F3 Knoxville

Category: Asylum AM

Founding AO

[running] New Greenways

AO: running
Q: Butterknife
PAX: Shrubbery, Trash Panda (JUCO), Erector, Butterknife, Nadia
FNGs: None
COUNT: 5
WARMUP: 1 upish

THE THANG:
30/60/90
Fartlek style workout with
30 seconds sprint and 30 seconds recovery
60 seconds sprint and 60 seconds recovery
90 seconds sprint and 90 seconds recovery

MARY: 1 downish (almost at jailbreak pace)

ANNOUNCEMENTS:

COT:

[mountainbiking] I.C. King Wednesday Night Ride

AO: mountainbiking
Q: Imaginary
PAX: Billy Goat, Sambo, Abscess, Repeat (Todd Reynolds), Frosty, Tank (Chris DeFranco), Collarbone
FNGs: 1 Collarbone
COUNT: 8
Just over 8 miles around I.C. King in beautiful weather. Trails were in great condition except a little mud on Rock City. Group rode most of the trails including all 3 hills on the south side and got in a good workout. Flashback came for COT and fellowship to discuss AL trip.

Welcome FNG Collarbone (Clarke Wilson). I’ve been good friends with Collarbone for over 25 years and we really enjoy biking together.

ANNOUNCEMENTS:
Alabama trip is a go

COT:
Rejoicing in God’s Love
For God so loved the world that he gave his only Son, so that everyone who believes in him might not perish but might have eternal life.
John 3:16
What a gift: God sent to us his own Son to share in our humanity and deliver us from the consequences of our sins and save us. This isn’t a gift granted to us as anonymous persons. God knows each of us individually, by name, and sent Jesus for us.
We should live as though that were true. I recently heard a podcast talking about how often we compare ourselves to someone doing better (looking up), but we should be grateful for what we have and look at the vast majority of mankind that doesn’t have it as well as we do in lovely East TN. Let’s live and lead as if that were true.

55!

AO: asylum-am
Q: Hands
PAX: Hands, Matlock (Bill Maddox), P3, Pac-man, Rainbow, Sawdust, Tropicana, Waxjob, Grandslam
FNGs: None
COUNT: 9
WARMUP: 55 Merkins, Tie Fighters, some stretching.

THE THANG: Carry your concrete friend up Baby Everest and then shuffle over to the trail. We had 10 cards with an exercise and a mode of transport. Cards were drawn, exercise done for 45 seconds, transport to next light pole. Mosey back at 6:12.

MARY: No time

ANNOUNCEMENTS: Escape from Haw Ridge is coming.

COT: Keep the faith, be a leader and role model. Things will change but it may take several years.

Ruckin’ Cold

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Tropicana, Rainbow, Pac-man, bluebird, Gibbler
FNGs: None
COUNT: 7
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 3.9 Miles

MARY: Loop around the AO Lot

ANNOUNCEMENTS: None

COT: @Bunny told us to step outside our company zone to connect with other.

40

AO: asylum-am
Q: Bunny
PAX: Cinco (Scott McGuire), Clipper (Ben McCurry), P3, Cat Gut (Mike Davis), Doublewide (David Schwall), Fabio (Joe Hamilton), Pizza Pizza,
FNGs: None
COUNT: 9
WARMUP:
SSH X 40
Imperial walkers X 10
Rockettes X10

THE THANG:
Mosey around to cardiac up to the overlook and back to the playground.
Along the way a few stops:
5 burpees
40 dips
5 Burpees, 10 HR Mericans
5 Burpees, 10 HR Mericans, 15 squats
5 Burpees, 10 HR Mericans, 15 squats, 20 BBS
5 Burpees, 10 HR Mericans, 15 squats, 20 BBS
5 Burpees, 10 HR Mericans, 15 squats
5 Burpees, 10 HR Mericans
Power T while Cinco (Scott McGuire) does pull ups to failure
5 Burpees

MARY: Stretch it out

ANNOUNCEMENTS:

COT: eternity is forever, Focus on what’s important and step outside your comfort zone.