F3 Knoxville

Tag: Sawdust

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.

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.

The Scotty Too Hotty

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Cat Gut (Mike Davis), Bunny, Cinco (Scott McGuire), Double Wide, Grandslam, Hands, Love’s, P3, Sawdust, Fabio (Joe Hamilton), Gibbler, TRC/Crab legs, Woodpecker
FNGs: None
COUNT: 17
WARMUP:

SSH
Stretching

THE THANG:

Indian run to Everest (Football Shuffle Pass)*
Up & Down Everest
*5 Burpees for fumbles

Indian run to workout area:

Push Ups x 25
Pull-ups x 10
Big Boy Sit Ups x 20
Jump Squats x 20
Repeat 4 Times

Suicides x 2

MARY:

Canoe w/ Catgut
Stretching

ANNOUNCEMENTS:

COT:

Gary Chapman

1. Consciously acknowledged his korthatyouare angry.
2. Restrain your immediate response.
3. Locate the focus of your anger.
4. Analyze your options.
5. Take constructive action.

“The discretion of a man deferreth his anger; And it is his glory to pass over a transgression.”
‭‭Proverbs‬ ‭19‬:‭11‬ ‭KJV‬‬
bible.com/bible/1/pro.19.11.KJV

Ruck ‘til You Drop

AO: asylum-am
Q: Sawdust , Gibbler, Fabio (Joe Hamilton), bluebird
PAX: Sawdust, Gibbler, bluebird, Fabio (Joe Hamilton), John, Jack-Jack 🐕
FNGs: None
COUNT: 5
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.4 Miles

MARY: N/A

ANNOUNCEMENTS: N/A

COT: Don’t get mad, be glad :slightly_smiling_face: Cinco (Scott McGuire)

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.