F3 Knoxville

Tag: TRC/Crab legs

Ghosts of Q’s past

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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.

CMUicides

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)