F3 Knoxville

Tag: asylum-am

Poets’ Ladder and Playground Pump Sesh

AO: asylum-am
Q: P3
PAX: Gibbler, Hot Tub (John Muller), Matlock (Bill Maddox), Pac-man, Double Wide, Love’s, Hands, Cinco (Scott McGuire), Bunny, Cat Gut (Mike Davis), Tropicana, Newton
FNGs: None
COUNT: 13
WARMUP:

5 Burpees
Tie Fighters – 10 each direction
20 SSH
5 Cherry Pickers
Carltons / Front swings / Michael Phelps
Front Arm Stretch / Triceps Stretch
10 Tempo Squats
10 Tempo Merkins
5 Down / Up Dog
Deep Squat Hold

THE THANG:

One partner runs to Pavilon and does two rounds while other partern does AMRAP at the Globe Amphitheatre. When partner runs back to Globe, switch..

New Playground Pavilon
2 rounds
1st Round – 20 Dirkins / 15 Table Rows / 20 V-ups
2nd Round – 20 Irkins / 15 Table Rows / 20 V-ups

Globe Amphitheatre

AMRAP

Bottom – 20 Big Bois
Tier one – 5 burpees / 5 box jumps
Tier two – 10 burpees / 10 box jumps
Tier three – 15 burpees / 15 box jumps

MARY: Notta

ANNOUNCEMENTS: Notta

COT:

If you need an enemy in order to further your agenda, rest assured, it is not the agenda of our king.. “you have heard it was said, ‘Love your neighbor and hate your enemy.’ But I tell you, love your enemies and pray for those who persecute you..” Matthew 5:43-44

Ruckin’ Around the Park

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

THE THANG: Ruck 4.5 Miles

MARY: N/A

ANNOUNCEMENTS: N/A

COT: Hands reminded us that we should love our wives and families as Christ loved the Church

Double Down in Brau Town

AO: asylum-am
Q: Unibráu (Nick Robinson)
PAX: Breaststroke (Will Duncan), Pac-man, P3, Grandslam, Sawdust, Matlock (Bill Maddox), Hands, Shotgun. Cowbell visiting from downrange Iowa
FNGs: None
COUNT: 10
WARMUP: Brau’s shoulder mayhem. A dazzling array of merkin styles that even DoubleWide would say Brahhh

THE THANG: Brau dealing blackjack. 21 was the number of the day and the number of the day was 21. Aka Super 21s

1 merkin 1 big boi
2 merkins 2 big bois
3 merkins 3 big bois

(Surely even the most dim can snuff out the pattern here)
….
21 merkins 21 big bois

(God be with you should you have to sneeze later)

MARY: fellowship slow mosey/stagger back to AOQ. Entertained by cornfield hijinks stories from Shotgun

ANNOUNCEMENTS: dad camp but tough turnips if you didn’t already sign up. Gibbler already snagged the plush accommodations anyway.

COT: We can see what can be, unburdened by what has been

Fear the Brau, bruh

AO: asylum-am
Q: Unibráu (Nick Robinson)
PAX: Tropicana, P3, Grandslam, TRC/Crab legs, Pac-man, Matlock (Bill Maddox), Sawdust, Rooney(Carl Whipple), F3 Pluto ( Hugh Nystrom), Snitch (Cory Beilharz )
FNGs: None
COUNT: 11
WARMUP: No time for such nonsense. The Brau waits for no one

THE THANG: mosey around the entire livelong park. Follow the Brau. Stopping periodically for merkins and other stuff

MARY: she ain’t here

ANNOUNCEMENTS: one nation under Brau

COT: a Brau divided amongst itself cannot stand

No Name Workout

AO: asylum-am
Q: Rainbow
PAX: Cinco (Scott McGuire), Waffle House (Brady Greene), Tropicana, Econoline, P3, Double Wide, Matlock (Bill Maddox), Bunny, Cat Gut (Mike Davis), Cosmo 2, TRC/Crab legs, Hands, Woodpecker, Button Fly, Techmo, Newton
FNGs: None
COUNT: 17
Open with SSHx20 short walk to little Everest for rest of warmup.
Imperial walker’s at bottom, tempo merkin at top. Cherry pickers and windmills at bottom tie fighters up top

Workout- Little Everest : reps at bottom (20,15,10,5) of 4 ct flutters abs merkins. Example 20 4 ct flutters then run up and back. Then 15 and so on.

Mosey to pavilion for 2 rounds of 20 table rows and 20 dips

Mosey to big circle for 10 burpees run a lap and 5 burpees run a lap

Mosey back for a bit of Mary