F3 Knoxville

Tag: Hot Tub (John Muller)

D Day

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Gibbler, Matlock (Bill Maddox), P3, Rainbow, Waffle House (Brady Greene), Bunny, Cat Gut (Mike Davis), Farley, Hot Tub (John Muller)
FNGs: None
COUNT: 9
WARMUP: SSH, Baby arm circles in lunge, cherry pickers, tempo squats

THE THANG: backwards up baby Everest and 5 up/downs on top; 7’s on skunk hill; backwards up cardiac with rock- alternate curls and squat thrusters at each light pole – sit-ups at top. Return rock and then backwards up cardiac again. Triceps on top. Mosey to top of baby Everest. Route 66 with sit-ups every other pole up to 11. Mosey to Everest. Run to top and mosey to Asylum stairs. Bear crawl/ lunge to bottom. Mosey back to AO.

MARY:

ANNOUNCEMENTS:

COT: Psalms 46:10 “Be still and know that I am God”

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.

Running and more running

AO: asylum-am
Q: Farley
PAX: P3, Cinco (Scott McGuire), Gibbler, Hot Tub (John Muller), Cosmo 2, F3 Pluto ( Hugh Nystrom), Sawdust, Tropicana, Farley, Hands, Sharmin; Tackamo;Bonnie;
FNGs: None
COUNT: 13
WARMUP: stretches; light jog

THE THANG:
5 rounds at toilet bowl of 20/20 Merkins/Carolina Dry Docks then jog half way around and complete 20/20 dips and step ups. Finish with 40 crunches
MARY:
1 minute stretch
ANNOUNCEMENTS:
Sign up for a Q next week!!
COT:
Isaiah 61 :11

Spiritual renewal and transformation, just as plants emerge and flourish in spring, so too can individuals and communities experience a resurgence of righteousness and praise under God‘s guidance

Be Where your feet are…

AO: asylum-am
Q: Gibbler
PAX: P3, Matlock (Bill Maddox), TRC/Crab legs, Hot Tub (John Muller), Bunny, Love’s, Waffle House (Brady Greene), Cat Gut (Mike Davis), Cinco (Scott McGuire), Double Wide, Gibbler, Pac-man, @Newton, @Archie
FNGs: None
COUNT: 14
WARMUP: Rocky Balboa on the curb with super Mario and runs and karaoke in between

THE THANG: mosey to overlook for 25’s with merkins and froggy squats. We worked in toe merkins and crunch frogs too.

3 rounds with a 5 burpee buy in for each round of chain merkins and Bulgarian squats

Cosmo 2 was a no show. No Q fails today and instructions were clear. Houston, we found the problem.

MARY: lots of time on the cloud for stretching and abs

ANNOUNCEMENTS:

COT: be where your feet are

Lobotomites/Slappysdoom Escape From Haw Ridge Victory

AO: asylum-am
Q: P3 , Lilydipper, Blindside
PAX: Tropicana, Gibbler, Sawdust, Ashton (Tommy Michaelides), Hot Tub (John Muller), Farley
FNGs: None
COUNT: … a lot
WARMUP:

P3 = 20 Burpees

Rest of the pax = Beer/mumblechatter

THE THANG:

6.6 mile Ruck to acquire a throne piece, map piece, and 2 clues. No confirmed Wolfdeer sightings but they were out there, no doubt. Tropicana was a master navigator and Sawdust was the master photographer of our throne piece/map/clues. Lady Luck was on our side as we acquired the second lightest throne piece and returned to base camp just as the rest of the PAX had finished our 1500 burpee requirement.

MARY: Beer and Pistachios

ANNOUNCEMENTS: VOLS WIN BABY!!!

COT: Great message but was too far away to hear the F3 name of the HIM leading it.