F3 Knoxville

Tag: asylum-am

Rucking’ Fast

AO: asylum-am
Q: Sawdust , Gibbler, Matlock (Bill Maddox), bluebird
PAX: Gibbler, Matlock (Bill Maddox), bluebird, Sawdust, Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 4
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.17 miles

MARY: Rucked around the AO while the main PAX did Howlin’ Monkeys

ANNOUNCEMENTS: N/A

COT: Charmin (John Willis) reminded us to focus on one part of God’s creation & give thanks with gratitude.

Ruckin’ Cool Morning

AO: asylum-am
Q: Sawdust , Gibbler, Coolio (Greg Fox)
PAX: bluebird, Jack-Jack 🐕
FNGs: None
COUNT: 4
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.0 Miles

MARY: No time for her…

ANNOUNCEMENTS: Can collection for Second Harvest Food Bank to turn in at GTE workout on Saturday. P3 is our collection captain.

COT: Caught Rainbow’s BOM

Pavilon Doghouse Beatdown

AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Cinco (Scott McGuire), Woodpecker, TRC/Crab legs, Grandslam, Cat Gut (Mike Davis), Cosmo 2, Sawdust, Hands, Rainbow, Pac-man, Double Wide, Charmin (John Willis), Bunny, Breaststroke (Will Duncan), Techmo, Ghostbusters
FNGs: None
COUNT: 18
WARMUP:

5 Burpees

5 Cherry Pickers

20 SSH

Carltons / Front swings / Michael Phelps

Front Arm Stretch / Triceps Stretch

Runners stretch (knee up/ knee down)

15 Squat Jumps

Tie Fighters

5 Down / Up Dog

THE THANG:

3 Rounds:

10 Table Rows
20 Merkins
20 Squats

– Lunge around the Pavilon

3 Rounds:

10 burpees
20 Big Boy Sit-ups

– Lunge around the Pavilon

3 Rounds (w/cmu):

10 Thrusters
20 Lawn Mowers (10each)

– Lunge around the Pavilon

3 Rounds:

15 Carolina Dry Docks
30 Hello Dollies (Single Count)

– Lunge around the Pavilon

3 Rounds:

15 Curls
15 Presses

– Lunge around the Pavilon

MARY: Very brief plank hold

ANNOUNCEMENTS:

Convergence next weekend!
Food drive this week. Bring food to P3 or Venmo and I will buy at the store when we go.

COT:

Grateful for every positive circle of influence. Thanks be to God for all of the great people in my life. They rub off on me, and ultimately rub off on my kids. I pray that I make good use of this and help my kids to be the good people this world needs. Happy Birthday Jake, and Happy Birthday TRC/Crab legs!

Parking lot suicides

AO: asylum-am
Q: Gibbler
PAX: Bunny, Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Gibbler, Hands, Love’s, Matlock (Bill Maddox), P3, Pac-man, Rainbow, Russell Crook/Crablegs, TRC/Crab legs, @pizza pizza @tecmo
FNGs: None
COUNT: 14
WARMUP: SSH, Cherry Pickers, arm circles, TIE Fighters

THE THANG: mosey to new parking lot. Cheat, legs and abs suicide x3

MARY:

ANNOUNCEMENTS: hardship hill and get

COT: we went to explore the moon and discovered the earth. Be present where you are to appreciate it.

Just Another CMUseday

AO: asylum-am
Q: Sawdust
PAX: Pac-man, Grandslam, Hands, Fabio (Joe Hamilton), Snitch (Cory Beilharz ), TRC/Crab legs
FNGs: None
COUNT: 7
WARMUP:
– (25) SSH
– (10) Tempo Merkins
– (5) Cherry Pickers
– (10) Abe Vigoda’s
– (10) Rockettes
– (10) Tennessee Rockin’ Chairs
– (10 Each Way) Tie-Fighters
– (10) X-Wings
– (5) Burpees
– (10) Peter Parkers at the Base of Baby Everest
– Run to the Summit of Baby Everest
– (1) Man Maker at the Summit

THE THANG:
– AMRAP Stations with 2 Rounds
– 6 Stations with the 7th taking (2) 25-lbs Dumbbells up the hill at the Dragon in a rifle carry and a farmer carry back down.
– After one full circuit we shuffled the deck and re-drew cards
– Exercises included, but not limited to:
– Straight Lifts
– Wood Choppers
– Man Maker Blockees
– Lt. Dans
– Squat Thrusters
– Lawn Mowers
– LBCs
– Big Boys
– Flutter Kicks
– Hello Dolly’s
– Carolina Dry Docks
– Bobby Hurleys
– After the 2nd Round we all carried :cmu: s in a Rifle Carry to the top and then on our way down we did exercises with our :cmu: at each light pole:
– Squats
– Lunges
– Curls
– OVHD Presses
– Triceps Extensions
– Lateral Twists
– Kettle Bell Swings

MARY:
– (7) Burpees
– (1) Cherry Picker

ANNOUNCEMENTS: None today

COT:
Reviewed Matthew 11:28-30 how we should unburden our souls with the weights we carried. But also we remembered the “Peace That Transends All Understanding” in Philippians 4:4-7 as we give praise and thanksgiving to the Lord for all things. Not just the good things.