F3 Knoxville

Tag: TRC/Crab legs

2 Qs for one low price!

AO: asylum-am
Q: Matlock (Bill Maddox) , Waxjob
PAX: P3 (Jordan Simmons), TRC/Crab legs, Snitch (Cory Beilharz ), Pac-man
FNGs: None
COUNT: 6

WARMUP: Waxjob:SSH. shoulder Blaster circuit. Terducken (sp?) merkins
THE THANG: Matlock: 3 rounds of Laredo. 24 squats, 24 Merkins. 24 lunges. 400m run (yes @gibbler we ran in my portion)
Waxjob: diabolical #onbrand CMU
20 of each
1)up and over merkins
2)hard curls
3)thrusters
4)triceps extensions
5)big bois

oh…and run a lap after each rep. with said CMU
MARY: Death by flutterkicks. 50 of them on the 4 count. 5-0. Fiddy
ANNOUNCEMENTS: Brolympics is coming in 51 weeks. Govern yourselves accordingly
COT: daily prayer and meditation with God will physically change your brain. ,#science

Card Shark Time

AO: asylum-am
Q: Dung Beetle (Scott Kimsey)
PAX: Pac-man, TRC/Crab legs, Hands, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Sawdust
FNGs: None
COUNT: 7
WARMUP:
Unconventional Good Mornings

THE THANG:
Dealing of cards with reps by value and exercises by suit:
– Hearts = Hand Release Merkins
– Diamonds = Dips
– Spades = Step-Ups
– Clubs = Crunches

COT: Ecclesiastes 3:1-8

1 There is an appointed time for everything. And there is a time for every [a]event under heaven—

2 A time to give birth and a time to die;
A time to plant and a time to uproot what is planted.
3 A time to kill and a time to heal;
A time to tear down and a time to build up.
4 A time to weep and a time to laugh;
A time to mourn and a time to dance.
5 A time to throw stones and a time to gather stones;
A time to embrace and a time to shun embracing.
6 A time to search and a time to give up as lost;
A time to keep and a time to throw away.
7 A time to tear apart and a time to sew together;
A time to be silent and a time to speak.
8 A time to love and a time to hate;
A time for war and a time for peace.

No Break Tuesday

AO: asylum-am
Q: Rainbow
PAX: Gibbler (Tim Basch), Hot Tub (John Muller), Snitch (Cory Beilharz ), F3 Pluto ( Hugh Nystrom), Matlock (Bill Maddox), TRC/Crab legs, Rainbow
FNGs: None
COUNT: 7
WARMUP: 20 4ct SSH
10 Tempo Merkins, 10 4ct Plank Jacks, Baby Arm Circles Front and Back x10
Butt Kickers length of parking lot and jog back
High Knees length of parking lot and jog back
Super Mario’s length of parking lot and jog back
THE THANG:

With CMU
4 cones set up in parking lot
Cone 1-25 Curls then Rifle carry to cone 2

Cone 2-25 OH press then weighted lunge to cone 3

Cone 3-25 Weighted Squats then rifle carry to cone 4

Cone 4-25 Weighted Big Boys carry back to cone 1. Rinse and repeat 4 times

Lower parking lot. Do 20 4ct LBC then run lap, 25 4ct Flutter then run a lap, 25 4ct dollys and lap, 25. 4ct gas pumpers and lap

Then to tail of dragon for Route 66 Merkin style

MARY: 20 SSH
ANNOUNCEMENTS:
COT: Philippians 4:6-7 Prayer Challenge. Find time for prayer. Practice it.

Roll, Run & Exercise

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Hands, Waxjob, TRC/Crab legs, Snitch (Cory Beilharz ), Pac-man
FNGs: None
COUNT: 7
WARMUP: SSH, Tempo Merkins, Cherry Pickers, Windmills, Rockettes, Tie-Fighters, X-Wings, Rocky Balboas & Karaoke

THE THANG:
Two (2) teams trying to get through all the exercises 4 times. One team works the exercises while the other team runs the route based on chance of rolling a die. Base of operations was the head of Circus Maximus by the electric vehicle charging stations.

Exercises:
• 10 – Burpees
• 15 – Seal Jacks (4 – Count)
• 20 – LBCs (4 – Count)
• 15 – Peter Parkers (4 – Ct)
• 10 – Sumo Squats (4 – Count)
• 15 – Hello Dollys (4 – Ct)
• 20 – Merkins
• 15 – V-Ups
• 10 – Lt. Dans
• 15 – Gas Pumpers
• 20 – Side Crunches (10 EA)
• 15 – Boxcutters (4 – Count)

Let’s Roll & Run:
1. Sanctuary

2. All The Way Around the Circus Maximus

3. Water Cooler
4. Don’t Step onto the Cloud
5. Upper Parking Loop
6. Toilet Building
Let’s Roll & Run:
1. Sanctuary
2. All The Way Around the Circus Maximus
3. Water Cooler
4. Don’t Step onto the Cloud
5. Upper Parking Loop
6. Toilet Building

MARY: Indian Run Back to the AO & a little bit of Dante’s Core

COT: Try not to be “All Over the Place”. Stay calm & focused in quiet times. Matthew 16:18

The Snooze Alarm Impromptu Q

AO: asylum-am
Q: Bunny
PAX: P3 (Jordan Simmons), Dodgeball, Waffle House (Brady Greene), Rainbow, Fabio (Joe Hamilton), WORM, Double Wide, Thigh Master (F3 Muletown), Cat Gut (Mike Davis), Dung Beetle (Scott Kimsey), Hands, TRC/Crab legs, Matlock (Bill Maddox), Cinco (Scott McGuire), Pac-man, Love’s, Sawdust, Holes
FNGs: 1 Holes
COUNT: 19
WARMUP: SSH, Tie-Fighters & Rockettes in a Line

THE THANG: Did an escalator with burpees(a few bro-pees), squats, mericans and pickle pounders as we traveled our way around cardiac to Everest.

MARY: Stretching

ANNOUNCEMENTS:
– IPC Week 4 will be on Ruggles Field.
– Conspicuously absent from his Q was @Woodpecker who hit the snooze button.

COT: Attitude