F3 Knoxville

Tag: Matlock (Bill Maddox)

Ruckus in The Park 🐕🐕🐕

AO: asylum-am
Q: Sawdust , Matlock (Bill Maddox), Charmin (John Willis), bluebird, Coolio (Greg Fox), Fabio (Joe Hamilton)
PAX: Matlock (Bill Maddox), Charmin (John Willis), Sawdust, Fabio (Joe Hamilton), Coolio (Greg Fox), bluebird, Jack-Jack 🐕, Rugby 🐕, Cash 🐕
FNGs: None
COUNT: 6
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.0 miles and avoid some barking.

MARY: No time as bluebird had to scoot

ANNOUNCEMENTS: None Mention, but Hardship Hill is coming soon.

COT: We were present for Cosmo 2’s BOM. We defer to him for detailing the COT in his Backblast.

Dragon Tails

AO: asylum-am
Q: Gibbler
PAX: Bunny, Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, F3 Pluto ( Hugh Nystrom), Gibbler, Matlock (Bill Maddox), P3, Pac-man, Russell Crook/Crablegs, Rainbow, TRC/Crab legs, @loves, @tecmo, @white belt, @steak knives
FNGs: None
COUNT: 17
WARMUP: some shoulders and some stretching and some other stuff

THE THANG:
3 rounds of the below followed by a run after each round
5 burpees
10 imperial walkers
15 merkins
20 squats
25 4x flutter kicks
30 SSH
35 LBC
40 toe merkins

Finish with DORA of CDD, hello dolly and squats

MARY: no time

ANNOUNCEMENTS:hardship hill

COT: psalm 100 – be positive

Another CMUesday in the books

AO: asylum-am
Q: Waxjob
PAX: Rainbow, Charmin (John Willis), P3, Sawdust, Tropicana, Matlock (Bill Maddox), Cosmo 2, Grandslam, Waxjob, Tecmo, Steak Knives
FNGs: None
COUNT: 11
A lovely break in this week’s rain left us a mostly dry AO. Welcome to downrange PAX Steak Knives from F3 Cape Fear!
WARMUP:
15x SSH IC
5x KNOXVILLE Cherry Pickers IC
10x Tempo Merkins
15x Mountain Climbers IC
10x Travoltas each side IC
15x TN Rocking Chairs IC
10x LBAC each way
10x Overhead Claps
Nobody’s warmed up yet.
5x Burpees OYO
Still nobody warmed up
5x Burpees OYO
Still not warm
5x Burpees OYO
Now everyone’s warmed up!

THE THANG:
Extremely short mosey to the base of Baby Everest, where we find a list of 6 exercises:

Up/Over Merkins
CMU BBS
Thrusters
Curls (long way)
Twinkletoes
Lawn Mowers

All exercises 20 reps. Format is to do one exercise, followed by one trip up Baby Everest. Then 2 exercises and 2 trips. Then 3 exercises and 3 trips. Now, here comes the tricky part… 4 exercises, 3 trips. 5 exercises, 2 trips, 6 exercises and 1 final trip up Baby Everest.

Pax had the choice to start at the top or bottom of the list. Bottom was selected.

MARY:
30x Flutter Kicks IC
20x LBCs IC
30 Sec Plank

ANNOUNCEMENTS:
Hardship Hill coming up!
Thunderhead Hike hosted by F3 Smokies
See Newsletter for details

COT:
Much post-event discussion about the recent GTE-46 – SEND ME! revolved around the time spent under an 800lb log. Not one man in the entire group quit. Everyone’s DFQ was different. For me, the DFQ started before I signed up. I’d already made the decision that no matter what came along, I was going to finish. I think setting my mind and making that decision so far in advance was a mental preparation for the darkest hours and the toughest challenge. Quitting had already been eliminated as an option about a month before. There are many decisions like this that you may have time beforehand to make the decision so that in the heat of the moment, you’re able to stand tall and DFQ.

Admitting mistakes

AO: asylum-am
Q: TRC/Crab legs
PAX: F3 Pluto ( Hugh Nystrom), Matlock (Bill Maddox), P3, Pac-man, Snitch (Cory Beilharz )
FNGs: None
COUNT: 6
WARMUP: SSH, this / that, Abe’s, baby arm circles

THE THANG: Trifecta, pull ups, Everest, Overlook

MARY:

ANNOUNCEMENTS:

COT: Brothers, none of us are perfect. And, we will make mistakes. Give yourself grace, admit them, and sometimes, even apologize. It makes a world a difference.

Captain’s Log

AO: asylum-am
Q: Charmin (John Willis)
PAX: Gibbler, Matlock (Bill Maddox), Waffle House (Brady Greene), bluebird, Cat Gut (Mike Davis), Bunny, Charmin (John Willis), F3 Pluto ( Hugh Nystrom), Fabio (Joe Hamilton), Pac-man, Cinco (Scott McGuire), Sawdust, Code Brown, Button Fly, Tecmo
FNGs: None
COUNT: 15
WARMUP: SSH, Abe Vagoda, Tie Fighters, tempo Merkins, Imperial squat walkers, Rocky Balboas, Karaoke

THE THANG: Wall Walkers did whatever. Rest of us grabbed the Asylum Log, divided into 3 teams and moseyed to Circus Maximus.

Bump drill: one team is moving the log from top of CM to the bottom. Team at the top is doing AMRAP merkins and then switching to squats. Team at the bottom; AMRAP BBS, switching to CDD.

Move log back to AO and mosey the back way to the bottom of Cardiac. Bernie to the first curve, mosey to the second, all out to the top. 25 dips at the top.

Mosey back to AO

MARY: Howling Monkeys.

ANNOUNCEMENTS: None?

COT: take a little time to focus on one part of God’s creation. Give thanks with gratitude.