F3 Knoxville

Tag: Hands

It’s All Fun & Games

AO: asylum-am
Q: Sawdust
PAX: Double Wide, Tropicana, Cinco (Scott McGuire), Matlock (Bill Maddox), TRC/Crab legs, Rainbow, Hands, Cat Gut (Mike Davis), Waffle House (Brady Greene), Fabio (Joe Hamilton), Bunny, Gibbler
FNGs: None
COUNT: 13
WARMUP:
– SSH
– Stretch
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes (Bunny-style)
– Tie-Fighters
– X-Wings
– Burpees (Because Bunny wasn’t sure if he was warm)
– Route 66 with Squats up to the Asylum

THE THANG:
Two (2) Teams Competing for most Exercises Complete. One team would run based on the roll of the dice, while the other did exercises. When the run team returned, the teams switched.

The Rollin’ & Runs:
1. Space Needle
2. Asylum Building
3. Whole Big Circuit
4. Down to the Overlook
5. Upper Parking Lot
6. Tree Run

The Exercises:
– 10 – Burpees
– 15 – Seal Jacks (4 – Count)
– 20 – LBCs (4 – Count)
– 15 – Peter Parkers (4 – Ct)
– 10 – Sumo Squats (4 – Count)
– 15 – Hello Dollys (4 – Ct)
– 20 – Merkins
– 15 – V-Ups
– 10 – Lt. Dans
– 15 – Gas Pumpers
– 20 – Side Crunches (10 EA)
– 15 – Boxcutters (4 – Count)

MARY:
– Matlock (Bill Maddox)’s Dante’s Core
– Cat Gut (Mike Davis)’s Boat-Canoe

ANNOUNCEMENTS:
– Book Club after BOM
– Anderson County Starfish Coming this Summer

COT: Do not expect to Rise to the Occasion, but Fall to your Level of Training. Focus on training in your life; spiritually, physically & mentally to be prepared for any eventuality.

Carry the load

AO: asylum-am
Q: Tropicana
PAX: Hands, Hot Tub (John Muller), Gibbler, Russell Crook/Crablegs
FNGs: None
COUNT: 5
WARMUP:
The usual. SSH, cherry pickers, TN rocking chairs, Abe’s, rocky balboas, Bernie, side shuffle, stretching

THE THANG:
Baby Everest. Chose your poison. Pick a weight and method of carry. Rifle, farmer, over the shoulder, front, suitcase. Up and back. Alternate trips with Bernie. (Hands would not advise Bernie Rifle carry)

1 minute plank between each trip.

No running, no counting, no partners. Just lots of mummble chatter.

Thanks guys. I needed that.

MARY: 1 more plank

ANNOUNCEMENTS:
Book club starts tomorrow.

COT: Gratitude

The cure for grumpiness.

Happy Burpee

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Rainbow, Matlock (Bill Maddox), Double Wide, Cosmo 2, Gibbler, Hands, Bunny, Fabio (Joe Hamilton), Kentucky, Tropicana, Love’s, Newton
FNGs: None
COUNT: 13
51 SSH, one for every year since Ray Stevens’ The Streak was the #1 song in the land. Look how far we’ve fallen as a culture.

Today was a day for reflection, for the frank acknowledgment of aging, and for tripping over hidden rocks in a wet parking lot. Kentucky I am sincerely sorry about the rock and I hope you are not too badly hurt. I do hear good things about the NHS though, should you need them.

10 Happy Burpees per guy while the partner counted out loud. The counting part sounds dumb until you do your ten and realize you sincerely cannot move your arms after 10 of these things. The counting was my birthday gift to us all.

We got up to some shennanigans in between the burpee torture sessions, and finished with a couple of trips up baby everest. All in all, and alongside the great Matlock (Bill Maddox), I am #rekt.

BOM: observations on a life of faith

Be Prepared, Always

AO: asylum-am
Q: Sawdust
PAX: Farley, Matlock (Bill Maddox), Pac-man, Hands, Grandslam
FNGs: None
COUNT: 6
WARMUP:
– Motivators
– Stretch
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters

THE THANG:
– Route 66 with Merkins up the Dragon’s Tale
– DORAs from a card selection using a PAX run around the circle as a timer.
– Station #1 was the Overlook
– Mosey off road to the next stop (Oops, we got our shoes wet)
– Station #2: Ant Hill
– Mosey on the path to keep Matlock (Bill Maddox)’s feet dry
– Station #3: Pav-Lov
– Mosey back to the AO

MARY: Just a few tempo squats to round up to 0615.

ANNOUNCEMENTS: N/A

COT: BE PREPARED,
which means, you are always in a state of readiness in mind and body to do your DUTY;
Be Prepared in Mind by having disciplined yourself to be obedient to every order, and also by having thought out beforehand any accident or situation that might occur, so that you know the right thing to do at the right moment, and are willing to do it.
Be Prepared in Body by making yourself strong and active and able to do the right thing at the right moment, and do it.
— https://en.wikipedia.org/wiki/Lieutenant-General_(United_Kingdom) en.wikipedia.org/wiki/Baden-Powell en.wikipedia.org/wiki/Order_of_the_Bath, en.wikipedia.org/wiki/Scouting_for_Boys (1908), “Camp Fire Yarn.—No. 4. Scout Law.” (Part I, p. 48)

Sherpa training

AO: asylum-am
Q: Hands
PAX: Cinco (Scott McGuire), Bunny, Cat Gut (Mike Davis), Cosmo 2, Double Wide, F3 Pluto ( Hugh Nystrom), Hands, P3, Pac-man, Rainbow, Techmo
FNGs: None
COUNT: 11
WARMUP: Motivator, plank work, mosey to Everest

THE THANG: 25 Merkins and 25 4 count LBC, then up Everest. Rinse and repeat for 3 trips total. 4 round was at the base of the space needle with one trip up the Space Needle. A game of tackle the skunk was then considered but ultimately rejected by all the pax but P3 had to be called off the chase. We did some toe merkins and core work at the home office and then worked our way back to the AO, stopping to bear crawl, lunge and broad jump a few times.

MARY: Never

ANNOUNCEMENTS: Book club coming soon. Memorial Day same time or later? TBD

COT: You are a fisher of men. Check your bait!