F3 Knoxville

Category: Asylum AM

Founding AO

EMOM’s & AMRAP

AO: asylum-am
Q: Double Wide
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Hands, Hot Tub (John Muller), Matlock (Bill Maddox), Rainbow, Tropicana, Woodpecker, Warby, Red Card, Jumbo, Tecmo, Button Fly, Flintstone, , Cataract
FNGs: 1 Cataract
COUNT: 17
WARMUP:
SSH
This & that
Mike Phelps
Cherry picker
Rocky Balboa
Down & Back

THE THANG:
To the Cloud
EMOM 5 min and 1 bonus min of 12 burpees
Up Baby Everest & back

AMRAP 15 min
5 burpees
10 side lunges
15 hand release mercs
20 hot seats
25 Superman’s
30 Bonnie Blair’s
35 LBC
40 bunny hops
Run lap around double parking lots

EMOM 3 mins of 6 to 8 Mountain Climbers? uh nope, Iron Man? uh no, Man Makers! that’s it.

MARY:

ANNOUNCEMENTS:
Dad Camp final day to sign up

COT:
Don’t fear the hard work and hard choices

[the-pulpit] Sled Pulls

AO: the-pulpit
Q: Voodoo
PAX: Sawdust, Leland Robbins (Geiger), Rougarou, Smoked Pickle, Ike, Betty, Love’s, Chuck, M&M
FNGs: None
COUNT: 10
WARMUP:
Check

THE THANG:
Partnered up for a Dora style workout.

2 rounds, 100 each of:
– rows
– Snow angels
– Split squats
– side crunches
– Swings
– V ups

After round one we took a few minutes for some sled pulls.

Repeat Dora workout, and then finished with more sled pulls.

COT:
Borrowed a recent word shared by Stitch about listening to others. I’m terrible about remembering conversations with others which is ultimately me just not being fully engaged.

James 1:19
Proverbs 18: 2, 6-7, 13

Ruck Around the Park

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

THE THANG: Ruck for 4.75 miles

MARY: Tropicana and Sawdust double timed it up the Dragon’s Tail

ANNOUNCEMENTS: Camp Runamuck

COT: Be the Change – Enos

[mountainbiking] Aspider was in the Way (& a few trees)

AO: mountainbiking
Q: Billy Goat
PAX: Spicoli, Tank (Chris DeFranco), Bling, Trolley ( Dan Shumaker ), @Gru
FNGs: None
COUNT: 6
WARMUP: Up Carden Farm Rd across bridge to trail entrance

THE THANG: East on Vim & Vigor then back west on To-Hi. Then we climbed west to east up Relentless Ridge to the top. We took Renegade down the southside to Contender and then climbed back to the top. Then we went to the White House to see the Presidents and then took Ridge east to Renegade and down the north side to Hustle Flow back to the road where Gru Petr Hanousek assaulted some yellow jackets with his glutes! One even hung around for a while basting in his sweaty backside aroma. Gru Petr Hanousek also doubled as a full volunteer member of the trail maintenance crew clearing out a minimum of theee trails along the way! I did my part at point by clearing out 32 spider webs throughout the ride. Great to see Trolley ( Dan Shumaker ) back on the trail!

MARY:

ANNOUNCEMENTS: Imaginary on Q on Wednesday. Be praying fir Sambo’s daughter’s brain surgery tomorrow.

COT: Many of us struggle with faith. Is my faith strong enogh, genuine? How can we know? Another struggle for us is resisting temptation. Resisting sin can be like mtn biking, i.e., it takes effort and practice! In mtn biking we climb hills, jump, ride rocks, over and over again. What can resisting temptation tell you about your faith? It takes no effort to not resist. But the man who puts forth the effort to resist temptation for five min, one hour, a day, weeks, months is indeed showing evidence of his faith by putting forth the effort and practice to resist temptation. The man who isn’t putting forth effort to resist temptation is the one to be concerned about his faith.

[qsource-ao] Kickoff for QSource AO

AO: qsource-ao
Q: Borg
PAX: Mermaid, Spellcheck, Borg, Steam
FNGs: None
COUNT: 4
WARMUP: Chat until 6a.m.

THE THANG:
Started at 6a.m.
Discussion points
1. Vision is for this to grow. Everyone attending can take this and start a new one. The ET Super Region is an easy drive through the valley.
2. QSOURCE AO best practices doc and standardization to maintain duplicatability.
3. Leadership must be Nant’an style, all are prepared to lead each week, just in case. Imagine an Indian warrior just itching to step in and take the lead.
4. Flag Care – the standard seems to be to keep the flag in the vehicle, protected, and the shovel anywhere it will fit.
5. Pushing rope – how do you know when you are? Discussed Examples of getting to know someone who was a pain, and then having a better appreciation for them after knowing their story.
6. How many of your close personal friends have accepted your invitation to F3? For at least two of us it was zero.
7. What is Mutual Competence? Discussed Flesh Anchors and Twelves and the ad/disad of the two. Is there always a Flesh Anchor? QSOURCE says every team has one.
8. So much more as the sun rose on a beautiful morning.
9. Every activity must include an attitude of training.
10. Every activity must include discerning when you are picking up the six vs when you are dragging a flesh anchor who has quit and is just dragging others down. This is a really tough one.

Stopped at 7a.m. But, then discussed what worked and what didn’t in this kickoff, see the AAR, below.

COT:
AAR
Sustain:
1. Q being prepared with notes.

Change:
1. Start by reading the QPoint and Socratics.
2. Plan to split into groups of 3-4 for a specific time period to discuss specific items.
3. Explain the lingo, when necessary.
4. Everyone, be concise when speaking. Be Spartan, “laconic”, in the use of words, so we don’t box others out. The Spartans respected brevity in speaking.
Closed in prayer.