Asylum AM – Page 355 – F3 Knoxville

F3 Dads and 2.0 PAX

May 21, 2017 Tank

The Scene: partly cloudy 75 degrees on the humid side

Warm up:
Mosey to upper lot
10 SSH
Mericans, amrap in 20 secs
A little bit of this little bit of that
Toe touches 10

The get to know you Mini kraken:
Split into 5 even teams
5 cones-1 min each, run lap after each minute
1) Favorite Sport-squats
2) Favorite Animal-planks or merkins
3) What you want to be-imperial walkers
4) Favorite Movie-shoulder blasters
5) Where you go to school and grade- inch worms

Run to bottom of hill:
Kids on Team have to carry one teammate up the hill however they want. Then return to bottom.
Repeat
Adults have to wait till all come back and they have to carry the whole team up

Mosey to bottom of steps:
Bunny hop to the top holding the rail if needed.
Walk down
Bear crawl to top
Walk down
Run to top
REPEAT

SSH increasing number at each parking lot line (13)
Suicides at each line (13)

Mosey back to hill:
2 charges up the hill and down

Mosey to AO

Count off
Name-o-rama

BOM
R+R=R
Respect + Responsibility=Reliable

What is Respect?
When you respect everyone from your friends, classmates, parents, adults and even enemies…people will respect you.

What is Responsibility?
When you take responsibility for yourself and the things that you are supposed to do, people know that they can trust you to do your best.

So when you have respect for others and you take responsibility for what you need to do, you become Reliable.

Reliable means that people know they can count on you to do what is right and what needs to be done. That they don’t need to worry about having to tell you two times to do something. Or wonder if it will get done. They know you respect them and that you want to do your best for them.
Your dads that brought you here today want you to be reliable. We want you to be the best person you can be. God loved you so much that he made you so that you can choose what you want to do. He put your dad in charge of teaching you the right way, to be respectful, to be responsible so that you can be reliable

Cool Down at the splash Pad!

Incremental Growth

May 15, 2017 QVC

The Scene: perfect conditions – 55 degrees, clear

The Thang:

5:30 COP – 7 min

Baby arm circles X 10 (forward/backward)
Cherry Picker
Merkin
Goofball
Jog 2 parking lot laps

Line up in parking lot Burpee Dans

Beginning at the curb, perform 4 lunges then 4 burpees, rinse and repeat across parking lot, run back to curb. Then 4 lunges and 3 burpees. Rinse and repeat (then 2 burpees, then 1 burpee). Plank or BBS until group finishes.

Mosey to lower parking lot – find a battle buddy

One man runs the length of the parking lot, performs 5 Merkins, then runs back while partner does Merkins (100), then BBS (200), then jump squats (100). Trade each lap until the total number is completed.

Next exercise:

Group splits: Half begin Bearpees (10 bear crawls followed by 1 Burpee), while the other half start Bernie Sanders on the hill. Bernie Sanders group relieves Bearpee group. Endless until 6:15am.

INCREMENTAL GROWTH

Growth is hard to see. We measure growth. When an acorn is crushed by a 1,000 lb. tombstone, who wins? It’s a no brainer. The acorn always wins. God waters it, and slow growth appears. Let’s all work toward incremental growth in our spiritual life– the same way we are working toward growing in fitness and strength.

Pavilion Playtime

May 12, 2017 Capn Crunch

THE SCENE
63 and Stormy

Welcome and Disclaimer

THE THANG
COP
Squat Jacks 10 xIC
Triple Merkins (Regular – Wide – Diamond) 4ct x10 IC
Diagonal Lunges x10 each leg IC
Baby Arm Circles Forward x11 IC
Baby Arm Circles Backward x12 IC

The Accumulator
Start with 1 exercise, adding another exercise until all 5 exercises are completed in succession. Then, work back down until only the last exercise is left. 20 seconds (20s) per exercise:

– Exercise 1 then 20s rest
– Exercises 1 and 2 then 20s rest
– Exercises 1, 2, 3 then 20s rest
– Exercises 1, 2, 3, 4 then 20s rest
– Exercises 1, 2, 3, 4, 5 then 20s rest
– Exercises 5, 4, 3, 2, 1 then 20s rest
– Exercises 5, 4, 3, 2 then 20s rest
– Exercises 5, 4, 3 then 20s rest
– Exercises 5, 4 then 20s rest
– Exercises 5

Exercises:
– Exercise 1 = Burpees
– Exercise 2 = Narrow Squats
– Exercise 3 = Dry Docks
– Exercise 4 = Tuck Jumps
– Exercise 5 = Merkins

Partner Circuit
Partner 1 – Lunge the length of the building, bear crawl back
Partner 2 – Alternate x20 Let Me Ups (on the picnic tables) and x20 4ct Flutter Kicks until Partner gets back

Switch. Rinse and repeat x3

10 to 1
Alternate BBS and Derkins doing 10 reps each exercise, then 9, and so on to 1

Cash Out
10 Box Jumps
15 Dips
Rinse and repeat, x3

COT
Number off and Name-O-Rama (6 PAX + 1 Skunk)

BOM
Ephesians 4:29 – Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.

HIMs are life-givers, not life-takers. One of the most powerful ways we influence others around us is with our words. Our words can either build up or tear down, the choice is ours. What YHC has found, is we tend to get back what we give out!

MOLESKIN
Lightening thew us a curve ball this morning, but men showed up and put in work to get better. We did an impromptu workout and it was a great morning.

In all honesty, YHC was ready to head back home and enjoy a cup of coffee, but when I saw my brothers getting out of their cars ready to push themselves and each other…I realized there was no place else I’d rather be. Iron sharpens Iron!

4 Corners

May 3, 2017 Barbie

The Scene: Mid 50’s great morning

The Thang:

5:30 COT

Cherry Picker x 15
Merkins X 10

Mosey to Playground-

Leg on bench lunge x10
Derkins x10
American Hammers x 20
Repeat

Mosey to Baseball Field

4 corners

Squat Thrusters x15
Burpees x10
Pullups x10
Dips x20
Repeat over and over and over and somewhere in between Squats x66

Mosey back to Parking Lot

Squats x25
American Hammers x25
Flutter Kicks x25

Count-O-Rama: 40

Name-O-Rama

BOM: Be joyful in your waiting and be present

Embrace and Seek

April 26, 2017 Barbie

F3 Welcome & Disclaimer

Workout:

Warm-up

Cherry Pickers x 15

Side Straddle Hop x 30

Shoulder Taps x 15 (4 count)

Squats x 20

Baby Arm Circles

Merkins x 15 (4 count)

Mosey to pavilion

3 stations-3 groups (2 rotations)

1^st station: this group will set the tone 75 calf raises on stairs/10 burpies and then move to the 2^nd station

2^nd station: pavilion bench pull-ups/wall sit until releaved by 1^st group

3^rd station: dugout pull-ups x 12/Carolina Drydocks until releaved

Mosey toward Cardiac to bank behind baseball outfield

11’s—-bear crawl up, crabwalk down/wide grip merkins at bottom and diamond merkins on top

Mosey to Cardiac hill

Devin Hester to first turn and sprint to top

50 triceps dips on benches

Mosey to CMU pile

Partner up and do 20 blockies alternating reps with partner

Run to bottom of hill; Devon Hester to gate and run back to CMU pile

Repeat

Scissor Kicks x 30 (4 count)

Circle of Trust

BOM: Embrace challenges/pray continually/seek God’s wisdom

James 1:2-4

I Thessalonians 5:16