F3 Knoxville

Category: Asylum AM

Founding AO

[mountainbiking] Ijams Ride

AO: mountainbiking
Q: Flashback
PAX: Firehouse pyro, Hootie, Riddler, Frosty, Sambo
FNGs: None
COUNT: 6
WARMUP: 3 Minutes of Greenway Riding

THE THANG: Turnbuckle, to Burenetts Ridge, to Ross Marble, then a Loop around Hickory. Pax had to keep the Q from getting lost. We found some magic mushrooms and that is when the real trip began. Talked to a rabbit for about 5 minutes then we rode flow Bro. The night cap was a sweet night ride down West Perimeter and back.

MARY:

ANNOUNCEMENTS: Prayers for Hooties Friend’s family.

COT: Everyone is going to have super tough times in their lives at some point due to deaths of loved ones, illness, or other catastrophe. Sometimes it’s all we can do just to get up and put one foot in front of the other. Just keep doing that and eventually things will get better. Just try to hold on to hope.

[banjo-pm] Banjo Beatdown!

AO: banjo-pm
Q: Pusher
PAX: Finger Lickin’, The Situation, Curveball, Pusher
FNGs: None
COUNT: 4
WARMUP: The Motivator, Merkins, Baby arm circles, reverse and Mosey to the Track and Field

THE THANG: the Pusher’s Neck tie for 8 stations. For Bigboy sit ups, Merkins,Calf raises 5 reps each stations.
Mosey to the Baseball Field and 4 stations Merkins, Wide merkins, Dry Docks, big boy sit ups, Flutter kicks, Heels to heaven, lunges, Squats jumps, Squats, Side straddle hops, Mountain climbers.

2 stations. (Merkins, Squats, Dry Docks, Jump squats. 10 reps each station.

Mosey to Benches
Step up or Box Jumps- Pull ups x 10 reps (3 sets)
Dips- monkey bars 10 reps (3 sets)

Mosey back to AO flag and stretching back and Legs.

ANNOUNCEMENTS: none

COT: Buddy Bench – A buddy bench, also known as a friendship bench, is a seat on a school playground where students can go to find a friend or someone to talk to. The benches are designed to help students who feel lonely or left out. Our Buddy bench is F3. F3 helps us to have a brother with no judging. Just to help and be a big brother for us.

Thank you for the Opportunity.

Pusher

[mountainbiking] Bikes with Lazers on their heads

AO: mountainbiking
Q: Tank (Chris DeFranco)
PAX: Frosty, Gru Petr Hanousek, Tank (Chris DeFranco), Trolley ( Dan Shumaker ), Imaginary, Hootie, Riddler
FNGs: None
COUNT: 7
WARMUP: rode around and checked out the park. Really nice place.

THE THANG:
Up Contender from Pump track…then east on Ridge to Dragon on left…down Dragon…climb Relentless Ridge (easy way up)…west on Ridge to Renegade on left…turn right on Contender back to the top…turn left on ridge head down the Right Stuff. Climb back up challenger and down your choice of Right Stuff or Relentless ridge back to the cars.

COT: I talked about how in book of Matthew, Matthew refers to himself as the tax collector. His selfless accounts of Jesus’ life caught my attention and it made me think about how I could be more selfless in my life and if everyone was more selfless our community, nation, world would be a better place.

Thunder Islands

AO: asylum-am
Q: Hands
PAX: P3, Love’s, Rainbow, TRC/Crab legs, Grandslam, Double Wide, Waffle House (Brady Greene), Bunny, Newton,Backflow
FNGs: None
COUNT: 13
WARMUP: THUNDERSTRUCK!!!, cherry pickers, tie fighters

THE THANG: Choose a rock and relocate it to Circus Maximus. Rifle carry to first island, 10 Merkins, run back to start, run back to rock, rifle carry to next island. 10 Merkins, 20 jump squats, broad jump back one island, run back to start, then back to rock, rifle carry to next island. Surprisingly less confusing in actuality than it reads.
Exercises were:
10 Merkins
20 jump squats
20 BBS
20 CDD
20 2 count Iron Mikes
20 Supermans
20 Dips
20 Lt. Dan’s
We mixed in some Super Mario, right foot hop, and left foot hop as MOTs after the even-numbered islands.

MARY: About a minute of Gas Pumpers

ANNOUNCEMENTS: They were really good and important, too bad the ruckers weren’t there for them.

COT: Tell yourself “no” today. Deny yourself something. It’ll be OK, I promise.