F3 Knoxville

Tag: asylum-am

2 Qs for one low price!

AO: asylum-am
Q: Matlock (Bill Maddox) , Waxjob
PAX: P3 (Jordan Simmons), TRC/Crab legs, Snitch (Cory Beilharz ), Pac-man
FNGs: None
COUNT: 6

WARMUP: Waxjob:SSH. shoulder Blaster circuit. Terducken (sp?) merkins
THE THANG: Matlock: 3 rounds of Laredo. 24 squats, 24 Merkins. 24 lunges. 400m run (yes @gibbler we ran in my portion)
Waxjob: diabolical #onbrand CMU
20 of each
1)up and over merkins
2)hard curls
3)thrusters
4)triceps extensions
5)big bois

oh…and run a lap after each rep. with said CMU
MARY: Death by flutterkicks. 50 of them on the 4 count. 5-0. Fiddy
ANNOUNCEMENTS: Brolympics is coming in 51 weeks. Govern yourselves accordingly
COT: daily prayer and meditation with God will physically change your brain. ,#science

Five do Rucking

AO: asylum-am
Q: Sawdust
PAX: bluebird, Coolio (Greg Fox), Gibbler, Matlock (Bill Maddox), Jack-Jack, Rugby
FNGs: None
COUNT: 5.2
THE THANG: 4 miles

COT: Heard @Rainbow tell us about the “Lost Art of Discipleship”

Ice Ice Baby

AO: asylum-am
Q: Gibbler (Tim Basch) , Cosmo 2, Hot Tub (John Muller)
PAX: Cosmo 2, Gibbler (Tim Basch), Hot Tub (John Muller)
FNGs: None
COUNT: 3
WARMUP: zero. @coolio would be proud
THE THANG: 8 mile run
MARY:
ANNOUNCEMENTS:
COT:Hot Tub tripped on a crack. Watch your feet

The Dawg Ruck

AO: asylum-am
Q: Sawdust , Gibbler (Tim Basch), Matlock (Bill Maddox)
PAX: bluebird
FNGs: None
COUNT: 4
THE THANG: 3.9 Mile Ruck

COT: Cinco’s Friends Tribute

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!’