F3 Knoxville

Tag: Hot Tub (John Muller)

Ice Ice Baby

AO: asylum-am
Q: Gibbler (Tim Basch) , Cosmo 2, Hot Tub (John Muller)
PAX: Cosmo 2, Gibbler (Tim Basch), Hot Tub (John Muller)
FNGs: None
COUNT: 3
WARMUP: zero. @coolio would be proud
THE THANG: 8 mile run
MARY:
ANNOUNCEMENTS:
COT:Hot Tub tripped on a crack. Watch your feet

Birthday Burpees for Another Trip Around the Sun

AO: asylum-am
Q: Code Brown
PAX: Sawdust, Matlock (Bill Maddox), Charmin (John Willis), Cosmo 2, Hot Tub (John Muller), Bunny, Gibbler (Tim Basch), Woodpecker, Breaststroke (Will Duncan), Cat Gut (Mike Davis), Fabio (Joe Hamilton), Cinco (Scott McGuire), Potter
FNGs: 1 Potter
COUNT: 14
WARMUP: 52 SSH & various stretching and slow activation merkins, squats to decrease joint viscosity.

THE THANG:
Circuit timer with 25sec of each interval then 10 sec rest. 4 sets. Set to a medley of mostly 70’s and 80’s rock.
1. Merkins
2. LBC
3. Table Row
4. Box Jump Or stepup
5. Dips
6. Lunges
7. Mountain Climbers
8. American Hammer
9. Shoulder Taps
10. Plank (Hold Proper form)
Between sets run around AO then do 13 Burpees

COT: Most of us spend too much time on what is urgent and not enough time on what is important.
Steven Covey: To parents don’t spend all your time trying to make copies of yourself rather focusing on loving and doing what is important with your kids. Jesus speaking on anxiety…
Matthew 6:33-34[33] But seek first the kingdom of God and his righteousness, and all these things will be added to you.[34] “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.

No Break Tuesday

AO: asylum-am
Q: Rainbow
PAX: Gibbler (Tim Basch), Hot Tub (John Muller), Snitch (Cory Beilharz ), F3 Pluto ( Hugh Nystrom), Matlock (Bill Maddox), TRC/Crab legs, Rainbow
FNGs: None
COUNT: 7
WARMUP: 20 4ct SSH
10 Tempo Merkins, 10 4ct Plank Jacks, Baby Arm Circles Front and Back x10
Butt Kickers length of parking lot and jog back
High Knees length of parking lot and jog back
Super Mario’s length of parking lot and jog back
THE THANG:

With CMU
4 cones set up in parking lot
Cone 1-25 Curls then Rifle carry to cone 2

Cone 2-25 OH press then weighted lunge to cone 3

Cone 3-25 Weighted Squats then rifle carry to cone 4

Cone 4-25 Weighted Big Boys carry back to cone 1. Rinse and repeat 4 times

Lower parking lot. Do 20 4ct LBC then run lap, 25 4ct Flutter then run a lap, 25 4ct dollys and lap, 25. 4ct gas pumpers and lap

Then to tail of dragon for Route 66 Merkin style

MARY: 20 SSH
ANNOUNCEMENTS:
COT: Philippians 4:6-7 Prayer Challenge. Find time for prayer. Practice it.

OTB Mall Walker Ruck

AO: asylum-am
Q: Sawdust , Gibbler (Tim Basch)
PAX: Hot Tub (John Muller), Matlock (Bill Maddox), bluebird, Jack-Jack, Rugby
FNGs: None
COUNT: 5.2
THE THANG: 4 Mile Ruck with the dawgs.

COT: Met up with the regular AM crew at the AO for Cinco’s name-o-rama & BOM.

BDE Mile – IPC 2023 Week 2

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Hands, OnStar, Bunny, Waffle House (Brady Greene), Cat Gut (Mike Davis), Double Wide, Cinco (Scott McGuire), Hot Tub (John Muller)
FNGs: None
COUNT: 10
FORMAT:
– 45 Minute AMRAP
– 400-meter track with 100-meter increments clearly visible

THE THANG:
– 400-Meter Lap
– 5 BDE Burpees (Burpee, Iron Mike [Each Leg], Squat)
– 400-Meter Lap
– 5 BDE Merkins (Hand Release Merkin to Peter Parker)
– Repeat Until Time is Called

COT: Recited quote from Merchant in Venice. May we seek Mercy more than Justice.