F3 Knoxville

Category: Asylum AM

Founding AO

[juco-rush] hill repeats

AO: juco-rush
Q: Cheap Ride
PAX: Zippy
FNGs: None
COUNT: 2
WARMUP: 10 min to The Glen

THE THANG: 30/60/90 seconds of faster up hill x 4

MARY: 10 min from The Glen

ANNOUNCEMENTS: unCOVEred July 13

COT: Matthew 6:19-34
Key verses: “Do not store up for yourselves treasures on earth, where moth and rust/rats destroy.” “Therefore do not worry about tomorrow, for tomorrow will worry about itself.”
Nothing we have lasts, and we are only given each day a day at a time. Stay obedient to God a day at a time.

[bluegrass-pm-otb] Keep it simple

AO: bluegrass-pm-otb
Q: Tenderfoot
PAX: Pele (Jon Lindberg), Brick, Abacus, Welches (Leland Murphy), Doubtfire (Nick Bond), The Situation, Dain Bramage (Will Olson), Drum Major, Pusher, Finger Lickin’, Gridiron
FNGs: None
COUNT: 12
WARMUP:
SSH
Tempo Squats
Tempo Merkins
High Knee mosey
Lunges downhill
Bernies uphill
BAC (F & R)

THE THANG:
Tree Biscuit until 6:25/6:30
Remainder of time: battle buddy – 5 stations/exercises:
– Decline Merkins
– Squats
– Knees on swing, bring knees to chest
– Dips
– Calf raises
1 Station =
Battle buddy #1: AMRAP one exercise from above
Battle buddy #2: runs down to park exit, then Bernies back uphill
Battle buddy #2: AMRAP one exercise from above
Battle buddy #1: runs down to park exit, then Bernies back uphill
Rotate to next station, try finish all 5 exercises

MARY:
American Hammers

ANNOUNCEMENTS:
– Summer Convergence: UnCOVEred on 7/13
– uncovered-summer-convergence
– westhills-ruck-otb

COT: “Simplicity is the ultimate sophistication.” -Emerson
Keep it simple. Do what works. Don’t overcomplicate. Focus on fundamentals, discipline, and routine. Too many intricacies in a plan/mission can result in confusion, inaction and excuses/justifications.
“”The ability to simplify means to eliminate the unnecessary so the necessary may speak.” -Hans Hoffman”Assess your commitments and schedule, set boundaries, prioritize what’s critical, minimize the distractions/non-essentials. Know your limits. Know your flaws/negative tendencies. Be honest with yourself. Take accountability when your plan isn’t working – and adjust accordingly.
“”See it big, and keep it simple.” -Wilferd Peterson”An ambitious vision is a powerful thing, but keep your goals grounded and your tactics tight.
Lastly, forgot to say this, but…Avoid the temptation of shortcuts, shiny trends and silver bullets.

Tour de Parc

AO: asylum-am
Q: TRC/Crab legs
PAX: Grandslam, Matlock (Bill Maddox), Tropicana, Waxjob
FNGs: None
COUNT: 5
Thanks for joining me, fellas. We started with some SSHs and warmups, then did the obligatory trifecta, and then took off to see the park. We went to see some new areas.

We talked about the need to be more courageous, especially when we know the truth.

Thanks again, and have a great day.

[mountainbiking] Haw is Raw Monday

AO: mountainbiking
Q: Imaginary
PAX: Sambo, Abscess, Spicoli, choo choo, Ice Cold, Endo, Riddler, Old School
FNGs: 3 Endo, Riddler, Old School
COUNT: 9
WARMUP / ROUTE: Ride around skills park while gathering the people coming in hot. Take off CCW and ride the outer loop on a warm, beautiful summer day.

We had 3 FNG’s and one was a superstar 12 year-old that persevered with a few crashes over the handle bars on a bike that was not made for Haw Ridge. Welcome @Riddler (Jason), @Endo (Jesse), @Old School (Ted). Great job to all the new guys!

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:
[Jesus] said to the sea, “Quiet! Be still!” The wind ceased and there was great calm. Mark 4:39

Life is chaos; there are always storms either brewing or surrounding us, metaphoric waves and rains that can lead us to fear. Sometimes, the miracle is that the Lord calms the storm that is all around us; but sometimes, it’s that the Lord calms the storm within us. We only need trust, hold on, wait. With the help of God, our peace and center, we will weather any storm.

Friday Beatdown

AO: asylum-am
Q: Woodpecker
PAX: Cinco (Scott McGuire), Code Brown, Cosmo 2, Double Wide, Gibbler, Grandslam, Hands, Hot Tub (John Muller), Love’s, Matlock (Bill Maddox), P3, Tropicana, Waffle House (Brady Greene)
FNGs: None
COUNT: 14
WARMUP:
Side Straddle Hops, Ty Fighters, Plank Jacks, Merkins x10, Mosey Baby Everest

THE THANG:
Round 1
100 Merkins, 100 Curls, 100 Weighted Squats, Lunge Lap Around Parking Lot

Round 2
Overhead Press x100, 100 BBS, 100 Calf Raises, Bear Crawl Lap Around Parking Lot

Round 3
100 Shoulder Taps, 100 Carolina Dry Docks, 100 Flutter Kicks, Burpee Hop Lap Around Parking Lot.
Slow Mosey Little Everest
MARY:

ANNOUNCEMENTS:

COT: