F3 Knoxville

Category: Asylum AM

Founding AO

2025 Metric Workout #1 – January

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AO: asylum-am
Q: Sawdust
PAX: Grandslam, Matlock (Bill Maddox)
FNGs: None
COUNT: 3
WARMUP:
– SSH
– Tempo Merkins
– Stretch
– Cherry Pickers
– Abe Vigodas
– Tie-Fighters
– X-Wings

THE THANG: Relocated to the Pav-Lov to stay out of the wind & started our timer. Complete as many cumulative reps as you can in that time. The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue. Here are the exercises:
– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees

MARY: Slowsey back to the AO for some stretching & BBQ squats for time.

ANNOUNCEMENTS: Once through the entire circuit is 525 reps (burpees do not count toward total).
How many cumulative reps can you complete?
Record it here:
docs.google.com/forms/d/e/1FAIpQLSdUx68cH7hmb8-HiU08l1EIWwum_yfflpmrV2iDAtElFA9CXQ/viewform

COT: Reviewed Colossians 1:3-8 synopsis of Grateful Prayers for a Godly Church. A grateful church should always demonstrate genuine faith, hope & love. One quote that stuck with us is that we should be grateful when the gospel is bearing fruit all over the world. “If there’s no fruit, there’s a problem with the root.”

Little fun, little work

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AO: asylum-am
Q: Cosmo 2
PAX: Double Wide, Matlock (Bill Maddox), Charmin (John Willis), Gibbler, Coolio (Greg Fox), Rainbow, Code Brown, Waffle House (Brady Greene), Cat Gut (Mike Davis), Tropicana
FNGs: None
COUNT: 11
WARMUP: SSH, tie fighters, tempo merkins, BBQ squats

THE THANG: at the overlook, exercises at the bottom and at the top near the stairs.

Merkins/flutter kicks
Squats/hello Dollie’s
Lunges/American Hammers
Burpees/big boys
CDDs/lbcs
Bulgarian squats/plank
Glute bridges/pickle pounders

Trip up and down Everest

MARY: none

ANNOUNCEMENTS:

COT: Parable of the Sadhu-faith provides that our call to service will not always be convenient. Often, we must do more than what is convenient.

[the-pulpit] Bootcamp

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AO: the-pulpit
Q: Ike
PAX: Betty, Fetch, Ike, Leland Robbins (Geiger), Smoked Pickle, Voodoo, Chuck
FNGs: None
COUNT: 7
WARMUP:Motivator, Cherry Picker, etc

THE THANG:Run from station to station, at each station start with 10 Burpees, with a mixture of Tempo Merkins and squats, flutter kicks, hello dollys, Freddie mercury’s, heels to heaven, and monkey humpers. While running would add in knee taps, butt kickers, karaoke’s, and jail breaks

MARY:

ANNOUNCEMENTS: Reminder about Spartan Race

COT:Talk on Joy

[clinton-otb] Rucking Bootcamp

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AO: clinton-otb
Q: Bail Bonds
PAX: Gmail, Biohazard (Jay Shepherd), Mathlete, Colonel (Alex Wallace), flyball, Natty
FNGs: None
COUNT: 7
Wearing the ruck for everything.

WARMUP:
SSH
Tempo Squats
Calf Raises
Tempo Merkins

THE THANG:
Ruck to the end of the Greenway and back to the flag.
Apollo Onos

Ruck to the concrete stadium seats.
10 reps to 5:
Alternating Step-ups
Dips

Ruck around the park back to the stadium seats.
10 reps to 5:
Right leg Lateral Step-ups
Left leg Lateral Step-ups
Incline Merkins

Ruck back to flag.

MARY:
Imperial Squat Walkers
Plank Hold
Shoulder Taps
Lunges til time.

ANNOUNCEMENTS:
Forg3 coming up next week.
Escape Haw Ridge is coming up in March.

COT:
MLK: “Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”
This is also a Biblical truth.

Matthew 5:14-16 NLT
[14] “You are the light of the world—like a city on a hilltop that cannot be hidden. [15] No one lights a lamp and then puts it under a basket. Instead, a lamp is placed on a stand, where it gives light to everyone in the house. [16] In the same way, let your good deeds shine out for all to see, so that everyone will praise your heavenly Father.

We need to be that light to those around us and shine where the darkness is. But remember that it’s all for the Glory of God!

Battle Buddy Extravaganza

AO: asylum-am
Q: Breaststroke (Will Duncan)
PAX: Sawdust, Matlock (Bill Maddox), Love’s, Cat Gut (Mike Davis), Cinco (Scott McGuire), Farley, P3, Code Brown, Hands, Doublewide (David Schwall), Cosmo 2, Bunny, Snitch (Cory Beilharz ), Shotgun (Will Warwick)
FNGs: None
COUNT: 15
WARMUP:
Stretch, SSH, Tempo Merkins and Squats, Tie fighters, Rocky Balboas and Super Mario’s

THE THANG:
At the AO:
Partner up. Each pair completes 100 reps of Merkins, LBC’s (4 count), Iron Mikes (2 count), and Shoulder Taps (4 count). One partner runs the perimeter of the parking lot while the other does as many reps as possible. When partner returns the position’s switch and the rep count picks up wherever it was left off, repeat until completion.

Mosey up to the top of Baby Everest:
Run down to the parking lot doing 1 manmaker per light, adding as we go (2 at the second light, 3 at the third, and so on). Go for 10 lights

Mosey over to the Rose Bowl
Choose a different Battle Buddy:
One partner runs the inner circle while the other does BB’s. Each partner runs the loop once before heading back to the AO.

MARY:
what’s that?

Announcements:
None

COT:
Remembering the story of Abraham and Issac in Genesis 22. Recognizing that God calls us into hard things to test our faith, but is with us intimately in those trials. God himself offered up his only son just as he asked Abraham to do, and Jesus willingly went and did actually die. The Lord knows us more intimately than any human ever could hope too, and therefore in hard times we can lean on Him and remember that he truly knows our suffering.

Hebrews 4:12-16
[14] Therefore, since we have a great high priest who has ascended into heaven, Jesus the Son of God, let us hold firmly to the faith we profess. [15] For we do not have a high priest who is unable to empathize with our weaknesses, but we have one who has been tempted in every way, just as we are—yet he did not sin. [16] Let us then approach God’s throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.