F3 Knoxville

Tag: Hands

Timed AMRAP’s

AO: asylum-am
Q: Double Wide
PAX: Hands, TRC/Crab legs, Rainbow, Charmin (John Willis), Tropicana, Cat Gut (Mike Davis), Matlock (Bill Maddox), Hot Tub (John Muller), Cinco (Scott McGuire), Double Wide, Love’s, Newton
FNGs: None
COUNT: 12
WARMUP:
SSHs, Ti Fighters, Tempo Squats, Calves on the Curb, Balboas, One jog down and back
THE THANG:
3 rounds of 30 second X 5 exercises 3 times through

Round 1: Reverse lunge left
Reverse lunge right
Side lunge left
Side lunge right
Burpees
Rest
Round 2: I can’t remember the rest
I’ll have to edit later

MARY:
Two minutes of Boat-Canoe

ANNOUNCEMENTS:
Haw Ridge
Tropicana is mustering a team.

COT:
Don’t underestimate the power prayer.

Push Pull & Pace

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Waffle House (Brady Greene), Hands, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Double Wide, Love’s, Matlock (Bill Maddox), P3, Sawdust, 0
FNGs: 1 0
COUNT: 10
WARMUP:

SSN
Stretching
Slow Merkins

THE THANG:

Round 1:
• Pull Ups x 10
• Merkins x 40
• ¼-Mile Run (25% of Max)

Round 2:
• Rows x 10
• Dips x 40
• ¼-Mile Run (50% of Max)

Round 3:
• Pull-Ups x 10
• Merkins x 40
• ¼-Mile Run (75% of Max)

Round 4:
• Rows x 10
• Dips x 40
• Jog Back to AO

MARY:

20 Big Boys
20 Merkins
Boat Canoe w/ Cat Gut
Stretching

ANNOUNCEMENTS:

COT:

Psalm 31:24 (KJV) says:

“Be of good courage, and he shall strengthen your heart, all ye that hope in the LORD.”

3 rounds of 3 rounds

AO: asylum-am
Q: Gibbler
PAX: Matlock (Bill Maddox), Tropicana, P3, Bunny, Cat Gut (Mike Davis), Hands, Hot Tub (John Muller), Cinco (Scott McGuire), Double Wide, Gibbler, TRC/Crab legs, @Newton
FNGs: None
COUNT: 12
WARMUP: tie fighters and squat and merkins

THE THANG: mosey to oval for a variety of merkins, squats and abs with running to a fantastic destination for up downs and dealers choice at muscle beach and finish with squat suicides.

MARY: mixed in with everything else

ANNOUNCEMENTS: haw ridge and brolunch with Matlock (Bill Maddox)buying become loves us so much. Prayers for Hands family.

COT: God is working in and around us even though we lack the big picture. Come back tomorrow

Battle Buddy Extravaganza

AO: asylum-am
Q: Breaststroke (Will Duncan)
PAX: Sawdust, Matlock (Bill Maddox), Love’s, Cat Gut (Mike Davis), Cinco (Scott McGuire), Farley, P3, Code Brown, Hands, Doublewide (David Schwall), Cosmo 2, Bunny, Snitch (Cory Beilharz ), Shotgun (Will Warwick)
FNGs: None
COUNT: 15
WARMUP:
Stretch, SSH, Tempo Merkins and Squats, Tie fighters, Rocky Balboas and Super Mario’s

THE THANG:
At the AO:
Partner up. Each pair completes 100 reps of Merkins, LBC’s (4 count), Iron Mikes (2 count), and Shoulder Taps (4 count). One partner runs the perimeter of the parking lot while the other does as many reps as possible. When partner returns the position’s switch and the rep count picks up wherever it was left off, repeat until completion.

Mosey up to the top of Baby Everest:
Run down to the parking lot doing 1 manmaker per light, adding as we go (2 at the second light, 3 at the third, and so on). Go for 10 lights

Mosey over to the Rose Bowl
Choose a different Battle Buddy:
One partner runs the inner circle while the other does BB’s. Each partner runs the loop once before heading back to the AO.

MARY:
what’s that?

Announcements:
None

COT:
Remembering the story of Abraham and Issac in Genesis 22. Recognizing that God calls us into hard things to test our faith, but is with us intimately in those trials. God himself offered up his only son just as he asked Abraham to do, and Jesus willingly went and did actually die. The Lord knows us more intimately than any human ever could hope too, and therefore in hard times we can lean on Him and remember that he truly knows our suffering.

Hebrews 4:12-16
[14] Therefore, since we have a great high priest who has ascended into heaven, Jesus the Son of God, let us hold firmly to the faith we profess. [15] For we do not have a high priest who is unable to empathize with our weaknesses, but we have one who has been tempted in every way, just as we are—yet he did not sin. [16] Let us then approach God’s throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.

Layer cake

AO: asylum-am
Q: Hands
PAX: Hands, P3, Matlock (Bill Maddox)
FNGs: None
COUNT: 3
WARMUP: Stretches, Tie Fighters, parking space foot work

THE THANG: Run up Baby E do 5 of each exercise, point of the dragon’s tail, do 10, back to base of Baby E, do 15. Do exercise 1 first round, 1& 2 round 2 and so on.
1. Merkins
2. Squats
3. Big boi’s (started with Gas pumpers but made my back too cold)
4. SSH
5. Dry docks

MARY: Did a few cards from P3’s virtual deck

ANNOUNCEMENTS: None

COT: Put yourself in the presence of Jesus in prayer. He knows you and wants to spend time with you.