F3 Knoxville

Tag: asylum-am

55!

AO: asylum-am
Q: Hands
PAX: Hands, Matlock (Bill Maddox), P3, Pac-man, Rainbow, Sawdust, Tropicana, Waxjob, Grandslam
FNGs: None
COUNT: 9
WARMUP: 55 Merkins, Tie Fighters, some stretching.

THE THANG: Carry your concrete friend up Baby Everest and then shuffle over to the trail. We had 10 cards with an exercise and a mode of transport. Cards were drawn, exercise done for 45 seconds, transport to next light pole. Mosey back at 6:12.

MARY: No time

ANNOUNCEMENTS: Escape from Haw Ridge is coming.

COT: Keep the faith, be a leader and role model. Things will change but it may take several years.

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.