F3 Knoxville

April Metric Q – Asylum PM

Asylum AM

Asylum PM Q — April Metric Workout

5:45pm – 6:30pm

  • Pre-ruck at 5pm

[ The Scene ] 

  • 72
  • Sunny 

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?

[ Warm o Rama ] 

  • OYO as the April Metric Workout is introduced 

[ The Thang ] 

Scene

  • 4 evenly spaced cones or lines ~10 yards/30 feet apart

The Workout

Part 1: RUN

  • 10 minute timer
  • Start the timer, then…
  • Run from Line 1 to Line 2 (~10 yards) and back to Line 1
  • Run from Line 1 to Line 3 (~20 yards) and back to Line 1
  • Run from Line 1 to Line 4 (~30 yards) and back to Line 1
  • That is 1 rep
  • Rinse and repeat as many times as you can in the 10 minutes.

— 1 minute rest —

Part 2: AMRAP

  • 3×2 minutes timer
  • Count the total number of reps (cumulative, not individual)
  • Start the timer, then…
  • 2 minutes AMRAP SSH
    • (no rest)
  • 2 minutes AMRAP High Knees (count 1 leg)
    • (no rest)
  • 2 minutes AMRAP mountain climbers (count 1 leg)

— 3 MINUTES REST AND RECORD 1st ROUND # OF REPS —

— Now…REPEAT the full routine – starting over with your rep count —

— Submit four scores —

  • Round 1 run reps
  • Round 1 AMRAP reps
  • Round 2 run reps
  • Round 2 AMRAP reps

— Enter your times and reps on the Google form (link in the 1st F channel) —
— Total time to complete: 45 minutes (the full time: 5:45pm – 6:30pm)

  • 5 minutes of instruction/intro
  • 40 minutes to complete the workout

[ Mary ] 

OYO stretching

[ COT ]

  • # off – 14
  • Name o Rama 
  • FNGs
  • Word

Spoiler in Slack: You drown not by falling into the river, but by staying submerged in it. — Paulo Coelho

  • Heard this in the movie Extraction on Netflix

An F3 mantra we use a lot: No man left behind, but no man left the same.

I’ve been submerged before — I’m willing to bet many of us have felt that same way before. 

The reality is this – at some point in time, we’re all going to “fall in the river.” It’s just part of life. We all have stuff that is in our lives. But God has more for you. 

It’s okay to fall into the river, but it’s not okay to stay submerged in it. 

And if we believe that God has more for us than our current circumstance in life, we should believe this about others as well, which brings me to “No man left behind, no man left the same.” That if we believe God has more for them – we must truly live out not leaving a man behind, and refusing to leave men in the condition in which we first found them. Or, the condition they are in when they show up to F3. 

This is what Jesus did – he didn’t want to leave anyone behind, and refused to leave someone in the same condition he found them in. Just look at all of his miracles in the gospels. And even in his final moments of life, when he finds one of the other criminals on a cross next to him, who rightfully should be there by the way, he refuses to leave him in the same condition.