F3 Knoxville

Tag: asylum-am

War

AO: asylum-am
Q: Bunny
PAX: P3 (Jordan Simmons), Matlock (Bill Maddox), Brick, Cinco (Scott McGuire), Woodpecker, Welches (Leland Murphy), Cat Gut (Mike Davis), Bunny, WhiteBelt
FNGs: None
COUNT: 9
WARMUP:
SSHx20, Rocketts
THE THANG:
Mosey to the overlook
WAR: Split up into 2 groups
2 chairs, one table, one deck of cards….time to play war!
From each group Pax take turns at the table in a game of war. Highest card wins.
Winner Runs the loop.
Losing group does 10 burpees! Then does exercise on the winning Card while waiting
MARY:
Plank for 1 min
ANNOUNCEMENTS:
COT:
Think before you speak.
Proverbs 13:3
Whoever guards his mouth preserves his life;
he who opens wide his lips comes to ruin.Abraham Lincoln said, ‘It is better to be silent and thought a fool, than to speak and remove all doubt!’

Spirit Led

AO: asylum-am
Q: Hands
PAX: Matlock (Bill Maddox), P3 (Jordan Simmons), Pac-man, Snitch (Cory Beilharz ), Grey Cup
FNGs: None
COUNT: 6
WARMUP: Motivators, mountain climbers, plank jacks, merkins, cherry pickers, shoulder blaster.
THE THANG: AMRAP different exercises while one pax Bernied up Baby Everest, 7’s on fake skunk hill with burpees and Bobby Hurleys, to cloud for 1 minute of Never Surrender, Jack Webb 1:2 up to 10, 11’s with butt touchers and Bulgarian split squats, to Pav-a-Lon for table rows, wall sits and crunchy frogs. Stop and grab a rock for some curl/press and then to AO.
MARY: Plank until 6:15
ANNOUNCEMENTS: None
COT:You hear what you listen for. What is your listening tuned to? Prayers for Grey Cup’s van to be repaired, Maine, Snitch’s daughter’s friend who fled from the Middle East conflict, praise and prayers for Matlock and CR, prayers for Steamroom at Basic Training.

Ruck Yeah in the Gloom

AO: asylum-am
Q: Sawdust
PAX: Coolio (Greg Fox), Charmin (John Willis), Code Brown, Gibbler (Tim Basch), bluebird, Matlock (Bill Maddox), Jack-Jack & Rugby
FNGs: None
COUNT: 7.2
THE THANG: 4.38 Mile Ruck

COT: @TRC/Crab_legs had us Star Gaze & think of 5 things we are thankful for today.

Run 4 Your Life

AO: asylum-am
Q: Hot Tub (John Muller)
PAX: Cosmo 2
FNGs: None
COUNT: 2
THE THANG: 8.01 Mile Run

COT: Enjoyed @TRC’s Star Gazers and remembering 5 things that we are thankful for today.

Birthday Burpees for Another Trip Around the Sun

AO: asylum-am
Q: Code Brown
PAX: Sawdust, Matlock (Bill Maddox), Charmin (John Willis), Cosmo 2, Hot Tub (John Muller), Bunny, Gibbler (Tim Basch), Woodpecker, Breaststroke (Will Duncan), Cat Gut (Mike Davis), Fabio (Joe Hamilton), Cinco (Scott McGuire), Potter
FNGs: 1 Potter
COUNT: 14
WARMUP: 52 SSH & various stretching and slow activation merkins, squats to decrease joint viscosity.

THE THANG:
Circuit timer with 25sec of each interval then 10 sec rest. 4 sets. Set to a medley of mostly 70’s and 80’s rock.
1. Merkins
2. LBC
3. Table Row
4. Box Jump Or stepup
5. Dips
6. Lunges
7. Mountain Climbers
8. American Hammer
9. Shoulder Taps
10. Plank (Hold Proper form)
Between sets run around AO then do 13 Burpees

COT: Most of us spend too much time on what is urgent and not enough time on what is important.
Steven Covey: To parents don’t spend all your time trying to make copies of yourself rather focusing on loving and doing what is important with your kids. Jesus speaking on anxiety…
Matthew 6:33-34[33] But seek first the kingdom of God and his righteousness, and all these things will be added to you.[34] “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.