F3 Knoxville

Tag: asylum-am

Ruckin’ Cold

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Tropicana, Rainbow, Pac-man, bluebird, Gibbler
FNGs: None
COUNT: 7
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 3.9 Miles

MARY: Loop around the AO Lot

ANNOUNCEMENTS: None

COT: @Bunny told us to step outside our company zone to connect with other.

40

AO: asylum-am
Q: Bunny
PAX: Cinco (Scott McGuire), Clipper (Ben McCurry), P3, Cat Gut (Mike Davis), Doublewide (David Schwall), Fabio (Joe Hamilton), Pizza Pizza,
FNGs: None
COUNT: 9
WARMUP:
SSH X 40
Imperial walkers X 10
Rockettes X10

THE THANG:
Mosey around to cardiac up to the overlook and back to the playground.
Along the way a few stops:
5 burpees
40 dips
5 Burpees, 10 HR Mericans
5 Burpees, 10 HR Mericans, 15 squats
5 Burpees, 10 HR Mericans, 15 squats, 20 BBS
5 Burpees, 10 HR Mericans, 15 squats, 20 BBS
5 Burpees, 10 HR Mericans, 15 squats
5 Burpees, 10 HR Mericans
Power T while Cinco (Scott McGuire) does pull ups to failure
5 Burpees

MARY: Stretch it out

ANNOUNCEMENTS:

COT: eternity is forever, Focus on what’s important and step outside your comfort zone.

Kingston Kar Dodgem

AO: asylum-am
Q: Gibbler , Cosmo 2, Hot Tub (John Muller)
PAX: Cosmo 2, Gibbler, Hot Tub (John Muller)
FNGs: None
COUNT: 3
WARMUP: none. We never do before a run.

THE THANG: running. That’s it. 5 miles of it. It was hard because we had to listen to Cosmo 2tak about his spring break in Fiji.

MARY: also none.

ANNOUNCEMENTS: be safe on your travels

COT:

Trotline VQ

AO: asylum-am
Q: Trotline (Britton Carver)
PAX: Wham-o (Charlie Greene), My Precious (Hunter Dance), F3 Pluto ( Hugh Nystrom), p-nut, Hands, Cap’n Crunch (Ted Ancelet), Double Wide, Cat Gut (Mike Davis), Pac-man, Hot Tub (John Muller), Detention, Cosmo 2, Waffle House (Brady Greene), Bunny, Tropicana, Rainbow, Matlock (Bill Maddox), P3, Sawdust, Crank bait, Newton
FNGs: None
COUNT: 22
WARMUP:

Side stratal hops
Tie Fighters
Cherry Pickers
11’s
THE THANG:

With a Battle Buddy
9 rounds
1.Curls
2.Big boy sit-ups
3.lieutenant dans
4.overhead press
5.weighted FLK
6.weighted squats
7.merkins
8.hello dollys
9.Happy burpees

One partner was doing the exercise while the other was running a lap around the parking lots next to the cloud.
MARY:
Trip to the ATM with Waffle House

ANNOUNCEMENTS:
Appreciate everyone coming out for my VQ!

COT:
Proverbs 3:5-6
Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.

Pavilion Jumping AMRAP

AO: asylum-am
Q: Fabio (Joe Hamilton)
PAX: Cinco (Scott McGuire), Rainbow, Hands, Fabio (Joe Hamilton), Matlock (Bill Maddox), Cat Gut (Mike Davis), Love’s, P3, TRC/Crab legs, Pac-man, Tropicana, Double Wide, Waffle House (Brady Greene), Bunny, Clipper (Ben McCurry), Tunnels, PizzaPizza
FNGs: None
COUNT: 18

WARMUP:

At the Pabalon
Side Stratal Hops
Tie fighters
Cherry pickers
BBQ Squats

THE THANG:

Count off to three

Mosey to new pavilion with 1s carrying CMUs
2s mosey to Chapel pavilion
3s mosey around circus Maximus and bump 1s

AMRAP at each pavilion with group mosey between pavilions to bump group

New Pavilion exercises
Front raises
Squat thrusters
Tricep extension
Rows
Overhead press
Calf raises
Curls
Squats

Chapel Pavilion exercises
Monkey Humpers
Hello Dolly
Mountain Climbers
Pice pounders
Lunges
BBS
Iron Mikes
Flutter kicks

Mosey back to Pabalon for COT

COT:

James 1:2-4
Remember that during all the blessing God provides there will be times of trial and that we can trust God to see us through those situations