F3 Knoxville

Tag: TRC/Crab legs

H&R Block

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Grandslam, Hands, Matlock (Bill Maddox), P3, Pac-man, Sawdust
FNGs: None
COUNT: 7
WARMUP: SSH, froggy squats, split jacks, tie fighters, broga

THE THANG: One partner takes off with a farmer carry, other partner stays and knocks out 20 Merkins, gets up, runs to catch other partner and they swap out. Did this up to the overlook.
Then did Dora’s. 100 curl/press, 150 swings, 2 rounds of blockies. Mode of transport was bear crawl, lunge, then broad jump.
Catch the farmer if you can back to the AO but this time the exercise was 5 up/downs.

MARY: 10 weighted Lt. Dan’s
Pushed P3’s dangerously sharp new CMU around the parking lot to try to dull it down a bit.
30 4 count little blocky crunches

ANNOUNCEMENTS: CSAUP and Hardship Hill coming. Asylum AM Night at the Smokies. Birthday party at P3’s (limited parking, juice, and cupcakes available).

COT: Victory can be a defeat and defeat a victory. Good uses all things for a greater good as his ways are not our ways.

Billy Strings Roulette

AO: asylum-am
Q: P3
PAX: Grandslam, TRC/Crab legs, Matlock (Bill Maddox), Sawdust, Gibbler, Tropicana, Hands
FNGs: None
COUNT: 8
WARMUP:

5 Eaasssy Up/Downs
SSH
Run around AO
Cherry Pickers
Abe Vigoda’s
Runners Stretch
Upward/Downward Dog
Tempo Merkins
Shoulder warm-up (MPs, Front, Arm Circles)

THE THANG:

Billy Strings Roulette

Station One (AO):

Ascending Ladder starting at 1 rep, add a rep every round until end of randomly shuffled Billy song

1st Song – “Stuck Inside of Mobile with the Memphis Blues Again” (Bob Dylan Cover) – 7:41

– Lawn Mowers (each side)
– Jump Squats (No CMU
– Dirkins (Feet on CMU)
Run a lap at every interval of 5 (5, 10, 15, ect)

Station Two (Baby Everest):

2nd Song – “Gild the Lilly” – 7:53

Ascending Ladder starting at 1 rep, add a rep every round
– CMU Thrusters
– CMU Big Bois
– CMU Bent over rows
Run up Baby Everest at every interval of 5

Station Three (The Cloud):

3rd Song – “Run Down” (Jeff Austin Cover) – 4:09

Ascending Ladder starting at 1 rep, add a rep every round
– Blockies
– CMU Curls
– Goblet Squats
Run Lap around Cloud at every interval of 5

Station Four (Pavilon):

4th Song – “Eight More Mile to Louisville” (Grandpa Jones Cover)

Ascending Ladder starting at 1 rep, add a rep every round
– Up and Over Mericans (each side)
– Table Rows
– WW3 Big Bois
Run Lap around Pavilon at every interval of 5

Start back at Station One and start where left off on rep count.

Made it back to station one for one more full tune and about 1 minute of 6th song.

5th song – “You Must Come in at the Door” (Professor J.E. Franklin original but gospel song performed by many bluegrass bands over the years)

6th song – “Lonely at the Top” (Randy Newman cover)

MARY: None

ANNOUNCEMENTS:

Hardship Hill coming up! Also convergence oppurtunity this weekend! Contact Borg for more details.

COT:

Shared common parenting struggles in the COT and quote “The goal of parenting isnt to create perfect kids. It’s to point our kids to the perfect God.” – Paul David Tripp

CMFool’s Day

AO: asylum-am
Q: Hands
PAX: Waxjob, Grandslam, Hands, P3, Sawdust, Snitch (Cory Beilharz ), TRC/Crab legs, Tropicana
FNGs: None
COUNT: 8
WARMUP:
The April Fool’s prank was to immediately start bear crawling down the road to the paver lot, simulating the beginning of 45 minutes of bear crawling. Turns out this was not a great gag and we returned for some motivators, rockettes, and froggy squats.

THE THANG:
Grouped up and sent a few pax down to opposite end of the parking lot, a few stayed and the third group started the bump. Timer was set to repeat a 5 minute intervals and we did an exercise at one end, mode of transport to the other end, and another exercise at the other end. We did 7 sets of this.
1. Curl/press, jog, Lt Dan
2. Swings, rifle carry, in & outs
3. Raise & shrug, broad jump, imperial squat walkers
4. Thrusters, bear crawl, flutter kicks
5. Lawn mowers, jog, ?
6. Blockies, jog, plank
7. American Hammer, murder bunnies, burpees

MARY:
No show

ANNOUNCEMENTS:
None

COT:
When you get hurt, insulted, etc., probably an opportunity to try to understand where the other person is coming from and what got them to that point.

EMOM & Thunder

AO: asylum-am
Q: Double Wide
PAX: P3, Cat Gut (Mike Davis), Cinco (Scott McGuire), Double Wide, Farley, Gibbler, Hands, Love’s, Matlock (Bill Maddox), TRC/Crab legs, Waffle House (Brady Greene), Tropicana
FNGs: None
COUNT: 12
WARMUP:
SSH, Big arm circs, side lunges, tempo mercs and squats, balboas, jogging the lot then sprinting the lot.
THE THANG:
1st EMOM: 4 mins with 10 to 12 burpees
Then lap up Baby Everest
Superman’s, LBC’s, Scuba Steve’s all in cadence
2nd EMOM: 4 mins with 4 to 6 Mountain Man Makers
Lap up Baby Everest
Bonus: Thunderstruck Burpees
MARY:
No time available due to shushing Gibbler
ANNOUNCEMENTS:

COT:
Stop procrastinating and be more intentional

Crablegs switcher

AO: asylum-am
Q: TRC/Crab legs
PAX: P3, Hands, Sawdust, Gibbler, TRC/Crab legs, Tropicana
FNGs: None
COUNT: 6
WARMUP:
A little this and a little of that
THE THANG:
25 merkins at a couple of locations, up Everest, some AMRAP exercises while your buddy ran around the admin loop, pavalon for the Crablegs trifecta.
MARY:
Who is she and why is she always in the backblast?
ANNOUNCEMENTS:
Form your teams now for next year’s EFHR.
COT:
You had to be there. It was epic.