F3 Knoxville

Category: Asylum PM

Summer SWOLEstice Circuit

AO: asylum-pm
Q: Butterknife
PAX: Colonel (Alex Wallace), Lilydipper, Doubtfire (Nick Bond), Glamper, Convoy, Crash Dummy, Dain Bramage (Will Olson), Windex, Pele (Jon Lindberg), Drum Major, Lizzy, Tenderfoot, Butterknife, Brick, Mr Jinxy
FNGs: None
COUNT: 15
WARMUP:
SSH
Windmills
Baby Arm Circles forward and backwards
Cherry :cherries: Pickers
Tempo Squats

THE THANG:
Mosey to the colosseum with person in front falling off for 2 burpees

Circle up :bear: crawl to the center give some dap crawl :bear: back stand up x3

45 second stations we ran the inner loop after completing two stations. I sprinkled in some different drills throughout.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS
Man makers w/ 20 lb dumbbells
Walking Lunges with weighted bag

Kick Flip’s Mucho Chesto

Med ball toss drills with core focus.

MARY:
10 burpees for our fallen CMUs.

ANNOUNCEMENTS:

COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

Cheerful Hearts

AO: asylum-pm
Q: Tenderfoot
PAX: Abacus, Lilydipper, Pele (Jon Lindberg), Colonel (Alex Wallace), Crash Dummy, Glamper, Pusher, Steam, Brick, Shogun, Catnip, Billy Jean
FNGs: 2 Catnip, Billy Jean
COUNT: 13
WARMUP:
– SSH: 25
– BAC (F): 10
– BAC (R): 10
– *Speed Skaters: 15
– Groin stretch OYO: 30 seconds
– Wedding Singer’s hamstring stretch

THE THANG:
(1) Active “Warmup”
– Ballerinas/Toe Squats: 10
– Mosey to base of Everest
– Bernies halfway up Everest (to base of peak)
– Mosey
– *Apple Pickers
– Mosey toward shady grove at NE corner of park
– Butt kicks
– SSH: 50

(2) Set #1
– *Mountain Merkins: 5/10?
– Hillbilly Squats: 15
Dad Joke: How does Moses make his coffee?
– BBS: 15
– Mosey
Dad Joke: After an unsuccessful harvest, why did the farmer decide to try a career in music?

(3) Set #2
– Air Squats: 20
– Dive-bombers: 5
– *Muay-Thai Lunges (right leg): 10
– BBS: 15
– *Muay-Thai Lunges (left leg): 10
Dad Joke: Did Eve have a date with Adam?
Dad Joke: I went running with my Bible…
– Mosey up toward Asylum building
Dad Joke: I seem to get sick on weekdays…

(4) Set #3
– *Indian Bear Crawl
– Split into 2 single-file lines
– Loser does 10 burpees
– Winner does 5 burpees
– Walking Lunges
– Bernies
– Sprint to the flag

Apologies if I’ve forgotten any add-on exercises or gotten anything out of order.

ANNOUNCEMENTS:
– Summer Convergence: UnCOVEred on 7/13
– uncovered-summer-convergence
– Asylum PM Camping Trip
– bluegrass-pm-otb
– westhills-ruck-otb

COT: F3 (and our community of brothers) challenges us to do hard things – physically, mentally, etc. – but one of the hardest things in life, especially as a man, is reclaiming the cheerful heart and jovial innocence that we were born with but have lost along the way. F3 provides the opportunity to experience a safe space amongst brothers where we can let down our guard, be lighthearted, and have fun. It’s okay to be silly, goofy, and playful here because we know that we won’t be judged. We’re surrounded by men who love and trust one another. I believe that we should embrace this opportunity and challenge ourselves and each other to open up, to laugh, and to reclaim the cheerful heart that God has gifted us.

New Exercises Descriptions
*Speed Skater (from half-squat starting position): 1 rep = (push off with left leg into a long right-hop, landing on right foot in single-leg half-lunge; left foot swings behind, remaining raised; from this position, repeat same movement over to left foot in one fluid motion)
*Apple Pickers (skipping-like forward motion): single-leg jump, opposite leg high-knee; arm opposite of high-knee reaches for the apple; repeat w/ opposite leg/arm
*Mountain Merkins: 1 rep = (plank, right knee to right chest, left knee to left chest, right knee to outside right elbow, left knee to outside left elbow, right knee across to left chest, left knee across to right chest, Merkin)
*Muay-Thai Lunge: reverse lunge, same knee then proceeds to high knee (in one fluid motion); repeat w/ opposite leg
*Indian Bear Crawl: same as Indian Run, but Bear Crawl instead of a Mosey

The Last Q (of my 20s)

AO: asylum-pm
Q: Steam
PAX: Windex, Brick, Lizzy, Kung Blue, High Heels, Drum Major, Tenderfoot, Pusher, Pele (Jon Lindberg), Colonel (Alex Wallace), Switchhitter (Tony)
FNGs: None
COUNT: 12
WARMUP
– SSH: 20
– Squat: 20
– BAC (F): 20
– BAC (B): 20
– Merkin: 20

THE THANG
(Mosey to the roundabout on the right side of the Coliseum)

