F3 Knoxville

Tag: Hands

Private School Math

AO: asylum-am
Q: P3
PAX: F3 Pluto ( Hugh Nystrom), Hands, Grandslam, Tropicana
FNGs: None
COUNT: 5
WARMUP:

5 easy updowns
SSH
Lap around the parking lot
Cherry Pickers
Runners Stretch
Downward Dog
Tempo Merkins
Shoulder warm-up

THE THANG:

Top of cardiac
– partner one down to first turn – 12 burpees
– Parter two – holds plank
Switch, repeat

– parter one down to 2nd turn – 8 burpees
– Partner two – Flutter Kicks
Switch, repeat

– partner one down to bottom – 6 burpees
– Partner two – Big bois
switch, repeat

Mosey towards route 66

11s – every other light post Merkins
11s – every other light post jump squats
Route 132

Bottom of Everest – 10 Burpees buy in, then run to top

MARY:

Box Cutters
Freddie Mercuries
Hello Dollies

ANNOUNCEMENTS:

Hardship Hill this weekend. Asylum PM is looking for more folks! Pluto may lead a workout next week with a tribute to “The Red Bandana”.

COT:

Tribute to my Aunt with message to not let the Devil trick you into thinking that your misfortune is God’s doing. God allows us to go through hard times to make us stronger.

A always B be G getting up

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Cinco (Scott McGuire), Rainbow, Matlock (Bill Maddox), Hands, Charmin (John Willis), Cosmo 2, F3 Pluto ( Hugh Nystrom), Kentucky, Love’s, Pac-man, Fabio (Joe Hamilton), Steak Knives (F3 Cape Fear)
FNGs: None
COUNT: 13
Were it not for the presence of a most welcome visitor I might have forgotten the disclaimer, so thank you Steak Knives (F3 Cape Fear) . I will repeat the disclaimer here in case anybody missed it this morning:
-F3 is not responsible for your injuries; Charmin (John Willis) is.
-Asylum is the first and longest continually operating F3 AO in the continental United States, and is statistically comprised of the best looking Pax
-The Q Source is an ongoing collaboration between Matlock (Bill Maddox), Cosmo 2, edited for clarity by @Tecmo. It is Asylum’s gift to F3 Nation.

Disclaimer out of the way, we warmed up with an appropriate pre-birthday Q number of SSHs. Steak Knives (F3 Cape Fear) got the Junk Science to take back to the fine men of Wilmington NC, may they all enjoy 10 more years. Shoulders blasted, some light stretching.

Like all my attempts to be like Double Wide, I couldn’t quite measure up, but we sprinted and walked down the winding path and route 66ed our way back, Sweep Or Be Swept. I hope my future grandchildren appreciate all the getups I did for them.

ATMs to finish, as is only right.

For the BOM I thought about three friends of mine and their experiences of faith – not having any and wishing they did; having some for a time and then rejecting it; and having it land on them through a disaster, and being brought to life by it. Prayed for Paul’s procedure today, and for Cinco (Scott McGuire)’s road trip. And for my friend Carol.

What a pleasure to be out in it with you guys this morning. Thank you!

Crazy 48’s

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Cinco (Scott McGuire), Bunny, Double Wide, Fabio (Joe Hamilton), Hands, P3, Waffle House (Brady Greene), Newton
FNGs: None
COUNT: 9
WARMUP: usual Hands warmup

THE THANG: Crazy 48’s with Freddie Mercury, monkey humpers, Merkins, jump squats, high knees and burpees

MARY: she drove by but didn’t stop

ANNOUNCEMENTS: Book club starting soon Fridays after the Q.

COT: Stay close to the good shepherd, don’t wander off.

CMUsDay

AO: asylum-am
Q: Russell Crook/Crablegs
PAX: F3 Pluto ( Hugh Nystrom), Farley, Grandslam, Hands, Matlock (Bill Maddox), Pac-man, Sawdust, Snitch (Cory Beilharz ), TRC/Crab legs, Tropicana
FNGs: None
COUNT: 11
WARMUP: A lot

THE THANG: CMUs, Everest Pivot, Trifecta

MARY:

ANNOUNCEMENTS:

COT: Patience

The Cinco Day Circuit

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Farley, P3, Rainbow, Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Hands, Love’s, Matlock (Bill Maddox), Pac-man, TRC/Crab legs, Tropicana, Techmo
FNGs: None
COUNT: 14
WARMUP:

• Side Straddle Hops x 25
• Cherry Pickers x 5
• Arm Circles
• Michael Phelps
• Merkins

THE THANG:

Main Workout: “The Cinco Circuit”

5 stations | 5 exercises | 5 rounds (We got 3 in!)

Form the Mexican Train. Carry a tire overhead. Follow the light poles. Every 5th light pole is a station. Do 5 burpees together.

Stations:
1. Cinco Squats – 5 tempo air squats, hold at bottom of last one for 5 seconds, 5 jump squats
2. Taco Twists – Russian twists (25 each side)
3. Mariachi Merkins – 5 merkins, then 5 mountain climbers (repeat)
4. Fiesta Flutter Kicks – 25
5. Burro Bombs – 5 donkey kicks per leg, then 5 shoulder taps

Total = 5 rounds x 5 stations x 5-themed reps

Optional: Play Latin music in the background for flair.

MARY:

1. 2 Sprints
2. Canoe w/ CatGut

ANNOUNCEMENTS:

Hardship Hill

COT:

Cinco de Mayo isn’t Mexico’s Independence Day — that’s a common myth. Instead, it commemorates the Battle of Puebla in 1862, when a small, under-equipped Mexican force defeated the French army, one of the strongest in the world at the time. Outnumbered and outgunned, the Mexicans stood their ground and protected their homeland.

So why does that matter to us? Because this workout — and life — isn’t about having the perfect conditions. It’s about grit, unity, and heart. Just like those soldiers at Puebla, we show up, we fight together, and we leave no man behind.