F3 Knoxville

Category: Asylum AM

Founding AO

Battle Buddy Pavilon andCore Work

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AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Cinco (Scott McGuire), Love’s, Double Wide, Kentucky, Archie, Bunny, Tropicana, Newton
FNGs: None
COUNT: 10
WARMUP:

SSH
Hands Agility Drills
Cherry Pickers
Rockettes
BBQ Squats
Runners Stretch
Tempo Merkins
Michael Phelps
Front Swings
Carltons

THE THANG:

Marble Pavilon

Partner 1
10 2-count Iron Mikes
10 Dirkins
10 Irkins
10 Up/downs

Run back to Rustic Pavilon and switch with Parter 2

Rustic Pavilon
Partner 2

AMRAP
– 15 table rows
– 20 Froggy Squats
– 30 Toe Merkins (10 each direction)

Each partner completed two rounds

Mosey to bottom of Baby Everest

Partner one sprints to top and moseys back down to switch with partner two

Partner two starts AMRAP each round:

Round 1 = Big Bois
Round 2 = American Hammers
Round 3 = Supermans
Round 4 = V-ups

MARY: Notta

ANNOUNCEMENTS:

Haw Ridge on the 28th!! Sign up on the spreadsheet! Our Team name is the Lobotomites courtesy Tropicana

COT:

Spoke about Mental health. Call for awareness to be there for one another and to recognize when someone is in need of help, but may not know how to ask for it. It is important for us to stay connected with one another and not let our souls slip into isolation.

Romans 8:38-39 – “For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.”
:small_blue_diamond: No matter what we face—including mental health struggles—God’s love remains constant.

Fat Hugh’s Day

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AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: P3, Hands, Waxjob, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Grandslam
FNGs: None
COUNT: 7
WARMUP: Wayne Dunn for the win , SSH x 30, big arm circles, lunge stretch and lesson on the Melungeon people of Sneedville TN

THE THANG:
Baby Everest …5 burpees at Base and 10 merkins at top R and R 5 times

Mosey to base of cardiac hill …select rock
20 Curls – 20 thrusters- 20 squats with rock
Go up hill with your rock – swap out at top for another rock and do the 20/20/20 again the mosy with rock back to base of hill- R and R x 3

Long way run to cloud …

Set of 7s – box jumps and picnic table pull ups followed by 5 burpees

MARY:

ANNOUNCEMENTS:
Haw Ridge !
COT: Q. Shared the focus of lent should be on adding in to your prayer life in preparation for Easter rather than just giving things up..a brief history of Fat Tuesday was then reviewed and the story about Pluto’s mom calling Fat Tuesday Fat Hugh’s Day when Hugh was overweight… on that note Pluto shared a King Cake with the Pax to start the day fully on theme!

Car In the Hat Day

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AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Rainbow, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Code Brown, Double Wide, Fabio (Joe Hamilton), Farley, Matlock (Bill Maddox), P3, Sawdust, Tropicana
FNGs: None
COUNT: 12
WARMUP:

Stretching
Jogging
Karaoke’s (Side Shuffle)

THE THANG:

Round 1

Overhead Tire Carry – 1 Person
Rotate Twice
Merkins
Jump Squats
Big Boy Sit Ups
Pickle Pounders
Carolina Dry Docks

Round 2

Tire Throw – 1 Person
Rotate – Down & Back Twice
Next person runs to throw

Round 3

Partner – Rotate Twice

Pull Ups x 10
Burpees

Round 4

Jack Webb

Light Jogging

MARY:

1 Suicide
Canoeing with Catgut

ANNOUNCEMENTS:

Haw Ridge

COT:

“Don’t cry because it’s over, smile because it happened.” – Dr Seuss
• Ecclesiastes 3:1 – “To everything there is a season, and a time to every purpose under the heaven.”
• This reminds us that life is full of seasons, and we should be grateful for the blessings of each one.

[lostpearls-otb] Teamwork

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AO: lostpearls-otb
Q: Bail Bonds
PAX: flyball, 30 second warning, Biohack, Mathlete, Colonel (Alex Wallace), Bail Bonds, Matt Slone (Onesie), Ben Neal (Double Dip)
FNGs: 2 Matt Slone (Onesie), Ben Neal (Double Dip)
COUNT: 8
WARMUP:
SSH, Windmills, OH Claps, Seal Claps, Tie Fighters, Tempo Carolina Dry Docks, X-Factor

THE THANG:
Cumulatively count to 200 reps per team. One does reps, while the other runs a lap.
Mtn Climbers
Sumo squats
Merkins
BBs
Lateral lunges

MARY:
Plank hold
A little this and that
Cherry Pickers
Leg stretch

ANNOUNCEMENTS:
3/7 Lost Pearls Launch with a Ruck
3/28 Escape from Haw Ridge

COT:
Matthew 22:36-40 NKJV
[36] “Teacher, which is the great commandment in the law?” [37] Jesus said to him, “‘You shall love the Lord your God with all your heart, with all your soul, and with all your mind.’ [38] This is the first and great commandment. [39] And the second is like it: ‘You shall love your neighbor as yourself.’ [40] On these two commandments hang all the Law and the prophets.”

God has commanded us to love one another. Including those we may be uncomfortable around. That are broken down to their lowest point. That we have no connection with. The challenge is to see others through the ense of Christ and love in a way that glorifies God and not ourselves.

[the-pulpit] Grace Mtn (Official name TBD)

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AO: the-pulpit
Q: Voodoo
PAX: Leland Robbins (Geiger), Smoked Pickle, Jim Norris, Snitch (Cory Beilharz ), Betty
FNGs: None
COUNT: 6
WARMUP:
Short jog and some stretching.

THE THANG:
Mosey to the base of the hill. Run up first section to the road. 3 burpees at the road complete 15 reps of an exercise and then mosey the rest of the way up to the guardrail. Mosey back down to road, 3 more burpees and then 15 more reps. Long way to the base of the hill to start another round.

Rounds included:
-merkins/bbs
-curb dips/snow angels
-heel elevated squats/crunchy frogs
-lunges/peter Parker’s
-Carolina dry docks/??

One last hill run and then moseyed to flag.

Made the hill a little shorter each round, and the Q got tired of the burpees so we stopped those half way through.

COT:
Shared a couple of recent instances that reminded me kiddos are always listening. We should be mindful of what they hear from us and others.