F3 Knoxville

Category: Asylum AM

Founding AO

CMUicides

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AO: asylum-am
Q: Hands
PAX: Hands, Sawdust, TRC/Crab legs, Matlock (Bill Maddox), Snitch (Cory Beilharz ), Tropicana, P3
FNGs: None
COUNT: 7
WARMUP: SSH, froggy squats, high knees, butt kickers, Tie fighters, X-wings (2 reps), tempo Merkins, plank work

THE THANG: Carried our coupons over to the dragon’s tail. Did suicides using 5 stops at light poles going up the trail.
Round 1 – 10 goblet squats at the base, 10 jump squats at the light poles.
Round 2 – 10 curl/press; 10 Merkins
Round 3 – 10 swings; 10 Big Bois
Round 4 – 5 CMU man makers; 5 Lt. Dan’s

MARY: About 45 seconds of some balance work.

ANNOUNCEMENTS: Winter solstice hike probably Saturday December 21. Location TBA. Stay tuned.

COT: Stars come out in darkness and give other light and show the way. Be thankful for darkness and the opportunity to be someone’s star.

[clinton-otb] Ruck Exploration

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AO: clinton-otb
Q: Bail Bonds
PAX: Gmail, Colonel (Alex Wallace)
FNGs: None
COUNT: 3
WARMUP:
None

THE THANG:
Rucking around and doing dips, merkins, and squats along the way.

MARY:
None

ANNOUNCEMENTS:
None

COT:
James 4:13-16
Using the time you have to redeem time lost in the past, to eave a legacy that is Christ centered for those around you. Don’t be arrogant with your time. It’s the time God has given you in His sovereignty, and we aren’t guaranteed tomorrow. Be humble and grateful for each day.

Hill of a Good Time

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AO: asylum-am
Q: P3
PAX: Cinco (Scott McGuire), Cat Gut (Mike Davis), Waffle House (Brady Greene), F3 Pluto ( Hugh Nystrom), Double Wide, Rainbow, Pac-man, Newton
FNGs: None
COUNT: 9
WARMUP:
– 5 easy up-downs
– SSH
– Run around parking lot
– Cherry Pickers
– Abe Vigodas
– Tie Fighters
– Run around parking lot
– Tempo Merkins
– Tempo Squats
– Upward/Downward Dog
– Runners Stretch

THE THANG:

Bernie up baby Everest
7’s on hill by wall – Step-ups/up-downs
Path towards the road – Route 66 every other light post v-ups.
2X – Bear Crawl 50 paces up Everest, run the rest of the way.
At the Asylum steps, count off by threes.
1’s – stay and do AMRAP of Toe Merkins – 10 each direction
2’s – Run to overlook and do Man-makers
3’s – Run to bump 1’s

MARY: Notta

ANNOUNCEMENTS: Winter Solstice Hike in the works… more details to come.

COT:

Echo G-6’s bomb from Brolympics. You are nowhere by accident. God has placed you where and with the people in your life for a reason. We are called to be here and be around one another.

[the-pulpit] The Murph Mod

AO: the-pulpit
Q: Sawdust
PAX: Smoked Pickle, Betty, Ike, Leland Robbins (Geiger), Chuck
FNGs: None
COUNT: 6
WARMUP:
– SSH
– Tempo Merkins
– Stretching
– Tie-Fighters
– X-Wings
– Cherry Pickers

THE THANG:
– The Murph Mod (at the Playground)
– 10 Rounds of the following:
– 10 Swing Pull-Ups
– 20 Merkins
– 30 Squats
– 0.2 Mile Run
– The totals for this effort was:
– 100 Swing Pull-Ups
– 200 Merkins
– 300 Squats
– 2 Miles of Running

MARY: BBQ Squats

ANNOUNCEMENTS:
– F3 9th Anniversary Convergence 16-Nov-24
– 2nd F Christmas Event Planning – Kevin (Miss Piggie) has a survey to share results & a plan.

COT: Recounted the story behind “the Murph” and highlighted Lt. Michael P Murphy’s service and ultimate sacrifice.