F3 Knoxville

Tag: TRC/Crab legs

Just Another CMUseday

AO: asylum-am
Q: Sawdust
PAX: Pac-man, Grandslam, Hands, Fabio (Joe Hamilton), Snitch (Cory Beilharz ), TRC/Crab legs
FNGs: None
COUNT: 7
WARMUP:
– (25) SSH
– (10) Tempo Merkins
– (5) Cherry Pickers
– (10) Abe Vigoda’s
– (10) Rockettes
– (10) Tennessee Rockin’ Chairs
– (10 Each Way) Tie-Fighters
– (10) X-Wings
– (5) Burpees
– (10) Peter Parkers at the Base of Baby Everest
– Run to the Summit of Baby Everest
– (1) Man Maker at the Summit

THE THANG:
– AMRAP Stations with 2 Rounds
– 6 Stations with the 7th taking (2) 25-lbs Dumbbells up the hill at the Dragon in a rifle carry and a farmer carry back down.
– After one full circuit we shuffled the deck and re-drew cards
– Exercises included, but not limited to:
– Straight Lifts
– Wood Choppers
– Man Maker Blockees
– Lt. Dans
– Squat Thrusters
– Lawn Mowers
– LBCs
– Big Boys
– Flutter Kicks
– Hello Dolly’s
– Carolina Dry Docks
– Bobby Hurleys
– After the 2nd Round we all carried :cmu: s in a Rifle Carry to the top and then on our way down we did exercises with our :cmu: at each light pole:
– Squats
– Lunges
– Curls
– OVHD Presses
– Triceps Extensions
– Lateral Twists
– Kettle Bell Swings

MARY:
– (7) Burpees
– (1) Cherry Picker

ANNOUNCEMENTS: None today

COT:
Reviewed Matthew 11:28-30 how we should unburden our souls with the weights we carried. But also we remembered the “Peace That Transends All Understanding” in Philippians 4:4-7 as we give praise and thanksgiving to the Lord for all things. Not just the good things.

The Doctor Is In

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Fabio (Joe Hamilton), Hands, Gibbler, Matlock (Bill Maddox), Trotline (Britton Carver), Rainbow, Cinco (Scott McGuire), Russell Crook/Crablegs, TRC/Crab legs, bluebird, Bunny, P3, Cat Gut (Mike Davis), Double Wide, Sawdust, Coolio (Greg Fox), Pac-man, Johnny Knoxville from Charleston (from Knoxville)
FNGs: None
COUNT: 19
SSH x 49, Shoulder blasters, BSIA

Today’s Tabata was brought to you by “Doctor” Tabata, originator of the Tabata.
Curls, box jumps, LBCs, dips.

We also took time to reflect on the legacy and example of John C “Jack” Webb, friend and teacher to all who labor under the delusion that air is weightless.

Everest was part of the journey, but not the destination. The real summit today was giving our friemd Johnny Knoxville a fresh decade to enjoy thanks to the wonders of Junk Science.

ANNOUNCEMENTS: Haw Ridge in 51 weeks

COT: Jesus is looking for disciples, and they are not necessarily the super qualified

F3-Opoly

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: P3, Fabio (Joe Hamilton), Matlock (Bill Maddox), Waffle House (Brady Greene), Pac-man, Rainbow, TRC/Crab legs, Cinco (Scott McGuire), Cat Gut (Mike Davis), Clipper (Ben McCurry), Love’s, Pizza Pizza , None
FNGs: 1 None
COUNT: 12
WARMUP: Side Stratal Hops / Stretching

THE THANG:

It was Cinco’s big Q. The tornados did not last. So we all met at the pavilion to see what would pass. Cinco had a fun game full of surprises! F3-Opoly was invented this day. With the roll of the dice the players all played. Each square was an exercise which required precision and glee. Matlock was there and PacMan too. Each player rolled to see what we would all do. Rainbow and Waffle House ran in circles a lot while P3 made us all realize most of us are older than snot! We all did Merkins and Superman’s, Table Rows and Squats, we even kept landing on a new exercise called Man Jacks! And finally Clipper landed on the Cinco Surprise!!! An Amazon gift card worth $25! So next time it rains and you think it’s all gloom. Just think of a limerick and know all is not doom.

MARY:

ANNOUNCEMENTS:

COT:

”The lot is cast into the lap; But the whole disposing thereof is of the LORD.“
‭‭Proverbs‬ ‭16‬:‭33‬ ‭KJV‬‬
bible.com/bible/1/pro.16.33.KJV

God is sovereign over human affairs, even in seemingly random or chance events.

Crabhands

AO: asylum-am
Q: Hands , TRC/Crab legs
PAX: Hands, P3, TRC/Crab legs, Grandslam, Pac-man, Tropicana, Hoodless
FNGs: None
COUNT: 7
WARMUP:
SSH, Windmills, stretching
THE THANG:
Crablegs took us up Baby Everest and then to the pav a lon for the Crablegs trifecta with some running mixed in. Hands then took the lead and worked on some speed work and threw in Jack Webb for fun.
MARY:
No time
ANNOUNCEMENTS:
The usual
COT:
Stick to it but don’t get discouraged and down on yourself, just get back to it.

Just Another CMUesday

AO: asylum-am
Q: Rainbow
PAX: Hands, P3, Grandslam, TRC/Crab legs, Matlock (Bill Maddox), Rainbow, Hoodless
FNGs: None
COUNT: 7
WARMUP: 20 SSH, Imperial Walkers, Windmills, Tempo Merkins, Michael Phelps and some this and that.

THE THANG: mosey to open air church for circuit of 25 curls, OH press, Lawn Mowers R and L, and CMU press. Performed 2 rounds then run a lap. X2

Then mosey to pavilion. Had some pay workout in our regular spot so we settled in on the side for a partner workout. Partner 1 farmer carry while partner 2 did Abs. 3 rounds of this with LBCs, F Mercury, and Hello D’s

MARY: ended with flutters and LBCs in cadence as well as the famous closer of pickle pounders abs monkey humpers

ANNOUNCEMENTS:

COT: it’s Holy Week Men! Turn off the noise and focus in on what Christ has done for us