F3 Knoxville

Tag: asylum-am

The Calm Before the Snowstorm

AO: asylum-am
Q: Double Wide
PAX: Waffle House (Brady Greene), Bunny, Cat Gut (Mike Davis), Double Wide, Hands, P3, Sawdust, Tropicana
FNGs: None
COUNT: 8
WARMUP:
SSH, big and small arm circles, cherry pickers, this and that, calves on the curb, jog down and back

THE THANG:
To the Cloud
Up downs while chopping,
11’s with Hand release merkins and hots seats
Increasing reps of jump squats on the lower dragon
Interval sprints on the upper dragon
Return on the dragon with Iron Mikes at each pole
Back to the Cloud for 7’s with burpees and LBC’s

MARY:
A quick stretch

ANNOUNCEMENTS:
P3 gonna work in a Cardinal next week

COT:
Need refocus my prayer efforts. It’s spiritual warfare out there brothers.

Wet Monday

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: Double Wide, Cat Gut (Mike Davis), Cinco (Scott McGuire), Snitch (Cory Beilharz ), Waffle House (Brady Greene), P3
FNGs: None
COUNT: 7
WARMUP: 20 SSH, Arm Circles, Wayne Dunn

THE THANG
4 corners in parking lot – 5 burpees each corner + rotation of 20 merkins, 20 LBC, 20 CDD, 20 Squats R&R 3 times

Run to cloud : 10 box jumps + 10 incline merkins then run round building- R&R x 3

Go to picnic tables : 10 Picnic table pull ups and 20 dips plus run around R&R x 3

Go to Rock pile – 10 thrusters, 10 curls, 10 rows then run with rock to base of baby Everest and back. R&R x 3

What we still have 7 minutes!

Run to Baby Everest 1 burpee then run to top of hill and do 5 jump squats . R&R x 5

MARY: no

ANNOUNCEMENTS:

COT: Q shared recent experience with discussing what it is like to live life thinking about how your obituary is going to read …closed with lesson on humility

2025 day 1

AO: asylum-am
Q: Farley
PAX: Unibráu (Nick Robinson), Cat Gut (Mike Davis), Tropicana, Hands, Farley
FNGs: None
COUNT: 5
WARMUP: arm circles, cherry pickers, side straddle hops… light jog while stopping at every other light pole with 5 big boys / 5 merkins

THE THANG: each uses CMU with 4 sets of 25 pressups, arm curls, rows, and flutter kicks then run to end of parking lot to perform 1 burpee then jog up little Mt Everest and walk back down and repeat.

Ended with planks and wall sit-ups (2 sets)

MARY:

ANNOUNCEMENTS:

COT: Proverbs 15:22: “Without counsel, plans go awry, But in the multitude of counselors
they are established.”

Vol Walk

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Archie, P3, Bunny, Double Wide, Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Farley, Love’s, Matlock (Bill Maddox), Tropicana, Waffle House (Brady Greene), Fabio
FNGs: None
COUNT: 13
WARMUP:Side straddle hop x 20, BBC in Lunge, tempo squats x 10, tempo merkins x 15

THE THANG: 7’s on skunk hill, Vol Walk- 30 V ups, 30 overhead press, 30 lunges with CMU, 15 Walmart Burpies, 30 American Hammers with CMU, lap, 30 Kracken Merkins. 2 times

MARY:

ANNOUNCEMENTS:

COT: Phil. 3:13-14 set spiritual goals for new year.

Shadrach, Meshach and Shemp

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Gibbler, Tropicana, Rugby
FNGs: None
COUNT: 3 plus 4 legged one
WARMUP: indecision at the outset. Then right

THE THANG: rucked 4.33 miles. Solved all NCAA issues. Crowned the Buckeyes as national champs. Stopped to pee 3 times (Rugby)

MARY: she bet on Notre Dame….duh

ANNOUNCEMENTS: there will be a New Years Day workout. Unless there isn’t.

COT: CatGut droppin knowledge.