F3 Knoxville

Category: Asylum AM

Founding AO

[the-pulpit] I Need a Hero

AO: the-pulpit
Q: Trojan
PAX: Voodoo, Snitch (Cory Beilharz ), Ike, Sawdust, Betty, Leland Robbins (Geiger), Smoked Pickle, Jesse Denton, Chitchat (Pana)
FNGs: None
COUNT: 10
WARMUP: SSH, Cherry Picker, Merkin, Stretch OYO

THE THANG:
Fellowship mosey to LS picnic tables with coupons
5 minutes Up and over picnic tables with coupons
fellowship mosey to playground with coupons
5 minutes burpee pullups
fellowship mosey to bottom of the big hill with coupons
ascend with coupons
scenic route fellowship mosey back down with coupons
ascend with coupons
scenic route fellowship mosey back to US picnic tables
2 minutes step ups at picnic tables

MARY:
a handful of flutter kicks

ANNOUNCEMENTS:
Escape from Haw Ridge March 28th

COT:
Chapter 6 of Kent Evans’ book The Manhood Journey is about serving others. Kent talks about three reasons we serve: Duty, Devotion, and Delight. While serving out of duty and devotion is good, we should strive to serve out of delight. We should take joy in using our gifts to serve others as God’s Word commands.

Scripture references: Matthew 20:28/Mark 10:45, 1 Peter 4:10, Galatians 5:13-14, John 13:14, Philippians 2:3-4

Timed AMRAP’s

AO: asylum-am
Q: Double Wide
PAX: Hands, TRC/Crab legs, Rainbow, Charmin (John Willis), Tropicana, Cat Gut (Mike Davis), Matlock (Bill Maddox), Hot Tub (John Muller), Cinco (Scott McGuire), Double Wide, Love’s, Newton
FNGs: None
COUNT: 12
WARMUP:
SSHs, Ti Fighters, Tempo Squats, Calves on the Curb, Balboas, One jog down and back
THE THANG:
3 rounds of 30 second X 5 exercises 3 times through

Round 1: Reverse lunge left
Reverse lunge right
Side lunge left
Side lunge right
Burpees
Rest
Round 2: I can’t remember the rest
I’ll have to edit later

MARY:
Two minutes of Boat-Canoe

ANNOUNCEMENTS:
Haw Ridge
Tropicana is mustering a team.

COT:
Don’t underestimate the power prayer.

[juco-rush] 123212321s

AO: juco-rush
Q: Butterknife
PAX: Jonathan Woodall (GUMP), Erector, Trash Panda (JUCO), Tooth Fairy, Double Coat, Zippy, Butterknife
FNGs: None
COUNT: 7
WARMUP:
Run to Cherahala (about 1 mile)

THE THANG:
tel:123212321
1 minute on with equal recovery
2 minutes on with equal recovery
3 minutes on with equal recovery
Etc…
1 mile ish cool down

MARY:

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
“Jesus didn’t come to earth just to get you to heaven.

Forgiveness of sins is just the beginning.

The good news of Jesus is to walk in His power on earth.

God picks people like you and me, flawed people to do His good deeds. We have to remember this phrase, “It’s not about me!!” Be a light in dark places.” – Pastor Rachel Stevens

It’s a great reminder that faith isn’t just about the destination but also about the journey—living out God’s purpose, being His hands and feet, and bringing His love into the world. Walking in His power means stepping out in faith, serving others, and being a light wherever we go.

“For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.” ‭‭Ephesians‬ ‭2‬:‭10‬

[downrange] Leg Day

AO: downrange
Q: Mermaid
PAX: Mermaid
FNGs: None
COUNT: 2
This was a variation of my no glove workout, that focuses on legs. It also may not have been the best idea since we were walking about 25,000 steps a day.

The COT was Matthew 16:24

[downrange] Parking Garage Beatdown

AO: downrange
Q: Ghost Flag (F3Knoxville)
PAX: Mermaid
FNGs: None
COUNT: 5
five downrangers met on the strip near the bellagio fountains. It was an Epic beat down that saw us knock out near three miles of running, and a difficult circuit in a las vegas parking garage.