F3 Knoxville

Category: Asylum AM

Founding AO

[the-pulpit] Come & See the Stations of the Cross

AO: the-pulpit
Q: Sawdust
PAX: Betty, Rougarou, Voodoo, Ike, Kevin (Miss Piggie), Smoked Pickle, Jim Norris, Leland Robbins (Geiger)
FNGs: None
COUNT: 9
WARMUP:
– SSH (32 in memory of those lost at VT on this date in 2007)
– Stretch
– Tempo Merkins
– Tie-Fighters

THE THANG: This workout was a tour of the grounds with the 14 Stations of the Cross with Scripture, an AMRAP exercise, and taking turns carrying an 80-lb sand bag (in lieu of a cross)
1. Jesus is condemned to death – Peter Parkers
2. Jesus carries the cross – Merkins
3. Jesus falls for the first time – Burpees
4. Jesus meets his Mother – Big Boy Sit-Ups
5. Simon helps Jesus carry his cross – Sumo Squats
6. Veronica wipes the face of Jesus – V-Ups
7. Jesus falls a second time – Burpees
8. Jesus meets the women of Jerusalem – Hello Dolly
9. Jesus falls a third time – Burpees
10. Jesus is stripped of his garments – Froggy Squats
11. Jesus is nailed to the cross – T-Merkins
12. Jesus dies on the cross – Star Gazers
13. Jesus’ body is removed from the cross – Dips
14. Jesus is laid in the tomb – Low Plank

MARY: N/A

ANNOUNCEMENTS:
– Reviewed the worship calendar for this weekend at Grace
– Frozen Head CSAUSP 26-Apr-25
– Hardship Hill 17-May-25

COT: Essentially the whole workout was a BOM, but the final note to reflect on is that it is finished, but the story has not ended. Matthew 28:5-6 And the angel sed to the women, “Do not be afraid: for I know that you are looking for Jesus who has been crucified. He is not here, for He has risen, just as He said. Come [and], see the place where he was lying.”

H&R Block

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Grandslam, Hands, Matlock (Bill Maddox), P3, Pac-man, Sawdust
FNGs: None
COUNT: 7
WARMUP: SSH, froggy squats, split jacks, tie fighters, broga

THE THANG: One partner takes off with a farmer carry, other partner stays and knocks out 20 Merkins, gets up, runs to catch other partner and they swap out. Did this up to the overlook.
Then did Dora’s. 100 curl/press, 150 swings, 2 rounds of blockies. Mode of transport was bear crawl, lunge, then broad jump.
Catch the farmer if you can back to the AO but this time the exercise was 5 up/downs.

MARY: 10 weighted Lt. Dan’s
Pushed P3’s dangerously sharp new CMU around the parking lot to try to dull it down a bit.
30 4 count little blocky crunches

ANNOUNCEMENTS: CSAUP and Hardship Hill coming. Asylum AM Night at the Smokies. Birthday party at P3’s (limited parking, juice, and cupcakes available).

COT: Victory can be a defeat and defeat a victory. Good uses all things for a greater good as his ways are not our ways.

Ruckin’ NIL

AO: asylum-am
Q: Sawdust , Charmin (John Willis), Gibbler, bluebird, Matlock (Bill Maddox), Code Brown
PAX: Matlock (Bill Maddox), Code Brown, bluebird, Sawdust, Gibbler, Charmin (John Willis), Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 6
WARMUP: Hitch up the :dog2: :dog2:

THE THANG: Ruck for 4.6 Miles

MARY: N/A

ANNOUNCEMENTS: CSAUP at Frozen Head 4/26 & Hardship Hill on 5/17

COT: P3 shared his thoughts on this Easter Holy Week.

P3’s Monday AMRAP

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Rainbow, Russell Crook/Crablegs, Cinco (Scott McGuire), Hands, Pac-man, Waffle House (Brady Greene), Fabio (Joe Hamilton), F3 Pluto ( Hugh Nystrom), Love’s
FNGs: None
COUNT: 11
WARMUP:

5 easy Up-Downs
SSH
Lap around the parking lot
Cherry Pickers
Abe Vigoda’s
Runners Stretch
Shoulder Stretches

THE THANG:

Mosey to Muscle Beach and work through the following AMRAP

10 Pull-ups or Rows
20 Mericans
30 Step-ups
40 LBCs
Run up narrow path to top of Rose Bowl and back down opposite side

Rinse and repeat

MARY: Negative

ANNOUNCEMENTS:

Convergence at Frozen Head at the end of the month!

Hardship Hill coming up on May 17th.

Working on getting an F3 smokies game on the books!

COT:

Holy Week is upon us. Reflect on the waywardness of humanity. As humans we are easily swayed off of our mark. Practice consistency in faith and further appreciate the sacrifice and love given to those of us whom are so wayward in our faith and how amazing that truly is.

[lostpearls] April You vs You

AO: lostpearls
Q: Bail Bonds
PAX: Natty, flyball, CareBear, Borg, Mathlete, Biohack, Bail Bonds
FNGs: None
COUNT: 7
WARMUP:
SSH, Cherry Pickers, Lateral Lunges, OH Claps, Seal Claps, Tempo Merkins, X-Factor

THE THANG:
The Workout:
PART 1: RUN
10-minute timer
Begin at Line 1:
Run to Line 2 (10 yards) and back
Run to Line 3 (20 yards) and back
Run to Line 4 (30 yards) and back
→ That’s 1 rep
Rinse and repeat for 10 minutes
Record total reps
1-minute rest

PART 2: AMRAP
3×2-minute timer (no rest between movements)
Count total reps (cumulative):
2 minutes AMRAP Side-Straddle Hops (SSH)
2 minutes AMRAP High Knees (count 1 leg)
2 minutes AMRAP Mountain Climbers (count 1 leg)
3 minutes rest
Record total reps from Round 1

THEN… REPEAT THE ENTIRE WORKOUT
Start over from Part 1 and repeat the full circuit. Reset your rep count.

Submit Your Scores (4 Total):
Round 1 Run Reps
Round 1 AMRAP Reps
Round 2 Run Reps
Round 2 AMRAP Reps

MARY:
None

ANNOUNCEMENTS:
Hardship Hill is 5/17, extra discounts to help tear down

COT:
Change is inevitable. It can be good or bad. Expected or not. But regardless, you can have faith that your Heavenly Father loves you and give Him glory. Trust the process. Don’t be stubborn. Be flexible.
See the attached quote from Chadd Wright.