F3 Knoxville

Tag: asylum-am

Biscuit on the Bowl

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AO: asylum-am
Q: Charmin (John Willis)
PAX: Love’s, Cinco (Scott McGuire), Waffle House (Brady Greene), Cat Gut (Mike Davis), Double Wide, Hands, Hot Pants, Farley, Tropicana, Coco (Sam Duzan), Bunny, P3, Charmin (John Willis)
FNGs: None
COUNT: 13
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

The Pearly Ladder

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AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Russell Crook/Crablegs, Tropicana, Hands, Grandslam, Sawdust, Farley
FNGs: None
COUNT: 7
WARMUP:

5 EAASSYY Burpees
Lap around the parking lot
Hands Agility Drill
Cherry Pickers
Runners Stretch routine
Downward/Upward Dog
Shoulder Lubricator (Arm Circles, Front Swings, MPs, Carltons, and Rattle Drums)

THE THANG:

3 rounds
5 up downs
10 oblique mountain climbers
15 Merkins

2 rounds
5 up downs
10 oblique mountain climbers
15 Merkins
20 Air Squats

2 rounds
5 up downs
10 oblique mountain climbers
15 Merkins
20 Air Squats
15 Table Rows

2 rounds
5 up downs
10 oblique mountain climbers
15 Merkins
20 Air Squats
15 Table Rows
20 Hello Dollies

MARY:

Cool Down Stretches

ANNOUNCEMENTS:

Smokies game on July 10th! I will send out a separate post with instructions to HC for anyone that wants to join.

COT:

Shared message from A.D. Baxter (Chaplin from my Mom’s Hospice service) He has sent a message once a week to me and my family for over 2 years. Challenge to be more like A.D. for the folks in our lives. Check in on them long after their hardships have passed.

Another Post-Father’s Day Ruck

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AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Tropicana, bluebird, Gibbler, Rugby 🦮
FNGs: None
COUNT: 5
WARMUP: Watch P3 plant the :shovelflag: & hitch up Rugby.

THE THANG: Ruck for 4.6 miles

MARY: N/A

ANNOUNCEMENTS: N/A

COT: Caught Waffle House (Brady Greene)’s BOM

3 Amigos Respect

AO: asylum-am
Q: Tropicana , Matlock (Bill Maddox), Pac-man
PAX: Matlock (Bill Maddox), Tropicana, Pac-man
FNGs: None
COUNT: 3
WARMUP: SSH stretching little jog around the AO. Mericans, Bbq squats.

THE THANG: each amigo took charge for 15 min

Trop
Travel the dragon with some pyramids. 5 -> 1 -> 5. Pole to pole jog. Mericans, squats, bigbois lunges.

Next up PacMan
more pole to pole Mario. (Uphill Mario is no joke) mericans, lbc, Peter Parker’s. EnjoyBSIA with SSH followed by a running the ring in front of the Asylum.

Next up Matlock
Head down the old stairs. One runner up the stairs and around bask to the bottom. Other 5 mericans, 10 lbc, 15 squats for a couple rounds each. Still enjoying the BSIA. Head back to the AO with a sprint in the middle.

MARY: None

ANNOUNCEMENTS:
Book club Friday

COT:
Find one small disciple to start the day. Change your life.

6/11/25

AO: asylum-am
Q: Bunny
PAX: Bunny, Cat Gut (Mike Davis), Pac-man, Cinco (Scott McGuire), Waffle House (Brady Greene), Kentucky, Coco (Sam Duzan)
FNGs: None
COUNT: 7
WARMUP:
Rocketts

THE THANG:
Take a stroll around the park(the long way). Stopped at the rocks for curls and press. Stopped at the dock for some slippery mountain climbers.
Proceeded around for various escalator stops:
5 up downs
10 Bbq squats
15 hand release mericans
20 Lbc’s

Totals 20 up downs, 40 bbq squats, 60 hand release mericans, 80 lbc’s, 3ish miles

MARY:
P3 style stretching

ANNOUNCEMENTS:

COT:
Procrastination, don’t do it
Proverbs 6:4
Don’t put it off; do it now! Don’t rest until you do

Luke 12:40
“You also must be ready, for the Son of Man is coming at an hour you do not expect.”