F3 Knoxville

Category: Asylum AM

Founding AO

Twelve Rounds with the Champ

AO: asylum-am
Q: p-nut
PAX: Waffle House (Brady Greene), carverbritton77, Crawdad (Robbi Dickens), Rainbow, F3 Pluto ( Hugh Nystrom), P3, p-nut, Cap’n Crunch (Ted Ancelet), Matchmaker, Cowlick, Pizza-Pizza, clipper, breathstroke, Tropicana, Crablegs, Detention, Dimples, Edit, Sawdust, Ghostbuster, Bunny, Doublewide, Toto, Cinco, Hacker, QVC, Jilted, Wham-O
FNGs: None
COUNT: 28

WARMUP:
SSH, Cherry Pickers, Imperial Walkers, Self Huggers, BAC, BAC reverse, mosey uphill (10 four-count shoulder taps), mosey back
THE THANG:
12 Rounds around the AO with:
12 Merkins at corner one, 12 air squats at corner two, 12 four-count shoulder taps at corner three and 12 jump squats at corner four. Rinse and repeat with descending reps with each round (11, 10, 9, etc)

Partner up with a battle buddy:
200 uppercuts with a coupon; alternating strength work w/ one partner while the buddy sprints across the parking lot.

Mosey up the hill (10 merkins at the top); mosey back

200 overhead presses with coupons; one lifting and one running

MARY:
Hello Dolly
Scissor kicks
Bicycles
Hamstring/calf stretching
ANNOUNCEMENTS:
Please pray for a fellow F3 brother from NC that just lost his wife
COT:
Psalm 119:105. Keep in the Word and drive out the darkness.

Gotta Tabata

AO: asylum-am
Q: Tropicana
PAX: Charmin (John Willis), Code Brown, Hands, Grandslam (Trey Leake), Matlock (Bill Maddox), P3, Snitch (Cory Beilharz ), TRC/Crab legs
FNGs: None
COUNT: 9

WARMUP: SSH in silence. Cherry pickers in silence.
THE THANG: Tabata on the Cloud
40/20 (4 rounds each)
1st Half
Alarm clocks
Step ups
T-merkins
LBCs

Halftime at the Pavalon
Partner up
45/45 balls to the wall/wall sits
2 rounds

2nd Half
Jump squats
Decline merkins
Courtesy lunges
Suicide planks

MARY:
ANNOUNCEMENTS: GrowRuck NOW! Charity Golf Event
COT: Service
The gloom, the grunting and groaning, the glad handing, these groups of men. We don’t do this for vanity or ego. We men of F3 do these things to be better and stronger together as SERVANTS of God and God’s children anywhere we encounter them.

[karns-otb] Pictionary AMRAP w/ Friends

AO: karns-otb
Q: Sawdust
PAX: chris, Ryan Marcantel, Soot, Squealer, Leland Robbins (Geiger), Smoked Pickle, Betty, Voodoo, Striptease (Chris Miller), Roux-Ga-Roux (Josh Marcantel)
FNGs: 2 Striptease (Chris Miller), Roux-Ga-Roux (Josh Marcantel)
COUNT: 9
PRE-RUCK: Sawdust, Smoked Pickle & Betty :pre-ruck: for 1.5 miles before the beatdown

WARMUP: SSH, Tempo Merkins, Cherry Pickers, Windmills, Rockettes (Bunny Style), Tie-Fighters, X-Wings & 5 Burpees

THE THANG: Two (2) rounds of Pictionary AMRAP with a farmer carry around the Field House:
– Round 1 Stations:
– Iron Mikes
– Mountain Climbers
– Little Baby Crunches
– X-Factors
– Lt. Dans
– Bonnie Blairs
– Gas Pumpers
– Bobby Hurleys
– JOKER ALERT:
– Everything was going swimmingly, until AC/DC’s Thunderstruck came over the speaker. The Q made the PAX do SSH through the song and a Burpee every time Angus and the group said “Thunder”. It was about 53 times, if we did it right.
– Round 2 Stations:
– Pickle Pounders
– TN Rockin’ Chairs
– Froggie Squats
– Hello Dollys
– Sumo Squats
– Big Boy Sit Ups
– Carolina Dry Docks
– Imperial Squat Walkers

MARY: We were out of money, so we went to the ATM

ANNOUNCEMENTS: Escape from Haw Ridge, Hardship Hill and a possible Convergence at the asylum-am are up and coming.

COT: Our Charge – 2 Timothy 4:1-5… As followers of Christ we will do things not popular in society, but we should stay the course.

[mountainbiking] Haw Ridge OTB Ride

AO: mountainbiking
Q: Billy Goat , Sambo
PAX: Borg, Abscess, Frosty, Imaginary
FNGs: None
COUNT: 6
Great 8 mile ride on some lessor used trails at Haw Ridge. The weather was cool and crisp with half the ride in daylight and half in the dark. Welcome to Chainbreakers weeknight biking Borg

ANNOUNCEMENTS: AO official launch is March 4th