F3 Knoxville

Tag: TRC/Crab legs

Blocks and Rocks

AO: asylum-am
Q: Rainbow
PAX: Cinco (Scott McGuire), Hands, p-nut, Rainbow, Snitch (Cory Beilharz ), Tropicana, TRC/Crab legs, Grandslam (Trey Leake), Trout line
FNGs: None
COUNT: 9
WARMUP: 10 SSH, 12 Imperial Walkers, 10 SSH, Mike Phelps, Baby Arm Circles F and B, 10 SSH
THE THANG: with block or rock
I’m parking lot. 20 Curls rifle carry to other end of lot 20 curls. Rinse and repeat to 100
20 OH press farmer carry right side down 20 OH press left side back. Rinse and repeat to 100
20 block merkins front raise to other end 20 block merkins back. Rinse and repeat to 100

Mosey to hill at front of asylum. Repeat same pattern running up hill. 20 at bottom 20 at top. 20 squats, 20 alt lunges, 20 toe merkins
MARY:
ANNOUNCEMENTS:
COT: see below

The Marty McFly fade

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Matlock (Bill Maddox), Bunny, TRC/Crab legs, Waffle House (Brady Greene), Cinco (Scott McGuire), Mailbox, Pac-man, Rainbow, Double Wide, Hands, Tropicana, Gibbler, Love’s, WORM, G-6 (Rick Kuhlman), p-nut, Newton, Wham-O, Trotline
FNGs: None
COUNT: 19
First things first, G-6 himself posted at Asylum this morning, that’s an entire backblast right there. P-nut showing up made it even more historic, so unFNGs Wham-O and Trotline were given a remarkable first time back.

Opening the mailbag: SSH, BSIA, Shoulder Blasters.

A letter from the PAX introduced a tear in the very fabric of the space-time-first-F continuum. How can you grant a request to deny all requests? Your Q was so perplexed that he left the music at the lightpole and we did many Happy Burpees accompanied only by the silence of our deep pondering.

The last hill sprint almost got some merlot out of Wham-O but he took a knee and saved the grounds crew a cleanup.

Matthew 9:2-7. Frederich Buechner, Wishful Thinking: “It is about as hard to absolve yourself of your own guilt as it is to sit in your own lap.”

Parking Lot Shopping Cart

AO: asylum-am
Q: Rainbow
PAX: Bunny, Cinco (Scott McGuire), Double Wide, Tropicana, TRC/Crab legs, Rainbow, P3, Fabio (Joe Hamilton), Waffle House (Brady Greene), Econoline, Grandslam (Trey Leake)
FNGs: None
COUNT: 11
WARMUP: 20 SSH on 4ct the. Mosey to corner of parking lot for 10 tempo merkins, butt kickers to next corner for 10 4ct plank jacks, mosey to next for windmills, toy soldier hybrid to next corner for 10 tie fighters each leg

THE THANG: 4 corners 5 minute timer. 1 exercise at each corner. 20 reps. Rinse and repeat for 5 minutes.
Round 1 and 2 exercises Merkins, Plank Jacks, SSH, Imperial Walkers
After 5 minutes meet at baby Everest for multiple trips up with 5 jump squats at top
Round 3 exercises Dry Docks, LBC, Rocky B’s, Bobby Hurley
Run Everest again

After that head to pavilion for 7 minute ab shred workout. 1 min each of dollys, flutters, gas pumpers, LBC, Big boys, right crunch, left crunch
MARY: nope
ANNOUNCEMENTS:
COT:talked about putting your shopping cart away when you’re done shopping. Do the small things right and don’t get lazy or cut corners

Birthday Q

AO: asylum-am
Q: Gibbler
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Fabio (Joe Hamilton), Gibbler, Hands, Hot Tub (John Muller), Matlock (Bill Maddox), Rainbow, TRC/Crab legs, Waffle House (Brady Greene), @worm, @loves
FNGs: None
COUNT: 14
WARMUP: 43 SSH
THE THANG: partner up. Rounds with merkins, squats, LBC, flutter kicks, wall sits, shoulder taps, pickle pounders, etc
MARY: @cat gut led boat/canoe
ANNOUNCEMENTS:
COT:Jesus is the reason.

Come see my Knob

AO: asylum-am
Q: Fabio (Joe Hamilton)
PAX: Sawdust, Cat Gut (Mike Davis), Bunny, Jenner (Matt Pfeiffer), Econoline, Charmin (John Willis), Code Brown, TRC/Crab legs, Matlock (Bill Maddox), Rainbow, Dodgeball, P3 (Jordan Simmons), Cinco (Scott McGuire), WORM, Carni
FNGs: None
COUNT: 17

WARMUP: SSH, tie fighters
THE THANG: run up baby everest. run some more. at every other pole
10 squats
10 merkins
10 big bois
some rock work until @catgut cried uncle (#awkward)
partner Dora’s at (gulp) Everest
partner 1 run halfway up that accursed mount 5 bleeping times
partner 2 CDD, lunges, flutters, other stuff
bear crawl up the Knob named after me
down Picketts charge back to AO
MARY: ain’t nobody got no time for that
ANNOUNCEMENTS:
COT: if you are weary, lean into Him, . Read Thessalonians