F3 Knoxville

Category: Asylum AM

Founding AO

[mountainbiking] Off the Chain (Ring) with Bacon & Barb Wire

AO: mountainbiking
Q: Billy Goat
PAX: Billy Goat, Bling, Sambo, Tank (Chris DeFranco), Toebox, Waxjob, Frosty
FNGs: None
COUNT: 7
WARMUP: Climb up Burnett Ridge Road to the entrance to Far East

THE THANG: Tackled Far East taking a quick detour up and down Lemon Drop where the Q forgot to turn left and lost the PAX. Back on Far East to another detour onto Mayor’s Hot Tub. Back on to Far East taking the new reroute to Trans Farm. It was then Biker’s Choice on Creek Loop to MCR to Bridges Descent to play a little AC/DC. Back on Chain Ring where the Q (me) made the unfortunate find of a piece of what looked like 100 year old barb wire which proceeded to punch three separate holes in said Q’s rear tire! The Pax commenced a group of four to repair the the tire but the FNG was the only who could see good enough to actually repair each hole in the tire in the fading light with bacon strips. Thus, we love him and want to squeeze him and name him Bacon Strip. Once BaconStrip worked his magic the Q was able to ride out down Lost Chromosome back to the parking lot.

MARY:

ANNOUNCEMENTS:

COT: www.instagram.com/p/C-m9pRPOqrI/?igsh=MWhwZ3A1Z25zbzE0bA==

Ruck ‘til You Drop

AO: asylum-am
Q: Sawdust , Fabio (Joe Hamilton)
PAX: Matlock (Bill Maddox), Tropicana, bluebird, Fabio (Joe Hamilton), Coolio (Greg Fox), Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 6
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.4 Miles

MARY: Circled the lot to kill time

ANNOUNCEMENTS: N/A

COT: Bunny said not to procrastinate & that’s why he grabbed the Q at the last minute. Thanks for leading the PAX Bunny

[qsource-ao] Paul, Proverbs, Persuasion and Leadership

AO: qsource-ao
Q: Borg
PAX: Spellcheck
FNGs: None
COUNT: 2
WARMUP: Prayer

THE THANG:
1. Verses that discuss Persuasion as a Leadership Skill
2. Comparison to thoughts in the QSource.
How to:
– Proverbs 25:15
– Proverbs 16:21
Examples of Paul Modeling
– Acts 26 with King Agrippa
– Acts 18:4

Constructive criticism (to your face) vs cowardly criticism (turn off all non-face to face interaction and you will never hear it, directly) vs persuasion (takes time and discipline to master.)

MARY: AAR
Sustain=
1. The current, slow methodical study of this material allows sufficient time for ingestion and thought.
Change=
1. Review Location, date/time for better fit consistent attendees.
2. Focus as we did today on Faith then leadership rather than too much focus on leadership.

COT: Prayer

[juco-rush] Hill Play

AO: juco-rush
Q: Butterknife
PAX: Tooth Fairy, Data, Nadia (Aaron Jacques), Erector, Butterknife
FNGs: None
COUNT: 5
WARMUP:
1.19 mile

THE THANG:
Fartlek style workout 30/60/90 secs up hill with equal recovery time downhill.

Cool down 1.19 miles back to campus.

MARY:

ANNOUNCEMENTS:
2F opportunity = Country Burrito :burrito: 4-5p on Friday

COT:
The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 CORE PRINCIPLES
Free of Charge
Never pay to workout, ever.

Open to all Men
No matter the man, you are welcome here.

Held Outdoors
Rain or Shine, Hot or Cold, we are out there.

Peer Led
Rotating fashion of men leading each other.

Ends with a COT
Always ends with a Circle of Trust.

“Give them someone who will guide them wherever they go and will lead them into battle, so the community of the Lord will not be like sheep without a shepherd.””
‭‭Numbers‬ ‭27‬:‭ 17‬ ‭NLT‬‬

[bluegrass-pm-otb] Unfamiliar Territory

AO: bluegrass-pm-otb
Q: The Situation
PAX: Pusher, Pele (Jon Lindberg), F3 Pluto ( Hugh Nystrom), Down Under, Finger Lickin’
FNGs: None
COUNT: 6
WARMUP:
SSH
Hip Hinges
Cherry Pickers
Runner stretch
Slow Squats
Slow Merkins
Dive bomber merkins
Pickle Pointers

THE THANG:
25 BBS
25 Flutter Kicks
25 Calf Raises
Between: Run to pillars, 10 Incline Merkins, run around

20 Merkins
20 Squat Jumps
20 1-ct Iron Mikes
Between: Bernie to start and jog back

40 1-ct Mountain Climbers
40 1-ct Rocky Balboas
40 sec Plank
Between: Shuffle out, shuffle back

Lunge to halfway median, 5 Burpees
Lunge second half, 5 Burpees
X2

Bear Crawl up hill, Bear Crawl down
10 Hello Dollies
X2

MARY:
5 Crunchy Frogs in cadence
10 Side Plank Raises in cadence
10 Hello Dollies
10 Windshield Wipers
Crowdsource Abs

Stretching
Side stretch
Upper Glute stretch
Hip Flexor stretch
Groin stretch
Runner stretch

COT:
Sometimes you find yourself contemplating the whole universe and your place in it. Other times, you’re just grateful for the little things. Both are okay.