F3 Knoxville

Tag: Cat Gut (Mike Davis)

Charmin Shaped Q

AO: asylum-am
Q: Charmin (John Willis)
PAX: Grandslam, Cat Gut (Mike Davis), Cinco (Scott McGuire), Farley, Love’s, Double Wide, Rainbow, Hands, Waffle House (Brady Greene), TRC/Crab legs, Russell Crook/Crablegs, Matlock (Bill Maddox), Coolio (Greg Fox), Unibráu (Nick Robinson), Charmin (John Willis)
FNGs: None
COUNT: 15
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Feels like Iron Pax

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Hands, Waffle House (Brady Greene), Matlock (Bill Maddox), Cat Gut (Mike Davis), Grandslam, Doubtfire (Nick Bond), Coolio (Greg Fox), Rainbow, Double Wide, Tropicana, Charmin (John Willis), Sawdust, Cinco (Scott McGuire), Fabio (Joe Hamilton), Woodpecker, Code Brown, M&M
FNGs: None
COUNT: 18
WARMUP:SSH, circle run, tempo merkins, tie fighters

THE THANG:2 laps of interval running.
CMU’s at the paver lot islands.
CMU rifle carry suicides.
Round 1 – 20 curls and 10 Thrusters at 4 islands.
Round 2 – 10 up & over merkins, 10 single leg dead lift each leg.
Round 3 – 5 blockies

MARY:LBC’s, big boys and gas pumpers after each set of CMU’s

ANNOUNCEMENTS:Dad camp sign ups.

COT:We are leaders and followers. Be a follower that you would want as a leader and a leader as you would want as a follower.

Bear Crawls and Squirrel Toss

AO: asylum-am
Q: Rainbow
PAX: P3, Matlock (Bill Maddox), Hands, Tropicana, Cat Gut (Mike Davis), Coolio (Greg Fox), Cinco (Scott McGuire), Grandslam, Breaststroke (Will Duncan), Sawdust, Waffle House (Brady Greene), Gibbler, Frois Gras, Buttonfly, M&M, Dry Heave
FNGs: 1 Dry Heave
COUNT: 17
WARMUP: A bit of Wayne Dunn and some stretches. 20 SSH, Imperial Walkers, Tie Fighters, This/That, Michael Phelps, Mosey to curb for butt kickers half way, jog out rest. Back down with high knees half way jog out rest. Mosey time…

THE THANG: mosey to practice field in front of asylum for a modified Care Bear Squared Iron Pax workout:
4 corners: 25 reps of an exercise at each corner of the square. Mode of transport between corners is form of bear crawl.
Cone 1 25 merkins bear crawl to cone 2
Cone 2 25 squats side bear crawl to cone 3
Cone 3 25 4ct flutter crawl bear to cone 4
Cone 4 25 side bear crawl back to cone 1

Rinse and repeat until Q called time

Mosey to Baby Everest for 11’s (Monkey humpers and 4ct SSH)

MARY: none

ANNOUNCEMENTS: convergence tomorrow

COT: challenge to memorize scripture and charge to live out 1 Corinthians 13:4

Let the legs loose

AO: asylum-am
Q: Gibbler
PAX: Gibbler, Cat Gut (Mike Davis), Sawdust, P3, Matlock (Bill Maddox), Fabio (Joe Hamilton), Hot Tub (John Muller), Cinco (Scott McGuire), Rainbow, Tropicana, Hands, Double Wide, @grandslam, @breaststroke, @loves, @ginger daddy, @buttonfly
FNGs: None
COUNT: 17
WARMUP: ssh and windmills and cherry pickers

THE THANG: mosey to freshly paved parking lot for merkins and squats and big boys. We added in dry docks froggy squats and hello dolly’s as well. Followed by three rounds of sprints on the soccer field.

MARY:

ANNOUNCEMENTS: it’s a smooth Q when Cosmo 2isnt around to screw it up. Sign up for dad camp.

COT: Andy Rooney quote on DDay

Rainy Monday

AO: asylum-am
Q: Woodpecker
PAX: Fabio (Joe Hamilton), Cinco (Scott McGuire), Coolio (Greg Fox), Rainbow, Cat Gut (Mike Davis)
FNGs: None
COUNT: 6
WARMUP:
Sidestraddlehops, tempo squats, tempo merkins, ty fighters
THE THANG:
Exercise ladder
15 step-up’s, 20 merkins, 25 dips, 30 squats, 35 flutter kicks, 40 table rows. Lunge walk around the kiosk between each round
MARY:

ANNOUNCEMENTS:

COT:
Blessed are the merciful, for they shall receive mercy.
Mat 5:7