F3 Knoxville

Category: Asylum AM

Founding AO

Back to School…

AO: the-equalizer
Q: Blindside (Davis Bodie)
PAX: Ribbed (Joshua Sagraves), Stripped (Carter Cross), Snowbird (Nick Wilson), Aladdin (Mansour Hasan), Madoff (Daniel Hereford)
FNGs: None
COUNT: 6
WARMUP:
Typical Blindside Warmup

THE THANG:
Mosey to Splashpad
Back to school ladder
12 reps for each round
Start with 1st grade, lap, 1st and 2nd, lap, 1st, 2nd, 3rd, etc.

Shoulder taps
Merkins
Jump Squats
BBS
American Hammers
Dips
Monkey Humpers
LBCs
CDD
Hand release merkins
Lunges
Burpees

MARY:
Fellowship Mosey back to flag

4 corners

AO: the-farm
Q: School Zone (Michael Shope) , Trash Panda
PAX: School Zone (Michael Shope), Trash Panda
FNGs: None
COUNT: 2
WARMUP:
Stretching and mosey to the track
THE THANG:
4 corners around the soccer field track.
5-10-15-20
Mosey in between
Merkins
Big boys
Squats
Freddy mercuries

3×10 rail pull ups
2×15 dips
2×12 swerkins (feet on swing, Merkin, crunch)

1 more 4 corner merkin
MARY:
ANNOUNCEMENTS:
COT:
Always weigh your priorities over your pride when making decisions.

Basic Beatdown

AO: thequacken
Q: Road Block
PAX: FixerUpper (Patrick Core), Z-Pack (Brian Brockman), Lizzy, Duggar (Gary Anders), Tenderfoot, Secret Garden, Dr. Seuss
FNGs: 1 Dr. Seuss
COUNT: 8

WARMUP:
SSH’s, Hillbillies, Imperial Walkers, stretches, an uphill Mosey

THE THANG:
Bataan Death Crawl

Four sets of arm, ab, and leg exercises with a 1/3 mile mosey between each.

Ring of Fire – squats

A brief word about Creation and Evangelism.

Also enjoyed a cameo appearance (due to injury) by Wedding Singer and his sidekick Scout!

Sweat deck

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Swimmies (Nathan Chesney), Snitch (Cory Beilharz ), Nugget (Connor Cliburn)
FNGs: None
COUNT: 4
WARMUP:
Some of these some of those
Cherry pickers
THE THANG:
Mosey to the little pavilion and pick up cards.
Draw two cards the first card will be the a number of reps you will do times 10 and the second card will be the exercise you do. PAX made it through three decks of cards before time.
MARY:
ANNOUNCEMENTS:
S3. In the nude.
COT:
Consistency. That’s my word for this year, and I thanked all the members of the PAX for showing up today and being consistent.

Three’s Cokpamy

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Choir Boy (Kenny Saffles), Sharpie (Gary Mitchell)
FNGs: None
COUNT: 3
WARMUP:
Stretching, SSH, Windmills
THE THANG:
Bear crawl triangle with merkins, squats, and big boys at the corners x3

Larger triangle including step runs with dips, pull ups and v-ups x3

Partner suicides on the basketball court – merkins, squats, LBCs

MARY:
Ring of fire, obliques, plank

ANNOUNCEMENTS:
COT:

Money is a means, not an end. Be shrewd and use what you have for eternal ends that show God’s mercy in your life.

Luke 16:1-8