F3 Knoxville

Tag: Cosmo 2

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 Boys Are Back

AO: asylum-am
Q: Rainbow (Curt Wright)
PAX: Bunny, Rainbow (Curt Wright), Gibbler (Tim Basch), Hot Tub (John Muller), Cosmo 2, Matlock (Bill Maddox), TRC/Crab legs, Hands (Robb McKeown), Cat Gut (Mike Davis), Double Wide, Cinco (Scott McGuire), Fabio (Joe Hamilton), Woodpecker, Sawdust, White Belt
FNGs: None
COUNT: 15
WARMUP: start with 10 burpees OYO for those who didn’t help with park cleanup.
Then 20 SSH on 4ct, Imperial Walkers x12, Tie Fighters x12, Arm Circles/OH Claps/Seal Claps/This Guy x10 on 4ct
20 Rocky B’s on each side of parking lot

THE THANG:
Mosey to Cardiac 2x’s 10 hand release merkins at bottom, curve 1, curve 2, and top

Mosey to front of Asylum for 2 burpees at every other light pole.

Mosey to Overlook for 100 single count reps of ab exercise of your choice followed by lap around loop. Followed with 75 reps and run, 50 and run, then 25 and Run.
MARY:
Some Coach Wayne Dunn’s to finish us out
ANNOUNCEMENTS:
COT:

12 Minutes of prayer every day for 8 days can change your brain. Visible on a brain scan.

Camp Runamuck 2023 Round-Up

AO: paxminer-testing
Q: Sawdust
PAX: Sawdust, Papa Lock (Chris McCarthy), Brick (Chris Tittle), Grouch (Danni Lupisella), Mathlete (Jacob Platfoot), Streaker (Andrew Dotson), Gibbler (Tim Basch), Cosmo 2, shenanigans, Chris Poetzel (Mustard), Doubtfire (Nick Bond), FullHouse (Tommy Wolf), Bunny, Comfort Zone (Colin Courtney), KickFlip (David Greer), Data (Joey Tipton), Doppelgänger (Chase Hively), Avocado (Ben Erskine), Snitch (Cory Beilharz ), M&M (Sawdust 2.0), Princess Peach (Sawdust 2.0), Squirtle (Papa Lock 2.0), 50 Cal [Now Tortoise] (Brick 2.0), Bunker (Brick 2.0), Dunk (Grouch 2.0), Drama (Grouch 2.0), Nerf (Mathlete 2.0), Buttercup (Mathlete 2.0), Unicorn [Now Dig] (Gibbler 2.0), Chocolate (Gibbler 2.0), Jane (Gibbler 2.0), Tecmo (Cosmo 2 2.0), Flat Tire (Cosmo 2 2.0), Bookworm (Shenanigans 2.0), Mia (Shenanigans 2.0), 1-Up (Shenanigans 2.0), Ronaldo (Mustard 2.0), Elsa (Mustard 2.0), Grid Iron (Doubtfire 2.0), Lightning (Doubtfire 2.0), Hammer (Full House 2.0), Flipper (Full House 2.0), Leia (Bunny 2.0), Ghostbuster (Bunny 2.0), Retro (Comfort Zone 2.0), Dino (Comfort Zone 2.0), Raptor (KickFlip 2.0), Batman (KickFlip 2.0), Fire Dragons (KickFlip 2.0), Cheetah Speed (Data 2.0), Optimus (Data 2.0), Legendary (Doppleganger 2.0), Claptrap (Papa Lock 2.0), Unicorn (Brick 2.0), Beetlejuice (Streaker 2.0), Guac (Avocado 2.0)
FNGs: 4 Claptrap (Papa Lock 2.0), Unicorn (Brick 2.0), Beetlejuice (Streaker 2.0), Guac (Avocado 2.0)
COUNT: 57
WARMUP:
• Side Straddle Hops
• Tempo Merkins
• Cherry Pickers
• Windmills
• Rockettes (All In A Line)
• Tie Fighters
• X-Wings
• Burpees (Reps are Age of Oldest 2.0 in Your Crew)

THE THANG:
• Station #1 – Campfire:
• Step-Ups with Run to Podium Partners
• Station #2 – Pavilion Site:
• X-Factor
• Captain Thor
• Hello Dollies
• LBCs
• Station #3 – Arts & Crafts:
• Tennessee Rockin’ Chairs
• Lt. Dans
• Grady Corns
• Station #4 – Amphitheater at Lake:
• Butt Touchers
• More Windmills
• Station #5 – Dining Hall:
• Sumo Squats
• Ring of Fire Monkey Humpers

MARY: Not Time
ANNOUNCEMENTS: Breakfast is Ready!
COT: Joshua 1:9 “… your Heavenly Father is always with you”. This weekend is about connecting 2.0s & earthly fathers. We as dads are charged from God to lead and guide our families. Part of that guidance is to set an example by fostering our own relationship with God as well as encouraging and directing our family toward knowing God and His Will.

What goes up must come down

AO: asylum-am
Q: Gibbler (Tim Basch)
PAX: Bunny, Cat Gut (Mike Davis), Cosmo 2, Double Wide, Dung Beetle (Scott Kimsey), Fabio (Joe Hamilton), Gibbler (Tim Basch), Hot Tub (John Muller), Matlock (Bill Maddox), Rainbow (Curt Wright), Sawdust, Scott McGuire (Cinco), Welch’s, WORM
FNGs: None
COUNT: 14
WARMUP: lunges-toy soldier-ssh- and gate opener
THE THANG: mosey to overlook. Escalators with 10 merkins 20 squats and 30 lbc on both sides of the oval with a burpee at the stairs. Round two was 5 HR merkins and 10 jump squats and 15 froggy crunches
MARY: captain Thor until 6:15
ANNOUNCEMENTS:
COT: