F3 Knoxville

Tag: asylum-am

You vs. You 1st F Challenge for April at the Asylum

AO: asylum-am
Q: Sawdust
PAX: Rainbow, P3, Double Wide, Cinco (Scott McGuire), Cat Gut (Mike Davis), Tropicana, Gibbler, Matlock (Bill Maddox), Bunny, F3 Pluto ( Hugh Nystrom), Newton
FNGs: None
COUNT: 12
WARMUP:
– SSH
– Stretch
– Tempo Merkins
– Tie-Fighters
– X-Wings

THE THANG:
PART 1: RUN
– 10-minute timer
– Begin at Line 1:
1. Run to Line 2 (10 yards) and back
2. Run to Line 3 (20 yards) and back
– Run to Line 4 (30 yards) and back
1. → That’s 1 rep
– Rinse and repeat for 10 minutes
– Record total reps
– 1-minute rest
PART 2: AMRAP
– 3×2-minute timer (no rest between movements)
– Count total reps (cumulative):
1. 2 minutes AMRAP Side-Straddle Hops (SSH)
2. 2 minutes AMRAP High Knees (count 1 leg)
3. 2 minutes AMRAP Mountain Climbers (count 1 leg)
– 3 minutes rest
– Record total reps from Round 1
THEN… REPEAT THE ENTIRE WORKOUT
Start over from Part 1 and repeat the full circuit. Reset your rep count
Submit Your Scores (4 Total):
1. Round 1 Run Reps
2. Round 1 AMRAP Reps
3. Round 2 Run Reps
4. Round 2 AMRAP Reps
docs.google.com/forms/d/e/1FAIpQLSd3PzswIJNrUsoNEjY53llgqp6bqH3clDy7V9I17T7hdR8M3g/viewform?usp=sharing
MARY: N/A

ANNOUNCEMENTS:
– Frozen Head CSAUP
– Hardship Hill

COT: Celebrate the small victories, wins & blessings. We don’t know His overall plan. If we think of His plan as a tapestry that He can see from the finished side, and we only see the small pieces of the back side. There is beauty in the small view we have and we should take joy in the things He calls us to do in the moment.

Be Where your feet are…

AO: asylum-am
Q: Gibbler
PAX: P3, Matlock (Bill Maddox), TRC/Crab legs, Hot Tub (John Muller), Bunny, Love’s, Waffle House (Brady Greene), Cat Gut (Mike Davis), Cinco (Scott McGuire), Double Wide, Gibbler, Pac-man, @Newton, @Archie
FNGs: None
COUNT: 14
WARMUP: Rocky Balboa on the curb with super Mario and runs and karaoke in between

THE THANG: mosey to overlook for 25’s with merkins and froggy squats. We worked in toe merkins and crunch frogs too.

3 rounds with a 5 burpee buy in for each round of chain merkins and Bulgarian squats

Cosmo 2 was a no show. No Q fails today and instructions were clear. Houston, we found the problem.

MARY: lots of time on the cloud for stretching and abs

ANNOUNCEMENTS:

COT: be where your feet are

Legs, Back, Core, and a free shower..

AO: asylum-am
Q: P3
PAX: Grandslam, Matlock (Bill Maddox), Gibbler, Snitch (Cory Beilharz ), Pac-man
FNGs: None
COUNT: 6
WARMUP:

5 EAASSSYYY up/downs
lap around the pavilon
SSH
Cherry Pickers
Runners Stretch
Glute/Chest Stretch
Upward/Downward dog
BBQ squats

THE THANG:
Pavilion

10 burpees buy in

3 rounds

10 table rows
20 squats
15 big bois

10 burpee buy out

3 laps around the pavilon

10 burpees buy in

3 rounds

10 table rows
10 Leutinet Dans
15 v-ups

10 burpees buy out

Mosey to the rustic Pavilon (just light rain at this point, looking like I gambled on won)

10 burpees buy in

3 rounds

10 table rows
10 Bulgarian Split Squats (Each leg)
15 box cutters

10 burpees buy out

Mosey to Rose bowl pavilon (Cue the heavy rain….)

10 burpee buy in

3 rounds

10 table rows
15 jump squats
15 Superman’s

10 burpee buy out

Mosey back to Pavilon in more heavy rain

**Let it be noted that Matlock (Bill Maddox) ran further than everyone today with a detour around the Rose Bowl

MARY: None

ANNOUNCEMENTS:

Convergence this Saturday at Frozen Head

Hardship Hill on May 17th

Smokies game this summer!

COT:

Spoke about prioritizing our commitments and what to do when they all collide. Be intentional about where we spend our time and be proud.

What did the (Greg) Fox say? ( a lot)

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Gibbler, Fabio (Joe Hamilton), bluebird, Coolio (Greg Fox), Rugby
FNGs: None
COUNT: 5
WARMUP: deep squat

THE THANG: Welcomed Coolio back into the fold as we strolled. Discussed NIL. The Daybreak shenanigans. The Knicks. And also enjoyed several Coolio (Greg Fox) book reviews. Sadly Freed to Lead was not one.

MARY: saw an actual Fox on Route 66. No not Jaclyn Smith but the four legged kind. He seemed rather unbothered by my ferocious dog

ANNOUNCEMENTS: Yada Yada yada

COT: @pluto did some oratin’.

1000 Reps

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Matlock (Bill Maddox), Double Wide, Cinco (Scott McGuire), Gibbler, Waffle House (Brady Greene), Cosmo 2, Kentucky, Hands, P3, Bunny, Cat Gut (Mike Davis), F3 Pluto ( Hugh Nystrom), Pac-man, Archie, Hot Tub, Techmo
FNGs: None
COUNT: 16
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: