F3 Knoxville

Tag: TRC/Crab legs

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.

Dragon Tails

AO: asylum-am
Q: Gibbler
PAX: Bunny, Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, F3 Pluto ( Hugh Nystrom), Gibbler, Matlock (Bill Maddox), P3, Pac-man, Russell Crook/Crablegs, Rainbow, TRC/Crab legs, @loves, @tecmo, @white belt, @steak knives
FNGs: None
COUNT: 17
WARMUP: some shoulders and some stretching and some other stuff

THE THANG:
3 rounds of the below followed by a run after each round
5 burpees
10 imperial walkers
15 merkins
20 squats
25 4x flutter kicks
30 SSH
35 LBC
40 toe merkins

Finish with DORA of CDD, hello dolly and squats

MARY: no time

ANNOUNCEMENTS:hardship hill

COT: psalm 100 – be positive

Pavilon Doghouse Beatdown

AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Cinco (Scott McGuire), Woodpecker, TRC/Crab legs, Grandslam, Cat Gut (Mike Davis), Cosmo 2, Sawdust, Hands, Rainbow, Pac-man, Double Wide, Charmin (John Willis), Bunny, Breaststroke (Will Duncan), Techmo, Ghostbusters
FNGs: None
COUNT: 18
WARMUP:

5 Burpees

5 Cherry Pickers

20 SSH

Carltons / Front swings / Michael Phelps

Front Arm Stretch / Triceps Stretch

Runners stretch (knee up/ knee down)

15 Squat Jumps

Tie Fighters

5 Down / Up Dog

THE THANG:

3 Rounds:

10 Table Rows
20 Merkins
20 Squats

– Lunge around the Pavilon

3 Rounds:

10 burpees
20 Big Boy Sit-ups

– Lunge around the Pavilon

3 Rounds (w/cmu):

10 Thrusters
20 Lawn Mowers (10each)

– Lunge around the Pavilon

3 Rounds:

15 Carolina Dry Docks
30 Hello Dollies (Single Count)

– Lunge around the Pavilon

3 Rounds:

15 Curls
15 Presses

– Lunge around the Pavilon

MARY: Very brief plank hold

ANNOUNCEMENTS:

Convergence next weekend!
Food drive this week. Bring food to P3 or Venmo and I will buy at the store when we go.

COT:

Grateful for every positive circle of influence. Thanks be to God for all of the great people in my life. They rub off on me, and ultimately rub off on my kids. I pray that I make good use of this and help my kids to be the good people this world needs. Happy Birthday Jake, and Happy Birthday TRC/Crab legs!