F3 Knoxville

Tag: Charmin (John Willis)

Timed AMRAP’s

AO: asylum-am
Q: Double Wide
PAX: Hands, TRC/Crab legs, Rainbow, Charmin (John Willis), Tropicana, Cat Gut (Mike Davis), Matlock (Bill Maddox), Hot Tub (John Muller), Cinco (Scott McGuire), Double Wide, Love’s, Newton
FNGs: None
COUNT: 12
WARMUP:
SSHs, Ti Fighters, Tempo Squats, Calves on the Curb, Balboas, One jog down and back
THE THANG:
3 rounds of 30 second X 5 exercises 3 times through

Round 1: Reverse lunge left
Reverse lunge right
Side lunge left
Side lunge right
Burpees
Rest
Round 2: I can’t remember the rest
I’ll have to edit later

MARY:
Two minutes of Boat-Canoe

ANNOUNCEMENTS:
Haw Ridge
Tropicana is mustering a team.

COT:
Don’t underestimate the power prayer.

Ruck Around the Park

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

THE THANG: Ruck for 4.6 miles

MARY: N/A

ANNOUNCEMENTS: N/A

COT: Caught up to Cat Gut (Mike Davis) for his BOM.

Ruck Around the Park

AO: asylum-am
Q: Sawdust , bluebird, Charmin (John Willis), Matlock (Bill Maddox)
PAX: Matlock (Bill Maddox), Charmin (John Willis), bluebird, Sawdust, Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 4
WARMUP: Hitch up the :dog2: :dog2:

THE THANG: Ruck for 4.2 miles

MARY: N/A

ANNOUNCEMENTS: Bromance lunch at Jim & Nick’s

COT: Caught Cinco (Scott McGuire)’s BOM

Push Pull & Pace

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Waffle House (Brady Greene), Hands, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Double Wide, Love’s, Matlock (Bill Maddox), P3, Sawdust, 0
FNGs: 1 0
COUNT: 10
WARMUP:

SSN
Stretching
Slow Merkins

THE THANG:

Round 1:
• Pull Ups x 10
• Merkins x 40
• ¼-Mile Run (25% of Max)

Round 2:
• Rows x 10
• Dips x 40
• ¼-Mile Run (50% of Max)

Round 3:
• Pull-Ups x 10
• Merkins x 40
• ¼-Mile Run (75% of Max)

Round 4:
• Rows x 10
• Dips x 40
• Jog Back to AO

MARY:

20 Big Boys
20 Merkins
Boat Canoe w/ Cat Gut
Stretching

ANNOUNCEMENTS:

COT:

Psalm 31:24 (KJV) says:

“Be of good courage, and he shall strengthen your heart, all ye that hope in the LORD.”

Little fun, little work

AO: asylum-am
Q: Cosmo 2
PAX: Double Wide, Matlock (Bill Maddox), Charmin (John Willis), Gibbler, Coolio (Greg Fox), Rainbow, Code Brown, Waffle House (Brady Greene), Cat Gut (Mike Davis), Tropicana
FNGs: None
COUNT: 11
WARMUP: SSH, tie fighters, tempo merkins, BBQ squats

THE THANG: at the overlook, exercises at the bottom and at the top near the stairs.

Merkins/flutter kicks
Squats/hello Dollie’s
Lunges/American Hammers
Burpees/big boys
CDDs/lbcs
Bulgarian squats/plank
Glute bridges/pickle pounders

Trip up and down Everest

MARY: none

ANNOUNCEMENTS:

COT: Parable of the Sadhu-faith provides that our call to service will not always be convenient. Often, we must do more than what is convenient.