F3 Knoxville

Category: Asylum AM

Founding AO

Slum Run

AO: asylum-am
Q: Gibbler , Cosmo 2, Hot Tub (John Muller)
PAX: Cosmo 2, Gibbler, Hot Tub (John Muller)
FNGs: None
COUNT: 3
WARMUP: running
THE THANG: running some more. 5 miles of it while hearing stories about guilty people.
MARY:
ANNOUNCEMENTS:
COT:

Get The Led Out Before We’re Not In Kansas Anymore

AO: asylum-am
Q: Sawdust
PAX: Double Wide, Cinco (Scott McGuire), Rainbow, Matlock (Bill Maddox), Swimmies (Nathan Chesney), Tropicana, Cat Gut (Mike Davis), P3, Grandslam (Trey Leake), Newton
FNGs: None
COUNT: 11
WARMUP: SSH (24), Tempo Merkins, Cherry Pickers, Rockettes (@Bunny Style), Tie-Fighters, X-Wings, Bobby Hurley’s Up Route 66, but turn at the Stone to do some Peter Parker Pickle Pounders (Say that fast 3x)

THE THANG: Light Pole Pictionary Circuit –
Started with Bearpees & ended with TN Rockin’ Chairs while reviewing the custom deck of cards with exercises. Ten (10 Reps of each exercise.

ANNOUNCEMENTS: Convergence 20-Jan-24 at #bigball.

COT: “Success is not final, failure is not fatal: It is the courage to continue that counts.” – Winston Churchill

[karns-otb] Cardinals VQ

AO: karns-otb
Q: Commission
PAX: Sawdust, Voodoo, Leland Robbins (Geiger), Kevin (Miss Piggie), Neon, Smoked Pickle
FNGs: None
COUNT: 7
WARMUP: Cardinal’s V-Q
Warm-o-Roma
15- Side Straddles Hops
10- Tempo Merkins
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10 – Little Baby Arm Circles Backwards
10- Hallelujahs
10- Knoxville Cherry Pickers
20 Sec. Samson Hold
PHELPS it out

“Card’s Run and Repeat”
5 Burpees followed by a moment of silence for Cardinal.
10 – Big Boys
10 – Heels to Heaven
Run to far end zone and back, repeat

10- Burpees Burpee Counter 30
Little Baby Crunches
Mt. Climbers Double Count
Run to far end zone and back, repeat

15- Burpees Burpee Counter 60
Air Squats
Freddy Mercury’s
Run to far end zone and back, repeat

20- Burpees Burpee Counter 100
Run to far end zone and back, do the last set of 20 burpees together.
——-
Walking lunge for 10 yards followed by 10 squats
Walking lunge for 10 yards followed by 10 squats
Side lunge (left leg) for 10 yards followed by 10 squats
Backward lunge for 10 yards followed by 10 squats
Side lunge (right leg) for 10 yards followed by 10 squats

Mosey to the shovel flag
20 American Hammers (4 count)

Taylor Phelps, Age 36, died on 11 Jan 2023. He left behind a widow and two children (Andrea, Clay and Evie). Over 170 men surrounded the football field at Rampart, the largest convergence I have ever seen. Guys who hadn’t been out in years and haven’t been back out since. HIMs or high impact men all around the world joined us in completing Cardinal’s workout. Many in honor of Taylor, gave their F3 name to be Cardinal.

His wife Andrea lost her father days before. The men of F3 painted and prepped the house she was moving into. Then they raised $109,456 for his family. I don’t know what has been done for them since or who has stayed in contact with them.

But I do know some widows in my life and I am sure that you do too.

James 1:27
27 Religion that is pure and undefiled before God the Father is this: to visit orphans and widows in their affliction, and to keep oneself unstained from the world.
Reach out to a widow, young or old, and let her know that she is important, loved and remembered. See what you can do to serve her and her family.

Crazy 8s with “light recovery”

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Gibbler, Rainbow, Bunny, Matlock (Bill Maddox), Charmin (John Willis), Woodpecker, Code Brown, Tropicana, Double Wide, Sawdust, Hot Tub (John Muller), Cosmo 2, Hands, P3, Newton
FNGs: None
COUNT: 16
WARMUP:
SSH – 20
Windmills – 10
Tie Fighters – 15 each
Michael Phelps – 20 on your own
Cherry Pickers – 5
Tempo Squats – 10
Tempo Murkins – 10
Deep Squat – hold for 20 seconds

THE THANG:

Two figure 8s around the overlook and Asylum with 8 stops along the way, followed by a light recovery session (down and back up Everest) between rounds.

4 Stations:
– Station 1 – 50 Reps
– Round 1 – LBCs (Single Count)
– Round 2 – Hello Dollies (Single Count)
– Station 2 – 20 Reps
– Round 1 – Man Makers
– Round 2 – Burpees
– Station 3 – 50 Reps
– Round 1 – Squats
– Round 2 – Alternating Lunges (Single Count)
– Station 4 – 20 Reps
– Round 1 – Carolina Dry Docks
– Round 2 – Merkins

MARY: Trip down the river in self propelled water vessels with the one and only @Cat Gut.
ANNOUNCEMENTS: Convergence at BigBall on the 20th. Hot Toddy Bday Q TOMORROW
COT: Fight the temptation to compartmentalize the Lord, Lean on him in everything.