F3 Knoxville

Tag: Matlock (Bill Maddox)

BROGA

AO: the-equalizer
Q: Cheney
PAX: Madoff, Bookman, Ribbed, Swimmies (Nathan Chesney), Snowbird, Smithers, Cheney, Tropicana, Matlock (Bill Maddox), TRC/Crab legs, Stripped
FNGs: None
COUNT: 11
WARMUP: SSH, cherry pickers, random stretches

THE THANG:
Follow the Q, switch exercises every few minutes and Lap after 2 exercises.
Exercises:
– Downward Dog Knee Tucks
– Downward Dog to Chaturanga to Upward Dog (or slow dive bombers if you want to get technical)
– Boat pose with CMU Twists
– Side plank with arm raise
– Squat with CMU Curl
– Lunge with CMU tricep extensions
– Bonus burpees to mourn a CMU

MARY: stretching

ANNOUNCEMENTS: F2 at Corner 16 today

COT:
“What is the key to living such a happy life? You don’t need to follow a blueprint, you just need to live and be happy.”

There is an ultimate plan for everyone out there, but not a single blueprint (or path) that must be followed. Your path is impacted by choices you make, choices others make and by things outside of anyone’s control. So the key to enjoying today is not to put yourself down about yesterday or tomorrow.

Farmer’s delight + broga

AO: asylum-am
Q: Hands
PAX: Hands, Matlock (Bill Maddox), P3, Sawdust, Snitch (Cory Beilharz ), TRC/Crab legs
FNGs: None
COUNT: 6
WARMUP:SSH, TN rocking chair, froggie squats, tie fighters, shoulder blaster, X wings.

THE THANG: Rotate through CMU exercises while one pax farmer carries around the Pav-a-lon. Did 4 total rounds, changed the exercises after round 2.

MARY: BROGA! ( Matlock (Bill Maddox) planted that seed earlier).

ANNOUNCEMENTS: Iron Pax this Friday.

COT: If things aren’t working out like you planned, take heart! You’re in good company (ie the apostles). Keep moving forward one step at a time in faith and you will end up where you are supposed to be.

Ruck Some More

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

THE THANG: Ruck for 4.6 Miles

MARY: N/A

ANNOUNCEMENTS: Iron Pax Challenge Week 1 this Friday

COT: TRC/Crab legs asked us what we are spending our time on and if it’s not what we should, what are we going to do to change it.

100!

AO: asylum-am
Q: Hands
PAX: Rainbow, Love’s, Waffle House (Brady Greene), Russell Crook/Crablegs, Cosmo 2, Tropicana, Cinco (Scott McGuire), Matlock (Bill Maddox), Hot Tub (John Muller), Hands, P3, Woodpecker, Bunny, Double Wide, Pac-man, Fardeen Rastagar, Newton, Techmo
FNGs: None
COUNT: 18
WARMUP: motivators, stretching, ran back and forth across the parking lot in various and silly ways. Route 66 with CDD’s.

THE THANG: Mosey over to the bottom cardiac. Ladder of 5 different moves, running up cardiac to the birth canal after each rung of the ladder so that at the end, 100 reps of each exercise were done:
1. Kick backs x 20
2. Merkins x 25
3. Curls x 33 (+1 on one round)
4. Step back lunges x 50
5. LBC’s x 100

MARY: 7’s at the Pav-a-lon with table rows and step ups.
Circle up for some in & outs and dying cockroaches.

ANNOUNCEMENTS: Iron Pax Week 0 this Friday- P3 on Q.

COT: Can you love the unseen God if you do not love the neighbor you see?

Ruck ‘til You Drop

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

THE THANG: Ruck for 4.4 Miles

MARY: Circled the lot to kill time

ANNOUNCEMENTS: N/A

COT: Bunny said not to procrastinate & that’s why he grabbed the Q at the last minute. Thanks for leading the PAX Bunny