F3 Knoxville

Category: Asylum AM

Founding AO

The Little Things

AO: asylum-am
Q: Charmin (John Willis)
PAX: Backflow (Wesley Hunt), Bunny, Cat Gut (Mike Davis), Charmin (John Willis), Cinco (Scott McGuire), Code Brown, Cosmo 2, Farley, Gibbler, Love’s, Matlock (Bill Maddox), P3, Pac-man, Patty Melt (Parker Greene), Sawdust, Waffle House (Brady Greene), Kentucky, Breaststroke (Will Duncan), Tecmo, Shotgun, Newton, White Belt
FNGs: None
COUNT: 22
WARMUP: SSH, Abe Vagodas, Tempo Merkins, lap @ the AO, ISWs

THE THANG:
Mosey to Circus Maximus for 25s with partner running (Merkins and BBS)

Mosey to loop at the dock for bump drill with stations of squats, merkins and BBS

Mosey to Cardiac with 25s of Carolina Dry Docks and Iron Mikes, at each stop, with a Bernie up the to the first curve.

Mosey back to the AO

MARY: no time.

ANNOUNCEMENTS: 2nd F lunch at Dead End BBQ

COT: take time to notice the beauty in the mundane. Say hi to a stranger. Wave to someone. Slow down and pay attention to the world around you. As Kurt Vonnegut says, we’re dancing animals.

[banjo-pm] Super Circuit

AO: banjo-pm
Q: Lightweight
PAX: Toretto, Steam, Brick, Pusher
FNGs: None
COUNT: 5
WARMUP:
We did
THE THANG:
Circuit work.
1. Farmer Carry, Battle Rope, rows, reverse lunges with press
2. Bernie, jump rope, kb swing, merkins, cpr
Interlude 49 calf raises
3. Hops and mario, Rope slams, weighted flutters, oblique, bbs
4. Farmer carry, squats, iron mikes, presses, blockees
MARY:
Ring of fire squats, knox cherry pickers

ANNOUNCEMENTS:
11/16 brolympics, sign up

COT:
https://m.youtube.com/watch?v=HKpfV_dKOWY

Ruck Until You Drop

AO: asylum-am
Q: Sawdust , Fabio (Joe Hamilton), bluebird, Tropicana, Matlock (Bill Maddox), Farley
PAX: Sawdust, Tropicana, Matlock (Bill Maddox), Fabio (Joe Hamilton), Farley, bluebird, Jack-Jack 🐕, Rugby 🐕, Betty 🐕
FNGs: None
COUNT: 6
WARMUP: Wagon Wheel for bluebird

THE THANG: Ruck for 4.78 Miles

MARY: No Time

ANNOUNCEMENTS: Lunch 11/8

COT: Caught Double Wide’s Birthday Q BOM

[genesis-ruck] GORUCK BFF Test

AO: genesis-ruck
Q: Steam
PAX: Single (Ryan Chambers), Mermaid
FNGs: None
COUNT: 3
WARMUP
– Cherry Pickers
– Rockettes
– Baby Arm Circles (B)
– Michael Phelps

THE THANG
GORUCK BFF Test 2
– 1-mile ruck/shuffle for time
– 2 minutes of sandbag burpees
– 200m suitcase carry
– 2 minutes of hand-release pushups

MARY
– Ruck the Trade Route and parking lot up top
– If anyone needs a haircut – the corner barber shop is open at 6am AND had people waiting by 6:03

ANNOUNCEMENTS
– 9 Year Convergence! 11/16 at The Asylum
– announcements and 9year-convergence channel
– www.goruck.com/products/patch-rucksgiving-2024?srsltid=AfmBOoqBUES2JyTCygzqo_SxXQ4ErERid3z4gURVagaPni2WCIEWmRpH?
– Who wants to pick up the Q next week?

COT
Feelings Aren’t Fact

Feelings are not a litmus test for the Gospel or the power of it.
– worship was good if I felt it, etc.

I this can apply to almost every situation we find ourselves in.

Pray for our country.