Asylum AM – Page 363 – F3 Knoxville

Behind Enemy Lines

January 23, 2017 Crawdad

F3 Welcome & Disclaimer

COP

No Warmup

The Thang

The Pax divided into three squads – 1st Squad, DT Squad and Cowboy Squad.

* Took three different routes and did a hard mosey to the water treatment plant. En route, Cowboy Squad stopped at the soccer fields and did mini-suicides to the soccer goals and approximately 50 LBCs (OYO). Other two squads stopped for stations en route.

At the Water Treatment Plant, all three squads circled up and did (depending on when the squad arrived)
4 x 25 Squats (3 count IC), 4 x 25 Merkins (IC) and Baby Arm Circles (10 forward) pterodactyl (10 backwards)
All squads cross country mosey back to CMU pile. Stopped en route at the Field Office for 30 Hello Dollies (3 count IC)
Each squad got a CMU for every two people and carried the CMUs on a mosey up to the Asylum.
At the Asylym – 2 x 10 (3 count IC) of Diamond Merkins while all squads arrived.
Leave CMUs – run down Everest, reconvene for Doras.
DORAS. Each squad – approximately 4-6 trips up Everest. 8-10 minutes. Lunges and Wide Grip Merkins at the bottom.
One final trip up Everest to the top of the Summit and back to the Asylum. Mosy with CMUs back to AO.
Final Sprint up Hill by AO and back. Back to AO.

ABS

40 Flutter Kicks (3 count IC).

BOM

Stick with your squad so you can put yourself in good place to push past what you think you can do. Look out for the men in your squad.

Leg Day!!!!

January 20, 2017 Barbie

The Scene: 55 and wet. Rained all night but stopped just in time

F3 Welcome & Disclaimer

The Thang

Warmup

Cherry Pickers x10(IC)

Arm Circles Forward x10 (IC)

Arm Circles Backward x10 (IC)

High Knees x10 (IC)

Mosey to playground

Bulgarian Split Squat x10 (IC) both legs 2 rounds

Squats x15 (IC)

Derkins x15 (IC)

Bulgarian Split Squat x10 (IC) both legs

Squats x15 (IC)

Mosey to bottom of cardiac

Narrow Squats x25 (IC)

Merkins x15 (IC)

Run to top of hill

American Thor abs

Run to bottom

Squats x51 (IC)

Backpedal up hill

Skyhawk Merkin x15 (IC)

Run to bottom

Squats x25 (IC)

Run to parking lot

Squats x52 (IC)

COT

Number off: 23

BOM: Tenacity: the quality or fact of continuing to exist; persistence

MOLESKIN

Great morning for some legs. The pack keep pressing on to end the week.

WAtch OUt FOr THat POle

January 19, 2017 Red Writer

THE SCENE: 40 and clear

F3 Welcome and Disclaimer

THE THANG

Side Straddle Hop ICx20
Belly Merkins ICx15
Baby Arm Circle ICx15
Tempo Squats ICx15

Route 66 on World’s Fair Park
We ran a distance between 11 light posts, starting with 1 rep at the first pole and then adding one additional rep at each light post until you hit 11.
Round 1: Burpees
Round 2: Squats
Round 3: Merkins
Round 4: Big Boy Situps
Round 5: Carolina Dry Docks

Mosey to the Big Ball stairs.
Calf raises ICx15
Toes in calf raise ICx10
Toes out calf raise ICx10
Squat jump every other stair all the way to the top.

COT Number off and Name-O-Rama (1 FNG!)

BOM
“Whatever you do, work heartily, as for the Lord and not for men,” Colossians 3:22-23 ESV

Red Writer said that he is a recovering people pleaser. He talked about how part of being a H.I.M. (High Impact Man) is rejecting passivity. It’s easy for us as men to either check out of the mundane things or shrink back from the things that make us feel intimidated, pressured and afraid. But as men we must refuse to be passive and live our life on purpose and with greater purpose. That greater purpose is always found when we lift our heads up out of our boredom and stress, and see that we have a Heavenly Father and His gaze is always on us. He sees our weakness, he sees our frustration, he sees our fear; and He still loves us. His gaze and his unconditional love is the fuel that drives us in the mundane and the stress, to stay engaged and reject passivity.

“I always feel it well just to put a few words of prayer between everything I do” -Spurgeon

Be Aware

January 16, 2017 Barbie

F3 Welcome & disclaimer

The Scene

Saturday January 15, 2017

Low 50s with fog. Great weather for January.

Welcome and Disclaimer

Warm up:

20 SSH – 4 COUNT

ONE – BURPEE

10 – MERKINS – 4 COUNT

TWO – BURPEES

10 – BIG ARM CIRCLES – 4 COUNT

THREE – BURPEES

10 – SMALL ARM CIRCLES – 4 COUNT

FOUR – BURPEES

10 – CHERRY PICKERS 4 COUNT

FIVE -BURPEES

20 – SQUATS – 4 COUNT

SIX – BURPEES

SUICIDES RUN WITH 5 STATIONS

MERKINS 2 4 6 8 10 8 4 2

STRAIGHT RUN SUICIDES

BURPEES 1 2 3 4 5 4 3 2 1

STRAIGHT RUN SUICIDES

LUNGES 2 4 6 8 10 8 4 2

FOOR CORNERS 20 COUNT

1. FOOTBALL RUN

SQUATS

2. DIAMOND MERKINS

WIDE ARM MERKINS

3. CALF RAISES

LUNGES

4. BURPEES 10

STAR JUMPS

Shoulder Tag Exercise

ABBS:

20 – LBCs

20 – Leg Raises

20 – In/outs

20 – One leg toe touches

20 – Mountain Climbers

Count Off

F3 roll call with FNG (1)

Message: Self Defense – Always be aware of your surroundings.

Prayer

Keep it moving

January 11, 2017 Archie

The Scene

49 and raining (definitely gloomy)

F3 Welcome & Disclaimer

The Thang

SSH x25 (IC)

Arm Circles Forward x15 (IC)

Arm Circles Backward x15 (IC)

Squats 15 (IC)

Indian Run w/Pauses for Exercises

(entire 2 mi park greenway, started out heading towards Northshore from SP)

 Pause run: sprint up Everest

 Pause run: Wall Sits (1 min)

 Pause run: Merkins x15 (IC)

 Pause run: Smurf Jacks x 20 (IC)

 Pause run: Pull Ups x10 OYO

 Pause run: Dry Docks x15 (IC)

 Pause run: Burpees x10 OYO

 Pause run: Flutter Kicks x20 (IC)

MARY

Dealer’s Choice

COT

Number off (14) and Name-O- Rama

BOM

Hebrews 12:1-13

“…Run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith…” Head into the rest of your day joyful that you are justified by Jesus, but don’t forget the 3 rd F. Physical fitness is valuable, but faith and godliness are of higher value. Work on becoming the image of God (through His Grace) just like you got out of bed this morning to work on your physical fitness.

MOLESKIN

The PAX did a great job this morning ensuring that no man got left behind, and everyone finished strong.