F3 Knoxville

Tag: Rainbow

You Only Get Wet Once

AO: asylum-am
Q: Sawdust , P3
PAX: P3, Breaststroke (Will Duncan), Cinco (Scott McGuire), Double Wide, Love’s, Cat Gut (Mike Davis), Hands, Cosmo 2, Bunny, Fabio (Joe Hamilton), Tropicana, Gibbler, Rainbow, Backflow (Wesley Hunt), Hot Tub (John Muller), Matlock (Bill Maddox), Shotgun, Tecmo
FNGs: None
COUNT: 19
WARMUP:
– SSH
– Tempo Merkins
– Stretching
– Cherry Pickers
– Windmills
– Rockettes (Bunny Style)
– Tie-FIghters
– X-Wings
– Burpees (until the PAX confirmed they were warm)

THE THANG:
– Phase I: Get to the Top
– Peter Parkers at the Base of Baby Everest
– Run to the Summit of Baby Everest
– Manmaker at the Summit of Baby Everest
– Phase II: Stop, Drop & Mosey
– Travel from the Base of Baby Everest to the new Roundabout
– Stops for Big Boy Sit Ups & Merkins
– Phase III: Roundabout Abs
– Pickle Pounders
– Flutter Kicks
– Hello Dollys
– Box Cutters
– Gas Pumpers
– V-Ups
– Sawdust handed the Q off to P3
– Phase IV: Pickled Elevens
– Mosey over to the Pickle Ball Courts for Elevens
– Started with 10 ‘Easy’ Burpees to 1 Iron Mike and went the the 6 was done.
– Phase V: Stairway to Awesome Calf Muscles
– Toe Merkins – Straight Ahead
– Toe Merkins – Pointing Toes Inside
– Toe Merkins – Pointing Toes Outside
– Phase VI: Parking to Crunch on Some Derkins
– Mosey a 1/3 of the way back to the AO
– Three (3) Rounds of Derkins & Crunches

MARY: Final Stretching

ANNOUNCEMENTS:
– 2nd F Lunch scheduled for 11/8. Location & Time TBD)
– 9th Anniversary Convergence scheduled for 11/16 at the asylum-daybreak

COT:
– Sawdust handed the :shovelflag: officially off to P3 & P3 shared a little bit of his journey from FNG to AOQ, with a little help from Pac-man.

Prime Day

AO: asylum-am
Q: Code Brown
PAX: Bunny, Waffle House (Brady Greene), Charmin (John Willis), Tropicana, Double Wide, Rainbow, Matlock (Bill Maddox), Sawdust, Code Brown, Cat Gut (Mike Davis), Loves, Cinco, Newton, Pac-Man, Backflow
FNGs: None
COUNT: 15
WARMUP:53 SSH

THE THANG:woking down thru all the prime numbers in reps of exercises
47 Ricky balboas
43 merkins
41 squats
37 BBS
31 step ups
29 dips
23 press
19 curls
17 tie fighter bombers
13 up and overs.
11 rows/bbs
7 incline markings/butt touchers
5 burpees
3 man makers
2 laps

MARY: 16 hello dollys. LBC, box cutters and bbs.

ANNOUNCEMENTS:

COT: quotes from Sam Gangee.

That there’s some good in this world, Mr. Frodo… and it’s worth fighting for.
Samwise Gamgee

Romans 12:12

[12] Rejoice in hope, be patient in tribulation, be constant in prayer.

Thunder Islands

AO: asylum-am
Q: Hands
PAX: P3, Love’s, Rainbow, TRC/Crab legs, Grandslam, Double Wide, Waffle House (Brady Greene), Bunny, Newton,Backflow
FNGs: None
COUNT: 13
WARMUP: THUNDERSTRUCK!!!, cherry pickers, tie fighters

THE THANG: Choose a rock and relocate it to Circus Maximus. Rifle carry to first island, 10 Merkins, run back to start, run back to rock, rifle carry to next island. 10 Merkins, 20 jump squats, broad jump back one island, run back to start, then back to rock, rifle carry to next island. Surprisingly less confusing in actuality than it reads.
Exercises were:
10 Merkins
20 jump squats
20 BBS
20 CDD
20 2 count Iron Mikes
20 Supermans
20 Dips
20 Lt. Dan’s
We mixed in some Super Mario, right foot hop, and left foot hop as MOTs after the even-numbered islands.

MARY: About a minute of Gas Pumpers

ANNOUNCEMENTS: They were really good and important, too bad the ruckers weren’t there for them.

COT: Tell yourself “no” today. Deny yourself something. It’ll be OK, I promise.

NewTon of laps

AO: asylum-am
Q: Double Wide
PAX: Rainbow, Charmin (John Willis), Hot Tub (John Muller), Cat Gut (Mike Davis), Hands, Russell Crook/Crablegs, Matlock (Bill Maddox), Waffle House (Brady Greene), Cinco (Scott McGuire), Love’s, Cosmo 2, Newton, Backflow
FNGs: None
COUNT: 15
WARMUP: 16 year old men don’t need no stinking warmup. Get your old butts up to the Overlook

THE THANG: Dora AMRAP
Battle Buddy 1 runs a lap
Battle Buddy 2 does endless set of different exercises
Repeat ad nauseum

MARY: she got stuck in the endless loop

ANNOUNCEMENTS: those of you on fall break vacas can Eat It.

COT: my dad said some stuff.

IPC 2024 – Week 3: Brenton Sandwich

AO: asylum-am
Q: Sawdust
PAX: P3, Double Wide, Cinco (Scott McGuire), Bunny, Rainbow, Grandslam, Farley, Pac-man, Flintstone (Carter Rivera), Backflow, Tecmo
FNGs: None
COUNT: 12
WARMUP: Stretching & a 400m run to show the path.

THE THANG:
Bottom Slice of Bread
Brenton WOD – (3 rounds)
– 30-yard bear crawl to the cone
– 30-yard standing broad jump back
– Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
The Meat – 3 Rounds – Descending Rep Structure – 21/15/9
Exercises
– Burpee Block Jump Over. (lay block flat side down)
– Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep.
– Perform burpee on the other side, and jump over the block laterally.
– Reminder – Each time you jump over the block = 1 rep
– Thrusters
– Iron Mikes
– Right leg-left leg = 1 rep (the hard way)
– Hand Release Merkins
– Big Boi Sit-ups
– 400m run
Format
– 21-15-9 Style
– Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.
Top Slice of Bread
Brenton WOD – 3 rounds
– 30-yard bear crawl to the cone
– 30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps

MARY: N/A

ANNOUNCEMENTS: IPC 2024 – Week 4 is Friday

COT: Quote from Tim Tebow that is great for guiding young minds – “We can control a few things: our attitude, our effort, our focus, and how we go about treating [others].”