F3 Knoxville

Category: Asylum AM

Founding AO

The Goo Gone Firecracker 500

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Gibbler, Double Wide, Waffle House (Brady Greene), Cinco (Scott McGuire), Rainbow, Foie Gras
FNGs: None
COUNT: 8
WARMUP:
– Motivators
– Tempo Merkins
– Cherry Pickers
– Windmills
– Rockettes
– Tie-Fighters
– X-Wing
– 6 Count Burpees

THE THANG:
– Exercised at various stations to the base of Cardiac
– Tried out the new pavement with Bearpees to the first turn and Lt. Dans to the next turn
– Went down and up Route 66
– There was some splashing of merlot, but it was time to find Mary anyway.

MARY:
– Dante’s Core

ANNOUNCEMENTS:
– Asylum Gear is ordered and should be coming our way soon.

COT:
– The right path is the clear choice, but it will not be an easy path. It will be uphill and we will be tempted to turn back. But 1 Corinthians 10:13 reminds us that we will not be tempted more than we can stand to resist.

[mountainbiking] Wednesday Night Ride

AO: mountainbiking
Q: Imaginary
PAX: Frosty, Toebox, Spicoli, Riddler, Old School, Cleaver (@Spicoli’s 2.0)
FNGs: 1 Cleaver (@Spicoli’s 2.0)
COUNT: 7
Happy 4th of July!!

WARMUP / ROUTE: Take off and ride. Got in a lot of downhill sessions and some flow.

ANNOUNCEMENTS: Q calendar is open. Please signup – just pick a location, lead the ride and provide a COT of what is on your mind. If you ride by yourself, you are equipped to Q.

CIRCLE OF TRUST/BOM:

Not sure if this story is true below, but we talked about not missing opportunities – you never know when it may be the last.

A good friend of mine unexpectedly lost his wife. A couple months later we were golfing together, chatting about nothing. He asked what my dinner plans were, and I told him wifey wanted my homemade chili and cornbread, but I didn’t feel like stopping at the store. We golfed a few more minutes when he quietly said, “Make the chili.”

It took me a few minutes to realize we were no longer talking about dinner. It was about going out of your way to do something for someone you love because at any moment, they could unexpectedly be taken from you. So today I’m sharing with you that wisdom handed to me by my dear friend, that I’ve thought of many times since that day. Next time someone you love wants you to go for a walk or watch a football game or play a board game or just put your phone down and give them your undivided attention, just do it. “Make the chili.”

[downrange] The Anchor in Beaufort SC

AO: downrange
Q: Mermaid
PAX: Mermaid
FNGs: None
COUNT: 9
9 of us met, 2 downrange (Knoxville and Houston).

We toured Beaufort and ended up on a draw bridge that had a boat coming. The bridge swiveled and we did monkey humpers at the cars stuck on the bridge.

Lots of interesting exercises with chairs, swings, and chains on the sea wall.

Sparky was the actual Q today

12 for Cardio and Core

AO: asylum-am
Q: Tropicana
PAX: P3, Matlock (Bill Maddox), Hands, Loves, Cinco, Bunny, Farley, DoubleWide, Woodpecker, Garbage Plate, Fois Gras
FNGs: 1 Fois Gras
COUNT: 12
WARMUP:SSH, TN rocking chair, Abe Vagoda, down/up dog, single leg balance.

THE THANG: Bernie Baby Everest, 5 burps. Jog down cardiac. 5 burps. High knee skip. 5 burps, karaoke 5 burps. Jog. 5 burps. Karaoke. 5 burps high knee skip 5 burps jog 5 burps. Bernie. 5 burps
Arrive at New Amphitheater.

3 groups. Run. Core of choice. Runners pick the next group round and round we go.

Jog to Pavalon

MARY:
Wall sit
Ball(s) to the wall
Few rounds

ANNOUNCEMENTS: welcome Garbage Plate from Richmond, VA and FNG Fois Gras

COT: Fear of the future. Our response needs to be hard work and discipline together to strengthen ourselves and each other for hard times ahead. Grateful for F3 providing the foundation.

Rotisserie AMRAP

AO: asylum-am
Q: Hands
PAX: Snitch (Cory Beilharz ), Matlock (Bill Maddox), Hands, Tropicana, Grandslam, Breaststroke (Will Duncan), TRC/Crab legs, Farley
FNGs: None
COUNT: 8
WARMUP: The usual – SSH, froggy squats, tie fighters, stretching

THE THANG: 2 rounds of a rotating 1 minute AMRAP. We laid out 10 exercises in a circle, each pax did the exercise for one minute, rested 15 seconds and then we all went clockwise and did the next exercise. 2 rounds of 10 exercises with a little mosey after each round was completed.

MARY: Boat/canoe

COT: Unanswered prayers may be good preparing you, turning you into fertile soil, for the seed he has planned for you.