F3 Knoxville

Tag: asylum-am

100!

AO: asylum-am
Q: Hands
PAX: Rainbow, Love’s, Waffle House (Brady Greene), Russell Crook/Crablegs, Cosmo 2, Tropicana, Cinco (Scott McGuire), Matlock (Bill Maddox), Hot Tub (John Muller), Hands, P3, Woodpecker, Bunny, Double Wide, Pac-man, Fardeen Rastagar, Newton, Techmo
FNGs: None
COUNT: 18
WARMUP: motivators, stretching, ran back and forth across the parking lot in various and silly ways. Route 66 with CDD’s.

THE THANG: Mosey over to the bottom cardiac. Ladder of 5 different moves, running up cardiac to the birth canal after each rung of the ladder so that at the end, 100 reps of each exercise were done:
1. Kick backs x 20
2. Merkins x 25
3. Curls x 33 (+1 on one round)
4. Step back lunges x 50
5. LBC’s x 100

MARY: 7’s at the Pav-a-lon with table rows and step ups.
Circle up for some in & outs and dying cockroaches.

ANNOUNCEMENTS: Iron Pax Week 0 this Friday- P3 on Q.

COT: Can you love the unseen God if you do not love the neighbor you see?

Ruck ‘til You Drop

AO: asylum-am
Q: Sawdust , Fabio (Joe Hamilton)
PAX: Matlock (Bill Maddox), Tropicana, bluebird, Fabio (Joe Hamilton), Coolio (Greg Fox), Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 6
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.4 Miles

MARY: Circled the lot to kill time

ANNOUNCEMENTS: N/A

COT: Bunny said not to procrastinate & that’s why he grabbed the Q at the last minute. Thanks for leading the PAX Bunny

To Ruck or Not To Ruck…

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Tropicana, Fabio (Joe Hamilton), bluebird, Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 5
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.77 Miles

MARY: Still quite contrary

ANNOUNCEMENTS: N/A

COT: Caught Code Brown’s message from his pastor.

Plagiarism- A Q by Code Brown

AO: asylum-am
Q: Code Brown
PAX: Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Code Brown, Cosmo 2, Double Wide, Hands, Gibbler, Hot Tub (John Muller), Love’s, P3, Rainbow, TRC/Crab legs, Waffle House (Brady Greene), Woodpecker, Newton, Techmo, Flintstone, WHITE BELT
FNGs: None
COUNT: 20? (Going from a dim memory)
WARMUP: Code Brown padded his pockets with additional royalties from Tie Fighters. Did some plank things with varying degrees of success among the pax.

THE THANG: See my backblast from the previous week. Seriously.

MARY: A mercifully brief boat/canoe. It’s almost like Code Brown was playing with Cat Gut’s emotions.

ANNOUNCEMENTS: Third F this Friday at Dead End for lunch, early dinner, pre-nap. Prayers for Doubtfire to show and pick up the tab.

COT: Imitation is a sincere form of flattery and an excellent way to lead the pax for a Q.

Community Tour of the Asylum

AO: asylum-am
Q: Sawdust
PAX: Farley, P3, Hands, Tropicana, Grandslam
FNGs: None
COUNT: 6
WARMUP:
– Motivators
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Windmills
– Rockettes
– Tie-Fighters
– X-Wings
– Burpees until the PAX was warmed up

THE THANG:
– Stage 1 – Pass the Coupon Between Sets:
– Curls
– Rows
– Thrusters
– Wood Choppers
– Triceps Extensions
– Lateral Twists
– Stage 2 – Tour the Ample-Theater to the Dock:
– Enroute to the Ample-Theater from the Gate
– Lt. Dans
– Merkins
– Ample-Theater Work with a Lap
– Boxcutters
– X-Factor
– Step Ups
– Dips
– Derkins
– Gas Pumpers
– LBCs
– Enroute to the Dock
– Lunge to a Light Pole
– Bear Crawl to a Light Pole
– Broad Jump to a Light Pole
– Dock Exercises (While we Startled a Park Worker on Break)
– Sumo Squats
– Burpees
– Stage 3 – Going Up Cardiac:
– Mountain Climbers
– Bernie to the First Turn
– Hello Dolly
– Bear Crawl to the Next Turn
– Squats
– Run to the Benches
– Dips
– Stage 4 – Down Route 66:
– Merkins

MARY: One BBQ Squat

ANNOUNCEMENTS: Anyone who still wants an Asylum shirt/gear let me know. We can make another run of Mud Gear orders

COT: We were not meant to be alone. Our charge was to go forth and make disciples. The only way to do that is to be a part of a community and lean into it. Acts 2:42-44