F3 Knoxville

Tag: asylum-am

12 for Cardio and Core

AO: asylum-am
Q: Tropicana
PAX: P3, Matlock (Bill Maddox), Hands, Loves, Cinco, Bunny, Farley, DoubleWide, Woodpecker, Garbage Plate, Fois Gras
FNGs: 1 Fois Gras
COUNT: 12
WARMUP:SSH, TN rocking chair, Abe Vagoda, down/up dog, single leg balance.

THE THANG: Bernie Baby Everest, 5 burps. Jog down cardiac. 5 burps. High knee skip. 5 burps, karaoke 5 burps. Jog. 5 burps. Karaoke. 5 burps high knee skip 5 burps jog 5 burps. Bernie. 5 burps
Arrive at New Amphitheater.

3 groups. Run. Core of choice. Runners pick the next group round and round we go.

Jog to Pavalon

MARY:
Wall sit
Ball(s) to the wall
Few rounds

ANNOUNCEMENTS: welcome Garbage Plate from Richmond, VA and FNG Fois Gras

COT: Fear of the future. Our response needs to be hard work and discipline together to strengthen ourselves and each other for hard times ahead. Grateful for F3 providing the foundation.

Rotisserie AMRAP

AO: asylum-am
Q: Hands
PAX: Snitch (Cory Beilharz ), Matlock (Bill Maddox), Hands, Tropicana, Grandslam, Breaststroke (Will Duncan), TRC/Crab legs, Farley
FNGs: None
COUNT: 8
WARMUP: The usual – SSH, froggy squats, tie fighters, stretching

THE THANG: 2 rounds of a rotating 1 minute AMRAP. We laid out 10 exercises in a circle, each pax did the exercise for one minute, rested 15 seconds and then we all went clockwise and did the next exercise. 2 rounds of 10 exercises with a little mosey after each round was completed.

MARY: Boat/canoe

COT: Unanswered prayers may be good preparing you, turning you into fertile soil, for the seed he has planned for you.

A roll of the dice

AO: asylum-am
Q: Hands
PAX: Cinco (Scott McGuire), Grandslam, Hands, Hot Tub (John Muller), Love’s, Matlock (Bill Maddox), P3, Rainbow, Rooney (Carl Whipple), Woodpecker, Flintstone
FNGs: None
COUNT: 11
WARMUP: SSH, Hi knees, Butt kickers, froggy squats, circle run, tempo merkins, plank jacks, stretching

THE THANG: Battle buddy up. Roll the dice and do the corresponding workout with your buddy
1 3 rounds of parking lot suicides and 10 CMU thrusters
2 Catch me if you can with 10 Merkins/Bernie around all the paver lots
3 3 rounds of 12 each butt touchers, table rows, step ups and run one lap
4 3 rounds of 20 (D)Irkins, 10 box jumps, 20 4 ct LBC’s
5 Bernie up Baby Everest, jog down, 10 man makers, repeat for 3 rounds total
6 Up the Tail of the Dragon two times, change mode of transport at each light pole – Bear Crawl, lunge, broad jump

MARY: Boat/canoe. Big wheel. Heel touches. Side crunches

ANNOUNCEMENTS: PM group is working out at 9 am on July 4th.

COT: Being a good example is not good enough these days, you gotta use words to lead.

Tour de Parc

AO: asylum-am
Q: TRC/Crab legs
PAX: Grandslam, Matlock (Bill Maddox), Tropicana, Waxjob
FNGs: None
COUNT: 5
Thanks for joining me, fellas. We started with some SSHs and warmups, then did the obligatory trifecta, and then took off to see the park. We went to see some new areas.

We talked about the need to be more courageous, especially when we know the truth.

Thanks again, and have a great day.

Friday Beatdown

AO: asylum-am
Q: Woodpecker
PAX: Cinco (Scott McGuire), Code Brown, Cosmo 2, Double Wide, Gibbler, Grandslam, Hands, Hot Tub (John Muller), Love’s, Matlock (Bill Maddox), P3, Tropicana, Waffle House (Brady Greene)
FNGs: None
COUNT: 14
WARMUP:
Side Straddle Hops, Ty Fighters, Plank Jacks, Merkins x10, Mosey Baby Everest

THE THANG:
Round 1
100 Merkins, 100 Curls, 100 Weighted Squats, Lunge Lap Around Parking Lot

Round 2
Overhead Press x100, 100 BBS, 100 Calf Raises, Bear Crawl Lap Around Parking Lot

Round 3
100 Shoulder Taps, 100 Carolina Dry Docks, 100 Flutter Kicks, Burpee Hop Lap Around Parking Lot.
Slow Mosey Little Everest
MARY:

ANNOUNCEMENTS:

COT: