Asylum AM – Page 381 – F3 Knoxville

Just Another Day at the Asylum…

April 4, 2016 Elvis

CONDITIONS
44 and clear

Welcome and Disclaimer

THE THANG
COP
Butt kicks 15x IC
High Knees 15x IC
Windmill 15x IC
Big arm circles forward 15x IC
Big arm circles backwards 15x IC

Get in groups of 3 PAX.

Station Work
PAX will rotate between 3 stations. At each station do AMRAP for 50 seconds of the stated exercise. Sprint to next station. Rinse and Repeat 3x.

Round 1: Spiderman Merkins, American Hammer, Imperial Walker Squats
Round 2: Dive Bombers, BBS, Mountain Slalom,
Round 3: Side-to-Side Merkins, Crunchy Frogs, Jump Squats

Mosey to hill/steps by Asylum with your cinder block (CMU) or coupons.

Coupon Stair Work
Perform AMRAP in 4 minute cycles of the following:

Round 1: Bicep Curl with CMU 10x OYO, carry CMU up stairs and do Tricep Press 10x OYO. Rinse and repeat.
Round 2: Kettlebell Swings with CMU 5x OYO, carry CMU up stairs and do Shoulder Press 5x OYO. Rinse and Repeat.
Round 3: Frog Merkin 5x OYO, run up stairs/hill, do Burpees 5x OYO

Mosey back to parking lot.

Abs
Perform AMRAP for 50 seconds of each:

BBS
Flutter Kicks

COT
Count-o-Rama AND Name-o-Rama (5 FNGs)

BOM
What you afraid of? What’s one thing you can do this week to move towards that? Prayer for Cupcake who’s shipping out this week.

MOLESKIN
It is always an incredible privilege to be with this PAX, and to attempt to lead them as Q is a humbling experience. Adding to the joy of the gloom this morning was working side-by-side with my dad, Smallmouth taking on his VQ 2.0 (yeah, that first VQ doesn’t count…). My big questions at the end are so relevant–the fear of failure ever looms before me, along with public speaking, and sometimes, dark creepy places. Being Q at the Asylum brings those fears into my headlights. The challenge: don’t swerve, hit the throttle and face it.

No Jokes…Just Work!

April 1, 2016 Capn Crunch

THE SCENE
58 degrees and damp

Welcome & Disclaimer

THE THANG
COP (5 min)

SSH 25x IC
Diagonal Lunges 12x IC
Dive Bombers 10x IC
Imperial Walkers 15x IC
Arm Circles Forward 15x IC
Arm Circles Backward 15x IC

ATMs
All done in order with no rest (without leaving plank position)

15 Alternating Shoulder Touches (4-count IC)
10 Tempo Merkins (4-count IC)
10 fast Merkins (single count IC)

Rinse and repeat 3X then run the hill and touch gate.

Line up on the curb and partner up.

No Pain No Gain Sprinters – Parking Lot (20 min)

Battle Buddy 1 performs 20 BBS while Battle Buddy 2 holds their feet in a plank position.
Battle Buddy 1 switches to Wide Merkins while Battle Buddy 2 sprints to a cone and completes appropriate burpees and sprints
- 1st cone = 5 Burpees
- 2nd cone = 10 Burpees
- 3rd cone = 15 Burpees
Battle Buddy 2 then performs the progression.
Rinse and repeat until time.

Mosey to covered area

Let Me Ups / Jumping Squats
Let Me Ups 30 sec, 10 count
Jumping Squats for 30 sec, 10 count
6X of each exercise

Abs
Hello Dolly 20x IC
Superman / Bananas IC
Lance Armstrongs 20x IC

COT
Number-O-Rama & Name-O-Rama, 1 FNG – 2 Stroke

BOM
Manhood is more than being male, it’s about how we do life. Men are life-givers, not life-suckers. One problem is when asked, most men can’t give a clear and concise definition of what it means to be a man. Almost 13 years ago YHC learned a definition of manhood that not only stuck, but has guided me and I am now seeking to impart to my boys. The definition consists of 4 simple maxims:

Real Men…Reject passivity, accept responsibility, lead courageously and expect a greater reward (God’s reward)

We were created for impact, to bring life to the situations and relationships we find ourselves in. Today is a new day…don’t memorize the definition, LIVE IT and go be a HIM in your world!

MOLESKIN
Some mornings are tougher to get to the AO than others…this one was tough for YHC. But as soon as I got there it felt like home and I couldn’t imagine being anywhere else! The PAX showed up and did the hard thing, and we all got better…AYE!

Simple but Effective

March 31, 2016 Barbie

THE SCENE
43 and clear

Intro and Disclaimer

THE THANG
COP
Side Straddle Hops x20 IC
Cherry Pickers x15 IC
Frontward Arm Circles x10 IC
Backwards Arm Circles x11 IC

Four Square of DOOM
Split up into 4 groups and complete all workouts around the square by descending from 15 reps to 1
Corner 1: Squats
Corner 2: American Hammers
Corner 3: Merkins
Corner 4: CMU shoulder press

Run the hill then repeat until finished

Cardiac Hill
Run the Hill x 2

Mosey back to the parking lot

COT
Count-off and Name-O-Rama

BOM
Psalms 56:3-4
Trust in God. Do not fear.

MOLESKIN
The PAX brought the heat this morning!! Everyone showed up ready to get better and everyone worked together to accomplish the beat down. Way to go men!

Gone In 60 Seconds…

March 28, 2016 P-Nut

THE SCENE
45 degrees and foggy

Welcome and Disclaimer given by P-nut

THE THANG
COP
Side saddle hops ICx20
Imperial Walkers ICx15
Squats ICx12
Forward arm circles ICx10
Reverse arm circles ICx10
Merkins ICx15
Burpees OYOx4

Gone in 60 seconds sequence
Military-style Merkins OYO for 60 seconds
Weighted squats OYO for 60 seconds
1 lap around parking lot

Weighted curls OYO for 60 seconds
Lateral jumps OYO for 60 seconds
1 lap around parking lot

Merkins OYO for 60 seconds
Weighted lunges for 60 seconds
1 lap around parking lot

Overhead press with coupons OYO for 60 seconds
Mountain climbers OYO for 60 seconds

Drive it like you stole it…
Formed 7 groups. One member ran with a cinder block across the parking lot, completed a burpee, then returned the cinder block to the next in line. After passing off the concrete block, the runner then sprinted up the hill behind the parking lot before returning to the line. All PAX not running did squats, crunches, mountain climbers and Al Gores while waiting to run.

Rinse and repeat 2x.

ABS: Dealer’s Choice
BBSU- High Heels
Bicycles- Quickbooks
Boat/Canoe- Ratchet

COT
Name-O-Rama: 39 brave souls, including 10 FNG’s.

BOM
P-nut reminded everyone that time is a precious commodity. Think about the power of 60 seconds and what you can do for someone in a minute. In one minute you can call or text a friend that’s struggling, call your parents and thank them for bringing you life, read a book to your child/niece/nephew. Most importantly, we can spend a minute in prayer for someone in need.

P-nut prayed us out.

MOLESKIN
The PAX came to work on this post-Easter Monday. Lots of spirited mumblechatter.

All It Takes is All You Got…

March 26, 2016 Capn Crunch

CONDITIONS
42 and clear

Welcome & Disclaimer

THE THANG
Warm Up

SSH 25x (IC)
Diagonal Lunges 10x each leg(IC)
Dive Bombers 15x (IC)
Imperial Walkers 15x (IC)
Arm Circles Forward 15x (IC)
Arm Circles Backward 15x (IC)

ATMs
All done in order with no rest (without leaving plank position)

15 Alternating Shoulder Touches (4-count IC)
10 Tempo Merkins (down on the 1-2-3, up on 4 IC)
10 fast Merkins (single count IC)

Rinse and repeat 4x

Leg-Blaster
All done in order with no rest

15x air squats (single count IC)
16x in-place lunges (8x each leg IC)
16x jumping lunges (8x each leg IC)
10x squat jumps (single count IC)

Rest for 10 count then rinse and repeat 2x

Mosey to the field behind the baseball diamonds just under the four trees.

Nickel and Dime Hill Runs
Battle Buddies alternate between…

1^st Battle Buddy bear crawls to the ditch and does 5 burpees, runs up the hill and does 10 star jumps then runs back (2^nd does flutter kicks)
2^nd Battle Buddy bear crawls to the ditch and does 5 burpees, runs up the hill and does 10 star jumps then runs back (1^st does flutter kicks)

Rinse and Repeat 4x

Jump Relays
Work with your Battle Buddy to get your cone across the line and back

Step 1: Perform 5 Burpees, 5 Diamond Merkins and 10 BBS while Battle Buddy holds plank
Step 2: Pick up the cone and jump (double footed) one pace forward. Put the cone down behind the heel of the foot and run back to Battle Buddy.
Step 3: Battle Buddy performs Steps 1 and 2
Step 3: Repeat steps 1, 2 and 3 until the cone has been brought across the far line and back.

Mosey to parking lot via Cardiac Hill

Merkin Cashout
10 Rounds of merkins. Complete AMRAP in 10 sec, rest 10 sec, AMRAP in 9 sec, rest 9 sec all the way to 1.

ABS
Hello Dolly 25x IC
Side Crunches 15x each side IC
American Hammers 15x 4ct IC

COT
Count-O-Rama & Name-O-Rama

BOM
The battle to get better physically, mentally and emotionally begins in the mind. What we focus on shapes what we become. Paul gave us some powerful words to help guide us as we seek to be HIMs:
Philippians 4:8
Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

MOLESKIN
16 men made their way to The Asylum to do a little work before celebrating Easter Weekend. As always the men gave their all to the workout and to each other. Tclaps brothers!!