F3 Knoxville

Tag: Matlock (Bill Maddox)

The Snooze Alarm Impromptu Q

AO: asylum-am
Q: Bunny
PAX: P3 (Jordan Simmons), Dodgeball, Waffle House (Brady Greene), Rainbow, Fabio (Joe Hamilton), WORM, Double Wide, Thigh Master (F3 Muletown), Cat Gut (Mike Davis), Dung Beetle (Scott Kimsey), Hands, TRC/Crab legs, Matlock (Bill Maddox), Cinco (Scott McGuire), Pac-man, Love’s, Sawdust, Holes
FNGs: 1 Holes
COUNT: 19
WARMUP: SSH, Tie-Fighters & Rockettes in a Line

THE THANG: Did an escalator with burpees(a few bro-pees), squats, mericans and pickle pounders as we traveled our way around cardiac to Everest.

MARY: Stretching

ANNOUNCEMENTS:
– IPC Week 4 will be on Ruggles Field.
– Conspicuously absent from his Q was @Woodpecker who hit the snooze button.

COT: Attitude

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

World Series of Dice Part 2

AO: the-equalizer
Q: Bookman (Oscar Hemmelgarn)
PAX: Blindside (Davis Bodie), Ribbed (Joshua Sagraves), Snowbird (Nick Wilson), TRC/Crab legs, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Ice Cold, Bookman (Oscar Hemmelgarn)
FNGs: None
COUNT: 8
WARMUP: Unprepared thanks to poor planning on the Q. SSHs and Cherry Pickers
THE THANG: 6 station in a star setup.
Start in the middle, roll dice, do the # on the roll of burpees, the outside stations have legs, core, merkins, sandbags, and CMU exercises. Start at the bottom of the list, roll dice, double that number, and do the exercise
MARY: None
ANNOUNCEMENTS: flag handoff at shamrock on the 29th. Forg3
COT: Don’t judge, pray instead, show compassion. The basics.