F3 Knoxville

Tag: TRC/Crab legs

CMUsDay

AO: asylum-am
Q: Russell Crook/Crablegs
PAX: F3 Pluto ( Hugh Nystrom), Farley, Grandslam, Hands, Matlock (Bill Maddox), Pac-man, Sawdust, Snitch (Cory Beilharz ), TRC/Crab legs, Tropicana
FNGs: None
COUNT: 11
WARMUP: A lot

THE THANG: CMUs, Everest Pivot, Trifecta

MARY:

ANNOUNCEMENTS:

COT: Patience

The Cinco Day Circuit

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Farley, P3, Rainbow, Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Hands, Love’s, Matlock (Bill Maddox), Pac-man, TRC/Crab legs, Tropicana, Techmo
FNGs: None
COUNT: 14
WARMUP:

• Side Straddle Hops x 25
• Cherry Pickers x 5
• Arm Circles
• Michael Phelps
• Merkins

THE THANG:

Main Workout: “The Cinco Circuit”

5 stations | 5 exercises | 5 rounds (We got 3 in!)

Form the Mexican Train. Carry a tire overhead. Follow the light poles. Every 5th light pole is a station. Do 5 burpees together.

Stations:
1. Cinco Squats – 5 tempo air squats, hold at bottom of last one for 5 seconds, 5 jump squats
2. Taco Twists – Russian twists (25 each side)
3. Mariachi Merkins – 5 merkins, then 5 mountain climbers (repeat)
4. Fiesta Flutter Kicks – 25
5. Burro Bombs – 5 donkey kicks per leg, then 5 shoulder taps

Total = 5 rounds x 5 stations x 5-themed reps

Optional: Play Latin music in the background for flair.

MARY:

1. 2 Sprints
2. Canoe w/ CatGut

ANNOUNCEMENTS:

Hardship Hill

COT:

Cinco de Mayo isn’t Mexico’s Independence Day — that’s a common myth. Instead, it commemorates the Battle of Puebla in 1862, when a small, under-equipped Mexican force defeated the French army, one of the strongest in the world at the time. Outnumbered and outgunned, the Mexicans stood their ground and protected their homeland.

So why does that matter to us? Because this workout — and life — isn’t about having the perfect conditions. It’s about grit, unity, and heart. Just like those soldiers at Puebla, we show up, we fight together, and we leave no man behind.

Be Where your feet are…

AO: asylum-am
Q: Gibbler
PAX: P3, Matlock (Bill Maddox), TRC/Crab legs, Hot Tub (John Muller), Bunny, Love’s, Waffle House (Brady Greene), Cat Gut (Mike Davis), Cinco (Scott McGuire), Double Wide, Gibbler, Pac-man, @Newton, @Archie
FNGs: None
COUNT: 14
WARMUP: Rocky Balboa on the curb with super Mario and runs and karaoke in between

THE THANG: mosey to overlook for 25’s with merkins and froggy squats. We worked in toe merkins and crunch frogs too.

3 rounds with a 5 burpee buy in for each round of chain merkins and Bulgarian squats

Cosmo 2 was a no show. No Q fails today and instructions were clear. Houston, we found the problem.

MARY: lots of time on the cloud for stretching and abs

ANNOUNCEMENTS:

COT: be where your feet are

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