F3 Knoxville

Tag: asylum-am

The Snooze Alarm Impromptu Q

AO: asylum-am
Q: Bunny
PAX: P3 (Jordan Simmons), Dodgeball, Waffle House (Brady Greene), Rainbow, Fabio (Joe Hamilton), WORM, Double Wide, Thigh Master (F3 Muletown), Cat Gut (Mike Davis), Dung Beetle (Scott Kimsey), Hands, TRC/Crab legs, Matlock (Bill Maddox), Cinco (Scott McGuire), Pac-man, Love’s, Sawdust, Holes
FNGs: 1 Holes
COUNT: 19
WARMUP: SSH, Tie-Fighters & Rockettes in a Line

THE THANG: Did an escalator with burpees(a few bro-pees), squats, mericans and pickle pounders as we traveled our way around cardiac to Everest.

MARY: Stretching

ANNOUNCEMENTS:
– IPC Week 4 will be on Ruggles Field.
– Conspicuously absent from his Q was @Woodpecker who hit the snooze button.

COT: Attitude

The 4 x 4

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Woodpecker, Double Wide, Love’s (Charlie Mubarak), Hands, Cat Gut (Mike Davis), Rainbow, Bunny, Fabio (Joe Hamilton), TRC/Crab legs, Pac-man, Dodgeball, High Heels (Henry Ritchie), Waffle House (Brady Greene), White Belt
FNGs: None
COUNT: 15
WARMUP: Stretching 5 Minutes

THE THANG:
“The 4 x 4”
4 Rounds
4 Exercises
44 Reps Each

Round 1 x 4 Sets
A. Push-ups x 11 Reps
B. Jump Squats x 11 Reps
C. Pull Ups x 11 Reps
D. Big Boy Sit Ups x 11 Reps
Repeat no breaks….

Round 2 x 4 Sets
A. 1/4 Mile Run
B. Burpees x 11 Reps
C. Step Ups x 11 Reps
D. Carolina Dry Docks x 11 Reps
Repeat no breaks….

Round 3 x 4 Sets
A. Bench Rows x 11 Reps
B. Dips x 11 Reps (See link below. Arnold showing proper form.)
C. Pickle Pounders x 11 Reps
D. Decline Push-ups x 11 Reps
Repeat no breaks….

Round 4 x 1 Set w/ CMU’s
A. Overhead Press x 44 Reps
B. Biceps Curls x 44 Reps
C. Goblet Squats x 44 Reps
D. Kettle Bell Swings x 44 Reps

ANNOUNCEMENTS: Q fail! Did not make it to Round 4 but at least we got everyone doing Dips the proper way so that’s a win!!!

COT:
ATTITUDE
“The longer I live, the more I realize the impact of attitude on life. Attitude, to me is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness, or skill. It will make or break a company, a church, a school, a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day.
We cannot change our past. We cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you.. we are in charge of our ATTITUDES. – CHARLES SWINDOLL

OTB Mall Walker Ruck

AO: asylum-am
Q: Sawdust , Gibbler (Tim Basch)
PAX: Hot Tub (John Muller), Matlock (Bill Maddox), bluebird, Jack-Jack, Rugby
FNGs: None
COUNT: 5.2
THE THANG: 4 Mile Ruck with the dawgs.

COT: Met up with the regular AM crew at the AO for Cinco’s name-o-rama & BOM.

Physical Training for Some on a CMUesday

AO: asylum-am
Q: Pac-man
PAX: Snitch (Cory Beilharz ), Dung Beetle (Scott Kimsey), Sawdust, TRC/Crab legs
FNGs: None
COUNT: 5
WARMUP: SSH, Arm Stretching, Tie-Fighters, Squat Thrusters, Bernie Up Baby Everest, Triceps Extensions & Run Up Baby Everest

THE THANG: Downhill ladder of CMU workouts at multiple light poles with a fellowship mosey down and up the hill.

COT: “For physical training is of some value but godliness has value for all things” 1 Timothy 4:8

BDE Mile – IPC 2023 Week 2

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Hands, OnStar, Bunny, Waffle House (Brady Greene), Cat Gut (Mike Davis), Double Wide, Cinco (Scott McGuire), Hot Tub (John Muller)
FNGs: None
COUNT: 10
FORMAT:
– 45 Minute AMRAP
– 400-meter track with 100-meter increments clearly visible

THE THANG:
– 400-Meter Lap
– 5 BDE Burpees (Burpee, Iron Mike [Each Leg], Squat)
– 400-Meter Lap
– 5 BDE Merkins (Hand Release Merkin to Peter Parker)
– Repeat Until Time is Called

COT: Recited quote from Merchant in Venice. May we seek Mercy more than Justice.