F3 Knoxville

Author: BackBlasts

Just Another Asylum CMUsday at the Pav-Lov

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Fabio (Joe Hamilton), Grandslam, Pac-man
FNGs: None
COUNT: 5
WARMUP:
– SSH
– Stretching
– Abyss Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings
– 5 Burpees

THE THANG:
– AMRAP with one PAX as the timer with various routes around the Pav-Lov.
– Each Station was done twice with a selection of :cmu: exercises, then the Q grabbed new exercise with the :cmu: for another 2 rounds.
– Exercises Included:
– Man Maker Blockees
– Weighted Lt. Dans
– Weighted LBCs
– Weighted Hello Dollys
– Weighted Flutter Kicks
– Lawn Mowers
– Squat Thrusters
– Wood Choppers

MARY: Sumo Squats & Gas Pumpers

ANNOUNCEMENTS:
– Bromance Lunch at 11:30 in Jim ‘n Nicks
– Escape from Haw Ridge – Make a team

COT: Reviewed James 1:17 and reminded the PAX to remember not just your wife or girlfriend on Valentines Day. Remember your first valentine (Mom) and your legacy valentines (your children & grandchildren).

Tuesday Tuesday

AO: shamruck
Q: Mermaid
PAX: Eliza, Honeydew, Glamper, Crawlspace, Mermaid
FNGs: None
COUNT: 5
We managed to avoid the worst of the rain, and toured Gulf Park, Dutchtown, and CAK. A few hills were just an obstacle along the way.

The COT was centered around a passage from the Q Source.

“The order of the Get Right (1-Fitness, 2-Fellowship and 3-Faith) is prescriptive, not random. Although it might seem philosophically that Faith should come first and that Fellowship should precede Fitness, that just does not turn out to be true as a practical matter.”

You have to get right before you can do the other things.

Matthew 16:24 supports the above statement.

“24 Then Jesus said to his disciples, “Whoever wants to be my disciple must deny themselves and take up their cross and follow me.”

Before we can “follow” Jesus, we are called to deny ourselves aka Get Right, then take up the cross, then follow him.

How are you going to Get Right?

AMRAP in the House of Pain

AO: the-project
Q: Ocho
PAX: Biohack, Tom Tom, Mathlete, Erector, Baby Face, slappy, Munge
FNGs: None
COUNT: 8
WARMUP:
In the rain, we made our way to OHoP (Ocho’s House of Pain). It was the kind of weather that invited either winter beanies or shorts, depending on your level of crazy.

So we warmed up on the porch. During the warm ups of SSHs, Merkins, and Tempo Squats.

THE THANG:
This was your basic 40 seconds on, 20 seconds off AMRAP.

1. High Knees
2. Squats
3. Plank Jacks
4. Merkins
5. Mt Climbers
6. Apollo Onos
7. American Hammers
8. Pickle Pounders
9. Flutter Kicks

We did FOUR ROUNDS of that. And then called it quits, with our pickles sufficiently pounded.

MARY:
Worked our way around the circle for some Mary. It was great. Truly.

ANNOUNCEMENTS:
Hardship Hill
and Escape from Haw Ridge are both coming soon

COT:
One big idea this morning: DON’T GIVE UP. Just don’t. In marriage, in work, in your faith, with your friends…don’t give up.

Push Pull & Pace

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Waffle House (Brady Greene), Hands, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Double Wide, Love’s, Matlock (Bill Maddox), P3, Sawdust, 0
FNGs: 1 0
COUNT: 10
WARMUP:

SSN
Stretching
Slow Merkins

THE THANG:

Round 1:
• Pull Ups x 10
• Merkins x 40
• ¼-Mile Run (25% of Max)

Round 2:
• Rows x 10
• Dips x 40
• ¼-Mile Run (50% of Max)

Round 3:
• Pull-Ups x 10
• Merkins x 40
• ¼-Mile Run (75% of Max)

Round 4:
• Rows x 10
• Dips x 40
• Jog Back to AO

MARY:

20 Big Boys
20 Merkins
Boat Canoe w/ Cat Gut
Stretching

ANNOUNCEMENTS:

COT:

Psalm 31:24 (KJV) says:

“Be of good courage, and he shall strengthen your heart, all ye that hope in the LORD.”

Ruck Around the Park

AO: asylum-am
Q: Sawdust , bluebird, Charmin (John Willis), Matlock (Bill Maddox)
PAX: Matlock (Bill Maddox), Charmin (John Willis), bluebird, Sawdust, Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 4
WARMUP: Hitch up the :dog2: :dog2:

THE THANG: Ruck for 4.2 miles

MARY: N/A

ANNOUNCEMENTS: Bromance lunch at Jim & Nick’s

COT: Caught Cinco (Scott McGuire)’s BOM