F3 Knoxville

Tag: Cosmo 2

Muscle Up

AO: asylum-am
Q: Gibbler
PAX: Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Gibbler, Hot Tub (John Muller), Kentucky, Matlock (Bill Maddox), Pac-man, P3, TRC/Crab legs, @passport, @tecmo, @baxkflow
FNGs: None
COUNT: 16
WARMUP: SSH and a deep squat for Coolio (Greg Fox)

THE THANG: mosey to muscle beach. Partner workout and rotate through all the equipment for a total body beatdown. Parter that runs to the end of the parking lot does a burpee

MARY: 100 flutter kicks

ANNOUNCEMENTS:

COT: habits of productive people

I dip You Dip We Dip

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Cinco (Scott McGuire), Charmin (John Willis), Love’s, Waffle House (Brady Greene), Code Brown, Cat Gut (Mike Davis), Double Wide, Foie Gras, Tropicana, Farley, Backflow (Wesley Hunt), Cosmo 2, Techmo
FNGs: None
COUNT: 14
WARMUP: rolling the joints. Mild sprints. Made Farley sign waiver of all claims, real or imagined

THE THANG: I Go….U Go..

Partner Q. Each couple does a round as a team, one working while one rests but every time you switch there a tandem sync exercise. Lap between rounds:

300 squats
Sync: 10 tandem big bois

200 merkins
Sync: 10 alt lunges

100 V ups
Sync: rockettes

Then an abbreviated version of Waxjob’s sliding scale of pain

MARY: Waffle House took us to the ATM. Had to force Charmin to give up his passcode (It was BOSCO). Unfortunately the ATM only spit out Guatemalan dollars

ANNOUNCEMENTS: my bad on the music snafu which shortened my playlist. I am betting no other AOQ in ‘Merica heard both Village People and Conway Twitty this morning

COT: what is your reputation? Does it line up with your beliefs?

Romans 14:21-23

NewTon of laps

AO: asylum-am
Q: Double Wide
PAX: Rainbow, Charmin (John Willis), Hot Tub (John Muller), Cat Gut (Mike Davis), Hands, Russell Crook/Crablegs, Matlock (Bill Maddox), Waffle House (Brady Greene), Cinco (Scott McGuire), Love’s, Cosmo 2, Newton, Backflow
FNGs: None
COUNT: 15
WARMUP: 16 year old men don’t need no stinking warmup. Get your old butts up to the Overlook

THE THANG: Dora AMRAP
Battle Buddy 1 runs a lap
Battle Buddy 2 does endless set of different exercises
Repeat ad nauseum

MARY: she got stuck in the endless loop

ANNOUNCEMENTS: those of you on fall break vacas can Eat It.

COT: my dad said some stuff.

IPC 2024 – Week 2

AO: asylum-am
Q: Sawdust
PAX: Grandslam, P3, Cinco (Scott McGuire), Gibbler, Cosmo 2, Hot Tub (John Muller), Cat Gut (Mike Davis), White Belt, Backflow, Tecmo
FNGs: None
COUNT: 11
WARMUP: Plant the :shovelflag: and explain the hieroglyphics

THE THANG:
– Circuit Work Done for Time:
1. 800m Run
2. 80 Merkins – 15YD Weighted Lt. Dans – 14 Cactus Squats – 15YD Weighted Lt. Dans
3. 80 CMU Plank Jacks – Murder Bunnies – 14 Cactus Squats – 15YD Reverse Murder Bunnies
4. 60 Merkins – 15YD Brick Layers – 14 Cactus Squats – 15YD Brick Layers
5. 60 CMU Plank Jacks – 15YD Weighted Lt. Dans – 14 Cactus Squats – 15YD Weighted Lt. Dans
6. 40 Merkins – 15YD Brick Layers – 14 Cactus Squats – 15YD Brick Layers
7. 40 CMU Plank Jacks – Murder Bunnies – 14 Cactus Squats – 15YD Reverse Murder Bunnies
8. 20 Merkins – 15YD Weighted Lt. Dans – 14 Cactus Squats – 15YD Weighted Lt. Dans
9. 20 CMU Plank Jacks
10. 800m run

MARY: No time for her.

ANNOUNCEMENTS: IPC 2024 – Week 3 is next Friday

COT: Simple thoughts on how to share God with others. Use an acronym of SOAP:
– Scripture
– Observation
– Application
– Prayer / Praise

100!

AO: asylum-am
Q: Hands
PAX: Rainbow, Love’s, Waffle House (Brady Greene), Russell Crook/Crablegs, Cosmo 2, Tropicana, Cinco (Scott McGuire), Matlock (Bill Maddox), Hot Tub (John Muller), Hands, P3, Woodpecker, Bunny, Double Wide, Pac-man, Fardeen Rastagar, Newton, Techmo
FNGs: None
COUNT: 18
WARMUP: motivators, stretching, ran back and forth across the parking lot in various and silly ways. Route 66 with CDD’s.

THE THANG: Mosey over to the bottom cardiac. Ladder of 5 different moves, running up cardiac to the birth canal after each rung of the ladder so that at the end, 100 reps of each exercise were done:
1. Kick backs x 20
2. Merkins x 25
3. Curls x 33 (+1 on one round)
4. Step back lunges x 50
5. LBC’s x 100

MARY: 7’s at the Pav-a-lon with table rows and step ups.
Circle up for some in & outs and dying cockroaches.

ANNOUNCEMENTS: Iron Pax Week 0 this Friday- P3 on Q.

COT: Can you love the unseen God if you do not love the neighbor you see?