Asylum AM – Page 379 – F3 Knoxville

Plunger’s Revenge…

May 6, 2016 F3 Knox

THE SCENE
43 and Clear

Welcome and Disclaimer

THE THANG
COP
Side-straddle Hop x20 (IC)
Imperial Walkers x15 (IC)
Rockettes x 10 (IC)
Blast-off Merkin x15 (IC)
Baby Arm Circles Forward x10 (IC)
Baby Arm Circles Backward x 10 (IC)

Line up on the curb on one end of the parking lot

Parking Lot Runs
Jump Squats x25
Dragon Walk across parking lot

Dry Docks x25
Mario Lunges across parking lot

Merkins x25
Backwards Bear Crawl across parking lot

Mountain Climbers x25 (4-count)
Duck Walk across parking lot

Mosey to bottom of Everest

Mt. Burpee
10 Burpees
Run up and down Everest
9 Burpees
Run up and down Everest
8 Burpees
Run up and down Everest
continue until Q calls time

Mosey back to AO

Abs
Sit ups x30 (IC)
BOM
“You can’t worship God as a means to anything. That is, the affections of the heart for God are an end in themselves.” -John Piper
MOLESKIN
21 PAX got up to “punch Friday in the face.” The workout proved to be pretty difficult, but the PAX worked well to encourage each other throughout the morning. Not much mumblechatter on Everest, but I assume that’s because no one could breath (including myself). Lots of sitting at the end of abs indicates a solid beatdown.

Just Keep Moving

May 5, 2016 Hooker

THE SCENE
Chilly, steady wind, sunny

THE THANG
COP
Side straddle hop x 30
Cherry pickers x 10
Windmills x 10
Rockettes x 10

Thursday Night Mayhem
Mosey around Everest and up the road to the yellow gate; do 10 burpees OYO

Mosey up the upper road, down the second set of stairs to parking wall; wall sit x 90 sec.

Mosey around backside of Asylum on top road to coupon pile

Grab two coupons: tricep extensions x 20, overhead press x 20, chest fly x 20; return coupons IC

Mosey to bottom of cardiac hill

Sprint to first switchback, backwards run to second, sprint to top benches

Merkins x 20, mountain climbers x 20, squats x 20 OYO

Mosey back to parking lot

Abs
Big boy situps x 50
Hello dolly x 25
Flutter kicks x 20 IC

Dealer’s choice:
1. Lance Armstrong x 25 (Plunger) IC
2. blast off merkin x 15 (Plunger) IC

COT
Number Off & Name-O-Rama

BOM
Verse: James 1:19 – “Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; for the anger of man does not produce the righteousness of God.”
This was the first verse I ever memorized and has meant more to me as I grow older. I find that I speak so much and sometimes I wonder “what would that person have said to me during that time if I hadn’t been talking?” But when I don’t speak and I do listen, especially to those who are older and wiser than I, that I learn so much. This has been something that has been on my heart a lot recently. When I stay calm, when I don’t speak, and when I stop and listen, I learn from those around me, I keep a good witness for the Lord by not getting angry, and best of all, I hear and learn from Him in times of quiet and silence. I encourage each of you to be quick to listen, slow to speak, and slow to anger so as to learn and understand what God is doing in your life and the lives of others.

60 Seconds…

May 2, 2016 Capn Crunch

THE SCENE
64 and clear

Welcome & Disclaimer

THE THANG
COP

SSH x30 (IC)
Dive Bombers x15 (IC)
Toy Soldiers x15 (IC)
Arm Circles Forward x10 (IC)
Arm Circles Backward x10 (IC)
Imperial Walkers x15 (IC)
Run the parking lot x2

Mosey to the paver pile and grab two coupons. Then mosey back to the parking lot and line up on the curb near the hill.

YCDAFSS
We will have 6, 1 minute rounds in a pyramid (R1 = 1min, R2 = 2min, … , R6 = 6min). Between rounds do suicide sprints across the parking lot (run to 1^st cone, run back to start, run to 2^nd cone run back to start, run to far curb and back to start)

Round 1 – Flyes
Round 2 – Flyes, Prisoner Squats
Round 3 – Flyes, Prisoner Squats, Curls
Round 4 – Flyes, Prisoner Squats, Curls, Mountain Climbers
Round 5 – Flyes, Prisoner Squats, Curls, Mountain Climbers, Arnold Presses
Round 6 – Flyes, Prisoner Squats, Curls, Mountain Climbers, Arnold Presses, Reverse Lunges

Circle up for abs

Abs
Captain Thors – x8 (IC)

