F3 Knoxville

Category: Asylum AM

Founding AO

A new Wagon Wheel

THE SCENE: One last balmy one before winter comes back. 56F and Soupy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 25 IC 4 CT
LBACs Front and Back x 10 IC 4 CT
This and That
Squats x 20 IC 4 CT
6X run across the parking lot, intensity pyramid
Each time back
10 Squats
10 Mountain Climbers 4 CT
10 Merkins
This set of 30 is our Wagon Wheel today (30WW). If ever you finish a set, rinse and repeat this wagon wheel until we’re all done or until Recover is called.

THA-THANG:

Mosey to the farther new parking lot, find a battle buddy.
One man performs our wagon wheel set (30WW) while the other RUNS a lap (not a mosey). Each man completes 2 laps.

Slow Mosey to the playground (for Coolio), find a bench
11s: Dips and BBS
30WW
11s: Box Jumps and Derkins
30WW

Back to the AO

Battle buddies on end line for Dora:
Total reps per team:
50 Burpees
100 Squat Jumps
150 Merkins
200 LBCs

Called it just in time for 1 more hill

Sprint to the top, then 5 burpees OYO

MARY:
Boat Canoe (Power T) for 1 last minute!
COUNT-OFF & NAME-O-RAMA
26 strong with morning with 1 FNG! Welcome Leaky! (Grant McMahan)
CIRCLE OF TRUST/BOM:

Not much mumble chatter this morning, but a lot of work got done! Shout out to BlueBird for working with me today.

And the Word:

Are you weary, or tired, or broken down, or discouraged?

2 temptations you will face:

  1. God must not be watching. Is he even aware of what’s going on?
  2. I pray and I pray, but he hasn’t lifted a finger. He must not care. Is God even good?

My problem: I think I can understand what God is doing. There are things I know to be true, and there are 10,000 other things GOD IS DOING that I’ll never see or understand.

Remember Isaiah 40:
“The Lord is the everlasting God, the Creator of the ends of the earth. He does not faint or grow weary; his understanding is unsearchable.
THEY WHO WAIT ON THE LORD SHALL RENEW THEIR STRENGTH;
they shall mount up with wings like eagles;
they shall run and be weary;
they shall walk and not faint.”

TRUST GOD, he will give you rest through his WORD, his SPIRIT, and his PEOPLE.

Simple Doesn’t Mean Easy

THE SCENE
43 and Foggy

 

F3 WELCOME & DISCLAIMER

 

WARM-O-RAM
SSH 4ct x30 IC
Tempo Squats 4ct x15 IC
Windmill Merkins x16 IC
Baby Arm Circles Fwd 4ct x12
Baby Arm Circles Bkw 4ct x12

Grab a Battle Buddy and head to the curb and line up on the orange cones.

 

THA-THANG
It Takes Two
Battle Buddys take turns performing 1 rep of exercise each until they reach 30 burpees total.  Sprint to the orange cone, complete 15 BBS then lunge to yellow cone.  At yellow cone, sprint back to start point.

Exercises:

  • Rd 1: Burpees
  • Rd 2: Dry Docks
  • Rd 3: Bobby Hurleys

Rinse and repeat!

Mosey to the pavilion.

 

1-2-3 Pyramid on Benches
Do the following: 1 Let Me Up, 2 Decline Merkins, 3 Squats.  Repeat adding one rep to the first exercise and multiplying that number by 2 and 3 for the other exercises until you get to 10, 20 and 30 reps respectively.

Mosey to base of Cardiac Hill

 

Route 66
Stop at each light pole and do one Diamond Merkin.  Increase 1 rep each at each consecutive light pole until you get to 11 reps total.

Mosey back to the SP

 

MARY
Flutter Kicks 4ct x20 IC
Side Crunches Rt x20 IC
Side Crunches Lf x20 IC
Hello Dolly 4ct x20 IC
Superman Swims 4ct x15 IC

 

COUNT-OFF & NAME-O-RAMA
4 PAX

 

COT/BOM
Stay in the fight!
“Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.”
– 1 Peter 5:8-10

Each day we face a battle.  What makes it tricky is that it isn’t a physical battle, but a battle in our mind and hearts.  It’s easy to get complacent and put our minds on autopilot, and that is exactly what our enemy wants.  Each day we must “resist” and stand “firm” against his attacks.  The key is to recognize that we don’t fight this battle alone!  We have brothers around us who are ready to lock shields and pursue righteousness with us.  It’s not easy, but it’s worth it.

 

Submitted by Cap’n Crunch

Tres Goats

THE SCENE:  Raining.  As only three men showed, we all contributed to the Q.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Shoulder Taps, 10 Slow Timed Merkins, 10 Windmills, 10 Slow Timed Squats, Little of This and Little of That
THA-THANG:

Mosey to Pavillion that is close to playground.

