F3 Knoxville

Category: Asylum AM

Founding AO

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).

Push Pull & Pace

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Waffle House (Brady Greene), Hands, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Double Wide, Love’s, Matlock (Bill Maddox), P3, Sawdust, 0
FNGs: 1 0
COUNT: 10
WARMUP:

SSN
Stretching
Slow Merkins

THE THANG:

Round 1:
• Pull Ups x 10
• Merkins x 40
• ¼-Mile Run (25% of Max)

Round 2:
• Rows x 10
• Dips x 40
• ¼-Mile Run (50% of Max)

Round 3:
• Pull-Ups x 10
• Merkins x 40
• ¼-Mile Run (75% of Max)

Round 4:
• Rows x 10
• Dips x 40
• Jog Back to AO

MARY:

20 Big Boys
20 Merkins
Boat Canoe w/ Cat Gut
Stretching

ANNOUNCEMENTS:

COT:

Psalm 31:24 (KJV) says:

“Be of good courage, and he shall strengthen your heart, all ye that hope in the LORD.”

Ruck Around the Park

AO: asylum-am
Q: Sawdust , bluebird, Charmin (John Willis), Matlock (Bill Maddox)
PAX: Matlock (Bill Maddox), Charmin (John Willis), bluebird, Sawdust, Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 4
WARMUP: Hitch up the :dog2: :dog2:

THE THANG: Ruck for 4.2 miles

MARY: N/A

ANNOUNCEMENTS: Bromance lunch at Jim & Nick’s

COT: Caught Cinco (Scott McGuire)’s BOM

[genesis-ruck] A Ruck Circuit?

AO: genesis-ruck
Q: Mermaid
PAX: Steam, Mermaid
FNGs: None
COUNT: 2
WARMUP:
The warmup was carrying our ruck, and 2 sandbags, (40 & 60lbs) to the pavilion.
THE THANG:
We set a timer for 36 minutes. There were six exercises set at 50 seconds each with a 10 second transition in between each exercise. There were 6 rounds. This is nice because can control the intensity, and go at your own pace. You have a timer, so no counting is needed, and you can have some great fellowship while you get your butt kicked.
MARY:
After the beatdown, we had time to ruck up and around the trade route and moto hill, and we finished with some calf stretches on the curb as time expired.
ANNOUNCEMENTS:

COT:
The F’s in order. Fitness, Fellowship, and Faith. The Q Source lists them in that order, and even though you would think Faith should be first, the Q Source argues that you have to learn to deny yourself and train yourself so that you can be more receptive to the 2nd and 3rd F. My prayer/struggle right now is to do better at denying my lack of self control in the area of food. My inability to control that has a direct impact on my relationship with God. If I can’t deny myself, then I am selfish, and less effective in leadership, and that becomes an impediment to following God. It all starts with us, and if we are in the way by not exhibiting self control, then we are less effective followers of Christ, and less effective leaders.

www.biblegateway.com/verse/en/Matthew%2016%3A24
Then Jesus said to his disciples, “If anyone wants to follow after me, let him deny himself, take up his cross, and follow me.

[lostpearls-otb] Rucking with Coupons

AO: lostpearls-otb
Q: Bail Bonds
PAX: Gmail, Natty, Biohazard (Jay Shepherd), flyball, 30 second warning, Bail Bonds, Alec fritts, Patches (Alec Fritts)
FNGs: 1 Patches (Alec Fritts)
COUNT: 8
WARMUP:
None

THE THANG:
Grab a log or sandbag and move.
Take a break at picnic tables for dips and squats.
Ruck to the Firat Baptist hill for 5’s.
Squats at the top, run down, merkins at the bottom, burnee up.
Ruck back to AO

MARY:
None

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
Peace
Isaiah 26:3
“You will keep him in perfect peace, whose mind is stayed on You, because he trusts in You.”

Peace is something we all desire in every aspect of our life, but can only truly be found in a relationship with Christ. Let’s spread peace by example and impacting lives around us. Especially when chaos and darkness seem to be everywhere.