F3 Knoxville

Category: Asylum AM

Founding AO

[virtuous-leadership-school] Do some Daily Pills look Red, but aren’t?

AO: virtuous-leadership-school
Q: Borg
PAX: Spinner, Otis, Mermaid, Spellcheck
FNGs: None
COUNT: 5
WARMUP: Coffee, talk and opening prayer.

THE THANG:
– Be aware of Daily Pills that look red, but aren’t. You need trusted men around to tell you when your daily decision to do something is off mission. Maybe it looks red to you, but it may be the Daily Black Pill (DBP) – trying to stay active enough to avoid worries, despair and even depression. The DBP house crumbles, eventually.
– Habits eliminate many decisions and the practice of discretion in executing those habits – but can be good or bad. Is your DRP developing the right habits?
– Prov 25:28. Like a city whose walls are broken down is a man who lacks discretion.
– Does choice usually lead to the Blue Pill as the QSource says?
– Once you decide on a mission/goal, then a lot of choices are eliminated.
– Denying yourself is the first step in the process of becoming a virtuous leader.
– Is the lack of self discipline a slippery slope?
– Shame – How do you talk to yourself?
– Do you choose the “phariseeic” principle over the person/relationship? Which is better?
– Bricklaying – Peter jumped right in. Paul spent many years, after his conversion, preparing.
– Do you have men who will tell you if you are laying the right bricks?

COT: Prayer.

[lostpearls-otb] Clinton Stroll

AO: lostpearls-otb
Q: Bail Bonds
PAX: Steam, flyball, 30 second warning, Biohazard (Jay Shepherd), Alec fritts, Bail Bonds, Squatch (Josh Foster)
FNGs: 1 Squatch (Josh Foster)
COUNT: 7
WARMUP:
Tempo Squats, Tempo Merkins, Calf Raises

THE THANG:
Stroll around downtown Clinton while passing around a 60# sandbag, find some hills for burnees, and a gazebo with benches for Incline Merkins and Split Squats.

MARY:
None

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
Proverbs 17:17
A friend loves at all times, And a brother is born for adversity.

We have been given attributes and gifts from God, which can be used to help our friends and brothers in their time of need. Likewise, they have unique ways to help us. The thing we all need to do is swallow our pride, be vulnerable, and ask for help. If not, we never change. This is one of the many great things about F3. If you are seeing this, you have men in your corner.

[the-pulpit] Keepin’ Our CMUs Dry

AO: the-pulpit
Q: Sawdust
PAX: Betty, Smoked Pickle, Ike, Trojan, Leland Robbins (Geiger), Biohazard (Jay Shepherd), Chuck
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Stretching
– Abyss Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes (Bunny-style for the camera)
– Tie-Fighters
– X-Wings

THE THANG:
– AMRAP with one PAX as the timer with various routes around the Drop-Off.
– Each Station was done twice with a selection of :cmu: exercises, then the Q grabbed new exercise with the :cmu: for another round.
– Exercises Included:
– Man Maker Blockees
– Weighted Lt. Dans
– Weighted LBCs
– Weighted Hello Dollys
– Weighted Flutter Kicks
– Lawn Mowers
– Squat Thrusters
– Wood Choppers

MARY: N/A

ANNOUNCEMENTS:
– Escape from Haw Ridge – Make a team
– Today was the century mark for 100 Qs by Sawdust

COT: Reviewed James 1:17 and reminded the PAX to remember not just your wife or girlfriend on Valentines Day. Remember your first valentine (Mom) and your legacy valentines (your children & grandchildren).

[juco-rush] 9-8-7-6 Fartlek

AO: juco-rush
Q: Full Tank
PAX: Wanderer, Butterknife, Erector, Double Coat, Trash Panda (JUCO)
FNGs: None
COUNT: 6
WARMUP: run to the track

THE THANG:

repeats of
3x 200m (each 1m/m faster), recover 400m
Goal is to try to hit and hold the set paces to help recognize what each pace feels like.

Example: 9-8-7-6
1st 200m 8min/mile
2nd 200m 7min/mile
3rd 200m 6min/mile
Recovery at 9 min/mile

6-8 reps should be around 30 minutes then back to the AO

I attached my pace vs time and it should look like little steps but I had trouble with going slow enough during the recovery and first 200 and paid for it on the last.

MARY:

ANNOUNCEMENTS:

COT:

Pretty simple: If you want to be faster, run with faster with faster men. This gets to the heart of F3, we should be pushing each other to be better (and faster) men by leveraging the gifts of those around us. I think I heard this from frosty about 4 years ago at dog pound after an iron pack workout and it really stuck with me.

Just Another Asylum CMUsday at the Pav-Lov

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Fabio (Joe Hamilton), Grandslam, Pac-man
FNGs: None
COUNT: 5
WARMUP:
– SSH
– Stretching
– Abyss Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings
– 5 Burpees

THE THANG:
– AMRAP with one PAX as the timer with various routes around the Pav-Lov.
– Each Station was done twice with a selection of :cmu: exercises, then the Q grabbed new exercise with the :cmu: for another 2 rounds.
– Exercises Included:
– Man Maker Blockees
– Weighted Lt. Dans
– Weighted LBCs
– Weighted Hello Dollys
– Weighted Flutter Kicks
– Lawn Mowers
– Squat Thrusters
– Wood Choppers

MARY: Sumo Squats & Gas Pumpers

ANNOUNCEMENTS:
– Bromance Lunch at 11:30 in Jim ‘n Nicks
– Escape from Haw Ridge – Make a team

COT: Reviewed James 1:17 and reminded the PAX to remember not just your wife or girlfriend on Valentines Day. Remember your first valentine (Mom) and your legacy valentines (your children & grandchildren).