F3 Knoxville

Category: Asylum AM

Founding AO

[banjo-pm] Banjo beatdown

AO: banjo-pm
Q: Pusher
PAX: Down Under, 2 patients, 0
FNGs: 1 0
COUNT: 2
WARMUP: Side straddle hop, baby arm circle, slow tempo Squats, Merkins, stretching
Mosey to 6 stations

THE THANG:
Start with 5 reps each exercises then go up to 10 reps then down back to 5 reps each exercise and each station.

1st station Merkins, Wide Merkins, Dry docks then bear
Crawl to the next station
2nd station Flutter kicks, Hello Dollies, Big boy situps lunges to the next station
3rd station Squats, Jump Squats and Apollo oh no then go to the next Bernie Sanders
4th station Merkin, Dips, curls bunny hop to the next
5th Superman, Pelvic bridging or pickle pounders with one leg, plank for 60 seconds Go to the next Mosey to the next.
6th station Arm blasters arm circles reverse overhead claps and reaching for the roof.
rinse and repeat*

Mosey to the AO, Rocky Balboa, squats with heals against the curve
Then go to the bench Incline merkins and Dips
Then back to AO

MARY: SWP. Stretching with Pusher trunk twisting hold for 15 seconds
Then Time :alarm_clock:

ANNOUNCEMENTS: Banjo-PM (Bluegrass Elementary) Every Wednesday 6-6:45 PM

COT: There are three essentials to leadership: Humility , Clarity and Courage. In addition, being positive will encourage people.

Sherpa training

AO: asylum-am
Q: Hands
PAX: Cinco (Scott McGuire), Bunny, Cat Gut (Mike Davis), Cosmo 2, Double Wide, F3 Pluto ( Hugh Nystrom), Hands, P3, Pac-man, Rainbow, Techmo
FNGs: None
COUNT: 11
WARMUP: Motivator, plank work, mosey to Everest

THE THANG: 25 Merkins and 25 4 count LBC, then up Everest. Rinse and repeat for 3 trips total. 4 round was at the base of the space needle with one trip up the Space Needle. A game of tackle the skunk was then considered but ultimately rejected by all the pax but P3 had to be called off the chase. We did some toe merkins and core work at the home office and then worked our way back to the AO, stopping to bear crawl, lunge and broad jump a few times.

MARY: Never

ANNOUNCEMENTS: Book club coming soon. Memorial Day same time or later? TBD

COT: You are a fisher of men. Check your bait!

[the-pulpit] Copy and modify other Q’s workouts

AO: the-pulpit
Q: Ike
PAX: Leland Robbins (Geiger), Betty, Chuck
FNGs: None
COUNT: 4
WARMUP: Side straddle hope, cheery pickers, stretching

THE THANG:
Running around the campus with stops for merkins
A round of bear crawl up the hill, merkins at the top, and run down on the road
Various exercises while a member walks with two coupons
A game of hitting the hole in a tire with one set of exercise for success and one for failure.

MARY:

ANNOUNCEMENTS: None

COT: Thought on the prodigal son.

[virtuous-leadership-school] BSIA is back

AO: virtuous-leadership-school
Q: Mermaid
PAX: Borg, Spellcheck, Otis, Cowlick, Spinner, Mermaid
FNGs: None
COUNT: 6
The Best Sunrise In America (BSIA), as it’s billed at Asylum, was on full display as we moved this group back outside.

This week we covered the final chapter in Get Right, 1.12 Meeting. There was tremendous discussion as always, and the six of us are better for not only attending, but sharing and learning more about how to be better leaders.

Here is a CHATGPT Summary of this chapter of the Qsource.

Summary of “The Public Manifestation of Faith”
This piece emphasizes the importance of publicly expressing one’s faith, particularly through communal gatherings, as a means to strengthen belief, hold leaders accountable, and leave a lasting legacy.

Faith in Community
Faith is most effectively nurtured in the company of others. Engaging in communal activities, such as attending services, allows individuals to:
– Strengthen their belief system
– Support and be supported by fellow believers
– Hold spiritual leaders accountable
– Experience personal growth through service to others
Despite logistical challenges, the act of meeting together serves a purpose beyond personal comfort—it is a practice that accelerates faith and fosters leadership virtues.

The Role of Leadership and Candor
Effective leadership is rooted in virtue and the consistent application of one’s belief system. A virtuous leader is characterized by:
– Competence in practicing their faith
– Commitment to truth
– Willingness to confront difficult truths
Candor, the ability to graciously tell and hear hard truths, is essential for leaders. The presence of committed individuals in communal settings encourages leaders to speak boldly and uphold accountability.

Leaving a Legacy
A lasting legacy is built through consistent practice of faith and leadership virtues. By publicly manifesting faith, individuals contribute to a community that supports and holds each other accountable, ensuring that the impact of their beliefs endures beyond their lifetime.

In essence, the public manifestation of faith is not merely about personal edification but about contributing to a community that upholds truth, supports leadership, and leaves a lasting legacy.

[lostpearls] Strictly Ruck Only

AO: lostpearls
Q: Bail Bonds
PAX: flyball, 30 second warning
FNGs: None
COUNT: 3
WARMUP:
Squat Walkers, Seal Claps, LBACs, Cherry Pickers

THE THANG:
Ruck

MARY:
No time

ANNOUNCEMENTS:
Hardship Hill tomorrow!
F3 Dad Camp in August

COT:
Discipline does NOT equal Freedom!
You can’t mimic what someone else does and find freedom in that discipline. You have to find discipline in your own identity to find freedom.