F3 Knoxville

Tag: Rainbow (Curt Wright)

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.

The Electric Charger

AO: asylum-am
Q: Rainbow (Curt Wright)
PAX: Charmin (John Willis), Matlock (Bill Maddox), Double Wide, Scott McGuire (Cinco), Bunny, Rainbow (Curt Wright), Tricycle
FNGs: None
COUNT: 7
WARMUP:
20SSH on the 4 count
Baby arm circles front/reverse, OH claps, seal claps (all 4 count and 10 reps)
To the curb for butt kickers down and mosey back and super Mario’s down and mosey back
THE THANG:
Mosey to circus Maximus for 4 rounds of
20 reps of exercises at each of 4 cones on one side of circus Maximus. Run the other side back to start another round.
Exercises were: Merkins, Jump Squats, Gas Pumpers, Carolina DD

Mosey to parking lot for partner workout. Partner 1 down and back while parter 2 did abs. Switch out. Abs were done amrap and exercises were: LBC, Hello Dolly, Heel Touch, flutters

MARY: Charmin cashed us out with some ATM’s
ANNOUNCEMENTS:
COT:what we look for we will find. If we look for negativity we will find it. If we look for the positives we will find those too. Task was to be a hummingbird (in search of the goodness) instead of a vulture (in search of the decay)

What goes up must come down

AO: asylum-am
Q: Gibbler (Tim Basch)
PAX: Bunny, Cat Gut (Mike Davis), Cosmo 2, Double Wide, Dung Beetle (Scott Kimsey), Fabio (Joe Hamilton), Gibbler (Tim Basch), Hot Tub (John Muller), Matlock (Bill Maddox), Rainbow (Curt Wright), Sawdust, Scott McGuire (Cinco), Welch’s, WORM
FNGs: None
COUNT: 14
WARMUP: lunges-toy soldier-ssh- and gate opener
THE THANG: mosey to overlook. Escalators with 10 merkins 20 squats and 30 lbc on both sides of the oval with a burpee at the stairs. Round two was 5 HR merkins and 10 jump squats and 15 froggy crunches
MARY: captain Thor until 6:15
ANNOUNCEMENTS:
COT: