F3 Knoxville

Category: Asylum AM

Founding AO

Intentional Beatdown

THE SCENE: Dark and chilly into a beautiful crisp TN sunrise over the water.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Side Straddle Hop x25 IC, -Monkey Humpers x10 IC, Baby Arm Circles F/R x10 IC, Side Straddle Hop x 25 IC

THA-THANG:
PAX form two lines and mosey to flag pole at by The Pavalion. Grab a battle buddy and AMRAP for 15 mins the following…

“AMRAP”

  • candlestick burpees (overhead clap at end) x10 reps
  • 10 pull-ups at baseball dugouts
  • 10 box jumps at playground area

PAX circle up and do 20 squats IC and head to AO…Once at AO split up 11 PAX on both sides of AO for spacing purposes and complete the following…

“BEAR W/ ME”  Complete this circuit 3 times

  • Bear crawl 12 yards to cone and do 20 Pickle Pounders
  • Bear crawl 12 yards to next cone and do 20 Merkins
  • Bear crawl 12 yards to next cone and do 20 Squats
  • Bear crawl 12 yards to next cone and do 20 Carolina Dry Docks
  • Bear crawl 12 yards to last cone and do 20 Flutter Kicks on a 4 count

PAX Circle up and complete 25 Side Straddle Hops IC and mosey to bottom of Baby Hill with their battle buddy…

“Baby Hill Pain” PAX complete 4 rounds of the following

  • Partner A sprints the hill and does 25 Derkins while Partner B awaits at bottom jumping rope.  Partners interchange.
  • Rounds 1 and 3 PAX do Derkins
  • Rounds 2 and 4 PAX do Incline Merkins

PAX mosey to AO and circle up…

MARY:
Hello Dolly x20 IC, American Hammer x20 IC, Pickle Pounders x12 IC, Flutter Kicks x20 IC
COUNT-OFF & NAME-O-RAMA
22 PAX Count & 0 FNG’s
CIRCLE OF TRUST/BOM:
Everyone wants to make New Year’s resolutions and those imo are pointless.  Resolutions are a hopeful map that leads to disappointment.  As HIM’s at home, work, our workouts, etc. we have to focus on intentionality and specific goals to have the right direction toward our purpose as leaders in our respective homes and environments.
MOLESKIN:
Quick Picture
ANNOUNCEMENTS:
Cofeeteria announcement

Post Christmas Goo Burn

THE SCENE: 27°F and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• SSH x25 (IC)
• Imperial Walkers x20 (IC)
• Burpee x5 (OYO)
• Cherry Pickers x20 (IC)
• Merkins x20 (IC)
• Squats x20 (IC)
Mosey to upper loop

THA-THANG:

The Barkley Marathon
Cones are spread out around the upper loop. Complete exercises at each cone and keep running around the loop. Rinse and repeat until time is up.
· Cone 1 – Dry Docks x20
· Cone 2 – BBS x30
· Cone 3 – Mosey down the hill and back up
· Cone 4 – Merkins x30
· Cone 5 – Squats x30
· Cone 6 – Flutter Kicks 4ct x30
· Cone 7 – Sprint to the Front Door
· Cone 8 – Smurf Jacks x30

MARY
• Hello Dolly x20 IC

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Find Comfort in God, even in the midst of the cold and gloom.

“Comfort, comfort my people, says your God. Speak tenderly to Jerusalem, and cry to her that her warfare is ended, that her iniquity is pardoned, that she has received from the Lord ‘s hand double for all her sins. A voice cries: “In the wilderness prepare the way of the Lord; make straight in the desert a highway for our God. Every valley shall be lifted up, and every mountain and hill be made low; the uneven ground shall become level, and the rough places a plain. And the glory of the Lord shall be revealed, and all flesh shall see it together, for the mouth of the Lord has spoken.” A voice says, “Cry!” And I said, “What shall I cry?” All flesh is grass, and all its beauty is like the flower of the field. The grass withers, the flower fades when the breath of the Lord blows on it; surely the people are grass. The grass withers, the flower fades, but the word of our God will stand forever.”
‭‭Isaiah‬ ‭40:1-8‬ ‭ESV‬‬
http://bible.com/59/isa.40.1-8.esv

MOLESKIN:
Happy Birthday Charmin, and we are praying for you Compost. Thanks for being humble and honest.

