F3 Knoxville

Tag: TRC/Crab legs

3 rounds of 3 rounds

AO: asylum-am
Q: Gibbler
PAX: Matlock (Bill Maddox), Tropicana, P3, Bunny, Cat Gut (Mike Davis), Hands, Hot Tub (John Muller), Cinco (Scott McGuire), Double Wide, Gibbler, TRC/Crab legs, @Newton
FNGs: None
COUNT: 12
WARMUP: tie fighters and squat and merkins

THE THANG: mosey to oval for a variety of merkins, squats and abs with running to a fantastic destination for up downs and dealers choice at muscle beach and finish with squat suicides.

MARY: mixed in with everything else

ANNOUNCEMENTS: haw ridge and brolunch with Matlock (Bill Maddox)buying become loves us so much. Prayers for Hands family.

COT: God is working in and around us even though we lack the big picture. Come back tomorrow

Full Circle

AO: asylum-am
Q: Gibbler
PAX: Hot Tub (John Muller), Matlock (Bill Maddox), Bunny, Tropicana, Cinco (Scott McGuire), Gibbler, Love’s, P3, Rainbow, TRC/Crab legs, Waffle House (Brady Greene)
FNGs: None
COUNT: 11
WARMUP: merkins and squats and ssh

THE THANG: mosey up baby Everest and do alternating light poles with 5 merkins and squats to bottom of Everest to pickle ball courts with 4 corners of merkins picklepounders dry docks and froggy squats for Hands. Back to the AO to avoid a Q fail

MARY: nope nada zip

ANNOUNCEMENTS: haw ridge 3/28

COT: psalm 100

Ghosts of Q’s past

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Grandslam, P3, Matlock (Bill Maddox), Rainbow, Bono
FNGs: 1 Bono
COUNT: 7
WARMUP:repertoire of Hands Qs favorites. Froggy squats. Running tight little circles around a leaf. Planks with added crap for difficulty.

THE THANG: multi station tour
Route 132 with merkins and squats.

Blatant ripoff Crablegs Trifecta
Table rows
Derkins
Wall sits

Pour one out for the Ghost of Snag
Catch me if you can

Pull-ups and gas pumpers

Jack Webbs without Waffle House

MARY:boat canoe without CatGut

ANNOUNCEMENTS: welcome to Bono. I got you babe

COT: be a spiritual leader in your household. Man up God’s way

Post Turkey fun

AO: asylum-am
Q: Farley
PAX: Grandslam, Tropicana, Waffle House (Brady Greene), TRC/Crab legs, Gus in Georgia (Jordan Carpenter), Matlock (Bill Maddox), Ulga, Nemo, Hangnail, Shotgun
FNGs: None
COUNT: 12
WARMUP: light stretching

THE THANG: 20 reps with CMU shoulder press, curls, squats, Big Boys …
Run then 50 yards to a burpee and run back. Repeat but dropping by 5 reps each time.

Pavilion workout of wall squats, rifle carry, and reverse merkins.

Finish with jog and dips.

MARY:

ANNOUNCEMENTS:

COT:I can do all things through Christ that strengthens me

CMUESDAY

AO: asylum-am
Q: P3
PAX: Grandslam, Matlock (Bill Maddox), TRC/Crab legs, Snitch (Cory Beilharz ), TheWalrus, Farley, Sawdust
FNGs: None
COUNT: 8
WARMUP:

SSH
Cherry Pickers
Abe Vigotas
Run around the parking lot
Tempo Merkins
Tie Fighters
Runners Stretch
Up/Down Dog
Deep Squat

THE THANG:

Carry Coupons to the Rustic Pavilon

One Partner runs around the Circus, while other partner AMRAPS:

10 Blockies
10 Lawnmowers each side
10 Wood Choppers (5 each side)

3 rounds each

Mosey to Pavilon

One partner rifle carry’s around pavilon, while other partner chips away at:

100 Up and Over Merkins
100 Table Rows
100 CMU Big Bois
100 Thrusters

Switch every time partner returns from rifle carry.

MARY: Notta

ANNOUNCEMENTS:

We will be doing a 6am beatdown on Thanksgiving. The PM crew is doing a 9am workout as another option.

COT: Stick with our disciplines. The trend around us urges us to have instant gratification. True reward comes from putting in the work and being consistent in our practices over time.