F3 Knoxville

Category: Asylum AM

Founding AO

Private School Math

AO: asylum-am
Q: P3
PAX: F3 Pluto ( Hugh Nystrom), Hands, Grandslam, Tropicana
FNGs: None
COUNT: 5
WARMUP:

5 easy updowns
SSH
Lap around the parking lot
Cherry Pickers
Runners Stretch
Downward Dog
Tempo Merkins
Shoulder warm-up

THE THANG:

Top of cardiac
– partner one down to first turn – 12 burpees
– Parter two – holds plank
Switch, repeat

– parter one down to 2nd turn – 8 burpees
– Partner two – Flutter Kicks
Switch, repeat

– partner one down to bottom – 6 burpees
– Partner two – Big bois
switch, repeat

Mosey towards route 66

11s – every other light post Merkins
11s – every other light post jump squats
Route 132

Bottom of Everest – 10 Burpees buy in, then run to top

MARY:

Box Cutters
Freddie Mercuries
Hello Dollies

ANNOUNCEMENTS:

Hardship Hill this weekend. Asylum PM is looking for more folks! Pluto may lead a workout next week with a tribute to “The Red Bandana”.

COT:

Tribute to my Aunt with message to not let the Devil trick you into thinking that your misfortune is God’s doing. God allows us to go through hard times to make us stronger.

A always B be G getting up

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Cinco (Scott McGuire), Rainbow, Matlock (Bill Maddox), Hands, Charmin (John Willis), Cosmo 2, F3 Pluto ( Hugh Nystrom), Kentucky, Love’s, Pac-man, Fabio (Joe Hamilton), Steak Knives (F3 Cape Fear)
FNGs: None
COUNT: 13
Were it not for the presence of a most welcome visitor I might have forgotten the disclaimer, so thank you Steak Knives (F3 Cape Fear) . I will repeat the disclaimer here in case anybody missed it this morning:
-F3 is not responsible for your injuries; Charmin (John Willis) is.
-Asylum is the first and longest continually operating F3 AO in the continental United States, and is statistically comprised of the best looking Pax
-The Q Source is an ongoing collaboration between Matlock (Bill Maddox), Cosmo 2, edited for clarity by @Tecmo. It is Asylum’s gift to F3 Nation.

Disclaimer out of the way, we warmed up with an appropriate pre-birthday Q number of SSHs. Steak Knives (F3 Cape Fear) got the Junk Science to take back to the fine men of Wilmington NC, may they all enjoy 10 more years. Shoulders blasted, some light stretching.

Like all my attempts to be like Double Wide, I couldn’t quite measure up, but we sprinted and walked down the winding path and route 66ed our way back, Sweep Or Be Swept. I hope my future grandchildren appreciate all the getups I did for them.

ATMs to finish, as is only right.

For the BOM I thought about three friends of mine and their experiences of faith – not having any and wishing they did; having some for a time and then rejecting it; and having it land on them through a disaster, and being brought to life by it. Prayed for Paul’s procedure today, and for Cinco (Scott McGuire)’s road trip. And for my friend Carol.

What a pleasure to be out in it with you guys this morning. Thank you!

[the-pulpit] Day of Bells

AO: the-pulpit
Q: Rougarou
PAX: Ike, Betty, Leland Robbins (Geiger), Sawdust, Smoked Pickle, Voodoo
FNGs: None
COUNT: 7
WARMUP: dynamic movements

THE THANG: Bells for 2.5 rounds: unbalanced farmer walk 70yds; Sled + Tire pull 15yds; 5 TGUs; 21/15/9 BOR, SLDL, OHP; Tabata swings x4 (2min)

MARY:

ANNOUNCEMENTS:

COT: Sunday (if it’s the whole day) is 14% of the week x52 is 14% of the year, and if you live 80 years it’s 14% of that.
One hour a day is 4% of the day, so if you do 2hr church on Sunday, Wednesday, and 1hr study a day it’s about 18% of the week.
How good are we at being Christ-like if our focused time is that low? Are we truly trying to live His life the other 80% of the week?

[banjo-pm] Suicides and AMRAPs

AO: banjo-pm
Q: Pele (Jon Lindberg)
PAX: Pele (Jon Lindberg), Pusher, Abacus, Down Under
FNGs: None
COUNT: 4
WARMUP:-20 SSH (4-ct), in cadence
– 10 Windmills (4-ct), in cadence
-10 Moroccan night clubs/ Tempo seal claps/ Tempo Overhead claps
– Little of this and that

THE THANG:
MOSEY to road to north by houses.
SUICIDES w/cones. 5 CDDs increasing at each cone, 20 LBCs each time at the starting line.
– RINSE AND REPEAT with JUMP SQIATS and IMPERIAL WALKERS
MOSEY along Ebenezer south to other exit.
– DORAS: Partner 1 Bernie Sanders to line then run to next line, 10 SSH, runs back. Partner does the following: 100 Gas Pumps / 100 Merkins / 100 Imperial Squat Walkers
MOSEY to ROCK pile. Get a ROCK. AMRAP. Do 30 seconds of the following exercises. Rinse and repeat. Run 2 laps and DO AGAIN if time with (different exercises). For Round 2 we ran 1/2 way around the track and back)
– Overhead Press (TRICEPS)
– Curls (AROUND THE WORLDS… didn’t get any farther in round 2)
– Rows
– Squats

MARY: No time for her

ANNOUNCEMENTS: Hardship Hill Saturday

COT: Talked about giving people the benefit of the doubt when they disappoint you or screw up. There might be a good reason for it, and it’s not easy to take back any harsh words you might say before you find out what the reason is.

the Butterfly Effect

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Tropicana, Gibbler, Farley, Sawdust, bluebird, Jack, Maddie, Rugby
FNGs: None
COUNT: 5
WARMUP:one poor decision (turning left) can create a ripple effect that will haunt you for 75 minutes

THE THANG: completely disjointed route. Meandering. No structure

MARY: quite contrary

ANNOUNCEMENTS:

COT: