F3 Knoxville

Category: Asylum AM

Founding AO

CMUesday = Longer Arms

AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Dung Beetle, Tropicana, Grandslam, Pac-man
FNGs: None
COUNT: 6
WARMUP:

5 EASY Burpees
15 SSH
20 Carltons/Front Swings/Michael Phelps
Runners Stretch
Tie Fighters
Cherry Pickers
Deep Squat

THE THANG:

Farmers Carry to the Rustic Pavilon..

Round1:

20 Merkins
15 Table Rows
20 Jump Squats

Round 2:

20 Derkins
15 Table Rows
20 Iron Mikes (10 Each Side)

Round 3:

20 Irkins
15 Table Rows
20 Air Squats

Farmers Carry to the Amphitheatre

Station One:
1.) Up and over Merkins

2.) Lawnmowers (R/L)

Transport = Farmers Carry (Switch halfway R/L)

Station 2

1.) Curls

2.) Big Bois

Transport = Rifle Carry to the bottom

MARY:

ditch the CMUs at the charging station and hustle back to the AO

ANNOUNCEMENTS:

Convergence this weekend!

COT:

Story of a man teaching his son that when you love someone… you serve them.

Exploring the New Areas

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Fabio (Joe Hamilton), Tropicana, Coolio (Greg Fox), bluebird, Waffle House (Brady Greene)
FNGs: None
COUNT: 7
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.3 miles

MARY: No time for her today

ANNOUNCEMENTS: F3 UnCOVEred is this Saturday. Register if you’re going.

COT: Caught Woodpecker’s BOM

[mountainbiking] Tour de Hastie

AO: mountainbiking
Q: Billy Goat
PAX: Abscess, Bling, Frosty, Gru Petr Hanousek, Sambo, @ChooChoo
FNGs: None
COUNT: 7
WARMUP: Ride down Margaret to Shadow Run ascent

THE THANG: Up Shadow Run to Yellow Jacket then the techy A,E,I,O,U over to Redwood, then Sidney Belle and up Remedy Hill and down Sugar & Rum to Sinkhole back to Sidney Belle up Hardwood and down Dryer to Sinkhole to Margaret and then up Mitchie’s Way and down View Park with a closing loop of Springarn

MARY:

ANNOUNCEMENTS: Q for a Wednesday is open.

COT:

– King Asa of Judah wanted to wipe out & destroy idolatry & direct people back to God

– But this was no easy task. So God sent a spirit upon Azariah to encourage King Asa with this verse

– “But you, take courage! Do not let your hands be weak, for your work shall be rewarded.” 2 Chronicles‬ ‭15‬:‭7‬ ‭ESV‬‬ bible.com/bible/59/2ch.15.7.ESV

– This verse has the power to keep us in the battle, the energy to keep us from quitting when life is tough. God is telling us if you endure, one day you will be rewarded. Not you “might” be rewarded but that you “will” be rewarded. God is ever present & knows your struggles – challenges at work, with family, finances, finding a job, health issues, disappointment, doubt.

– In this verse, no matter what or how long, God tells us to BE STRONG and not give up because we are not alone.

– Psalm 46:1 says “God is our refuge and strength, a very present help in trouble” Not help sometimes but a very present help

– Keep your Trust in Him and you WILL be rewarded.

The Goo Gone Firecracker 500

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Gibbler, Double Wide, Waffle House (Brady Greene), Cinco (Scott McGuire), Rainbow, Foie Gras
FNGs: None
COUNT: 8
WARMUP:
– Motivators
– Tempo Merkins
– Cherry Pickers
– Windmills
– Rockettes
– Tie-Fighters
– X-Wing
– 6 Count Burpees

THE THANG:
– Exercised at various stations to the base of Cardiac
– Tried out the new pavement with Bearpees to the first turn and Lt. Dans to the next turn
– Went down and up Route 66
– There was some splashing of merlot, but it was time to find Mary anyway.

MARY:
– Dante’s Core

ANNOUNCEMENTS:
– Asylum Gear is ordered and should be coming our way soon.

COT:
– The right path is the clear choice, but it will not be an easy path. It will be uphill and we will be tempted to turn back. But 1 Corinthians 10:13 reminds us that we will not be tempted more than we can stand to resist.

[mountainbiking] Wednesday Night Ride

AO: mountainbiking
Q: Imaginary
PAX: Frosty, Toebox, Spicoli, Riddler, Old School, Cleaver (@Spicoli’s 2.0)
FNGs: 1 Cleaver (@Spicoli’s 2.0)
COUNT: 7
Happy 4th of July!!

WARMUP / ROUTE: Take off and ride. Got in a lot of downhill sessions and some flow.

ANNOUNCEMENTS: Q calendar is open. Please signup – just pick a location, lead the ride and provide a COT of what is on your mind. If you ride by yourself, you are equipped to Q.

CIRCLE OF TRUST/BOM:

Not sure if this story is true below, but we talked about not missing opportunities – you never know when it may be the last.

A good friend of mine unexpectedly lost his wife. A couple months later we were golfing together, chatting about nothing. He asked what my dinner plans were, and I told him wifey wanted my homemade chili and cornbread, but I didn’t feel like stopping at the store. We golfed a few more minutes when he quietly said, “Make the chili.”

It took me a few minutes to realize we were no longer talking about dinner. It was about going out of your way to do something for someone you love because at any moment, they could unexpectedly be taken from you. So today I’m sharing with you that wisdom handed to me by my dear friend, that I’ve thought of many times since that day. Next time someone you love wants you to go for a walk or watch a football game or play a board game or just put your phone down and give them your undivided attention, just do it. “Make the chili.”