F3 Knoxville

Tag: Cosmo 2

CMUsday on a Wednesday

AO: asylum-am
Q: Gibbler
PAX: Cinco (Scott McGuire), Double Wide, Charmin (John Willis), Cosmo 2, Matlock (Bill Maddox), Pac-man, Rainbow, Hands, Waffle House (Brady Greene), Cat Gut (Mike Davis), Gibbler, Tropicana, Bunny, Hot Tub (John Muller), @grandslam
FNGs: None
COUNT: 15
WARMUP: usual with cherry pickers tie fighters and Tennessee rocking chairs
THE THANG: 15 exercises mostly with a CMU. We listened to @Charmin complain about how the Q would appear on Strava. Cosmo 2 and @Bunny teamed up for pickle pounders.
MARY: no time
ANNOUNCEMENTS:
COT:

Slum Run

AO: asylum-am
Q: Gibbler , Cosmo 2, Hot Tub (John Muller)
PAX: Cosmo 2, Gibbler, Hot Tub (John Muller)
FNGs: None
COUNT: 3
WARMUP: running
THE THANG: running some more. 5 miles of it while hearing stories about guilty people.
MARY:
ANNOUNCEMENTS:
COT:

Crazy 8s with “light recovery”

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Gibbler, Rainbow, Bunny, Matlock (Bill Maddox), Charmin (John Willis), Woodpecker, Code Brown, Tropicana, Double Wide, Sawdust, Hot Tub (John Muller), Cosmo 2, Hands, P3, Newton
FNGs: None
COUNT: 16
WARMUP:
SSH – 20
Windmills – 10
Tie Fighters – 15 each
Michael Phelps – 20 on your own
Cherry Pickers – 5
Tempo Squats – 10
Tempo Murkins – 10
Deep Squat – hold for 20 seconds

THE THANG:

Two figure 8s around the overlook and Asylum with 8 stops along the way, followed by a light recovery session (down and back up Everest) between rounds.

4 Stations:
– Station 1 – 50 Reps
– Round 1 – LBCs (Single Count)
– Round 2 – Hello Dollies (Single Count)
– Station 2 – 20 Reps
– Round 1 – Man Makers
– Round 2 – Burpees
– Station 3 – 50 Reps
– Round 1 – Squats
– Round 2 – Alternating Lunges (Single Count)
– Station 4 – 20 Reps
– Round 1 – Carolina Dry Docks
– Round 2 – Merkins

MARY: Trip down the river in self propelled water vessels with the one and only @Cat Gut.
ANNOUNCEMENTS: Convergence at BigBall on the 20th. Hot Toddy Bday Q TOMORROW
COT: Fight the temptation to compartmentalize the Lord, Lean on him in everything.

Stand Rooted

AO: asylum-am
Q: Gibbler
PAX: Charmin (John Willis), Hot Tub (John Muller), Double Wide, Cosmo 2, Rainbow, Gibbler, Cat Gut (Mike Davis), Bunny, Love’s, Coolio (Greg Fox), Sawdust, Matlock (Bill Maddox), P3, Hands, @Newton, @Tropicana, @woodpecker
FNGs: None
COUNT: 17
WARMUP: tie fighters, Grady corn, SSH
THE THANG: mosey to islands. 10 merkins, BBS and Squats each lap with decreasing by 2 from 20 with Picklepounders, Rocky balboa? Flutter kicks, crunchy frog, froggy squat, shoulder taps and step ups.
MARY: captain thor
ANNOUNCEMENTS: triple birthday Q and convergence
COT:psalm 1. Be planted and know the truth

The Kraken. Bunny is a menace (murder bunny)

AO: asylum-am
Q: Gibbler
PAX: F3 Pluto ( Hugh Nystrom), Bunny, Hot Tub (John Muller), Cosmo 2, P3, WORM, Cat Gut (Mike Davis), Rainbow, Gibbler, Hands, Double Wide, Charmin (John Willis), @Worm @Newton@Whitebelt @Tropicana
FNGs: None
COUNT: 15
WARMUP: some stuff to get us warm. We listened to @cosmo 2 flap his gums.
THE THANG: The Kraken. 8 stations with exercises. Almost 3 rounds.
MARY:
ANNOUNCEMENTS:
COT:John 1. Be the Light. Don’t wait to change.