F3 Knoxville

Tag: Hands

P3’s Obstacle Tester

AO: asylum-am
Q: P3
PAX: Hands, Sawdust, Snitch (Cory Beilharz ), Rooney (Carl Whipple), Grandslam, Tropicana
FNGs: None
COUNT: 7
WARMUP:

Quick set of SSH, Tie fighters, Cherry Pickers, Shoulder/Tri stretches, Downward/Upward Dog

THE THANG:

Set up a figure 8 course around the asylum. Underestimated the set-up time and came into the parking lot on two wheels at 5:28am.

5 Stations creating a figure 8 around the coliseum and Everest

Station 1:
One partner works while second partner Holds BOTTOM of a plank, then switch

2 sets
10 Heavy Lawnmowers (each side)
10 Iron Mikes (each side = 20 total)

Station 2:
One partner works while second partner performs AMRAP of Air Squats, then switch

2 sets
20 Merkins
50 Single count LBCs

Station 3:
One partner works while second partner performs AMRAP of Flutterkicks, then switch

2 sets
20 Jump Squats
20 Carolina Dry Docks

Station 4:
One partner works while second partner holds a Plank, then switch

2 Sets
30 Big Bois
10 Lt Dans

Station 5:
One partner works while second partner performs AMRAP of Supermans, then switch

2 Sets
10 Man Makers
15 Alternating Lunges (each side = 30 Total)

MARY:

Race Hands back to the AO (not important who won)

ANNOUNCEMENTS:

Get your new Asylum Shirts!!

COT:

One day an old Cherokee man sits down with his grandson to teach him about life.
“A fight is going on inside of me,” he says to the boy. “It’s a terrible fight between two wolves. One is evil – he is full of rage, jealousy, arrogance, greed, sorrow, regret, lies, laziness, and self-pity.”
He continues, “The other is good – he is filled with love, joy, peace, generosity, truth, empathy, courage, humility, and faith. This same fight is going on inside the hearts of everyone, including you.”
The grandson thinks about this for a few minutes, and then asks his grandfather, “Which wolf will win?”
The old Cherokee simply replies, “The one you feed.”

Finished by picking up the course supplies while Hands yelled words of encouragement from the intersection at Northshore

Let the legs loose

AO: asylum-am
Q: Gibbler
PAX: Gibbler, Cat Gut (Mike Davis), Sawdust, P3, Matlock (Bill Maddox), Fabio (Joe Hamilton), Hot Tub (John Muller), Cinco (Scott McGuire), Rainbow, Tropicana, Hands, Double Wide, @grandslam, @breaststroke, @loves, @ginger daddy, @buttonfly
FNGs: None
COUNT: 17
WARMUP: ssh and windmills and cherry pickers

THE THANG: mosey to freshly paved parking lot for merkins and squats and big boys. We added in dry docks froggy squats and hello dolly’s as well. Followed by three rounds of sprints on the soccer field.

MARY:

ANNOUNCEMENTS: it’s a smooth Q when Cosmo 2isnt around to screw it up. Sign up for dad camp.

COT: Andy Rooney quote on DDay

Burpees and the human soul

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Rainbow, Double Wide, Charmin (John Willis), P3, Cinco (Scott McGuire), Woodpecker, Cosmo 2, Hands, Hot Tub (John Muller), Bunny, Gibbler, Tecmo, Buttonfly
FNGs: None
COUNT: 14
49 SSH. Hangin in there like a hair in a biscuit.

The Burpee Buy-In: 50 burpees of 5 minutes, whichever comes first.

Indigenous peoples’ run up to the colisseum. Micro Barkleys with Casey Kasem style burpees and BBS. The numbers keep getting smaller, and the hits keep getting bigger.

Woodpecker sent a letter to the mailbox asking the age old question: how many burpees does it take to perfect the human soul? It’s a good question, and I wish I could take a nap this morning.

COT: You have to live with your mind every day for the rest of your life. Make it a mind you want to live with. You choose what to fill it with.

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.”

Pavilon Doghouse Beatdown

AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Cinco (Scott McGuire), Woodpecker, TRC/Crab legs, Grandslam, Cat Gut (Mike Davis), Cosmo 2, Sawdust, Hands, Rainbow, Pac-man, Double Wide, Charmin (John Willis), Bunny, Breaststroke (Will Duncan), Techmo, Ghostbusters
FNGs: None
COUNT: 18
WARMUP:

5 Burpees

5 Cherry Pickers

20 SSH

Carltons / Front swings / Michael Phelps

Front Arm Stretch / Triceps Stretch

Runners stretch (knee up/ knee down)

15 Squat Jumps

Tie Fighters

5 Down / Up Dog

THE THANG:

3 Rounds:

10 Table Rows
20 Merkins
20 Squats

– Lunge around the Pavilon

3 Rounds:

10 burpees
20 Big Boy Sit-ups

– Lunge around the Pavilon

3 Rounds (w/cmu):

10 Thrusters
20 Lawn Mowers (10each)

– Lunge around the Pavilon

3 Rounds:

15 Carolina Dry Docks
30 Hello Dollies (Single Count)

– Lunge around the Pavilon

3 Rounds:

15 Curls
15 Presses

– Lunge around the Pavilon

MARY: Very brief plank hold

ANNOUNCEMENTS:

Convergence next weekend!
Food drive this week. Bring food to P3 or Venmo and I will buy at the store when we go.

COT:

Grateful for every positive circle of influence. Thanks be to God for all of the great people in my life. They rub off on me, and ultimately rub off on my kids. I pray that I make good use of this and help my kids to be the good people this world needs. Happy Birthday Jake, and Happy Birthday TRC/Crab legs!