F3 Knoxville

Another Sunday at The Asylum…

Asylum AM

THE SCENE
75 and sunny

Welcome & Disclaimer

THE THANG
COP
SSH IC x 20
Union Busters (AKA Imperial Squat Walkers) IC x 10
Merkins IC x 15

Mosey to road and find partner

DORA 1-2-3
Merkins x100
BBSU x200
Squats x300

Mosey to dugouts

CINDY (AMRAP for 20 minutes)
Pull-ups x5 (modify w/ dry docks or shoulder presses)
Merkins x10
Squats x15

LA LA LEGGY
Squats x 20
Lunges x 20
Drop lunges x 20
Squat jumps x 20
Calf raises x 20

Mosey to beginning AO
Abs
Captain Thor x7

Cash out with Cap’n Crunch, 1 round of  ATMs

COT
Number off and Name-O-Rama

BOM
We’re failures as men if we do not love our wives and children. The legacy we leave behind is dependent on how we handle the first two rings of #Concentrica. As Christians, we’re called to live a life worthy of our calling (Ephesians 4).

 

MOLESKIN
On a warm day, the PAX stayed disciplined and completed some high intensity workouts with little rest. Morale and the temperature climbed as we got better together at #TheAsylum. We were happy to have an FNG and Little Mike from Charlotte.