F3 Knoxville

Birthday Q

AO: asylum-am
Q: Woodpecker
PAX: Hands, Grandslam, Double Wide, F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Love’s, P3, TRC/Crab legs, Waffle House (Brady Greene), Sawdust, Tropicana, Cosmo 2, Econoline, Matlock (Bill Maddox), Cat Gut (Mike Davis), Packman, Teckmo, Newton, Coolio
FNGs: None
COUNT: 20
WARMUP:
-Side straddle hops
-Tempo squats
-Ty fighters
-Temp merkins
-Plank jacks
-25 burpees

THE THANG:
Pavilion 
-25 step up’s 
-25 dirkins
-25 Dips

Skunk Hill
-25 merkins at base 
-Sprint to top 
Rinse and repeat x5

Cardiac Hill
-25 jump squats at each turn

Little Everest
-25 flutter kicks at bottom 
-25 American hammers at top 
Rinse and Reapeat x5

Mosey to Everest for a P3 recovery

MARY:

ANNOUNCEMENTS:

COT:
The Man Who Can 
Edgar Guest 

Can’t is the worst word that’s written or spoken; 
Doing more harm here than slander and lies; 
On it is many a strong spirit broken, 
And with it many a good purpose dies. 
It springs from the lips of the thoughtless each morning 
And robs us of courage we need through the day: 
It rings in our ears like a timely-sent warning 
And laughs when we falter and fall by the way. 

Can’t is the father of feeble endeavor, 
The parent of terror and half-hearted work; 
It weakens the efforts of artisans clever, 
And makes of the toiler an indolent shirk. 
It poisons the soul of the man with a vision, 
It stifles in infancy many a plan; 
It greets honest toiling with open derision 
And mocks at the hopes and the dreams of a man. 

Can’t is a word none should speak without blushing; 
To utter it should be a symbol of shame; 
Ambition and courage it daily is crushing; 
It blights a man’s purpose and shortens his aim. 
Despise it with all of your hatred of error; 
Refuse it the lodgment it seeks in your brain; 
Arm against it as a creature of terror, 
And all that you dream of you some day shall gain. 

Can’t is the word that is foe to ambition, 
An enemy ambushed to shatter your will; 
Its prey is forever the man with a mission 
And bows but to courage and patience and skill. 
Hate it, with hatred that’s deep and undying, 
For once it is welcomed ’twill break any man; 
Whatever the goal you are seeking, keep trying 
And answer this demon by saying: “I can.”

EMOM’s & AMRAP

AO: asylum-am
Q: Double Wide
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Hands, Hot Tub (John Muller), Matlock (Bill Maddox), Rainbow, Tropicana, Woodpecker, Warby, Red Card, Jumbo, Tecmo, Button Fly, Flintstone, , Cataract
FNGs: 1 Cataract
COUNT: 17
WARMUP:
SSH
This & that
Mike Phelps
Cherry picker
Rocky Balboa
Down & Back

THE THANG:
To the Cloud
EMOM 5 min and 1 bonus min of 12 burpees
Up Baby Everest & back

AMRAP 15 min
5 burpees
10 side lunges
15 hand release mercs
20 hot seats
25 Superman’s
30 Bonnie Blair’s
35 LBC
40 bunny hops
Run lap around double parking lots

EMOM 3 mins of 6 to 8 Mountain Climbers? uh nope, Iron Man? uh no, Man Makers! that’s it.

MARY:

ANNOUNCEMENTS:
Dad Camp final day to sign up

COT:
Don’t fear the hard work and hard choices

Friday Beatdown

AO: asylum-am
Q: Woodpecker
PAX: Cinco (Scott McGuire), Code Brown, Cosmo 2, Double Wide, Gibbler, Grandslam, Hands, Hot Tub (John Muller), Love’s, Matlock (Bill Maddox), P3, Tropicana, Waffle House (Brady Greene)
FNGs: None
COUNT: 14
WARMUP:
Side Straddle Hops, Ty Fighters, Plank Jacks, Merkins x10, Mosey Baby Everest

THE THANG:
Round 1
100 Merkins, 100 Curls, 100 Weighted Squats, Lunge Lap Around Parking Lot

Round 2
Overhead Press x100, 100 BBS, 100 Calf Raises, Bear Crawl Lap Around Parking Lot

Round 3
100 Shoulder Taps, 100 Carolina Dry Docks, 100 Flutter Kicks, Burpee Hop Lap Around Parking Lot.
Slow Mosey Little Everest
MARY:

ANNOUNCEMENTS:

COT:

Broad Shoulder Birthday Q

AO: asylum-am
Q: Tropicana
PAX: Cosmo 2, Dung Beetle, Gibbler, Grandslam, Hot Tub (John Muller), Matlock (Bill Maddox), P3, Pac-man, Rainbow, Sawdust, Snitch (Cory Beilharz ), TRC/Crab legs, WaxJob, Wham-o
FNGs: None
COUNT: 15
WARMUP:
1 burpee
2 squat jumps
3 cherry pickers
4 Tn Rocking chairs
5 pike ups
6 Abe Vagotas
7 Dry docks
8 SSH
9 BBQ squats
10 Mericans
1 burpee
56 total
THE THANG:

Pair Up

Plank hold
Run to cone 7 Mericans
Run back
Switch 4 rounds

Squatting rifle hold
Run to cone. Bernie back
Switch

Lunging rifle hold
Run to cone. Crab back

Rifle surrenders
Run to cone. Bear crawl back.

Mountain climbers
Run to cone 7 Mericans
Run back
4 rounds

Plank with CMU on back
Rifle Carry to cone and back

Side plank
Farmer carry

Wheel barrow races

56 total Mericans
MARY: No Time

ANNOUNCEMENTS: Asylum Shirts coming soon. Dad Camp

COT: Fathers and Husbands need broad shoulders to stand strong and resilient amid family chaos and conflict. We need other men to help us build and maintain those broad shoulders.

Burpees and the human soul

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Rainbow, Double Wide, Charmin (John Willis), P3, Cinco (Scott McGuire), Woodpecker, Cosmo 2, Hands, Hot Tub (John Muller), Bunny, Gibbler, Tecmo, Buttonfly
FNGs: None
COUNT: 14
49 SSH. Hangin in there like a hair in a biscuit.

The Burpee Buy-In: 50 burpees of 5 minutes, whichever comes first.

Indigenous peoples’ run up to the colisseum. Micro Barkleys with Casey Kasem style burpees and BBS. The numbers keep getting smaller, and the hits keep getting bigger.

Woodpecker sent a letter to the mailbox asking the age old question: how many burpees does it take to perfect the human soul? It’s a good question, and I wish I could take a nap this morning.

COT: You have to live with your mind every day for the rest of your life. Make it a mind you want to live with. You choose what to fill it with.