F3 Knoxville

Tag: Matlock (Bill Maddox)

The Pearly Ladder

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AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Russell Crook/Crablegs, Tropicana, Hands, Grandslam, Sawdust, Farley
FNGs: None
COUNT: 7
WARMUP:

5 EAASSYY Burpees
Lap around the parking lot
Hands Agility Drill
Cherry Pickers
Runners Stretch routine
Downward/Upward Dog
Shoulder Lubricator (Arm Circles, Front Swings, MPs, Carltons, and Rattle Drums)

THE THANG:

3 rounds
5 up downs
10 oblique mountain climbers
15 Merkins

2 rounds
5 up downs
10 oblique mountain climbers
15 Merkins
20 Air Squats

2 rounds
5 up downs
10 oblique mountain climbers
15 Merkins
20 Air Squats
15 Table Rows

2 rounds
5 up downs
10 oblique mountain climbers
15 Merkins
20 Air Squats
15 Table Rows
20 Hello Dollies

MARY:

Cool Down Stretches

ANNOUNCEMENTS:

Smokies game on July 10th! I will send out a separate post with instructions to HC for anyone that wants to join.

COT:

Shared message from A.D. Baxter (Chaplin from my Mom’s Hospice service) He has sent a message once a week to me and my family for over 2 years. Challenge to be more like A.D. for the folks in our lives. Check in on them long after their hardships have passed.

Another Post-Father’s Day Ruck

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AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Tropicana, bluebird, Gibbler, Rugby 🦮
FNGs: None
COUNT: 5
WARMUP: Watch P3 plant the :shovelflag: & hitch up Rugby.

THE THANG: Ruck for 4.6 miles

MARY: N/A

ANNOUNCEMENTS: N/A

COT: Caught Waffle House (Brady Greene)’s BOM

3 Amigos Respect

AO: asylum-am
Q: Tropicana , Matlock (Bill Maddox), Pac-man
PAX: Matlock (Bill Maddox), Tropicana, Pac-man
FNGs: None
COUNT: 3
WARMUP: SSH stretching little jog around the AO. Mericans, Bbq squats.

THE THANG: each amigo took charge for 15 min

Trop
Travel the dragon with some pyramids. 5 -> 1 -> 5. Pole to pole jog. Mericans, squats, bigbois lunges.

Next up PacMan
more pole to pole Mario. (Uphill Mario is no joke) mericans, lbc, Peter Parker’s. EnjoyBSIA with SSH followed by a running the ring in front of the Asylum.

Next up Matlock
Head down the old stairs. One runner up the stairs and around bask to the bottom. Other 5 mericans, 10 lbc, 15 squats for a couple rounds each. Still enjoying the BSIA. Head back to the AO with a sprint in the middle.

MARY: None

ANNOUNCEMENTS:
Book club Friday

COT:
Find one small disciple to start the day. Change your life.

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”

Charlie’s Angels Strike Again

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Tropicana
FNGs: None
COUNT: 3
WARMUP:
– Motivators
– Stretching
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Tie-Fighters
– Burpees (because Matlock (Bill Maddox) yawned)

THE THANG:
– Phase I:
– Lt. Dans at the base of Baby Everest
– Run up Baby Everest
– Manmaker at the Summit of Baby Everest
– Phase II:
– Flutter Kicks at the Road to the Overlook
– Gas Pumpers to get up the Road
– Phase III – A Round of 25s at the Overlook:
– Imperial Squat Walkers at the Great Seal
– Tow Merkins at the Steps of the Asylum
– Run the Ring between Stations
– Phase IV:
– Took A Ride on a Carousel with Hello Dollys
– Followed by cycling around about with Freddie Mercurys
– Phase V – A Round of 25s at Muscle Beach:
– Crunchy Frogs at the Wall
– Step Ups at the Li’l Pav-Lov
– Phase VI:
– Ran to the top of the Ant Hill
– Dips at the Benches
– Matlock (Bill Maddox) Declined the Merkins, but Tropicana and Sawdust accepted the challenge
– All because we were Big Boys to be Kings of the Ant Hill
– Phase VII:
– Stopped at the Circus Maximus to open packages with Boxcutters
– Phase VIII:
– Had to decide who needed to be off the Cloud with some Table Rows

MARY:
– She can always be an X-Factor
– But to balance the Force from the Warm-O-Rama we flew our X-Wings

ANNOUNCEMENTS: N/A

COT:
– Dress for Success (Colossians 3:12-17)
– To dress for success, our attitudes & actions must match our identity. Seven things we are to put on are:
1. Tender Mercies
2. Kindness
3. Humility
4. Meekness
5. Long Suffering
6. Forgiveness
7. Love