Totem pole (where we add one exercise each time, then subtract one when have done all) of the following exercises:

  • 15 Bench Pull Ups
  • 15 Hello Dollies (4 count)
  • 15 Jump Squats
  • 15 American Hammers (four count)
  • 15 Mountain Climbers

Next, we do exercises in the four corners of the pavilion.  We bear crawl between closest corners and lunge between corners furthest from each other.  We start with 5 of the exercise at first corner, hen 10 at the next corner, then 15 at next corner and end with 20 at last corner.  After that we do the same thing with the next exercise.  We do the following exercises:

  • Merkens
  • Big Boys
  • Smurf Jacks
  • Bench hops
  • Carolina Dry Docks

MARY:

70 Baby Crunches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Jinxy talked about the need to take charge and dedicate ourselves to those we love.  Life is short.  We never know when our time to leave this Earth will come.  It would be nice to know that we leave, having impacted others with our love, with our care, with our service rather than leave with others saying, “well he worked hard and made a good living.”
MOLESKIN:

ANNOUNCEMENTS:

Prancercise

THE SCENE: 40ish… and moist. Felt like 60 after the last couple of weeks!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
FSH x20 IC
SSH x20 IC
TN Rocking Chair x15 IC
AGTJ x10 IC (gettin’ easier!)
Crabwalk Toe Touches x15 IC
Hindurkins x15 IC
Tempo Cossack Squat x20 IC

Line up on the curb link arms, 10x 4ct calf raise IC
25% across the parking lot
20x single count calf raise OYO (too hard maintaining balance)
50% across the lot
20x calf raise
75% across the lot
20x calf raise
AYG across the lot

THA-THANG:
Mosey up to the rock pile by the Asylum building, one stop along the way for some Al Gore and 20x BBS

Line up in the grass about 50yd from the rocks and pair up.
One man does exercise (Merkins|Curls|Rows) AMRAP while waiting
Other runs to pile, gets a rock, 10x squat-OHP and returns with rock. Switch up.
3 trips each. Should finish with a 6-pack per team.

Regroup at the pile, leaving 6-packs at the grass

Merge into 4-man teams

2 men run to grass, 20 leg-pushdowns, and return with one rock each.
Meanwhile, other 2 men are doing kegstand squats
Switch up, R&R until all rocks are returned to the pile.

Time’s running out! Bear crawl down Everest halfway or so, then mosey back to the AO, one stop for Tempo Squats with Crawdad.

MARY:
Q did a bad job of time management today… Crawdad led the cheetahs in some Hello Dolly.
COUNT-OFF & NAME-O-RAMA
30 strong today, including one FNG: Welcome Beans! (Clay Daniel)
CIRCLE OF TRUST/BOM:
Will you “Go out” without knowing?
“He (Abraham) went out, not knowing where he was going” (Hebrews 11:8)
See My Utmost for His Highest, Jan. 2
When God tells you to go, he usually doesn’t tell you His end game. Have faith that He knows what He’s doing and obey!
MOLESKIN:
Thanks, Crawdad for taking care of all the cheetahs in the group and making sure they didn’t get bored waiting for the rest of us… My apologies on running over. I really need to get over there sometime during the day to get a good mental map of the place. Doesn’t help planning that the satellite images are all outdated!
ANNOUNCEMENTS:
Alcoa CSAUP coming up 2/24… Be on the lookout for shirts on Mudgear

It’s actually above freezing?

THE SCENE: Mid 30’s….slight mist….perfect conditions compared to last week

F3 WELCOME & DISCLAIMER: F3 Disclaimer, no FNG’s

WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Tempo Squat IC x 15
  • Merkins IC x 20

THA-THANG:

Everest Circuit:

  • Mosey from AO to the bottom of Everest. Stopped on the way and did 5 Burpees OYO (mainly because we were all surprised by the lack of burpees from Proton’s Q yesterday)
  • All out up Everest stopping at the rock pile
  • Grab a rock (all exercises done with said rock):
    • 20 curls, 20 rows, 10 American Hammers
    • Drop rock, run to Asylum stairs, and return to rock
    • 20 Overhead Presses, 20 Squats, 20 Flutter Kicks (4 count)
    • Drop rock, run to Asylum stairs, and return to rock
    • 20 Tricep Pulldowns, 20 Lunges, 20 BBSU’s
    • Drop rock, run to Asylum stairs, and return to rock
  • Mosey the circle encompassing the Asylum, stopping for 20 Merkins OYO
  • Mosey down the road towards the bottom of Everest, stopping for 20 Pickle Pounders & 20 Hip Thrusters OYO
  • All out back up Everest to the rock pile. Rinse & Repeat all sets with the rock
  • Mosey back to the AO

MARY:
Only had 20 seconds left, so AMRAP LBC’s until time expired

COUNT-OFF & NAME-O-RAMA

6 HIM’s came out to enjoy this beautiful morning

CIRCLE OF TRUST/BOM:

“Never doubt in the dark what God has told you in the light.” – The Purpose Driven Life

It’s easy to feel like we’re growing in our faith when things are going well in our lives, but it’s also easy to revert back to our old selves when we’re “in the dark” or struggling through tough times. Those difficult circumstances/situations are the times that test our faith. And through the testing of our faith comes spiritual growth. The Word is Truth – in the light and in the darkness.