F3 Knoxville

Category: Asylum AM

Founding AO

What did the (Greg) Fox say? ( a lot)

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Gibbler, Fabio (Joe Hamilton), bluebird, Coolio (Greg Fox), Rugby
FNGs: None
COUNT: 5
WARMUP: deep squat

THE THANG: Welcomed Coolio back into the fold as we strolled. Discussed NIL. The Daybreak shenanigans. The Knicks. And also enjoyed several Coolio (Greg Fox) book reviews. Sadly Freed to Lead was not one.

MARY: saw an actual Fox on Route 66. No not Jaclyn Smith but the four legged kind. He seemed rather unbothered by my ferocious dog

ANNOUNCEMENTS: Yada Yada yada

COT: @pluto did some oratin’.

1000 Reps

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Matlock (Bill Maddox), Double Wide, Cinco (Scott McGuire), Gibbler, Waffle House (Brady Greene), Cosmo 2, Kentucky, Hands, P3, Bunny, Cat Gut (Mike Davis), F3 Pluto ( Hugh Nystrom), Pac-man, Archie, Hot Tub, Techmo
FNGs: None
COUNT: 16
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

[the-pulpit] Come & See the Stations of the Cross

AO: the-pulpit
Q: Sawdust
PAX: Betty, Rougarou, Voodoo, Ike, Kevin (Miss Piggie), Smoked Pickle, Jim Norris, Leland Robbins (Geiger)
FNGs: None
COUNT: 9
WARMUP:
– SSH (32 in memory of those lost at VT on this date in 2007)
– Stretch
– Tempo Merkins
– Tie-Fighters

THE THANG: This workout was a tour of the grounds with the 14 Stations of the Cross with Scripture, an AMRAP exercise, and taking turns carrying an 80-lb sand bag (in lieu of a cross)
1. Jesus is condemned to death – Peter Parkers
2. Jesus carries the cross – Merkins
3. Jesus falls for the first time – Burpees
4. Jesus meets his Mother – Big Boy Sit-Ups
5. Simon helps Jesus carry his cross – Sumo Squats
6. Veronica wipes the face of Jesus – V-Ups
7. Jesus falls a second time – Burpees
8. Jesus meets the women of Jerusalem – Hello Dolly
9. Jesus falls a third time – Burpees
10. Jesus is stripped of his garments – Froggy Squats
11. Jesus is nailed to the cross – T-Merkins
12. Jesus dies on the cross – Star Gazers
13. Jesus’ body is removed from the cross – Dips
14. Jesus is laid in the tomb – Low Plank

MARY: N/A

ANNOUNCEMENTS:
– Reviewed the worship calendar for this weekend at Grace
– Frozen Head CSAUSP 26-Apr-25
– Hardship Hill 17-May-25

COT: Essentially the whole workout was a BOM, but the final note to reflect on is that it is finished, but the story has not ended. Matthew 28:5-6 And the angel sed to the women, “Do not be afraid: for I know that you are looking for Jesus who has been crucified. He is not here, for He has risen, just as He said. Come [and], see the place where he was lying.”

H&R Block

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Grandslam, Hands, Matlock (Bill Maddox), P3, Pac-man, Sawdust
FNGs: None
COUNT: 7
WARMUP: SSH, froggy squats, split jacks, tie fighters, broga

THE THANG: One partner takes off with a farmer carry, other partner stays and knocks out 20 Merkins, gets up, runs to catch other partner and they swap out. Did this up to the overlook.
Then did Dora’s. 100 curl/press, 150 swings, 2 rounds of blockies. Mode of transport was bear crawl, lunge, then broad jump.
Catch the farmer if you can back to the AO but this time the exercise was 5 up/downs.

MARY: 10 weighted Lt. Dan’s
Pushed P3’s dangerously sharp new CMU around the parking lot to try to dull it down a bit.
30 4 count little blocky crunches

ANNOUNCEMENTS: CSAUP and Hardship Hill coming. Asylum AM Night at the Smokies. Birthday party at P3’s (limited parking, juice, and cupcakes available).

COT: Victory can be a defeat and defeat a victory. Good uses all things for a greater good as his ways are not our ways.

Ruckin’ NIL

AO: asylum-am
Q: Sawdust , Charmin (John Willis), Gibbler, bluebird, Matlock (Bill Maddox), Code Brown
PAX: Matlock (Bill Maddox), Code Brown, bluebird, Sawdust, Gibbler, Charmin (John Willis), Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 6
WARMUP: Hitch up the :dog2: :dog2:

THE THANG: Ruck for 4.6 Miles

MARY: N/A

ANNOUNCEMENTS: CSAUP at Frozen Head 4/26 & Hardship Hill on 5/17

COT: P3 shared his thoughts on this Easter Holy Week.