Asylum AM – Page 351 – F3 Knoxville

HIM by Detention

October 4, 2017 Woodshack

THE SCENE: 55, clear with a hint of gloom. 26 PAX including 2 FNGs that did awesome despite all the burpees
F3 WELCOME & DISCLAIMER

done while jogging in place
WARM-O-RAMA:
Pax line up on sideline: Jog across and back, plus 20 merkins, 20 LBC, 20 squats all IC and 10 burpees OYO . RInse and repeat 2 more times
THA-THANG:

High Knee skip to the PAVALON, that’s right Lazy Boy, the PAVALON!

P1 does bench pull ups while P2 does 10 burpees, switch x4 sets
Duck Walk from Pavalon to the cloud for 7’s Body builders and BBS
Mosey to the new paved trail. New part of RT 66. 1st light post-1 burpee, 2nd light post-2 burps, all the way up to 8 burps. You get the picture
Mosey back to the AO for BOMBS. Time ran out for the squats but with all that we did, we got some good hump day work in!

MARY:
no may needed as we worked in abs along the way
COUNT-OFF & NAME-O-RAMA
Insert PAX Count & FNG Name
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
HIM…..HIgh Impact Man but as detention said so well on one of his Qs. HIM also stands for:

H= Humble. Be humble and don’t put your self first. I= Invest, invest in others that surround you. As we invest in our selves during the workout, hopefully it will give us the ability to invest in others. M= Mentally Tough. You have to be Mentally tough and be strong to be humble and invest in others. This is always on my mind ever since Detention talked about being a HIM one morning. Its something I take we me everyday and try to apply in all that I do.

THANK YOU DETENTION!! You are a HIM
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Hunt for Red October

October 3, 2017 Frenchie

THE SCENE: the Asylum, a perfect 52°F

F3 WELCOME & DISCLAIMER
Welcome to The Hunt for Red October. My favorite month, and my favorite movie. A perfect pair. Today you will find your red line, that point right before you blow up, and hold the throttle right there.

WARM-O-RAMA:
SSH x 35 IC 4 CT
Squats x 35 IC 1 CT
BACs (17 fwd, 16 back)
6X run across the parking lot, intensity pyramid.
10 Merkins OYO after each 1-3, 10 squats OYO after each 4-6
5 Burpees OYO after Round 3 Merkins
5 Burpees OYO after Round 6 Merkins

THA-THANG:
4 stations in the *new* new parking lot, running between stations (RUN, not mosey)
2 x 5:00 minute rounds

Round 1:
1: 35 Merkins
2: 35 squats
3: 35 Dry Docks
4: 35 Bonny Blairs
Regroup with flutters and Hello Dolly

Round 2: Crazy Ivan, same stuff reverse order
Regroup with Al Gore and planks

Mosey to the playground, find a bench
13s (like 11s but better) with Step Ups and BBS

Mosey to bottom of Cardiac (shout out to Mogul with the eagle eye spotting the skunk, saved our bacon)
5 Burpees OYO then SPRINT to the top
Plank until regroup
Mosey to the AO

MARY:
Boat-Canoe
Cash out with ATMs

COUNT-OFF & NAME-O-RAMA
7 HIMs strong at the Asylum this fine Tuesday morning!

CIRCLE OF TRUST/BOM:
I want to talk a little bit about the grace of God. When I think of the grace of God, I think of my sins being forgiven. I think of Jesus on the cross. I think of his his life given for you and for me. I think of forgiveness. Unmerited favor.

And yes, my sins have been washed away, BUT my sin nature is still hanging on. Whether it’s lust, or pride, or greed, that nature is hanging on.

I must remember, I am FORGIVEN by his grace, AND by his grace I am given DIVINE STRENGTH to live in a way that pleases God. God’s grace is the power to obey. The power to change. The power to leave those sins behind and live a life of obedience to the glory of God.

It is no accident that all within the same chapter of James we read:

You do not have, because you do not ask
He gives more grace.
“God opposes the proud but gives grace to the humble.”
Resist the devil, and he will flee from you. 8 Draw near to God, and he will draw near to you.
What is your life? For you are a mist that appears for a little time and then vanishes.

The Uncomfortable Ladder

September 29, 2017 Tank

THE SCENE: the Asylum, It doesn’t get much better than the weather this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Rocketts x20
SSH x20
Super squat jumps x5
5 burpees

THA-THANG:

Mosey to Parking lot
10 cones in a line, with an additional cone 20-30 yards perpendicular to the center
(Or split into two 5 cone lines)

Cone 1: shoulder touch merkins
Cone 2: squats
Cone 3: dips
Cone 4: BBS
Cone 5: dry docks
Cone 6: lunges
Cone 7: toe touch merkins
Cone 8: American hammers 2 count
Cone 9: lizard merkins
Cone 10: reverse pickle pounders

1st Trip up the ladder x30
2nd trip up x20
3rd trip up x10
After each exercise run around cone (20-30yds) and go to next cone.
Repeat till time runs out And flutter kick till 6 finishes

Mosey to AO
MARY:
Hello Dollys x29
Freddy Mercurys x20
Peter Parkers

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

Having a goal and working hard for it.
In the beginning of this workout all of us had a goal of finishing. We worked hard, we sweat, we even got a little bit dirty. Such is life. We are going to have to work hard, we are going to have to sweat during tough times, we are going to have crap covering us from head to toe at times. We may want to give up, we may want to get mad, we may want to yell at God. But, we need to stay strong and we need to know what is waiting for us at the end. Today it’s a nice feeling of accomplishment, in life, it’s eternity in heaven with God.

