F3 Knoxville

Tag: asylum-am

Running and more running

AO: asylum-am
Q: Farley
PAX: P3, Cinco (Scott McGuire), Gibbler, Hot Tub (John Muller), Cosmo 2, F3 Pluto ( Hugh Nystrom), Sawdust, Tropicana, Farley, Hands, Sharmin; Tackamo;Bonnie;
FNGs: None
COUNT: 13
WARMUP: stretches; light jog

THE THANG:
5 rounds at toilet bowl of 20/20 Merkins/Carolina Dry Docks then jog half way around and complete 20/20 dips and step ups. Finish with 40 crunches
MARY:
1 minute stretch
ANNOUNCEMENTS:
Sign up for a Q next week!!
COT:
Isaiah 61 :11

Spiritual renewal and transformation, just as plants emerge and flourish in spring, so too can individuals and communities experience a resurgence of righteousness and praise under God‘s guidance

Implements of pain

AO: asylum-am
Q: Tropicana
PAX: P3, Farley, Russell Crook/Crablegs, Sawdust
FNGs: None
COUNT: 5
WARMUP: SSH, mericans, bbq squats, stretching
Skip, Bernie, karaoke, bear crawl, crab walk.

THE THANG:

Hill/Hammer
Rifle/Ropes
Odd Carry/gobblets
Farmer Carry/swings
Broad Jump/Plank

Rinse and repeat

MARY:
5 mins of stretching

ANNOUNCEMENTS:
Fill the W calendar next week.

COT: The Agony in the Garden
When I’m suffering, (tired, hungry, sore) don’t become selfish. Act with love as Jesus did in the Garden.

Ruck Around the Park

AO: asylum-am
Q: Sawdust , Matlock (Bill Maddox), bluebird, Gibbler, Fabio (Joe Hamilton), Tropicana, Charmin (John Willis)
PAX: Matlock (Bill Maddox), Sawdust, Tropicana, Charmin (John Willis), Gibbler, bluebird, Fabio (Joe Hamilton)
FNGs: None
COUNT: 7
WARMUP: Hitch up the :dog2:

THE THANG: Ruck for 4.5 miles

MARY: N/A

ANNOUNCEMENTS:

COT:Rainbow told us to put down our phones.

Put Down Your Phone

AO: asylum-am
Q: Rainbow
PAX: Cinco (Scott McGuire), P3, Waffle House (Brady Greene), Double Wide, Love’s, Archie, Pac-man
FNGs: None
COUNT: 8
WARMUP:
Waited on Cinco (Scott McGuire) and fired off the customary SSH’s (30 on 4ct) some Tie fighters both sides, some Tempo merkins with a bit of a calf stretch incorporated, some slow Windmills, and a jog to the curb for Rocky B’s on both ends of the parking lot.

THE THANG:
Mosey to front of the park for a circuit. 5 stations that consisted of 20 4ct SSH, 20 Merkins, 20 Jump Squats, 20 Dry Docks, and 20 Curls with Rock. Looped the big circle at the front of the park. Ended before a Q fail
MARY: Just enough time to finish 20 dry docks together!

ANNOUNCEMENTS:

COT: Threw out some stats about the amount of time we’re on our phones. I’ve felt convicted lately about this and it’s basically a challenge to put them down and be present and engage more. So do it!