F3 Knoxville

Category: Asylum AM

Founding AO

The Century

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Cinco (Scott McGuire), Gibbler, Wham-o (Charlie Greene), Cat Gut (Mike Davis), Matlock (Bill Maddox), P3, Econoline, My Precious (Hunter Dance), Trotline (Britton Carver), Pac-man, Grandslam (Trey Leake), Sawdust, Fabio (Joe Hamilton), Rainbow, Clipper (Ben McCurry), Tropicana, Jilted (Brison Leyva), Double Wide, Charmin (John Willis), Coolio (Greg Fox), Pizza Pizza
FNGs: None
COUNT: 21

7 motivators motivated the pax. Shoulders blasted, tempo squats, and by popular demand, Junk Science.

CMIYC bernie/knuckle draggers to the rock. 13 burpees. Long way to Everest, 12 and 11 burpees.

Oops I Did It Again on Everest. 10 burpees by the Asylum.

Dealers Dark Webb at the Colosseum, shout out to Double Wide for taking a bad idea and making it much, much worse. Some men are able to exceed expectations.
Mosey back to AO for your traditional Friday morning activities.

ANNOUNCEMENTS: YOU JUST DID 100 BURPEES

COT: Unless a seed falls to the ground and dies, it stays nothing but a seed. But if it dies…you know what happens then.

Leap Day 2024

AO: asylum-am
Q: Code Brown
PAX: Charmin (John Willis), Tropicana, Snitch (Cory Beilharz ), Code Brown
FNGs: None
COUNT: 4

WARMUP: SSH, slow merkins, squats, shoulder taps and more.
THE THANG: lots of Leaping!
shuttle run with burpees
Broad jump ladder
Descending shuttle run with squat jumps then merkins.
11’s with box jumps and LBC
11’s with iron mikes and CDD
Skaters ascending and following the thin red line
MARY: medley of BBS, flutter kick, hello dolly and Superman swim.
ANNOUNCEMENTS: Snitch (Cory Beilharz ) got his HR over 125.
COT: A reflection on our mortality. Many of us can likely count on one hand how many leap days we have left. Only the Lord knows how many, so make good use of them and make every day count! Be a HIM.

Psalm 39:4-5

[4] “O LORD, make me know my end
and what is the measure of my days;
let me know how fleeting I am!
[5] Behold, you have made my days a few handbreadths,
and my lifetime is as nothing before you.
Surely all mankind stands as a mere breath!

[running] Hill Sprints

AO: running
Q: Butterknife
PAX: Erector, Tooth Fairy, Butterknife, Noodles
FNGs: None
COUNT: 4

WARMUP: 1.5 miles on camp stopping at the bottom of the large parking lot.
THE THANG:
Sprint to pole 19 and recover back to the starting point x6

CD 1 mile easy back to the flag.

MARY:
ANNOUNCEMENTS:
COT: see JUCO channel

[karns-otb] The 600

AO: karns-otb
Q: Smoked Pickle
PAX: Commission, Leland Robbins (Geiger), Neon, Sawdust, Voodoo, Smoked Pickle
FNGs: None
COUNT: 6

WARMUP: Side straddle hops x 25 in cadence, cherry pickers x 25 in cadence, Michael Phelps
THE THANG: The 600! Station 1- Lunges Right Leg x 25, Pike Merkins x 25. Station 2- Sumo Squats x 25, Merkins x 25. Station 3- Iron Mikes x 25, Chuck Norris Merkins x 25. Station 4- Alternating Side Squats x 25, Diamond Merkins x 25. Station 5- Lunges Left Leg x 25, Merkin Pulses x 25. Station 6- Squat Pulses x 25, Stagger Merkins x 25. x2!
MARY:
ANNOUNCEMENTS:
COT: He Saves Us