F3 Knoxville

Category: Asylum AM

Founding AO

[mountainbiking] Back Out at Haw Ridge

AO: mountainbiking
Q: Imaginary
PAX: Sambo, Billy Goat, Gru Petr Hanousek, Hootie, Mahomes, Redwood (David),, Cripple (Hunter), Billy Jeans (Jayden), Rebound (Bryan)
FNGs: 5 Redwood (David),, Cripple (Hunter), Billy Jeans (Jayden), Rebound (Bryan)
COUNT: 10
WARMUP: Gathered up FNG’s.

THE THANG: Rode mostly Atomic Ring CW.

ANNOUNCEMENTS: Need to fill up the Q calendar now that we have nicer weather and more daylight.

COT: Life is short. You never know how much time you have – both for yourself and those you care about. If you live to the average in the US of 77.4 years, you still only have so many times you will see your parents, siblings, children, friends, coworkers. Counting up the expected time left can be sobering.

My wife’s former coworker, Aaron, just lost his son tragically in a motorcycle accident. No one is promised tomorrow. Be the best leader you can and make the most of every interaction with those you care most about.

[virtuous-leadership-school] Q1.4 The Jester: A tough one to face

AO: virtuous-leadership-school
Q: Borg
PAX: Spinner, Spellcheck
FNGs: None
COUNT: 3
WARMUP: Prayer and hot coffee!

THE THANG: The toughest Q point yet, it hits the weaknesses we cannot make go away. We can only prepare and fail forward.
– We started off Subject because we discussed “How to step in to help a confusing or over-engineered Q?”
– The Jester – The tempataion of the flesh – “The Grind of Everything.”
– Law of Addition – If you add something good in spite of everything else being the same, then you are getting better.
– But the same can happen if something bad is added in by rationalization and the slippery slope begins.
– There are no plateaus!!
– Accelerating requires timing, strategy and patience – Prepare, Assess, Position yourself, hold, hold, hold, go.
– “Before you even do it, just don’t.”

Exercise: Name 1-3 people who you are impacting because you are where you are, now, instead of in the fantasy world of who you could have been.

COT: Got distracted, no prayer, and no picture. The Jester strikes again.

[lostpearls-otb] AO LAUNCH!

AO: lostpearls-otb
Q: Bail Bonds
PAX: Mermaid, Gmail, Spellcheck, Natty, Colonel (Alex Wallace), Appleseed, Biohack, Mathlete, Tom Tom, flyball, Double-Dip, Matt Slone, Bail Bonds, Strings, Jake Carpenter (Elbow Deep)
FNGs: 1 Jake Carpenter (Elbow Deep)
COUNT: 15
WARMUP:
Tempo Squats and Tempo Merkins

THE THANG:
Ruck Around and Find Out
Headed down the greenway into downtown to the gravel hill for a burnee. Squat hold for the 6.
Meandered our way through town to the 1st Baptist Church hill for Squats at the top and Merkins at the bottom, starting with 7 reps each working down to 1. With a run down the hill and burnee up.
Head back to the AO.

MARY:
No time

ANNOUNCEMENTS:
3/28 Escape Haw Ridge
5/17 Hardship Hill, volunteers are highly needed for setup and tear down, discounts re available to those who can help.

COT:
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
– Ariastotle

*Additional COT info in attached image from the Order of Man.

Battle Buddy Pavilon andCore Work

AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Cinco (Scott McGuire), Love’s, Double Wide, Kentucky, Archie, Bunny, Tropicana, Newton
FNGs: None
COUNT: 10
WARMUP:

SSH
Hands Agility Drills
Cherry Pickers
Rockettes
BBQ Squats
Runners Stretch
Tempo Merkins
Michael Phelps
Front Swings
Carltons

THE THANG:

Marble Pavilon

Partner 1
10 2-count Iron Mikes
10 Dirkins
10 Irkins
10 Up/downs

Run back to Rustic Pavilon and switch with Parter 2

Rustic Pavilon
Partner 2

AMRAP
– 15 table rows
– 20 Froggy Squats
– 30 Toe Merkins (10 each direction)

Each partner completed two rounds

Mosey to bottom of Baby Everest

Partner one sprints to top and moseys back down to switch with partner two

Partner two starts AMRAP each round:

Round 1 = Big Bois
Round 2 = American Hammers
Round 3 = Supermans
Round 4 = V-ups

MARY: Notta

ANNOUNCEMENTS:

Haw Ridge on the 28th!! Sign up on the spreadsheet! Our Team name is the Lobotomites courtesy Tropicana

COT:

Spoke about Mental health. Call for awareness to be there for one another and to recognize when someone is in need of help, but may not know how to ask for it. It is important for us to stay connected with one another and not let our souls slip into isolation.

Romans 8:38-39 – “For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.”
:small_blue_diamond: No matter what we face—including mental health struggles—God’s love remains constant.

Fat Hugh’s Day

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: P3, Hands, Waxjob, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Grandslam
FNGs: None
COUNT: 7
WARMUP: Wayne Dunn for the win , SSH x 30, big arm circles, lunge stretch and lesson on the Melungeon people of Sneedville TN

THE THANG:
Baby Everest …5 burpees at Base and 10 merkins at top R and R 5 times

Mosey to base of cardiac hill …select rock
20 Curls – 20 thrusters- 20 squats with rock
Go up hill with your rock – swap out at top for another rock and do the 20/20/20 again the mosy with rock back to base of hill- R and R x 3

Long way run to cloud …

Set of 7s – box jumps and picnic table pull ups followed by 5 burpees

MARY:

ANNOUNCEMENTS:
Haw Ridge !
COT: Q. Shared the focus of lent should be on adding in to your prayer life in preparation for Easter rather than just giving things up..a brief history of Fat Tuesday was then reviewed and the story about Pluto’s mom calling Fat Tuesday Fat Hugh’s Day when Hugh was overweight… on that note Pluto shared a King Cake with the Pax to start the day fully on theme!