F3 Knoxville

Category: Asylum Daybreak

Murph

Leave a comment
AO: asylum-daybreak
Q: Lizzy
PAX: Stitch, lebowski, Dain Bramage (Will Olson), Pele (Jon Lindberg), Lilydipper, Mr Jinxy, Kung Blue
FNGs: None
COUNT: 8
WARMUP:

THE THANG:
We did two groups and knocked out the murph.

MARY:

ANNOUNCEMENTS:

COT: while reading about Lieutenant Michael Murphy found some things I found interesting. While he’s known as an ultimate warrior and his military record is legendary, there were two times he was noted for sticking up for others. First, while he was in school, he stuck up for a kid being bullied. Second, there was a time when a homeless man was being bullied as well. It’s interesting to think he’s always had an innate sense of taking care of people.

Submitting

AO: asylum-daybreak
Q: Pele (Jon Lindberg)
PAX: Brick, Mia (Max), Lilydipper, Tropicana, Pele (Jon Lindberg), Mr Jinxy, Kentucky, Drum Major, Veggie (Rylen Huddy), Lulu (Greg Huddy), Crash Dummy
FNGs: None
COUNT: 11
WARMUP: 20 SSH (4-ct), in Cadence, 10 Horizontal SSH (aka Plank Jacks) (4-ct), in Cadence, Downward Dog stretch and reach/twists, 10 Tennessee Rocking chairs, 10 Cherry Pickers (4-ct), in cadence, 10 Tempo Seal Claps (4-ct), in Cadence, 5 Tempo Overhead Claps (4-ct), in Cadence

THE THANG:
MOSEY to RUSTIC PAVALON. Goal is to do each group of exercises, going up TO CONES after each group is completed. Can be done in any order. Exercise groups are:
AB BLASTER:
20x: Dead Bugs (2-ct), BBSs, American Hammers (2-ct), Bicycle Kicks (2-ct)
ARM BLASTER:
20x: Merkins, Spider mans, CDDs, Plank Jacks
LEG BLASTER:
20x: Bobby Hurleys, Iron Mikes (2-ct), Froggie Jumps, Squats.
CARDIO BLASTER:
20x: SSH (2-ct), High Knees (2-ct), Butt Kickers (2-ct), Mountain Climbers (2-ct), Smurf Jacks
STRETCH BLASTER:
10 x: Cherry Pickers (4-ct), Windmills (4-ct), Grady Corns (4-ct)

MOSEY to Nice Bathrooms. Choice of routes, PAX chose to HIT PICKETTS CHARGE! Each Flat area do 10x Grady Corns/10x Squats/10x Imperial Walkers
MOSEY to Parking lot below Colosseum
Pyramid laps! Partner up with like speed. Run opposite directions, every time you meet, do the following exercises in Reps of 10
LAP 1 Merkins
LAP 2 Merkins, LBCs
LAP 3 Merkins, LBCs, Mtn Climbers (2-ct)
LAP 4 Merkins, LBCs, Mtn Climbers (2-ct), Bobby Hurleys
MANDATORY 60 SECOND STARGAZER!
LAP 5 LBCs, Mtn Climbers (2-ct), Bobby Hurleys
LAP 6 Mtn Climbers (2-ct), Bobby Hurley s
LAP 7 Bobby Hurleys

Return to AO

MARY: Light stretching

ANNOUNCEMENTS: Hardship Hill!

COT:
The naming of a new pope has been in the news a lot recently. A few months ago I watched the movie Conclave, and there’s a quote from RALPH FIENNES as the Cardinal Lawrence in the movie that stuck with me. When he was addressing the other Cardinals before the voting for the new pope began, he said:
“Let me speak from the heart for a moment. St. Paul said be subject (or SUBMIT) to one another out of reverence to Christ. To work together, to grow together we must be tolerant, no one person or faction seeking to dominate another.”
Where do Paul’s words that he’s referring to come from? EPHESIANS 5: VERSE 21 is where Paul says to be subject or SUBMIT to one another.
“Submit to one another out of reverence for Christ.”
The Greek word for “submit” indicates a voluntary yielding in love and respect, reflecting Christ’s humility.
How hard is that to do? How often do you do it? I know I struggle with that, because I can have pretty strong opinions, but I usually feel sort of righteous in them because I feel I’ve:
1. Put in the effort to evaluate alternative viewpoints
2. Weighed their strengths and weaknesses (hey, I’m a Libra… the scales of balance and justice!), and
3. Put them through my internal moral filter (which is NEVER wrong!) and come to my conclusion.
But a lot of this is based on PRIDE… pride in my ability to dissect an issue, pride in my self-described open mindedness, pride in my moral values. This can blind me, and it has. Recently I was in an “animated” discussion with a friend, and things were getting a little bit heated. In my need to prove that I was right, I was forgetting to “reflect Christ’s humility”. I think that I myself personally, and all of us as a society would be much better off if we didn’t rise in anger against those who disagree with us, but channeled the humility of Christ, and yielded to them in love and respect.

HH BFW Workout

AO: asylum-daybreak
Q: High Heels (Henry Ritchie)
PAX: Jumbo(Carter Dickens), Veggie (Rylen Huddy), Crawdad (Robbi Dickens), Lulu (Greg Huddy), Lilydipper
FNGs: None
COUNT: 6
WARMUP: SSH, Tempo Squats, Merkins, Wind Mills, BACs,

THE THANG: Head to the Island parking lot for candy canes. Round 1, SSH 20 at each POC, Round 2 Merkins 7 at each POC, Round 3 Squats, 10 at each POC, Round 4 CDD, 10 at each POC. Then we headed to the Yoga Studio for LBCs, Box Cutters, BBS, Flutter Kicks. The we headed to the Lilly Pad for The Serpentine: running the parking lot while doing SSH, CDD, Incline Merkins, Squats. Then we ran to the large to the TLP for step ups with stops at the ball fields for table pull ups and dips. Then up the hill to the colosseum for one round of 0900 with CDD. Back to the AO which 3.6 miles in the bank.