Traditions

THE SCENE: 50 and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
35 SSH
THA-THANG:
Loop Course w/ 4 Stations

  • BBSU
  • Merkins
  • Squat Jumps
  • Decline Merkins

10-9-8-7-6-5-4-3-2-1 reps. Loop was approximately .6 mile. Rinse and Repeat in full effect.

MARY:

COUNT-OFF & NAME-O-RAMA
27
CIRCLE OF TRUST/BOM:
Repeat the good things in life. Today’s workout was the exact same format as yesterday’s workout at the Big Ball. Traditions are important this time of year. Keep them. Family and friends are important- Love them.

MOLESKIN: 

The PAX came in strong this morning- ready for the weekend and eagerly awaiting the arrival of Ole Saint Nick. 27 strong pushed their way through the pain. Shoutout to Woodshack for just being Woodshack- settled in with the FNG and brought some BBQ sauce to boot! Shoutout to Zygote. I stole his Q from yesterday- it was a good thing so why not repeat it?

Announcements:

Merry Christmas! For unto us a child was born!

 

Beerventure

THE SCENE: Cloudy, mid-fifties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Cherry Pickers, 10 Windmills, 10 Michael Phelps

THA-THANG:

Mosey to Large Parking Lot Adjacent to Serpentine Sidewalk

We will have an exercise at each of the four corners of the parking lot.  Men, on their own, will run to a corner, do the exercise, then run to next corner, etc.  After having completed the exercises at each corner, men will run around the entire parking lot, then go back to corner one to rinse and repeat. The four exercises are:

  • Corner one:  20 Star Jumps
  • Corner two:  20 Big Boys
  • Corner three:  20 Squat Jumps
  • Corner four:  20 Merkens

Mosey to the outdoor chapel. 

Each man will do elevens in the chapel.  At the stage we will do decline merkens.  At the other end of the chapel we will do mountain climbers (four count or twice each leg).

Mosey to beginning of Serpentine Sidewalk. 

We will hop to first light then run to fifth light, hop to sixth light, run to tenth, etc. in patterns of five lights until we reach the end of the serpentine sidewalk.  Afterwards we will repeat the same pattern back down the serpentine sidewalk until we hit the roadway.  The only difference is that we will replace hops with lunges.

Mosey to Playground

Elevens again, starting with ten bench hop and one bench lift, ending with one bench hop and ten bench lifts.

 

Mosey to AO

COUNT-OFF & NAME-O-RAMA
Five men.
CIRCLE OF TRUST/BOM:
In his excellent book, How to Read Literature Like a Professor, Thomas Foster states that many books are about quests, people searching for something.  Examples are King Arthur tales, Oliver Twist, The Wizard of Oz, Raiders of the Lost Ark and Star Wars.  Common themes in quest stories are that the hero faces adventure, learns more about himself on the quest, learns more about life, and often finds that he is actually seeking something different than what he originally sought after.  We can see such patterns in our own lives.  We may search for fame, for power, for money, but what we really need and eventually seek is God.  Further, in continually seeking God, we discover new things about ourselves, about life and about God.  We find God is different than what we originally may have thought.  Keep seeking God.  In doing so, you will shed old clothes and be renewed with new clothing, becoming new again and again.

ANNOUNCEMENTS:
We shall gather for fellowship at the Abridged Beer Company immediately after we break.

Asylum Pavalon Play List

12 post for a rain day beat down in the pavalon.  Welcome to FNG Rainman!

5:30 COP

  • Side Straddle Hop X 30
  • Imperial Squat Walkers x 20
  • Little baby arm circles Front x 10 and back x 10
  • Speed Skaters x 20
  • 4×4 ‘s x 10

Deconstructed Burpee 10-110 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up. Decrease reps by 1 each time until you get to 1 each.

B.O.M.B’s:
45 seconds of SSH.
–       50 Burpees
–       150 Overhead Claps
–       150 Merkins
–       200 Big Boy Sit-ups
–       250 Squats
W.A.S.H
45 seconds of SSH.
–       Werkins (50, preferably hand-release).
–       American Hammers (100).
–       Step-Ups (150).
–       Hip Thrusts (200).

4 sets of 10 Pull ups while partner does Squats

Super 11: Do 1 Row followed by 1 row; 1 merkin / 2 row; 2 merkin / 3 row, etc., etc. …….

Aborama
Flutter Kicks X 50 on the 4 count