F3 Knoxville

Category: Asylum AM

Founding AO

the Butterfly Effect

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AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Tropicana, Gibbler, Farley, Sawdust, bluebird, Jack, Maddie, Rugby
FNGs: None
COUNT: 5
WARMUP:one poor decision (turning left) can create a ripple effect that will haunt you for 75 minutes

THE THANG: completely disjointed route. Meandering. No structure

MARY: quite contrary

ANNOUNCEMENTS:

COT:

[the-pulpit] Sleds

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AO: the-pulpit
Q: Voodoo
PAX: Betty, Leland Robbins (Geiger), Smoked Pickle, Ike, Rougarou
FNGs: None
COUNT: 6
WARMUP:
Jog down the parking lot so that we could lay on dry ground and stretch.

THE THANG:
On the turf in front of fieldhouse. We completed ~4 rounds of this circuit
– backward sled pull (served as timer)
– standing side crunches
– Swing
– Split squats
– Alternating merkins
– Toe touches
– Sled push

Took a break after three rounds for a best of three sled race.

MARY:
Time for a few fan favorites and also a couple new ones introduced by Leland Robbins (Geiger) and Rougarou

COT:
Shared an encounter I had yesterday with a stranger. They saw me playing with my kids in our neighborhood and took a moment to tell me I was going a great job. The person didn’t have a father in their life.

His simple, kind gesture made an impact on me. And hopefully serves as a reminder of how much a nice word can be impactful to others

[lostpearls] Forgive me cards

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AO: lostpearls
Q: Biohack
PAX: Borg, Mathlete, Bail Bonds, Biohack, flyball, Mooch, Papa Lock
FNGs: None
COUNT: 7
WARMUP:
-Projectivator
-Tempo Squats
-Hairy Rocketts
-Tempo Merkins

THE THANG:
Take turns flipping a card and do reps for the number on the card.
-Clubs: Big Boys
-Spakes: Squats
-Diamonds: Diamond Merkins
-Hearts: Box Cutters

After each time around the circle, follow the Q on a job and do either Dry Docks or Burpees depending on his whimsy.

MARY:

ANNOUNCEMENTS:
-Hardship Hill this Saturday!!!

COT:
This morning I tried very hard to find something to share, but nothing came to me. Instead, God told me to share what was on my heart. I said “No, I’ll find something else.” I did not find something else and again God told me to share what was on my heart.

Reluctantly, I complied. My heart has been convicted with unforgiveness. I have been holding onto a grudge for years against somebody who hurt me. It’s like taking poison myself and hoping that person would die. It’s ridiculous in its illogic.

I hope my conviction by the Holy Spirit may also be encouraging to my brothers at F3. May we all forgive as He forgave.

Crazy 48’s

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AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Cinco (Scott McGuire), Bunny, Double Wide, Fabio (Joe Hamilton), Hands, P3, Waffle House (Brady Greene), Newton
FNGs: None
COUNT: 9
WARMUP: usual Hands warmup

THE THANG: Crazy 48’s with Freddie Mercury, monkey humpers, Merkins, jump squats, high knees and burpees

MARY: she drove by but didn’t stop

ANNOUNCEMENTS: Book club starting soon Fridays after the Q.

COT: Stay close to the good shepherd, don’t wander off.

[juco-rush] Don’t let injuries keep you down

AO: juco-rush
Q: Dart Gun
PAX: Erector, Butterknife, Dart Gun, Jonathan Woodall (GUMP), Natty
FNGs: None
COUNT: 5
WARMUP: mosey to the greenway by salsaritas

THE THANG:
tel:123212321 Fartlek style up the greenway, through the neighborhood, past the school and back.
MARY:
Join the stretch out and join the JUCO team
ANNOUNCEMENTS:
Pass the flag at Shamrock on Friday.
COT:see JUCO channel