F3 Knoxville

Tag: asylum-am

EMOM & Thunder

AO: asylum-am
Q: Double Wide
PAX: P3, Cat Gut (Mike Davis), Cinco (Scott McGuire), Double Wide, Farley, Gibbler, Hands, Love’s, Matlock (Bill Maddox), TRC/Crab legs, Waffle House (Brady Greene), Tropicana
FNGs: None
COUNT: 12
WARMUP:
SSH, Big arm circs, side lunges, tempo mercs and squats, balboas, jogging the lot then sprinting the lot.
THE THANG:
1st EMOM: 4 mins with 10 to 12 burpees
Then lap up Baby Everest
Superman’s, LBC’s, Scuba Steve’s all in cadence
2nd EMOM: 4 mins with 4 to 6 Mountain Man Makers
Lap up Baby Everest
Bonus: Thunderstruck Burpees
MARY:
No time available due to shushing Gibbler
ANNOUNCEMENTS:

COT:
Stop procrastinating and be more intentional

Crablegs switcher

AO: asylum-am
Q: TRC/Crab legs
PAX: P3, Hands, Sawdust, Gibbler, TRC/Crab legs, Tropicana
FNGs: None
COUNT: 6
WARMUP:
A little this and a little of that
THE THANG:
25 merkins at a couple of locations, up Everest, some AMRAP exercises while your buddy ran around the admin loop, pavalon for the Crablegs trifecta.
MARY:
Who is she and why is she always in the backblast?
ANNOUNCEMENTS:
Form your teams now for next year’s EFHR.
COT:
You had to be there. It was epic.

Climbing P3’s Ladder

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Waffle House (Brady Greene), Backflow (Wesley Hunt), Matlock (Bill Maddox), Pac-man, Cinco (Scott McGuire), F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 8
WARMUP:

5 Easy up/downs
*Pause for Disclaimer*
20 SSH
Lap around the Pavilon
Rockettes
Tie Fighters
Runners Stretch
Shoulder warm up – MPs, Front Swings, Carltons
BBQ Squats
Tempo Merkins

THE THANG:

Mosey around Pavilon to last corner and lunge back length of Pavilon.

5 up/downs
Repeat Pavilon lap above, except bear crawl last length

5 up/downs
10 Dirkins
repeat lap, burpee broad jump back

5 up/downs
10 Drikins
10 table Rows
Repeat lap, lunge back

5 up/downs
10 Dirkins
10 table rows
15 big Bois
repeat lap, bear crawl back

5 up/downs
10 Dirkins
10 table rows
15 big Bois
10 irkins
Repeat lap, burpee broad jump back

5 up/downs
10 Dirkins
10 table rows
15 Big Bois
10 Irkins
20 Air Squats
Repeat lap, lunge back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
Repeat lap, bear crawl back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
20 Superman’s
Repeat lap, burpee broad jump back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
20 Superman’s
15 Dips
Repeat lap, lunge back

MARY: Notta

ANNOUNCEMENTS:

Hardship Hill
Talked about the unfortunate timing of the Vols/Wildcats game during EFHR

COT:

Discipline is choosing between what you want now and what you want most – Abe Lincoln

True happiness does not always equate to fun or easy

“The secret of happiness is not in doing what one likes, but in liking what one does.” – James M. Barrie

A Friday Photo Finish

AO: asylum-am
Q: Sawdust
PAX: Snitch (Cory Beilharz ), Double Wide, Hands, Cat Gut (Mike Davis), Matlock (Bill Maddox), Rainbow, Farley, Tropicana
FNGs: None
COUNT: 9
WARMUP:
– SSH
– Stretching
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings
– Burpees (until the PAX confirmed they were warm)

THE THANG:
– Stage I:
– 10 Squats at the Base of Baby Everest
– Run to the Summit of Baby Everest
– 1 Manmaker
– 1 Lt. Dan
– Stage II:
– Mosey to the intersection leading to the Overlook
– 10 Big Boy Sit-Ups
– Mosey off-road to a spot the Q led
– Stage III:
– Light Pole Pictionary
– Worked from the center of the pathway at the selected light pole.
– Performed the exercise on the card and ran to the next light pole.
– Performed that exercise and ran the way we came to the light pole on the other side of the first light pole.
– Rinse & repeated until the Q moved the PAX back to the AO.

MARY:
– Dante’s Core (Don’t Put Your Feet on the Ground)
– Hollow Rocks
– V-Ups
– Gas Pumpers
– 30 Second Hold

ANNOUNCEMENTS:
– Escape from Haw Ridge
– Hardship Hill

COT: Recited an old native folk tale “The Wolf You Feed”. Remember there are two wolves constantly at war inside you. One is good, generous & kind. The other is mean, greedy & angry. The one feed, will be the one to win.

and the national champion is….

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Sawdust, Tropicana, Hands, Cat Gut (Mike Davis), Farley, P3, Backflow (Wesley Hunt), Rainbow, Snitch (Cory Beilharz ), Love’s, Double Wide
FNGs: None
COUNT: 12
WARMUP:cbs music. 5 motivators. Lap around lot

THE THANG:

Each HIM drew a team and a seed. Divided up into 4 pods and headed to sub regional
Each HIM could reduce the burpees of each pod by naming either the nickname, Coach or player from his school
Spoiler: NCAA trivia is NOT the Pax’ bailiwick

Seeds 13-16. Denver
Scale the Rocky Mountain (baby Everest) and run down Route 66 to the next pod to bump the next group

Seeds 9-12. Providence. Like the Cloud, Providence is cold, smelly, weird. And can’t grow real grass
AMRAP of big bois, step ups, and flutters until bumped to

Seeds 5-8. Milwaukee..after running arm in arm like Laverne and Shirley to the PAV…the Pax picked a wheel of cheese (coupon) for an AMRAP of curls, table rows and derkins before being bumped to

Seeds 1-4. Lexington. The nicest region. Just like highly trained thoroughbreds we worked on legs with lunges and squats

MARY: Final Four. Trivia contest. First semi the low seed upset the top Seeds

Second semi- the 9-12 Seeds also pulled the upset

Final game- the winning trivia answer was blurted out by Sawdust….so our national champion is….the Texas Longhorns??? What in the name of Matthew McConnaughy is that??

ANNOUNCEMENTS: i might need a bracket intervention

COT:John 17: 14-16

Speak truth. With grace