F3 Knoxville

Tag: Charmin (John Willis)

Birthday Burpees for Another Trip Around the Sun

AO: asylum-am
Q: Code Brown
PAX: Sawdust, Matlock (Bill Maddox), Charmin (John Willis), Cosmo 2, Hot Tub (John Muller), Bunny, Gibbler (Tim Basch), Woodpecker, Breaststroke (Will Duncan), Cat Gut (Mike Davis), Fabio (Joe Hamilton), Cinco (Scott McGuire), Potter
FNGs: 1 Potter
COUNT: 14
WARMUP: 52 SSH & various stretching and slow activation merkins, squats to decrease joint viscosity.

THE THANG:
Circuit timer with 25sec of each interval then 10 sec rest. 4 sets. Set to a medley of mostly 70’s and 80’s rock.
1. Merkins
2. LBC
3. Table Row
4. Box Jump Or stepup
5. Dips
6. Lunges
7. Mountain Climbers
8. American Hammer
9. Shoulder Taps
10. Plank (Hold Proper form)
Between sets run around AO then do 13 Burpees

COT: Most of us spend too much time on what is urgent and not enough time on what is important.
Steven Covey: To parents don’t spend all your time trying to make copies of yourself rather focusing on loving and doing what is important with your kids. Jesus speaking on anxiety…
Matthew 6:33-34[33] But seek first the kingdom of God and his righteousness, and all these things will be added to you.[34] “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.

The Electric Charger

AO: asylum-am
Q: Rainbow (Curt Wright)
PAX: Charmin (John Willis), Matlock (Bill Maddox), Double Wide, Scott McGuire (Cinco), Bunny, Rainbow (Curt Wright), Tricycle
FNGs: None
COUNT: 7
WARMUP:
20SSH on the 4 count
Baby arm circles front/reverse, OH claps, seal claps (all 4 count and 10 reps)
To the curb for butt kickers down and mosey back and super Mario’s down and mosey back
THE THANG:
Mosey to circus Maximus for 4 rounds of
20 reps of exercises at each of 4 cones on one side of circus Maximus. Run the other side back to start another round.
Exercises were: Merkins, Jump Squats, Gas Pumpers, Carolina DD

Mosey to parking lot for partner workout. Partner 1 down and back while parter 2 did abs. Switch out. Abs were done amrap and exercises were: LBC, Hello Dolly, Heel Touch, flutters

MARY: Charmin cashed us out with some ATM’s
ANNOUNCEMENTS:
COT:what we look for we will find. If we look for negativity we will find it. If we look for the positives we will find those too. Task was to be a hummingbird (in search of the goodness) instead of a vulture (in search of the decay)