F3 Knoxville

Tag: asylum-am

BDE Mile – IPC 2023 Week 2

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Hands, OnStar, Bunny, Waffle House (Brady Greene), Cat Gut (Mike Davis), Double Wide, Cinco (Scott McGuire), Hot Tub (John Muller)
FNGs: None
COUNT: 10
FORMAT:
– 45 Minute AMRAP
– 400-meter track with 100-meter increments clearly visible

THE THANG:
– 400-Meter Lap
– 5 BDE Burpees (Burpee, Iron Mike [Each Leg], Squat)
– 400-Meter Lap
– 5 BDE Merkins (Hand Release Merkin to Peter Parker)
– Repeat Until Time is Called

COT: Recited quote from Merchant in Venice. May we seek Mercy more than Justice.

Dung Beetle shot the jukebox

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Dung Beetle (Scott Kimsey), Snitch (Cory Beilharz ), Pac-man, Dodgeball
FNGs: None
COUNT: 5

WARMUP: Rocky 7 minute tabata

THE THANG: on the Cloud. choose your own adventure style Q. 6 stations with a large wooden die and exercises at each stations. a lap after every other country classic

MARY: carrying my stiff back to AOQ

ANNOUNCEMENTS: Dung Beetle has chronic lyricosis

COT: Jeremiah 2:13

Three Minutes at a Time

AO: asylum-am
Q: Rainbow
PAX: Dung Beetle (Scott Kimsey), Waffle House (Brady Greene), Gibbler (Tim Basch), Hot Tub (John Muller), Sawdust, Matlock (Bill Maddox), Hands, Cat Gut (Mike Davis), Bunny, Snitch (Cory Beilharz ), Cinco (Scott McGuire), Double Wide, Pac-man, Rainbow, Loves, White Belt
FNGs: None
COUNT: 16
WARMUP: 20 SSH, 10 Tie fighters each leg, 10 tempo merkins, 10 plank jacks, dead bugs, head to curb for Balboa’s on each end of the parking lot with a jog in between
THE THANG: 5 3 minute stations
Suicides
Rotating 10 Table Rows and 10 Dips
Burpee Box Jumps
Bernie’s Up Little Everest
Plank

Hope was to make it through 2X’s. We finished burpee box jumps on the second round. So…2 stations short of our goal
MARY:
ANNOUNCEMENTS:
COT: 8 Habits of a Great Leader
1. The habit of no snooze
2. The habit of pre deciding
3. The habit of doing the hard right
4. Habit of you first leadership
5. Touching the line
6. One more rep
7. Fueling the fire
8. The habit of showing back up

No Gloves

AO: asylum-am
Q: Hands (Robb McKeown)
PAX: Snitch (Cory Beilharz ), Matlock (Bill Maddox), Pac-man, Sawdust, TRC/Crab legs, Waxjob (Josh Brady)
FNGs: None
COUNT: 7
WARMUP: 20 SSH, 20 Moguls, 20 Heisman, 10 Single foot cross hops, Tie Fighters (pew pew!), 10 Merkins
THE THANG: Bernie up baby Everest, Big step ups on the wall, 2 sets of lunge, broad jump, single door hop from each light pole along the trail, one set of frog hops for good measure, up Everest, 11’s with dips and crunchy frogs at the Admin building, calf raises, over to the overlook for some Lt. Dan’s. Split into two groups, Group 1 did 15 BBS while group 2 did box jumps, switch out and repeat with 15 4 ct flutter kicks/single leg RDL, 15 Box cutters, other leg RDL, 15 4 ct Freddie Mercury/Incline Merkins. Lunge, side lunge L, side lunge R down the path. Mosey back to the AO.
MARY: Reverse Pickle Pounders until 6:15
ANNOUNCEMENTS: Passing the flag to @Sawdust Labor Day at 5:30
COT:He is God, I am not and I am thankful for whatever he provides.

A Respectful Beatdown

AO: asylum-am
Q: Sawdust
PAX: TRC/Crab legs, Hands (Robb McKeown), Welches (Leland Murphy), Pac-man
FNGs: None
COUNT: 5
WARMUP:
– SSH
– Tempo Merkins
– Cherry Pickers (a must with Pac-Man in the house)
– Windmills
– Rockettes
– Imperial Squat Walkers
– Tie Fighters
– X-Wings
– Football Fast Feet with Up-Downs
– Combo Coupon Work (Curls to OVHD Presses to Tricept Extensions)
– Mountain Climbers at the Base of Baby Everest
– Run up Baby Everest
– Crawl Bear Bearpees down Baby Everest

THE THANG: A Ladder Drill with 3 Stations
Station #1 (Parking Lot)
1. Sumo Squats
2. Jungle Bois
3. Bonnie Blairs
4. Lt. Dans

Station #2 (The Cloud)
1. Big Boy Sit Ups
2. Pickle Pounders
3. Freddie Mercurys
4. Gas Pumpers

Station #3 (Pav-Lov)
1. LBCs
2. Froggie Squats
3. Imperial Walkers
4. Hello Dollies

MARY: Not Time
ANNOUNCEMENTS: None
COT: Recap of some of the points discussed during Camp Runamuck (F3 Dad Camp). The key was three tenants of what the Q wanted to strive for leading his children to adulthood.
1. Faith (not just in words, but following His Will, not our own)
2. Integrity (not just honesty, but owning errors/failures & crediting effort of others above self)
3. Love (not only compassion, but the ability to experience ‘tough love’)