F3 Knoxville

Tag: TRC/Crab legs

Charmin Shaped Q

AO: asylum-am
Q: Charmin (John Willis)
PAX: Grandslam, Cat Gut (Mike Davis), Cinco (Scott McGuire), Farley, Love’s, Double Wide, Rainbow, Hands, Waffle House (Brady Greene), TRC/Crab legs, Russell Crook/Crablegs, Matlock (Bill Maddox), Coolio (Greg Fox), Unibráu (Nick Robinson), Charmin (John Willis)
FNGs: None
COUNT: 15
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Feels like Iron Pax

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Hands, Waffle House (Brady Greene), Matlock (Bill Maddox), Cat Gut (Mike Davis), Grandslam, Doubtfire (Nick Bond), Coolio (Greg Fox), Rainbow, Double Wide, Tropicana, Charmin (John Willis), Sawdust, Cinco (Scott McGuire), Fabio (Joe Hamilton), Woodpecker, Code Brown, M&M
FNGs: None
COUNT: 18
WARMUP:SSH, circle run, tempo merkins, tie fighters

THE THANG:2 laps of interval running.
CMU’s at the paver lot islands.
CMU rifle carry suicides.
Round 1 – 20 curls and 10 Thrusters at 4 islands.
Round 2 – 10 up & over merkins, 10 single leg dead lift each leg.
Round 3 – 5 blockies

MARY:LBC’s, big boys and gas pumpers after each set of CMU’s

ANNOUNCEMENTS:Dad camp sign ups.

COT:We are leaders and followers. Be a follower that you would want as a leader and a leader as you would want as a follower.

Running Up A Ladder To The Overlook

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Hands, TRC/Crab legs, Tropicana, P3, Farley
FNGs: None
COUNT: 7
WARMUP:
– SSH
– Tempo Merkins
– Cherry Pickers
– Windmills
– Rockettes (We had to introduce Farley to the Bunny Style)
– Tie-Fighters
– X-Wings
– (10) BBS at the base of Baby Everest, run to the summit & (1) Manmaker
– Reverse Route 66
– Start with 11 Merkins and Bernie to the next light pole for 10 Merkins and keep going to the end.

THE THANG:
– Four (4) Station Circuit at the Overlook. Each Station had 3 Cards for Exercises for 10 Reps Each. We flipped and added the exercise each new round.
– Station 1:
1. Lt. Dans
2. Iron Mikes
3. Carolina Dry Docks
– Station 2:
1. Gas Pumpers
2. Plank Jacks
3. Pickle Pounders
– Station 3:
1. Bonnie Blairs
2. Imperial Walkers
3. Mountain Climbers
– WILD CARD – Monkey Humpers
– Station 4:
1. X-Factors
2. Big Boy Sit-Ups
3. Sumo Squats
– WILD CARD – Bearpees
– Returned to Station 1

MARY: Cashed Out With ATMs

COT:
– In times of fear and violence, we turn to “the Father of mercies and the God of all comfort” (2 Corinthians 1:3). – Reviewed The Book of Common Prayer, “For Our Nation,” #39

Rotisserie AMRAP

AO: asylum-am
Q: Hands
PAX: Snitch (Cory Beilharz ), Matlock (Bill Maddox), Hands, Tropicana, Grandslam, Breaststroke (Will Duncan), TRC/Crab legs, Farley
FNGs: None
COUNT: 8
WARMUP: The usual – SSH, froggy squats, tie fighters, stretching

THE THANG: 2 rounds of a rotating 1 minute AMRAP. We laid out 10 exercises in a circle, each pax did the exercise for one minute, rested 15 seconds and then we all went clockwise and did the next exercise. 2 rounds of 10 exercises with a little mosey after each round was completed.

MARY: Boat/canoe

COT: Unanswered prayers may be good preparing you, turning you into fertile soil, for the seed he has planned for you.

Broad Shoulder Birthday Q

AO: asylum-am
Q: Tropicana
PAX: Cosmo 2, Dung Beetle, Gibbler, Grandslam, Hot Tub (John Muller), Matlock (Bill Maddox), P3, Pac-man, Rainbow, Sawdust, Snitch (Cory Beilharz ), TRC/Crab legs, WaxJob, Wham-o
FNGs: None
COUNT: 15
WARMUP:
1 burpee
2 squat jumps
3 cherry pickers
4 Tn Rocking chairs
5 pike ups
6 Abe Vagotas
7 Dry docks
8 SSH
9 BBQ squats
10 Mericans
1 burpee
56 total
THE THANG:

Pair Up

Plank hold
Run to cone 7 Mericans
Run back
Switch 4 rounds

Squatting rifle hold
Run to cone. Bernie back
Switch

Lunging rifle hold
Run to cone. Crab back

Rifle surrenders
Run to cone. Bear crawl back.

Mountain climbers
Run to cone 7 Mericans
Run back
4 rounds

Plank with CMU on back
Rifle Carry to cone and back

Side plank
Farmer carry

Wheel barrow races

56 total Mericans
MARY: No Time

ANNOUNCEMENTS: Asylum Shirts coming soon. Dad Camp

COT: Fathers and Husbands need broad shoulders to stand strong and resilient amid family chaos and conflict. We need other men to help us build and maintain those broad shoulders.