F3 Knoxville

Tag: asylum-am

Barkleys are Back

AO: asylum-am
Q: Charmin (John Willis)
PAX: Cinco (Scott McGuire), Jackson Palumbo, Dung Beetle, Matlock (Bill Maddox), Rainbow, Double Wide, Hands, Cosmo 2, Hot Tub (John Muller), Gibbler, Cat Gut (Mike Davis), Clipper (Ben McCurry), Pac-man, F3 Pluto ( Hugh Nystrom), Love’s, Waffle House (Brady Greene), P3, Charmin (John Willis)
FNGs: None
COUNT: 18
WARMUP: SSHs, Abe Vigodas, Tempo Merkins and Imperial SQUAT Walkers

THE THANG: Mosey to the gate below the Overlook for a history lesson: Many years ago, a young man had a dream of creating a brutally efficient circuit of running and reps. He called it the Barkley. That man was Zygote. He later learned that there was a slightly less famous race of the same name just to the north. Not as fun. Total coincidence.

Partner up and lap the Asylum hill, checking in at 4 stations for different reps at each lap.

3 laps, 4 stations:

1. Squats; Smurf Jacks; Iron Mikes;
2. LBCs; :flag-us: :hammer:; Hello Dollies;
3. Merkins; :diamonds: Merkins; CDD;
4. Burpees; Man Makers; Get Ups

Sweep and Mosey to the AO with one last sprint up Baby Everest and 5 burpees at the top

MARY: She was missed.

ANNOUNCEMENTS: Somebody sign up with P3 for Escape From Haw!

COT: God has given us all gifts and tools to make an impact, but none of us have all the gifts and tools. God has put others in our path to cover our blind spots. Look to those closest to you for help.

Just Another CMUesday

AO: asylum-am
Q: Rainbow
PAX: Hands, P3, Grandslam, TRC/Crab legs, Matlock (Bill Maddox), Rainbow, Hoodless
FNGs: None
COUNT: 7
WARMUP: 20 SSH, Imperial Walkers, Windmills, Tempo Merkins, Michael Phelps and some this and that.

THE THANG: mosey to open air church for circuit of 25 curls, OH press, Lawn Mowers R and L, and CMU press. Performed 2 rounds then run a lap. X2

Then mosey to pavilion. Had some pay workout in our regular spot so we settled in on the side for a partner workout. Partner 1 farmer carry while partner 2 did Abs. 3 rounds of this with LBCs, F Mercury, and Hello D’s

MARY: ended with flutters and LBCs in cadence as well as the famous closer of pickle pounders abs monkey humpers

ANNOUNCEMENTS:

COT: it’s Holy Week Men! Turn off the noise and focus in on what Christ has done for us

Holy Monday Beatdown

AO: asylum-am
Q: Sawdust
PAX: F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Love’s, Trotline (Britton Carver), Waffle House (Brady Greene), P3, Fabio (Joe Hamilton), Snitch (Cory Beilharz ), Double Wide, Cat Gut (Mike Davis), Dung Beetle, White Belt
FNGs: None
COUNT: 13
WARMUP: SSH, Tempo Merkins, Cherry Pickers, Windmills, Rockettes, Tie-Fighters & X-Wings

THE THANG:
Two Times Each
Phase 1 – Each Light Pole Up the Dragon:
– 5 Big Boy Sit-ups
– 10 Lt. Dans
– 15 Imperial Squat Walkers
– 20 Merkins
– 25 Pickle Pounders
– 30 Sumo Squats

Phase 2 – Every Other Light Pole Down to Everest:
– 5 Burpees
– 10 LBCs
– 15 Iron Mikes
– 20 Monkey Humpers
– 25 Peter Parker’s
– 30 Star Jacks

Phase 3 – All the Way Up Everest:
– 5 Bear Crawl
– 10 Lunges Twist
– 15 Inch Worms
– 20 Murder Bunnies (no CMU)
– 25 Pogo Stick Hops
– 30 Side Lunges

Phase 4: Space Needle

Phase 5 – Working Our Way Back to the AO
– 5 Burpees
– 10 Lunges
– 1 Imperial Squat Walker
– 1 Merkins
– 1 Peter Parker
– 30 Squats Plus 2 Burpees

ANNOUNCEMENTS:
Good Friday Q @Hands
Escape from Haw Ridge
GTE Ruck Event

COT:
Unburden Your Soul (Matthew 11:28-30)

Hard Decisions

AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Sawdust, Pac-man, Snitch (Cory Beilharz ), Charmin (John Willis), Trotline (Britton Carver), Grandslam, P3, Code Brown
FNGs: None
COUNT: 9
WARMUP:
Burpees, SSH, TieFighters, Shoulder Swings, Cherry Pickers, BBQ Squats, Tempo Merkins

THE THANG:
Rustic Pavilon – 2 rounds
Option 1:
20 Inclined Merkins (Feet on Bench)
15 Table Rows
20 Bulgarian Split Squats

Option 2:
25 Decline Merkins (Hands on Bench)
15 Table Rows
20 Jumping Lunges

Matlock (Bill Maddox) chose Opt 2

Cloud – 2 rounds of
Option 1:
40 Big Boi Sit ups.
15 Burpee Bench Jumps
15 Superman’s

Option 2:
60 LBCs
15 Burpee Jump Tucks
15 Superman’s

Grandslam chose Opt 2

Bottom of baby Everest – 2 rounds of:

Option 1:
Burnie up, 10 burpees at the top
20 Peter Parker Merkins at the bottom

Option 2:
Run up, 15 Burpees at the top
20 Merkins at the bottom

Trotline (Britton Carver) chose Opt 2

Pavilon – 2 rounds of:

Option 1:
20 Carolina Dry Docks
30 Gas Pumpers
15 Table Rows

Option 2:
15 Outer Banks Dry Docks (feet on bench)
25 Box Cutters
15 Table Rows

Snitch (Cory Beilharz ) chose Opt 2.

AO Parking Lot
Option 1:
1 Lap
Bear Crawl Across
Lunge Down and Up

Option 2:
2 Sprints – down and back (all out)

Charmin (John Willis) chose Opt 2.

MARY:

Lower and Upper body recovery stretches

ANNOUNCEMENTS:

Escape from Haw Ridge April 5th, and GTE Grow Ruck with convergence is weekend of April 27th

COT:

Life is full of hard decisions… Many times with no clear best option. Remember that we are not alone in these decisions..
Proverbs 2:5-6 Trust in the lord with all your heart, and do not lean on your own understanding

THE 500

AO: asylum-am
Q: Tropicana
PAX: Grandslam, P3, Pac-man, Rainbow, Snitch (Cory Beilharz ), Crablegs
FNGs: None
COUNT: 7
WARMUP: SSH, burp x2, BAC, burp x2, BAC rev, burp x2, Abe Vigoda, burp x2

THE THANG: THE 500
Mosey to the Dark Overlook: 10 reps each
Mountain climbers, Step ups, Carolina dry docks, Jumping Lounges, Plank jacks

Mosey to the Asylum: 10 reps each
Mericans, Jump squats, Big boys, Monkey humpers, Pickle pounders

Return to Dark Overlook. Rinse and repeat 5 laps.

Mosey to Route 66 for some Plank Frog
You had to be there.

MARY: Balls to Wall Sits

ANNOUNCEMENTS: GTE Grow Ruck, Escape from Haw Ridge

COT: Get Right. From 43 ft QSource podcast. Like righting a ship to stay the course we need to get right. F3 provides us with the opportunity physically, relationally and spiritually to get right. As leaders we need to get right in order to be ready to answer Gods call to serve.