F3 Knoxville

Biscuit on the Bowl

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:

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.”

D Day

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Gibbler, Matlock (Bill Maddox), P3, Rainbow, Waffle House (Brady Greene), Bunny, Cat Gut (Mike Davis), Farley, Hot Tub (John Muller)
FNGs: None
COUNT: 9
WARMUP: SSH, Baby arm circles in lunge, cherry pickers, tempo squats

THE THANG: backwards up baby Everest and 5 up/downs on top; 7’s on skunk hill; backwards up cardiac with rock- alternate curls and squat thrusters at each light pole – sit-ups at top. Return rock and then backwards up cardiac again. Triceps on top. Mosey to top of baby Everest. Route 66 with sit-ups every other pole up to 11. Mosey to Everest. Run to top and mosey to Asylum stairs. Bear crawl/ lunge to bottom. Mosey back to AO.

MARY:

ANNOUNCEMENTS:

COT: Psalms 46:10 “Be still and know that I am God”

It’s All Fun & Games

AO: asylum-am
Q: Sawdust
PAX: Double Wide, Tropicana, Cinco (Scott McGuire), Matlock (Bill Maddox), TRC/Crab legs, Rainbow, Hands, Cat Gut (Mike Davis), Waffle House (Brady Greene), Fabio (Joe Hamilton), Bunny, Gibbler
FNGs: None
COUNT: 13
WARMUP:
– SSH
– Stretch
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes (Bunny-style)
– Tie-Fighters
– X-Wings
– Burpees (Because Bunny wasn’t sure if he was warm)
– Route 66 with Squats up to the Asylum

THE THANG:
Two (2) Teams Competing for most Exercises Complete. One team would run based on the roll of the dice, while the other did exercises. When the run team returned, the teams switched.

The Rollin’ & Runs:
1. Space Needle
2. Asylum Building
3. Whole Big Circuit
4. Down to the Overlook
5. Upper Parking Lot
6. Tree Run

The Exercises:
– 10 – Burpees
– 15 – Seal Jacks (4 – Count)
– 20 – LBCs (4 – Count)
– 15 – Peter Parkers (4 – Ct)
– 10 – Sumo Squats (4 – Count)
– 15 – Hello Dollys (4 – Ct)
– 20 – Merkins
– 15 – V-Ups
– 10 – Lt. Dans
– 15 – Gas Pumpers
– 20 – Side Crunches (10 EA)
– 15 – Boxcutters (4 – Count)

MARY:
– Matlock (Bill Maddox)’s Dante’s Core
– Cat Gut (Mike Davis)’s Boat-Canoe

ANNOUNCEMENTS:
– Book Club after BOM
– Anderson County Starfish Coming this Summer

COT: Do not expect to Rise to the Occasion, but Fall to your Level of Training. Focus on training in your life; spiritually, physically & mentally to be prepared for any eventuality.

Happy Burpee

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Rainbow, Matlock (Bill Maddox), Double Wide, Cosmo 2, Gibbler, Hands, Bunny, Fabio (Joe Hamilton), Kentucky, Tropicana, Love’s, Newton
FNGs: None
COUNT: 13
51 SSH, one for every year since Ray Stevens’ The Streak was the #1 song in the land. Look how far we’ve fallen as a culture.

Today was a day for reflection, for the frank acknowledgment of aging, and for tripping over hidden rocks in a wet parking lot. Kentucky I am sincerely sorry about the rock and I hope you are not too badly hurt. I do hear good things about the NHS though, should you need them.

10 Happy Burpees per guy while the partner counted out loud. The counting part sounds dumb until you do your ten and realize you sincerely cannot move your arms after 10 of these things. The counting was my birthday gift to us all.

We got up to some shennanigans in between the burpee torture sessions, and finished with a couple of trips up baby everest. All in all, and alongside the great Matlock (Bill Maddox), I am #rekt.

BOM: observations on a life of faith