(1) 20s Part 1
– 2 POC: roundabout + big tree around the corner
– 5 Xs — 20 reps each (1ct) = 100 total reps
– Ping pong style
– Xs (on notecards)
– Dips
– Star Jacks
– Incline Merkins
– LBCs
– Decline curb squats

(Mosey across Orchard Street)

(2) The Triangle of Power (facing the water)
– POC: Shaded tree, open chapel, front of the superbowl
– Shaded Tree: 20 Mountain Climbers (2ct)
– Run counter-clockwise
– Open Chapel: 20 Plank up/downs (4ct)
– Run counter-clockwise
– front of the super bowl: 20 BBS
– Run counter-clockwise
– Only do this 1x

(Mosey to the bottom of Picketts Charge)

(3) Up + Over
– 2 POC: Base + BSIA Lookout
– Base: 10 man-makers
– BSIA Lookout: 10 man-makers

(Mosey back to the flag)

MARY
– 30 seconds of stretching

ANNOUNCEMENTS
– Summer Convergence: UnCOVEred on 7.13.24
– Check out the uncovered-summer-convergence channel for more info

COT
Reflecting on my 20s and F3’s role in my life

This is my last day in my 20s. Over the past decade, my life has changed and evolved drastically. Some of the big, definitive things that come to mind from this decade for me are (in no particular order):
— Graduating college
— Graduating the Knoxville Fellows thanks to G-6
— Finding F3
— Going through an excruciating coming out of Egypt season
— God calling me back to sonship and inviting me to be loved by Him and accept His grace and mercy
— Losing friends
— Losing family members
— The hardcore pursuit of the military and the mourning of that season and fight coming to an end
— Professional flailing
— The global pandemic
— Going through severe depression and isolation
— Investing into lies vs. truth
— Addiction
— Redemption
— Restoration
— Finding friends that I can call brothers
— By the grace of God, creating a new family with my wife Megan
— Waged a brutal war against my flesh
— My hard-heartedness slowly being chiseled away
— Re-introduced to what a healthy family can look like
— Being baptized
— Coming to the understanding that even though I left turned away from God in countless ways, He never turned away from me

Verses
– 2 Timothy 4:17 — But the Lord stood by me and strengthened me, so that through me, so that I might fully preach the word and all the Gentiles might hear it. So I was rescued from the lion’s mouth
– This is where my name comes from — God rescuing Daniel from the lions’ mouth in Daniel 6 in the Bible
– If you let him – He will stand by you, strengthen you, and equip you with everything you need – even if it doesn’t feel like it sometimes

– 1 Corinthians 13:11 — When I was a child, I spoke like a child, I thought like a child, I reasoned like a child. When I became a man, I put aside childish things.
– In many ways I still feel like a child
– In many ways I feel like a man
– In every way I still need to rely on God and that He truly is a good, good father. I’ve got nothing else.

I’m so grateful for all of you, and for F3. The gift it has been in my life for 8 years has defined, shaped, and molded me into who I want to be going into the next decade and beyond. Thank you all for being a part of this journey with me.

Challenges

AO: asylum-pm
Q: Rooney(Carl Whipple)
PAX: Drum Major, Pusher, Crash Dummy, Brick, Pele (Jon Lindberg), Rooney(Carl Whipple), Welch’s, Dr Phil, High-Heels, Lizzy, Shogun
FNGs: None
COUNT: 11
WARMUP:
20 4-ct SSHs, Windmills, Baby arm circles, Merkin Jax (4 sequence)

THE THANG:
Mosey to overlook steps.
Dora’s – Partners complete exercises while taking turns running around loop: 100 Am hammers, 150 LBCs, 200 SSHs

Mosey to field below. 4 cones in rectangle. Exercise at each cone. First round 5, 2nd round 10, 15, 20, 15, 10, 5. Getting to next corner with Broad Jump Burpees on short sides and Bear Crawls on long sides. Exercises: Big Boys, Squats, Merkin Jax (1:4, 2:8, 3:12, 4:16, 3:12, 2:8, 1:4), Hello Dollys (2 count).

Completed about 4 rounds before moseying back to AO.

MARY: Tempo Squats, Monkey Humpers, and stretches to finish up.

ANNOUNCEMENTS:

COT: Shared challenges of past few years at work and taking on a new position (Gap Creek). “Challenges are gifts that force us to search for a new center of gravity. Don’t fight them. Just find a new way to stand.” —Oprah Winfrey

Birthday Girl

AO: asylum-pm
Q: Toretto
PAX: Title IX (Christian Prescott), Mr Jinxy, Drum Major, Dr Phil, Pusher, Lilydipper, Switchhitter (Tony), Pele (Jon Lindberg), Curveball, Lizzy, Brick, Dain Bramage (Will Olson), Glamper, High Heels
FNGs: None
COUNT: 15
WARMUP:
SSH, mountain climbers, Circle run, butt kicks, high knees, stretch as needed

THE THANG:
PARTNER UP
Station 1;
Partners alternate between 50 yard run and AMRAP SSH, no cheat merkins and big boys

Station 2;
Partners alternate between hill runs and AMRAP derkins, dips and lunges

Station 3;
Burpee/ imperial Walker 7’s

MARY:
Circle Mary

ANNOUNCEMENTS:
bluegrass-pm-otb officially launched at Bluegrass Elementary
westhills-ruck-otb officially launched at West Hills Park

COT:
Moment of silence for those who fell on D-Day