F3 Knoxville

Tag: Hot Tub (John Muller)

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.

Keep on running

AO: asylum-am
Q: Cosmo 2 , Hot Tub (John Muller)
PAX: Cosmo 2, Hot Tub (John Muller)
FNGs: None
COUNT: 2
WARMUP: none. We are old.

THE THANG: 5 miles.

MARY: little bit with Hands

ANNOUNCEMENTS:

COT: refer to the legend Hands

Little struggle bus run

AO: asylum-am
Q: Cosmo 2 , Hot Tub (John Muller)
PAX: Cosmo 2, Hot Tub (John Muller)
FNGs: None
COUNT: 2
WARMUP: none

THE THANG: 5 miles with tires around stomach area. Probably an extra 15

MARY: whatever Sawdust called it

ANNOUNCEMENTS:

COT:

Barkleys are Back

AO: asylum-am
Q: Charmin (John Willis)
PAX: Cinco (Scott McGuire), Jackson Palumbo, Dung Beetle, Matlock (Bill Maddox), Rainbow, Double Wide, Hands, Cosmo 2, Hot Tub (John Muller), Gibbler, Cat Gut (Mike Davis), Clipper (Ben McCurry), Pac-man, F3 Pluto ( Hugh Nystrom), Love’s, Waffle House (Brady Greene), P3, Charmin (John Willis)
FNGs: None
COUNT: 18
WARMUP: SSHs, Abe Vigodas, Tempo Merkins and Imperial SQUAT Walkers

THE THANG: Mosey to the gate below the Overlook for a history lesson: Many years ago, a young man had a dream of creating a brutally efficient circuit of running and reps. He called it the Barkley. That man was Zygote. He later learned that there was a slightly less famous race of the same name just to the north. Not as fun. Total coincidence.

Partner up and lap the Asylum hill, checking in at 4 stations for different reps at each lap.

3 laps, 4 stations:

1. Squats; Smurf Jacks; Iron Mikes;
2. LBCs; :flag-us: :hammer:; Hello Dollies;
3. Merkins; :diamonds: Merkins; CDD;
4. Burpees; Man Makers; Get Ups

Sweep and Mosey to the AO with one last sprint up Baby Everest and 5 burpees at the top

MARY: She was missed.

ANNOUNCEMENTS: Somebody sign up with P3 for Escape From Haw!

COT: God has given us all gifts and tools to make an impact, but none of us have all the gifts and tools. God has put others in our path to cover our blind spots. Look to those closest to you for help.