F3 Knoxville

Tag: Matlock (Bill Maddox)

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.

Flag handoff at The Equalizer- Didn’t get 3 miles

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: School Zone (Michael Shope), La-Z-Boy (Zac Smith), Aladdin (Mansour Hasan), Bookman (Oscar Hemmelgarn), Choir Boy (Kenny Saffles), Madoff (Daniel Hereford), mouthwash (Mike), Snowbird (Nick Wilson), Ice Cold, Stripped (Carter Cross), Swimmies (Nathan Chesney), Utah (David Angel), Blindside (Davis Bodie), Matlock (Bill Maddox), Brick (Chris Tittle), Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 16
WARMUP:
1 Burpee
20 SSH
4 Cherry pickers
2 Burpees
THE THANG:
Mosey to the entrance and partner up
four stations each with 3 Exercises that one partner will do the first item while the other partner runs up to the next station and back and they switch places. After completing all the items they move on to the next station together and repeat running up to the next station.

Station one:
BBS
Iron Mikes
Gas pumpers

Station two:
Burpees
Bear Crawls
Welsh Dragons

Station three:
Caption Thor
Hand Release-Merkins
Shoulder Taps

Station four:
SSH
Squats
Lunges

fellowship mosey back to the AO

MARY:
45ish Hello Dolly’s
ANNOUNCEMENTS:
Flag hand off at the Asylume AM Monday
COT:

No Gloves

AO: asylum-am
Q: Hands (Robb McKeown)
PAX: Snitch (Cory Beilharz ), Matlock (Bill Maddox), Pac-man, Sawdust, TRC/Crab legs, Waxjob (Josh Brady)
FNGs: None
COUNT: 7
WARMUP: 20 SSH, 20 Moguls, 20 Heisman, 10 Single foot cross hops, Tie Fighters (pew pew!), 10 Merkins
THE THANG: Bernie up baby Everest, Big step ups on the wall, 2 sets of lunge, broad jump, single door hop from each light pole along the trail, one set of frog hops for good measure, up Everest, 11’s with dips and crunchy frogs at the Admin building, calf raises, over to the overlook for some Lt. Dan’s. Split into two groups, Group 1 did 15 BBS while group 2 did box jumps, switch out and repeat with 15 4 ct flutter kicks/single leg RDL, 15 Box cutters, other leg RDL, 15 4 ct Freddie Mercury/Incline Merkins. Lunge, side lunge L, side lunge R down the path. Mosey back to the AO.
MARY: Reverse Pickle Pounders until 6:15
ANNOUNCEMENTS: Passing the flag to @Sawdust Labor Day at 5:30
COT:He is God, I am not and I am thankful for whatever he provides.

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.