MARY: No time

ANNOUNCEMENTS: Heart Break Ridge – May 17th.

COT: Fulfilment can’t be found in the human things we chase good or bad: Money, Power, Love, ect. Only through Christ is fulfilment discovered.

Buscuit Time

AO: asylum-daybreak
Q: High Heels (Henry Ritchie)
PAX: Honeydew, Swimmies (Nathan Chesney), Drum Major, Choir Boy, Mr Jinxy, Veggie (Rylen Huddy), Snitch (Cory Beilharz ), None
FNGs: 1 None
COUNT: 9
WARMUP: A Short warm-up. SSH, Burbees, Merkins, Squats, IW, BAC, Twisties,

THE THANG: Mini Buscuit at the Lilly Pad, then to the yoga studio for BBS, Flutter Kicks, and LBCs.

Up Pickett’s Charge to Colusiom for 0900: SSH, Merkins, Burpees, Squats.

Back to the AO

MARY: No Time

ANNOUNCEMENTS: see the announcement channel

COT: It is your choice to be offended. Please don’t give them the power to control your feelings.

Points Of Contact

AO: asylum-daybreak
Q: Steam
PAX: Brick, Pele (Jon Lindberg), Lulu (Greg Huddy), Veggie (Rylen Huddy), Lilydipper, Rooney (Carl Whipple), Choir Boy, High Heels (Henry Ritchie), Waffle House (Brady Greene), Mr Jinxy, Crawdad (Robbi Dickens)
FNGs: None
COUNT: 12
WARMUP
– SSH: 20×4

THE THANG
4 Corners
– 2 rounds / 2 Xs at each corner / all 1-count
– Round 1 – 25 reps
– C1: Merkins
– C2: Squats
– C3: LBCs
– C4: Imperial Walkers
– Round 2 – 50 reps
– C1: Carolina Dry Docks
– C2: Elevated Heel Squats
– C3: American Hammers
– C4: High Knees

(Mosey to the Yoga Studio (open air chapel)
– Core 4
– 25×4 Flutter Kicks
– 25×4 Heels 2 Heaven
– 25×4 Box Cutters
– 25×4 LBCs

(Mosey to the Bro’s Bowl)

Nickel, Dime, Quarter Part 1
– 3 times around the Bro’s Bowl
– 5, 10, 25 dips at the top
– 1 burpee at the bottom

(Mosey to Muscle Beach

Nickel, Dime, Quarter Part 2
– 5 chin-ups
– 10 inclune merkins
– 25 reps of a Muscle Beach machine
– Take a lap around the parking lot
– Do this 2x

(Mosey to the BSIA Outlook)

Pickleball Drill
– 2 teams
– one person hits the pickleball across the imaginary court and and then hands the paddle to the next man on his team
– If the ball goes out – the team does 1 burpee

(Mosey back to the flag)

MARY
ATMs + SWS

ANNOUNCEMENTS
– escape-from-haw-ridge CSAUP coming up in 2 weeks. Check out more in the channel.
– You can find announcements (including the Send Me newsetter) in the announcements channel.

COT

https://open.spotify.com/track/5UPuF5PMmjHZBidp8avYkF?si=Rv9bC1r0Rzacr-esTloC0g
“Lift me to the light “”
“”Through the roof they broke “”
“”Faithful hands of love “”
“”In each word they spoke “”
“”Jesus sees my pain “”
“”His touch divine embrace “”
“”Lift me to the light “”
“”Heal me by his grace “”

“”Above the crowd, they climbed with might””
“”Through the ceiling, piercing night “”
“”Lowered down, my soul exposed “”
“”Before the one who loves the most””

“”Now I walk, my spirit free””
“”With grateful heart, on bended knee””
“”Friends who carried me that night””
“”Together, we are lifted to the light”
This is referring to Mark 2:3-11, where these men tear through the roof to lower their friend to be healed by Jesus.
“’When he entered Capernaum again after some days, it was reported that he was at home. So many people gathered together that there was no more room, not even in the doorway, and he was speaking the word to them. They came to him bringing a paralytic, carried by four of them. Since they were not able to bring him to Jesus because of the crowd, they removed the roof above him, and after digging through it, they lowered the mat on which the paralytic was lying. Seeing their faith, Jesus told the paralytic, “Son, your sins are forgiven.” But some of the scribes were sitting there, questioning in their hearts: “Why does he speak like this? He’s blaspheming! Who can forgive sins but God alone? ” Right away Jesus perceived in his spirit that they were thinking like this within themselves and said to them, “Why are you thinking these things in your hearts? Which is easier: to say to the paralytic, ‘Your sins are forgiven,’ or to say, ‘Get up, take your mat, and walk’? But so that you may know that the Son of Man has authority on earth to forgive sins” #— #he told the paralytic — “I tell you: get up, take your mat, and go home.” Immediately he got up, took the mat, and went out in front of everyone. As a result, they were all astounded and gave glory to God, saying, “We have never seen anything like this! ””- Mark 2:1-12
– www.bible.com/bible/1713/MRK.2.1-12

Check out this message thread for more content and resources around this.