F3 Knoxville

Tag: TRC/Crab legs

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.

Blimps at the Asylum

AO: asylum-am
Q: Sawdust
PAX: Backflow (Wesley Hunt), Snitch (Cory Beilharz ), TRC/Crab legs, Hands, Tropicana, Matlock (Bill Maddox), Waffle House (Brady Greene), P3, Pac-man, Grandslam
FNGs: None
COUNT: 11
WARMUP:
– SSH
– Tempo Merkins
– Stretching
– Tie-Fighters
– X-Wings

THE THANG:
– Phase I: Battle Buddy Up Baby Everest
– Burpees & Bear Crawl Up
– Lt. Dans & Lunges Up
– Imperial Squat Walkers & Inch Worms Up
– Mosey to the Round About with Burpee & Sumo Squat Stops
– Phase II: Round About Ab Work
– Pickle Pounders
– Flutter Kicks
– Box Cutters
– Hello Dollys
– Gas Pumpers
– Phase III: To Merkins Up To The Overlook
– Straight Ahead
– Toes Out
– Toes In
– Phase IV: Extended Route 66
– Add A Merkin at the Q’s Direction

MARY: Dante’s Core

ANNOUNCEMENTS:
– Plan for a 2nd F Lunch on 11/8. Details to come later.
– :shovelflag: hand off planned for 11/1.

COT: “Being a Christian is Like Being a Pumpkin” (See reply for word)

Muscle Up

AO: asylum-am
Q: Gibbler
PAX: Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Gibbler, Hot Tub (John Muller), Kentucky, Matlock (Bill Maddox), Pac-man, P3, TRC/Crab legs, @passport, @tecmo, @baxkflow
FNGs: None
COUNT: 16
WARMUP: SSH and a deep squat for Coolio (Greg Fox)

THE THANG: mosey to muscle beach. Partner workout and rotate through all the equipment for a total body beatdown. Parter that runs to the end of the parking lot does a burpee

MARY: 100 flutter kicks

ANNOUNCEMENTS:

COT: habits of productive people

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.

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.