F3 Knoxville

Tag: Hands

1000 Reps

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Matlock (Bill Maddox), Double Wide, Cinco (Scott McGuire), Gibbler, Waffle House (Brady Greene), Cosmo 2, Kentucky, Hands, P3, Bunny, Cat Gut (Mike Davis), F3 Pluto ( Hugh Nystrom), Pac-man, Archie, Hot Tub, Techmo
FNGs: None
COUNT: 16
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

H&R Block

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Grandslam, Hands, Matlock (Bill Maddox), P3, Pac-man, Sawdust
FNGs: None
COUNT: 7
WARMUP: SSH, froggy squats, split jacks, tie fighters, broga

THE THANG: One partner takes off with a farmer carry, other partner stays and knocks out 20 Merkins, gets up, runs to catch other partner and they swap out. Did this up to the overlook.
Then did Dora’s. 100 curl/press, 150 swings, 2 rounds of blockies. Mode of transport was bear crawl, lunge, then broad jump.
Catch the farmer if you can back to the AO but this time the exercise was 5 up/downs.

MARY: 10 weighted Lt. Dan’s
Pushed P3’s dangerously sharp new CMU around the parking lot to try to dull it down a bit.
30 4 count little blocky crunches

ANNOUNCEMENTS: CSAUP and Hardship Hill coming. Asylum AM Night at the Smokies. Birthday party at P3’s (limited parking, juice, and cupcakes available).

COT: Victory can be a defeat and defeat a victory. Good uses all things for a greater good as his ways are not our ways.

P3’s Monday AMRAP

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Rainbow, Russell Crook/Crablegs, Cinco (Scott McGuire), Hands, Pac-man, Waffle House (Brady Greene), Fabio (Joe Hamilton), F3 Pluto ( Hugh Nystrom), Love’s
FNGs: None
COUNT: 11
WARMUP:

5 easy Up-Downs
SSH
Lap around the parking lot
Cherry Pickers
Abe Vigoda’s
Runners Stretch
Shoulder Stretches

THE THANG:

Mosey to Muscle Beach and work through the following AMRAP

10 Pull-ups or Rows
20 Mericans
30 Step-ups
40 LBCs
Run up narrow path to top of Rose Bowl and back down opposite side

Rinse and repeat

MARY: Negative

ANNOUNCEMENTS:

Convergence at Frozen Head at the end of the month!

Hardship Hill coming up on May 17th.

Working on getting an F3 smokies game on the books!

COT:

Holy Week is upon us. Reflect on the waywardness of humanity. As humans we are easily swayed off of our mark. Practice consistency in faith and further appreciate the sacrifice and love given to those of us whom are so wayward in our faith and how amazing that truly is.

the (not so) triumphant return of Leg Day

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Cat Gut (Mike Davis), P3, Farley, Pac-man, Cinco (Scott McGuire), Tropicana, Hands
FNGs: None
COUNT: 8
WARMUP: slow yog around AOQ. Head to Pavalon. Rocky 7 minute Tabata warmup. Surprise cameo from Cosmo 2 and Gibbler

THE THANG: 2 parter
1)Leg day with CMU
10 pistol squats (each leg)
20 weighted step ups
30 weighted calf raises
40 high knee jumps
50 weighted butt touches
75 SSH
50 weighted lunges
40 rocky balboa
30 goblet squats
20 jump squats
10 Bulgarian split squats

2) I go….You go
Partner workout
300 squats. Alternating work. 10 big bois at transition
200 merkins. 10 Sync lunges at transition
100 V Ups. 10 Sync rockettes Bunny style

MARY:

ANNOUNCEMENTS: Backstreet’s back. Alright

COT:Romans 8:26

Billy Strings Roulette

AO: asylum-am
Q: P3
PAX: Grandslam, TRC/Crab legs, Matlock (Bill Maddox), Sawdust, Gibbler, Tropicana, Hands
FNGs: None
COUNT: 8
WARMUP:

5 Eaasssy Up/Downs
SSH
Run around AO
Cherry Pickers
Abe Vigoda’s
Runners Stretch
Upward/Downward Dog
Tempo Merkins
Shoulder warm-up (MPs, Front, Arm Circles)

THE THANG:

Billy Strings Roulette

Station One (AO):

Ascending Ladder starting at 1 rep, add a rep every round until end of randomly shuffled Billy song

1st Song – “Stuck Inside of Mobile with the Memphis Blues Again” (Bob Dylan Cover) – 7:41

– Lawn Mowers (each side)
– Jump Squats (No CMU
– Dirkins (Feet on CMU)
Run a lap at every interval of 5 (5, 10, 15, ect)

Station Two (Baby Everest):

2nd Song – “Gild the Lilly” – 7:53

Ascending Ladder starting at 1 rep, add a rep every round
– CMU Thrusters
– CMU Big Bois
– CMU Bent over rows
Run up Baby Everest at every interval of 5

Station Three (The Cloud):

3rd Song – “Run Down” (Jeff Austin Cover) – 4:09

Ascending Ladder starting at 1 rep, add a rep every round
– Blockies
– CMU Curls
– Goblet Squats
Run Lap around Cloud at every interval of 5

Station Four (Pavilon):

4th Song – “Eight More Mile to Louisville” (Grandpa Jones Cover)

Ascending Ladder starting at 1 rep, add a rep every round
– Up and Over Mericans (each side)
– Table Rows
– WW3 Big Bois
Run Lap around Pavilon at every interval of 5

Start back at Station One and start where left off on rep count.

Made it back to station one for one more full tune and about 1 minute of 6th song.

5th song – “You Must Come in at the Door” (Professor J.E. Franklin original but gospel song performed by many bluegrass bands over the years)

6th song – “Lonely at the Top” (Randy Newman cover)

MARY: None

ANNOUNCEMENTS:

Hardship Hill coming up! Also convergence oppurtunity this weekend! Contact Borg for more details.

COT:

Shared common parenting struggles in the COT and quote “The goal of parenting isnt to create perfect kids. It’s to point our kids to the perfect God.” – Paul David Tripp