F3 Knoxville

Tag: Double Wide

Charmin Shaped Q

AO: asylum-am
Q: Charmin (John Willis)
PAX: Grandslam, Cat Gut (Mike Davis), Cinco (Scott McGuire), Farley, Love’s, Double Wide, Rainbow, Hands, Waffle House (Brady Greene), TRC/Crab legs, Russell Crook/Crablegs, Matlock (Bill Maddox), Coolio (Greg Fox), Unibráu (Nick Robinson), Charmin (John Willis)
FNGs: None
COUNT: 15
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Feels like Iron Pax

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Hands, Waffle House (Brady Greene), Matlock (Bill Maddox), Cat Gut (Mike Davis), Grandslam, Doubtfire (Nick Bond), Coolio (Greg Fox), Rainbow, Double Wide, Tropicana, Charmin (John Willis), Sawdust, Cinco (Scott McGuire), Fabio (Joe Hamilton), Woodpecker, Code Brown, M&M
FNGs: None
COUNT: 18
WARMUP:SSH, circle run, tempo merkins, tie fighters

THE THANG:2 laps of interval running.
CMU’s at the paver lot islands.
CMU rifle carry suicides.
Round 1 – 20 curls and 10 Thrusters at 4 islands.
Round 2 – 10 up & over merkins, 10 single leg dead lift each leg.
Round 3 – 5 blockies

MARY:LBC’s, big boys and gas pumpers after each set of CMU’s

ANNOUNCEMENTS:Dad camp sign ups.

COT:We are leaders and followers. Be a follower that you would want as a leader and a leader as you would want as a follower.

The Goo Gone Firecracker 500

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Gibbler, Double Wide, Waffle House (Brady Greene), Cinco (Scott McGuire), Rainbow, Foie Gras
FNGs: None
COUNT: 8
WARMUP:
– Motivators
– Tempo Merkins
– Cherry Pickers
– Windmills
– Rockettes
– Tie-Fighters
– X-Wing
– 6 Count Burpees

THE THANG:
– Exercised at various stations to the base of Cardiac
– Tried out the new pavement with Bearpees to the first turn and Lt. Dans to the next turn
– Went down and up Route 66
– There was some splashing of merlot, but it was time to find Mary anyway.

MARY:
– Dante’s Core

ANNOUNCEMENTS:
– Asylum Gear is ordered and should be coming our way soon.

COT:
– The right path is the clear choice, but it will not be an easy path. It will be uphill and we will be tempted to turn back. But 1 Corinthians 10:13 reminds us that we will not be tempted more than we can stand to resist.

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:

Let the legs loose

AO: asylum-am
Q: Gibbler
PAX: Gibbler, Cat Gut (Mike Davis), Sawdust, P3, Matlock (Bill Maddox), Fabio (Joe Hamilton), Hot Tub (John Muller), Cinco (Scott McGuire), Rainbow, Tropicana, Hands, Double Wide, @grandslam, @breaststroke, @loves, @ginger daddy, @buttonfly
FNGs: None
COUNT: 17
WARMUP: ssh and windmills and cherry pickers

THE THANG: mosey to freshly paved parking lot for merkins and squats and big boys. We added in dry docks froggy squats and hello dolly’s as well. Followed by three rounds of sprints on the soccer field.

MARY:

ANNOUNCEMENTS: it’s a smooth Q when Cosmo 2isnt around to screw it up. Sign up for dad camp.

COT: Andy Rooney quote on DDay