“I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.”
‭‭Philippians‬ ‭3:14‬ ‭

MOLESKIN:
lots of grunting and grumbling of arms being spent. BUT! Everyone pushed hard to hit their goals

ANNOUNCEMENTS:
2nd F party tonight

7-11’s

September 28, 2017 Capn Crunch

THE SCENE
67 & Clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
2 laps around the parking lot

THA-THANG
Mosey to pavilion
11s of Picnic Table Pull-ups and Step Ups/Box Jumps
Once everyone finished, 10 burpees OYO

Mosey to stairs
Calf raises x20 regular, 20 turned out, 20 turned in, 30 regular OYO
Once everyone finished, 10 burpees OYO

Mosey to playground
11s of Smurf Jacks and Squats
Once everyone finished, 10 burpees OYO

Mosey to benches
11s of Dips and Incline Merkins
7s of American Hammers and Flutter Kicks

Mosey to Baby Hill
3 times up Baby Hill with 6 burpees, 1 trip with sandbag

Mosey to parking lot and partner up
Dora’s
– 100 Merkins
– 50 Lunges
– 400 LBCs

COUNT-OFF & NAME-O-RAMA
8 PAX (Dimples (QIC), Proton, Woodshack, Cap’n Crunch, Crab Legs, Flanders, Waffle House, Mr. Ed)

CIRCLE OF TRUST/BOM
Prayer for the racial tension in our country.

ANNOUNCEMENTS
2nd F Event this Friday night @ Tank’s
Alcoa/Maryville Launch, Saturday 10.14
Truckin’ To The Pound, Saturday 10.28
GROWRUCK05, 11.18-11.19

Burpee Breakfast

September 27, 2017 Pfieffer

THE PAX:

Worm, Fabio, Bunny, Catgut, Cheatsheet, Smalls, Frank, Hang-Tight, Snitch, Pacman, Anchorman, Too Late, Pusger, G6, Guppy, Butterfly, Flanders, Quickbooks, Rusty, Tonka, Music City, Ribbed, Footprint, Zygote, Belding, Detention, Pfeiffer (QIC)

Warm-O-Rama:

COP

– Cherry Pickers x10 IC

– Baby Arm Circles Forward x10 IC

– Baby Arm Circles Backward x10 IC

– Tempo Squats x10 IC

-Tempo Merkins x10 IC

-SSH x20 IC

The Thang:

Mosey to baseline of main parking lot

11’s

Starting at the baseline of main parking lot…

– 11’s with Squat Jumps and Burpees

-Begin with 1 squat jump sprint to opposite end of parking lot, do 10 burpees…rinse and repeat until PAX members are doing 10 squat jumps and 1 burpee

-Big Boy Sit-Ups when finished until recovery

Mosey to playground area for some more total body beat down.

Bench Work

Each member of the PAX find a bench and complete 11’s

-Box Jumps and Dips

-When finished find spot on padded surface of playground area and plank until recovery

Form two tight lines and mosey to bottom of Baby Hill

Merkin & Ab Circuit

Find a battle buddy…

Round 1- Partner A) sprint to incline of the hill and complete 25 incline merkins while Partner B) does flutter kicks at base of hill, Partner A & B switch roles and complete the set exercises

-10 count by Cheatsheet

Round 2- Partner A) sprints to incline of the hill, this time completing 25 decline merkins while Partner B) does Hello Dolly’s, A & B once again switch exercises

-10 count by Frank

Round 3- Partner A) sprints to top of the hill and completes 25 regular merkins while Partner B) completes Big Boy Sit-Ups, swap roles (as done in rounds 1-2)

-10 Count by Quickbooks

Round 4- Partner A) sprints to top of hill and completes 25 diamond merkins while Partner B) completes American Hammers. (Switch roles so both partners have completed both exercises just like rounds 1-3)

-10 Count Woodshack

Mosey to back to main parking lot, keep same battle buddy

2×2

-Partner A lunges to first set of light poles then sprints to opposite end of parking lot and completes 2 Carolina Dry Docks while waiting Partner B) keeps moving by jump roping in place until partner A) returns (Switch roles and Partner B is now doing the lunges/sprint/dry dock sequence)

Rinse and repeat adding 2 dry docks to each round ending the total rep count from 2,4,6,8,10.

MARY

-Power T Flutter Kicks x15 IC

-Power T Hello Dolly’s x10 IC

COT

Number off and Name-O-Rama

BOM

I watched Clemson Head Football Coach Dabo Sweeney discuss how to handle situations where players did not stand during the National Anthem. His points were interesting on a topic that has been heavy on my heart. I had the following two points for us to reflect on:

Points to reflect on:

1.) God gave us two great commandments, first to, “Love the Lord our God with all of our heart, all of our mind, and all of our strength”. Secondly, “Love your neighbor as yourself”. God didn’t say love people that are your same race, religion, sexuality, etc., etc., fill in the blank but, God did say LOVE your neighbor as yourself. We do not have to all agree with other’s actions but we must LOVE one another.

2.) To see change we have to look in the mirror because ultimately we all want good in this nation and world but we have different ideas of what that looks like so to accompany our immediate prayers let us also use the simplistic yet effective formula of LOVE and KINDNESS for our fellow man and change starts at home and spreads to impact others.