Asylum AM – Page 378 – F3 Knoxville

Elevate

May 16, 2016 P-Nut

THE SCENE
40 degrees and clear

Welcome and Disclaimer

THE THANG
COP
Squats ICx20
Side saddle hops ICx20
Bobby Hurleys OYOx10
Forward arm circles ICx10
Reverse arm circles ICx10

Lakeshore Tour
Mosey to Cardiac Hill

Burpees OYOx10

Mosey to top of Cardiac Hill

Burpees OYOx10
Merkins ICx10

Mosey to the Greenway

Burpees OYOx10
Merkins ICx10
LBC OYOx30

Mosey to park entrance

Burpees OYOx10
Merkins ICx10
LBC OYOx30
Mountain climbers ICx20

Mosey for two laps up and down the Veterans cemetery driveway…back across the street to the entrance of Lakeshore…

Plank-O-Rama (Cap’n Crunch)

Mosey to the upper parking lot.

Burpees OYOx10
Merkins ICx10
LBC OYOx30
Mountain climbers ICx20
Carolina Dry Docks ICx10

Mosey back to the AO…

Abs
Dealer’s Choice
Imperial Walkers ICx15 (P-nut)
Hello Dolly ICx15 (P-nut)
Boat/Canoe (Zygote)
Flutter kicks (Cat Gut)

Closed out with an ATM sequence (Cap’n Crunch)

COT
Number off and Name-O-Rama
25 brave souls, including 1 FNG (Tuck).

BOM
P-nut reminded everyone of the business that surrounds them in everyday life. Work, stress, hurt and worldly pursuits can distract us from our purpose. We need to elevate our thinking and focus on Christ to help us become better men. Get out of the world and into Jesus. P-nut prayed us out.

MOLESKIN
Lots of spirited mumblechatter on this unseasonably chilly May morning. Good vibes from good men.

Just Keep Moving…

May 13, 2016 Capn Crunch

THE SCENE
64 and Clear

Welcome & Disclaimer

THE THANG
COP

SSH x 21 (In silent cadence in memory of Speedbump, his soccer number was 21)
Imperial Walkers x17 (IC)
Merkins x17 (IC)
Toy Soldiers x20 (IC)
Arm Circles Forward x17 (IC)
Arm Circles Backward x17 (IC)

Mosey to parking lot on other side of playground. Partner up in teams of 3

Full Body Sprints
2 men at Cone 1 and 1 man at Cone 2. One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone. Then man at Cone 2 runs to Cone 1 while other men do exercises. First man now runs to Cone 2. Rinse and repeat for 8 minutes.

Upper
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Wide Merkins / Dive Bombers

Mosey to street area between parking lots

Abs
Cone 1 = Big Boy Twists / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Mosey to the bottom of the hill near the parking lot

Lower
Cone 1 = Russian Dead Lifts / Lunges
Cone 2 = Narrow Squats / Reverse Lunges

Mosey to parking lot and circle up

Cash-Out
Partner up. Partner 1 does 10 burpees while Partner 2 holds plank. Switch.
Rinse and repeat 6x (Total burpees = 60). Had to audible due to time.

COT
Number off and Name-O-Rama

BOM
Element of Authentic Manhood – Stewardship.
Matthew 25:14-30. We are stewards of all we have, not owners. Ownership implies that we are the center, stewardship reminds us that we have to give an account what we have been given. Not just our resources and talents, but our relationships.

MOLESKIN
The PAX came ready to work and crushed it this morning. Lot’s of good mummblechatter, great way to end the week and prep for the weekend!

I Hate Triangles!

May 11, 2016 Barbie

THE SCENE
Lightning in the distance nice 65 degrees with a little rain to end on

F3 Intro and Disclaimer

THE THANG
COP
10 Burpees
Bermuda Triangle #1
First Cone: 10 merkins
Bear crawl between first and second cone
10 Carolina Dry Docks
Lunge between second and third cone
10 squats
Sprint between third and first cone

Rinse and repeat for 10 min

Mosey to covered area, dugout and next to playground area

Bermuda Triangle #2
10 pull ups in the dugout
Run from dugout to short walls near playground
10 step ups at the short walls
Run from playground to covered area
10 rows and repeat
Run to dugout

Rinse and repeat for 10 min
Back to Bermuda Triangle #1
Repeat for 8 min.

