F3 Knoxville

Tag: Gibbler

Ruck

AO: asylum-am
Q: Sawdust
PAX: Gibbler, bluebird, Fabio (Joe Hamilton), Jack-Jack
FNGs: None
COUNT: 4
THE THANG: 4.4 mile ruck

COT: Let P3 school us

Beach Season Primer

AO: asylum-am
Q: P3
PAX: Code Brown, Bunny, Cosmo 2, Rainbow, Cinco (Scott McGuire), Double Wide, Hands, Econoline, Cat Gut (Mike Davis), Sawdust, Gibbler, Fabio (Joe Hamilton), Techmo
FNGs: None
COUNT: 14
WARMUP:
5 Burpees
5 Cherry Pickers
20 SSH (Q FAIL ON THE CADENCE:man-facepalming:)
Carltons / Front swings / Michael Phelps
Front Arm Stretch / Triceps Stretch
15 Squat Jumps
Runners stretch (knee up/ knee down)
20 jumps on the right foot / 20 on the left
Tie Fighters
5 Down / Up Dog
Deep Squat Hold

THE THANG:

Round 1 –
BB1 runs to the cloud and does 50 Big Bois
BB2 stays and does AMRAP of “Cindy”
Switch
Round 2 –
BB1 runs to cloud and does 40 Freddie Mercury’s (4-count)
BB2 stays and does AMRAP of “Cindy”
Switch
Round 3 –
BB1 runs to the cloud and does 30 V-ups
BB2 stays and does AMRAP of “Cindy”
Round 4 –
BB1 runts to the cloud and does 50 Supermans.
BB2 stays and does AMRAP of “Cindy”
Round 5 –
BB1 runs to the cloud and does 50 Hello Dollies
BB2 stays and does AMRAP of “Cindy”

Rinse and Repeat

MARY: none

ANNOUNCEMENTS: Hardship Hill next week!

COT:

Reminder that we are on the Lord’s time and not our own. The Will of God may not be clear to us on our terms, but discernment is a gift.

“We take time, we listen, we wait, we test, we listen some more, we converse, we wait some more, knowing that ultimately discernment is the gift of Gods Spirit.”

Dragon Tails

AO: asylum-am
Q: Gibbler
PAX: Bunny, Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, F3 Pluto ( Hugh Nystrom), Gibbler, Matlock (Bill Maddox), P3, Pac-man, Russell Crook/Crablegs, Rainbow, TRC/Crab legs, @loves, @tecmo, @white belt, @steak knives
FNGs: None
COUNT: 17
WARMUP: some shoulders and some stretching and some other stuff

THE THANG:
3 rounds of the below followed by a run after each round
5 burpees
10 imperial walkers
15 merkins
20 squats
25 4x flutter kicks
30 SSH
35 LBC
40 toe merkins

Finish with DORA of CDD, hello dolly and squats

MARY: no time

ANNOUNCEMENTS:hardship hill

COT: psalm 100 – be positive

Cinco de Rucko

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Coolio (Greg Fox), bluebird, Gibbler, Rugby
FNGs: None
COUNT: 4
WARMUP:get out of car. Look for Sawdust

THE THANG:turn left. Walk 4.089 miles

MARY: joined the boys

ANNOUNCEMENTS: there were several

COT:It’s a dangerous business, Frodo, going out your door. You step onto the road, and if you don’t keep your feet, there’s no knowing where you might be swept off to.

Captain’s Log

AO: asylum-am
Q: Charmin (John Willis)
PAX: Gibbler, Matlock (Bill Maddox), Waffle House (Brady Greene), bluebird, Cat Gut (Mike Davis), Bunny, Charmin (John Willis), F3 Pluto ( Hugh Nystrom), Fabio (Joe Hamilton), Pac-man, Cinco (Scott McGuire), Sawdust, Code Brown, Button Fly, Tecmo
FNGs: None
COUNT: 15
WARMUP: SSH, Abe Vagoda, Tie Fighters, tempo Merkins, Imperial squat walkers, Rocky Balboas, Karaoke

THE THANG: Wall Walkers did whatever. Rest of us grabbed the Asylum Log, divided into 3 teams and moseyed to Circus Maximus.

Bump drill: one team is moving the log from top of CM to the bottom. Team at the top is doing AMRAP merkins and then switching to squats. Team at the bottom; AMRAP BBS, switching to CDD.

Move log back to AO and mosey the back way to the bottom of Cardiac. Bernie to the first curve, mosey to the second, all out to the top. 25 dips at the top.

Mosey back to AO

MARY: Howling Monkeys.

ANNOUNCEMENTS: None?

COT: take a little time to focus on one part of God’s creation. Give thanks with gratitude.