F3 Knoxville

Tag: Hot Tub (John Muller)

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.

Three Minutes at a Time

AO: asylum-am
Q: Rainbow
PAX: Dung Beetle (Scott Kimsey), Waffle House (Brady Greene), Gibbler (Tim Basch), Hot Tub (John Muller), Sawdust, Matlock (Bill Maddox), Hands, Cat Gut (Mike Davis), Bunny, Snitch (Cory Beilharz ), Cinco (Scott McGuire), Double Wide, Pac-man, Rainbow, Loves, White Belt
FNGs: None
COUNT: 16
WARMUP: 20 SSH, 10 Tie fighters each leg, 10 tempo merkins, 10 plank jacks, dead bugs, head to curb for Balboa’s on each end of the parking lot with a jog in between
THE THANG: 5 3 minute stations
Suicides
Rotating 10 Table Rows and 10 Dips
Burpee Box Jumps
Bernie’s Up Little Everest
Plank

Hope was to make it through 2X’s. We finished burpee box jumps on the second round. So…2 stations short of our goal
MARY:
ANNOUNCEMENTS:
COT: 8 Habits of a Great Leader
1. The habit of no snooze
2. The habit of pre deciding
3. The habit of doing the hard right
4. Habit of you first leadership
5. Touching the line
6. One more rep
7. Fueling the fire
8. The habit of showing back up

The Boys Are Back

AO: asylum-am
Q: Rainbow (Curt Wright)
PAX: Bunny, Rainbow (Curt Wright), Gibbler (Tim Basch), Hot Tub (John Muller), Cosmo 2, Matlock (Bill Maddox), TRC/Crab legs, Hands (Robb McKeown), Cat Gut (Mike Davis), Double Wide, Cinco (Scott McGuire), Fabio (Joe Hamilton), Woodpecker, Sawdust, White Belt
FNGs: None
COUNT: 15
WARMUP: start with 10 burpees OYO for those who didn’t help with park cleanup.
Then 20 SSH on 4ct, Imperial Walkers x12, Tie Fighters x12, Arm Circles/OH Claps/Seal Claps/This Guy x10 on 4ct
20 Rocky B’s on each side of parking lot

THE THANG:
Mosey to Cardiac 2x’s 10 hand release merkins at bottom, curve 1, curve 2, and top

Mosey to front of Asylum for 2 burpees at every other light pole.

Mosey to Overlook for 100 single count reps of ab exercise of your choice followed by lap around loop. Followed with 75 reps and run, 50 and run, then 25 and Run.
MARY:
Some Coach Wayne Dunn’s to finish us out
ANNOUNCEMENTS:
COT:

12 Minutes of prayer every day for 8 days can change your brain. Visible on a brain scan.