F3 Knoxville

Tag: Hot Tub (John Muller)

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.

Ruckin’ With A Legend

AO: asylum-am
Q: Sawdust , bluebird
PAX: Matlock (Bill Maddox), Tropicana, Gibbler, Hot Tub (John Muller), Coolio (Greg Fox), Pac-man, Hands, Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 11
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4 Miles

MARY: N/A

ANNOUNCEMENTS: (He) Haw Ridge coming up.

COT: A wise man doesn’t think of answers, but what questions to ask. – James Clear, per @F3_Pluto

Burpees for 1 Minute

AO: asylum-am
Q: Rainbow
PAX: Cinco (Scott McGuire), Cat Gut (Mike Davis), Fabio (Joe Hamilton), Gibbler, Hot Tub (John Muller), Double Wide, Love’s, Waffle House (Brady Greene), Matlock (Bill Maddox), Rainbow, Pizza Pizza, Clipper, breaststroke
FNGs: None
COUNT: 13
WARMUP: 20 SSH, Windmills, Imperial Walkers, Tie Fighters, Tempo Merkins, 2 laps around the pavilion

THE THANG: completely random timer that surprised the Q as much as the PAX. Luckily there was no complaining and everyone wanted more burpees.

MARY:

ANNOUNCEMENTS:

COT: We are all influencing someone. Be aware of that. You never know how tough could impact someone’s life.

Trotline VQ

AO: asylum-am
Q: Trotline (Britton Carver)
PAX: Wham-o (Charlie Greene), My Precious (Hunter Dance), F3 Pluto ( Hugh Nystrom), p-nut, Hands, Cap’n Crunch (Ted Ancelet), Double Wide, Cat Gut (Mike Davis), Pac-man, Hot Tub (John Muller), Detention, Cosmo 2, Waffle House (Brady Greene), Bunny, Tropicana, Rainbow, Matlock (Bill Maddox), P3, Sawdust, Crank bait, Newton
FNGs: None
COUNT: 22
WARMUP:

Side stratal hops
Tie Fighters
Cherry Pickers
11’s
THE THANG:

With a Battle Buddy
9 rounds
1.Curls
2.Big boy sit-ups
3.lieutenant dans
4.overhead press
5.weighted FLK
6.weighted squats
7.merkins
8.hello dollys
9.Happy burpees

One partner was doing the exercise while the other was running a lap around the parking lots next to the cloud.
MARY:
Trip to the ATM with Waffle House

ANNOUNCEMENTS:
Appreciate everyone coming out for my VQ!

COT:
Proverbs 3:5-6
Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.