F3 Knoxville

Tag: asylum-am

Parking Lot Shopping Cart

AO: asylum-am
Q: Rainbow
PAX: Bunny, Cinco (Scott McGuire), Double Wide, Tropicana, TRC/Crab legs, Rainbow, P3, Fabio (Joe Hamilton), Waffle House (Brady Greene), Econoline, Grandslam (Trey Leake)
FNGs: None
COUNT: 11
WARMUP: 20 SSH on 4ct the. Mosey to corner of parking lot for 10 tempo merkins, butt kickers to next corner for 10 4ct plank jacks, mosey to next for windmills, toy soldier hybrid to next corner for 10 tie fighters each leg

THE THANG: 4 corners 5 minute timer. 1 exercise at each corner. 20 reps. Rinse and repeat for 5 minutes.
Round 1 and 2 exercises Merkins, Plank Jacks, SSH, Imperial Walkers
After 5 minutes meet at baby Everest for multiple trips up with 5 jump squats at top
Round 3 exercises Dry Docks, LBC, Rocky B’s, Bobby Hurley
Run Everest again

After that head to pavilion for 7 minute ab shred workout. 1 min each of dollys, flutters, gas pumpers, LBC, Big boys, right crunch, left crunch
MARY: nope
ANNOUNCEMENTS:
COT:talked about putting your shopping cart away when you’re done shopping. Do the small things right and don’t get lazy or cut corners

Big work in a little space..

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Rainbow, P3
FNGs: None
COUNT: 3
WARMUP:
20 SSH
5 Cherrypickers
10 Windmills
10 Tiefighters (each leg)
10 tempo merkins
10 tempo squats

THE THANG:

3 Rounds:
– 15 Table Rows
– 20 Merkins
– 20 Squats

– Lunge around concession building

3 Rounds:
– 10 burpees
– 30 Big Boy Sit-ups

– Lunge around concession building

3 Rounds:
– 10 Coupon Thrusters
– 20 Coupon Rows

– Lunge around concession building

3 Rounds:
– 15 Carolina Dry Docks
– 30 Hello Dollies (Single Count)

– Lunge around concession building

3 Rounds:
– 15 Coupon Curls
– 15 Coupon Presses

– Lunge around concession building

3 Rounds:
– 20 Supermans
– 30 4-count Flutter kicks

– Lunge around concession building

3 Rounds:
– 15 Table Rows
– 20 Merkins
– 20 Squats

Only completed one of the three rounds on last section, 6:15 came for us.

MARY: none
ANNOUNCEMENTS: rescheduling convergence this weekend
COT: Trust in the lord to carry you through hard times.

Shoveling Snow. Lots of it.

AO: asylum-am
Q: Gibbler
PAX: Gibbler
FNGs: None
COUNT: Me myself and I
WARMUP: shoveled snow in the morning
THE THANG: shoveled more snow in the afternoon and evening. Lots of it. Like a snow globe.
MARY: snow shoveling is good for the abs. Like never ending wood choppers.
ANNOUNCEMENTS: snow is awesome and we should enjoy it.
COT:I need a tractor and snowplow.

Slum Run

AO: asylum-am
Q: Gibbler , Cosmo 2, Hot Tub (John Muller)
PAX: Cosmo 2, Gibbler, Hot Tub (John Muller)
FNGs: None
COUNT: 3
WARMUP: running
THE THANG: running some more. 5 miles of it while hearing stories about guilty people.
MARY:
ANNOUNCEMENTS:
COT:

Get The Led Out Before We’re Not In Kansas Anymore

AO: asylum-am
Q: Sawdust
PAX: Double Wide, Cinco (Scott McGuire), Rainbow, Matlock (Bill Maddox), Swimmies (Nathan Chesney), Tropicana, Cat Gut (Mike Davis), P3, Grandslam (Trey Leake), Newton
FNGs: None
COUNT: 11
WARMUP: SSH (24), Tempo Merkins, Cherry Pickers, Rockettes (@Bunny Style), Tie-Fighters, X-Wings, Bobby Hurley’s Up Route 66, but turn at the Stone to do some Peter Parker Pickle Pounders (Say that fast 3x)

THE THANG: Light Pole Pictionary Circuit –
Started with Bearpees & ended with TN Rockin’ Chairs while reviewing the custom deck of cards with exercises. Ten (10 Reps of each exercise.

ANNOUNCEMENTS: Convergence 20-Jan-24 at #bigball.

COT: “Success is not final, failure is not fatal: It is the courage to continue that counts.” – Winston Churchill