F3 Knoxville

Tag: Sawdust

CMUicides

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AO: asylum-am
Q: Hands
PAX: Hands, Sawdust, TRC/Crab legs, Matlock (Bill Maddox), Snitch (Cory Beilharz ), Tropicana, P3
FNGs: None
COUNT: 7
WARMUP: SSH, froggy squats, high knees, butt kickers, Tie fighters, X-wings (2 reps), tempo Merkins, plank work

THE THANG: Carried our coupons over to the dragon’s tail. Did suicides using 5 stops at light poles going up the trail.
Round 1 – 10 goblet squats at the base, 10 jump squats at the light poles.
Round 2 – 10 curl/press; 10 Merkins
Round 3 – 10 swings; 10 Big Bois
Round 4 – 5 CMU man makers; 5 Lt. Dan’s

MARY: About 45 seconds of some balance work.

ANNOUNCEMENTS: Winter solstice hike probably Saturday December 21. Location TBA. Stay tuned.

COT: Stars come out in darkness and give other light and show the way. Be thankful for darkness and the opportunity to be someone’s star.

[the-pulpit] Burpeefest

AO: the-pulpit
Q: Betty
PAX: Smoked Pickle, Sawdust, Betty, Ike, Trojan, Chuck
FNGs: None
COUNT: 6
WARMUP:
Squats, BAF, BAB, Cherry Pickers, SSH

THE THANG:
Ran to the Church Main entrance
11’s ish
10 tactical getups
1 squat
8 tactical getups
3 squars

Mosey to stop sign at base of hill
River rock should kder raises and holds

Mosey to turf
40 yards
Burpees sled pushes down and back x2
Burpees tire flips

Mosey to upper school covering
Utter kicks and wall sits

Mosey back to flag

MARY:
No time

ANNOUNCEMENTS:

COT:
Thank you yo all the veterans

The Little Things

AO: asylum-am
Q: Charmin (John Willis)
PAX: Backflow (Wesley Hunt), Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Code Brown, Cosmo 2, Farley, Gibbler, Love’s, Matlock (Bill Maddox), P3, Pac-man, Patty Melt (Parker Greene), Sawdust, Waffle House (Brady Greene), Kentucky, Breaststroke (Will Duncan), Tecmo, Shotgun, Newton, White Belt
FNGs: None
COUNT: 22
WARMUP: SSH, Abe Vagodas, Tempo Merkins, lap @ the AO, ISWs

THE THANG:
Mosey to Circus Maximus for 25s with partner running (Merkins and BBS)

Mosey to loop at the dock for bump drill with stations of squats, merkins and BBS

Mosey to Cardiac with 25s of Carolina Dry Docks and Iron Mikes, at each stop, with a Bernie up the to the first curve.

Mosey back to the AO

MARY: no time.

ANNOUNCEMENTS: 2nd F lunch at Dead End BBQ

COT: take time to notice the beauty in the mundane. Say hi to a stranger. Wave to someone. Slow down and pay attention to the world around you. As Kurt Vonnegut says, we’re dancing animals.

Ruck Until You Drop

AO: asylum-am
Q: Sawdust , Fabio (Joe Hamilton), bluebird, Tropicana, Matlock (Bill Maddox), Farley
PAX: Sawdust, Tropicana, Matlock (Bill Maddox), Fabio (Joe Hamilton), Farley, bluebird, Jack-Jack 🐕, Rugby 🐕, Betty 🐕
FNGs: None
COUNT: 6
WARMUP: Wagon Wheel for bluebird

THE THANG: Ruck for 4.78 Miles

MARY: No Time

ANNOUNCEMENTS: Lunch 11/8

COT: Caught Double Wide’s Birthday Q BOM

what is 8 times 7?

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: P3, Tropicana, Sawdust, Hands, Charmin (John Willis), Cinco (Scott McGuire), TheWalrus, Grandslam, Waffle House (Brady Greene), Patty Melt (Parker Greene), Cat Gut (Mike Davis), Tecmo Mabell
FNGs: None
COUNT: 14
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: