F3 Knoxville

Tag: Double Wide

Timed AMRAP’s

AO: asylum-am
Q: Double Wide
PAX: Hands, TRC/Crab legs, Rainbow, Charmin (John Willis), Tropicana, Cat Gut (Mike Davis), Matlock (Bill Maddox), Hot Tub (John Muller), Cinco (Scott McGuire), Double Wide, Love’s, Newton
FNGs: None
COUNT: 12
WARMUP:
SSHs, Ti Fighters, Tempo Squats, Calves on the Curb, Balboas, One jog down and back
THE THANG:
3 rounds of 30 second X 5 exercises 3 times through

Round 1: Reverse lunge left
Reverse lunge right
Side lunge left
Side lunge right
Burpees
Rest
Round 2: I can’t remember the rest
I’ll have to edit later

MARY:
Two minutes of Boat-Canoe

ANNOUNCEMENTS:
Haw Ridge
Tropicana is mustering a team.

COT:
Don’t underestimate the power prayer.

Push Pull & Pace

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Waffle House (Brady Greene), Hands, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Double Wide, Love’s, Matlock (Bill Maddox), P3, Sawdust, 0
FNGs: 1 0
COUNT: 10
WARMUP:

SSN
Stretching
Slow Merkins

THE THANG:

Round 1:
• Pull Ups x 10
• Merkins x 40
• ¼-Mile Run (25% of Max)

Round 2:
• Rows x 10
• Dips x 40
• ¼-Mile Run (50% of Max)

Round 3:
• Pull-Ups x 10
• Merkins x 40
• ¼-Mile Run (75% of Max)

Round 4:
• Rows x 10
• Dips x 40
• Jog Back to AO

MARY:

20 Big Boys
20 Merkins
Boat Canoe w/ Cat Gut
Stretching

ANNOUNCEMENTS:

COT:

Psalm 31:24 (KJV) says:

“Be of good courage, and he shall strengthen your heart, all ye that hope in the LORD.”

3 rounds of 3 rounds

AO: asylum-am
Q: Gibbler
PAX: Matlock (Bill Maddox), Tropicana, P3, Bunny, Cat Gut (Mike Davis), Hands, Hot Tub (John Muller), Cinco (Scott McGuire), Double Wide, Gibbler, TRC/Crab legs, @Newton
FNGs: None
COUNT: 12
WARMUP: tie fighters and squat and merkins

THE THANG: mosey to oval for a variety of merkins, squats and abs with running to a fantastic destination for up downs and dealers choice at muscle beach and finish with squat suicides.

MARY: mixed in with everything else

ANNOUNCEMENTS: haw ridge and brolunch with Matlock (Bill Maddox)buying become loves us so much. Prayers for Hands family.

COT: God is working in and around us even though we lack the big picture. Come back tomorrow

FriYay

AO: asylum-am
Q: Gibbler
PAX: Snitch (Cory Beilharz ), Waffle House (Brady Greene), Double Wide, Backflow (Wesley Hunt), P3, Bunny, Rainbow, Sawdust, Matlock (Bill Maddox), Gibbler, Tropicana, @Patty Melt
FNGs: None
COUNT: 12
WARMUP: some SSH and parking lot warmups with super Mario and karaoke and toy soldier

THE THANG: baseball field with 5 rounds of merkins and squats and flutter kicks. Then some dips and irkins and dirkins and step ups and then baby Everest because Matlock (Bill Maddox) requested. Cosmo 2and Hot Tub (John Muller) bailed because of sore legs.

MARY: no time for her today

ANNOUNCEMENTS:

COT: Nehemiah 3. Next to and after. What legacy are we building and who are we working together with each day

Little fun, little work

AO: asylum-am
Q: Cosmo 2
PAX: Double Wide, Matlock (Bill Maddox), Charmin (John Willis), Gibbler, Coolio (Greg Fox), Rainbow, Code Brown, Waffle House (Brady Greene), Cat Gut (Mike Davis), Tropicana
FNGs: None
COUNT: 11
WARMUP: SSH, tie fighters, tempo merkins, BBQ squats

THE THANG: at the overlook, exercises at the bottom and at the top near the stairs.

Merkins/flutter kicks
Squats/hello Dollie’s
Lunges/American Hammers
Burpees/big boys
CDDs/lbcs
Bulgarian squats/plank
Glute bridges/pickle pounders

Trip up and down Everest

MARY: none

ANNOUNCEMENTS:

COT: Parable of the Sadhu-faith provides that our call to service will not always be convenient. Often, we must do more than what is convenient.