Back to Bermuda Triangle #2
epeat for 8 min.

Abs
American Thor x6 IC

COT
Number off & Name-O-Rama

BOM
Proverbs24:5-6 Seek Wise Counsel

Shared Burden…

May 10, 2016 Hooker

THE SCENE
80 and sunny

THE THANG
COP
(IC): Cherry Pickers x 10, Rockettes x 10, Windmills x 10
Mosey up road and down cardiac hill, then to coupon pile past baseball fields

Coupon Circuit
Grab 2 coupons and circle up
a. Overhead press x 30 (IC)
b. Bicep curls x 20 (IC)
c. Tricep extensions x 20 (IC)
d. American Hammer with coupon x 20 (IC)

From here on out be sure to share the duties of carrying the CMU

Mosey to AO to grab CMU, mosey with CMU to bottom of cardiac hill

Circuit with CMU
a. Sprint 10 light posts, burpees x 5 @ 10th light post, run backwards 10 light posts, mountain climbers x 10 @10th light post
b. Sprint, jump squat x 15, grapevine right x 5 light posts, BBS x 20
c. Sprint, merkins x 15, grapevine left x 5 light posts, dive bomber x 10

Mosey back to AO with CMU and set it down
Abs
Flutter kicks x 20, BBS x 20, Hello Dolly x 20 (All IC)

COT
Number off (3) and Name-o-rama

BOM
The purpose of this workout was to share a weight. The CMU, as life often is, was quite heavy and a burden. I want us to remember to share with our brothers: share the good and the bad times, don’t hold back, give all you have to help them out. This can be physically, spiritually, emotionally. Help with everyday tasks, be honest with each other. Older men in our lives have more than likely been through the same times and struggles, younger men will likely go through them at some point, and men our age are possibly experiencing them currently. Let’s use this to build each other, learn from each other, and build one another up!
MOLESKIN
PAX presence this afternoon was weak, we had some out on injuries and for work. We are tired and sore from carrying the CMU all over The Asylum. Goes to show that the more brothers that are present to support you, the easier life is. You will learn more, pour into others more, and be fulfilled to a greater extent. Let’s get out there and support each other this week! How can I help you?

Submitted by Hooker

This Ain’t Narnia!

May 9, 2016 QuickBooks

THE SCENE
62 and Clear

THE THANG
COP
Side Straddle hops – 20x
Rockettes- 20x
Imperial Walkers- 20x
Baby Arm Circles – Forward and back 10x each direction
Route 66 – The Narnia Lampposts Edition
The PAX began the workout on the frontside of the AO Trail. The PAX had a series of 5 exercises. Each exercise was one round of 11 lampposts.

The 5 exercises were:
– Jump Squats
– Burpees
– Dive Bombers
– Big Boy Sit Ups
– Mericans

The PAX bear crawled to the first lamppost where he completed one Jump Squat. He would bear crawl to the next lamppost and complete two Jump Squats and so on until the 11th lamppost finishing with 11 Jump Squats. Following the 11th post, the PAX would run back to the beginning to begin round two of Burpees.

After round 1 (a quarter mile of bear crawls) there was an audible called changing the bear crawls to sprints in between lampposts.

The majority of the PAX Completed 3 rounds. And moseyed back to the AO for ABS

In total the PAX:
Bear Crawled close to a quarter mile
Completed 66 Jump Squats
Completed 66 Burpees
Competed 66 Dive Bombers
(Some made it to Big Boy Sit Ups)
ABS
Big Boy Sit-ups until the whole PAX was back together
Not So Lazy Boys
Flutter Kicks- 20x on a 3 count
Lance Armstrong’s (Bicycles) -20x on a 3 count

COP
Number Off and Name-O-Rama

BOM
There is no easy path to growth. Physical, mental and spiritual growth requires something of you and requires you to stay the course. The road may seem long and hard at times, but look around…your F3 brothers are with you the whole way!