F3 Knoxville

Category: Asylum AM

Founding AO

[juco-rush] Changing of the Guards and the Route

AO: juco-rush
Q: Butterknife
PAX: Zippy, Nadia (Aaron Jacques), Tooth Fairy, Full Tank, Wagon Wheel (John-Mark Chesney), Erector, Trash Panda (JUCO), Toretto, Butterknife
FNGs: None
COUNT: 9
WARMUP:
1.5 miles to Reagan Rd

THE THANG:
Fartlek style run 30, 60, 90 seconds of running with equal recovery times x5.

1.7 mile Cooldown

MARY:

ANNOUNCEMENTS:
Erector passed the invisible flag to Trash Panda (JUCO). Thank you both for your leadership!

COT:

Poets’ Ladder and Playground Pump Sesh

AO: asylum-am
Q: P3
PAX: Gibbler, Hot Tub (John Muller), Matlock (Bill Maddox), Pac-man, Double Wide, Love’s, Hands, Cinco (Scott McGuire), Bunny, Cat Gut (Mike Davis), Tropicana, Newton
FNGs: None
COUNT: 13
WARMUP:

5 Burpees
Tie Fighters – 10 each direction
20 SSH
5 Cherry Pickers
Carltons / Front swings / Michael Phelps
Front Arm Stretch / Triceps Stretch
10 Tempo Squats
10 Tempo Merkins
5 Down / Up Dog
Deep Squat Hold

THE THANG:

One partner runs to Pavilon and does two rounds while other partern does AMRAP at the Globe Amphitheatre. When partner runs back to Globe, switch..

New Playground Pavilon
2 rounds
1st Round – 20 Dirkins / 15 Table Rows / 20 V-ups
2nd Round – 20 Irkins / 15 Table Rows / 20 V-ups

Globe Amphitheatre

AMRAP

Bottom – 20 Big Bois
Tier one – 5 burpees / 5 box jumps
Tier two – 10 burpees / 10 box jumps
Tier three – 15 burpees / 15 box jumps

MARY: Notta

ANNOUNCEMENTS: Notta

COT:

If you need an enemy in order to further your agenda, rest assured, it is not the agenda of our king.. “you have heard it was said, ‘Love your neighbor and hate your enemy.’ But I tell you, love your enemies and pray for those who persecute you..” Matthew 5:43-44

[bluegrass-pm-otb] Q101 at Bluegrass

AO: bluegrass-pm-otb
Q: Pele (Jon Lindberg) , Steam
PAX: Pusher, Pele (Jon Lindberg), Down Under, Curveball, The Situation, Dain Bramage (Will Olson), Splinter, Short Bus
FNGs: 2 Splinter, Short Bus
COUNT: 9
WARMUP:
Steam started things off, explaining the disclaimer, the five core principles of F3, its credo, and a demonstration of warm-up exercises with various cadences and counts, including SSH, Merkins, and Man Makers.

THE THANG:
Steam took us down to the track to do 11s with Merkins at one end and Butterfly sit ups, then passed it over to Pele.

Pele led the PAX on a mosey to the back parking lot of the school and talked about some of the finer points of planning and structuring a workout. Then we did a Quarter Pounder (four cones, do 25 Merkins at first, 50 Squats and second, 75 Mountain Climbers at third, and 100 SSH at last, returning back to first cone each time).

Moseyed back to flag, demonstrating a Wagon Wheel to let the 6 catch up. Did DORAs on the sloped road with one partner running down to a tree, doing 5 SSH, then returning with partner doing exercises, then switch off. Exercises were 50 Carolina Dry Docks, 50 Jump Squats before we ran out of time.

Mosey to flag.
MARY:
Did some Core exercises to demonstrate how the Mary can be used to fill up the time until the 45 minutes are over.
ANNOUNCEMENTS:

COT:
Talked about how the Word and Prayer are often the biggest barriers for guys Q’ing the first time. Discussed the fact that this doesn’t have to be a long speech, or something terribly impressive, just speak from the heart, be positive and encouraging, and you’ll be just fine. Steam led us out with prayer.

Ruckin’ Around the Park

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), bluebird, Tropicana, Fabio (Joe Hamilton), Jack-Jack, Rugby
FNGs: None
COUNT: 5
WARMUP: Plant the :shovelflag:

THE THANG: Ruck 4.5 Miles

MARY: N/A

ANNOUNCEMENTS: N/A

COT: Hands reminded us that we should love our wives and families as Christ loved the Church

[f3dadcamp] Camp Runamuck 2024

AO: f3dadcamp
Q: Sawdust
PAX: Bunny, Icey Hot, Grouch (Danni Lupisella), Humper ( Sam Hartness ), Passport (Ryan Matthews), Unibráu (Nick Robinson), Gibbler, Doubtfire (Nick Bond), FullHouse (Tommy Wolf), Trojan, Nadia (Leo Turcas), Data, Doppelgänger (Chase Hively), Avocado (Ben Erskine), Neon, Cosmo 2, Bail Bonds, Lightweight, Jig, M&M, Leia, Ghostbuster, Doodles, Laugh Jacks, Dunk, Drama, Simone, Bookworm, Dig, Chocolate, Lightning, Ninja, Home Plate, Cheetah Speed, Optimus, Guacamole, Link, Tecmo, Captain Underpants, Flyer, Dark Moon, FNG (Gibbler), FNG (Unibrau), FNG (Passport), FNG (Humper), FNG (Humper), FNG (Full House), FNG (Full House), Lancelot, FNG (Nadia), FNG (Bail Bonds), FNG (Bail Bonds), FNG (Bail Bonds)
FNGs: 13 Dark Moon, FNG (Gibbler), FNG (Unibrau), FNG (Passport), FNG (Humper), FNG (Humper), FNG (Full House), FNG (Full House), Lancelot, FNG (Nadia), FNG (Bail Bonds), FNG (Bail Bonds), FNG (Bail Bonds)
COUNT: 56
WARMUP:
– SSH
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Tennessee Rockin’ Chairs
– Motivators
– Tie-Fighters
– X-Wings
– Rockettes (Bunny style)
– Bear Crawl with your heaviest 2.0
– Wheelbarrow for your 2.0
– Burpees until the PAX were warm

THE THANG:
– Mosey to the Campfire for a Partner SID workout:
– Step Ups
– Irkens
– Dirkens
– Mosey to the Slingshot Field for some Pictionary:
– X-Factor
– Captain Thor
– Hello Dolly
– Carolina Dry Docks
– Super Mario down Girl Cabin Row for 2.0 with Dad’s doing Lt. Dans for a Catch Me If You Can run. The 2.0’s only skipped twice before a full out run. The 2.0’s got caught and had to do Lt. Dans on their own.
– Mosey to another cabin for some Imperial Squat Walkers
– Mosey to the Chapel by the Water:
– Butt Touchers (with a nod to Kentucky)
– Dips
– Photo op by Bunny
– Mosey to the field in front of the Dining Hall

MARY: One Monkey Humper Each for a Count-Off

ANNOUNCEMENTS: Breakfast to Follow. Hurry up so we don’t let the biscuits burn.

COT: Seek Joy, not happiness. When you are anxious for nothing and make your requests known to Him, the peace that transcends all understanding will fall upon you (summation of Philippians 4:6-7).