COT
Number off and Name-O-Rama (1 FNG – Uncle Rico)

BOM
The opposite of manhood isn’t womanhood, it’s boyhood (1 Corinthians 10:11 – When I was a child, I spoke as a child, I understood as a child, I thought as a child; but when I became a man, I put away childish things.). The difference between manhood and boyhood is not a sense of fun and zest for life, it’s maturity. We don’t want to loose the joy of living, but the world…our loved ones…NEED us to be men. The need us to reject passivity, accept responsibility, lead courageously, expect a greater reward…God’s reward. Each morning at F3 we come together to get better physically, mentally and spiritually in the context of other men. Men teach us how to be better men, so keep coming and keep giving!

MOLESKIN
The Knoxville PAX loves to kick off the week with a bang! Monday’s are usually well attended and this morning was no different. Everyone showed up ready to get better. It was a great morning…I would expect nothing less. AYE!!

Strength and Honor,
Cap’n Crunch

Run-O-Rama

April 21, 2016 I-Beam

THE SCENE
42 and Clear

THE THANG
COP
Side Straddle Hops x 20 (IC)
Big arm circles x10 IC (forward and backwards)
Burpees x5 OYO

Mosey

Four Corners
4 Circuits, 25% Effort Mosey between corners
1st Station – Merkins x 20
2nd Station – Squats x 20
3rd Station – Reverse Lunges x 20 (10 each leg)
4th Station – Burpees x 10

Rinse and repeat – 50%, 75% and 100% Effort

Planks when complete

Suicides
Partner up
Run one suicide while partner does BBS
Switch up, run two suicides each

Mosey back to parking lot

Abs
Ab cycle:
Flutter kicks x 10 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 15 IC
Hold feet 6 inches off ground
COT
Name-o-Rama
1 FNG – Mogul
BOM
Pledge of Allegiance

“Either make the tree good and its fruit good, or make the tree bad and its fruit bad, for the tree is known by its fruit. You brood of vipers! How can you speak good, when you are evil? For out of the abundance of the heart the mouth speaks. The good person out of his good treasure brings forth good, and the evil person out of his evil treasure brings forth evil. I tell you, on the day of judgment people will give account for every careless word they speak, for by your words you will be justified, and by your words you will be condemned.”

Matthew 12:33-37 ESV

Gus Bus Smackdown!

April 19, 2016 F3 Knox

THE SCENE
50F and Cloudy

Welcome & Disclaimer

THE THANG
COP
Imperial Walkers x10 (IC)
Hillbillies x10 (IC)
Side Straddle Hops x25 (IC)
Hit the Head (to latrine and back)
Side Straddle Hops x50 (IC)
Gorilla Humpers x20 (IC)

Circuit

Thigh Master x10
Y Squat x10
Burpees x10
Hydraulic Squat x10
Merkins x10

Rinse and Repeat

Ring of Fire
PAX hold Al Gore while one #HIM completes 5 burpees or 5 hydraulic squats (user’s choice) until all PAX have completed exercise.

ABS
Big Boy Sit-ups x10 (OYO)
Flutter Kick x12 (IC)
Dr. W x5 (IC)
Big Boy Sit-ups x10 (OYO)
Flutter Kick x20 (IC)
Dr. W x5 (IC)
Big Boy Sit-ups x10 (OYO)
Flutter Kick x20 (IC)
Dr. W x5 (IC)

BONUS – La La Leggy!
Squats x 20
Lunges x 20
Drop Lunges x 20
Jump Squats x 20
Calf Raises x 20

Ratchet’s Shoulder Blaster

COT
Number off and Name-O-Rama

BOM
Nehemiah was given a vision by God to rebuild the walls around Jerusalem. The task itself was difficult, but he gathered the people and materials to make the vision a reality. But he had doubters: Sanballat the Horonite, Tobiah the Ammonite, and Geshem the Arab. They doubted him, ridiculed him, and threatened him. Nehemiah never lost sight of his vision, trusted God, and stayed ready to fight if necessary.

Nehemiah said, “Do not be afraid of them. Remember the Lord, who is great and awesome, and fight for your brothers, your sons, your daughters, your wives, and your homes.”

We all have a task at hand, and we also all have doubters. We must (1) never lose sight of our vision, (2) trust God, and (3) fight for what has been entrusted to us.

MOLESKIN
The PAX stayed in the Circle of Trust as we repped out some familiar and not-so-familiar leg and ab exercises. Because the Q didn’t effectively communicate the need for CMUs, a few audibles were called on the fly to ensure all could participate and get better together.