F3 Knoxville

Tag: TRC/Crab legs

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

Pavilion Jumping AMRAP

AO: asylum-am
Q: Fabio (Joe Hamilton)
PAX: Cinco (Scott McGuire), Rainbow, Hands, Fabio (Joe Hamilton), Matlock (Bill Maddox), Cat Gut (Mike Davis), Love’s, P3, TRC/Crab legs, Pac-man, Tropicana, Double Wide, Waffle House (Brady Greene), Bunny, Clipper (Ben McCurry), Tunnels, PizzaPizza
FNGs: None
COUNT: 18

WARMUP:

At the Pabalon
Side Stratal Hops
Tie fighters
Cherry pickers
BBQ Squats

THE THANG:

Count off to three

Mosey to new pavilion with 1s carrying CMUs
2s mosey to Chapel pavilion
3s mosey around circus Maximus and bump 1s

AMRAP at each pavilion with group mosey between pavilions to bump group

New Pavilion exercises
Front raises
Squat thrusters
Tricep extension
Rows
Overhead press
Calf raises
Curls
Squats

Chapel Pavilion exercises
Monkey Humpers
Hello Dolly
Mountain Climbers
Pice pounders
Lunges
BBS
Iron Mikes
Flutter kicks

Mosey back to Pabalon for COT

COT:

James 1:2-4
Remember that during all the blessing God provides there will be times of trial and that we can trust God to see us through those situations

Gotta Tabata

AO: asylum-am
Q: Tropicana
PAX: Charmin (John Willis), Code Brown, Hands, Grandslam (Trey Leake), Matlock (Bill Maddox), P3, Snitch (Cory Beilharz ), TRC/Crab legs
FNGs: None
COUNT: 9

WARMUP: SSH in silence. Cherry pickers in silence.
THE THANG: Tabata on the Cloud
40/20 (4 rounds each)
1st Half
Alarm clocks
Step ups
T-merkins
LBCs

Halftime at the Pavalon
Partner up
45/45 balls to the wall/wall sits
2 rounds

2nd Half
Jump squats
Decline merkins
Courtesy lunges
Suicide planks

MARY:
ANNOUNCEMENTS: GrowRuck NOW! Charity Golf Event
COT: Service
The gloom, the grunting and groaning, the glad handing, these groups of men. We don’t do this for vanity or ego. We men of F3 do these things to be better and stronger together as SERVANTS of God and God’s children anywhere we encounter them.

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