F3 Knoxville

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

A always B be G getting up

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Cinco (Scott McGuire), Rainbow, Matlock (Bill Maddox), Hands, Charmin (John Willis), Cosmo 2, F3 Pluto ( Hugh Nystrom), Kentucky, Love’s, Pac-man, Fabio (Joe Hamilton), Steak Knives (F3 Cape Fear)
FNGs: None
COUNT: 13
Were it not for the presence of a most welcome visitor I might have forgotten the disclaimer, so thank you Steak Knives (F3 Cape Fear) . I will repeat the disclaimer here in case anybody missed it this morning:
-F3 is not responsible for your injuries; Charmin (John Willis) is.
-Asylum is the first and longest continually operating F3 AO in the continental United States, and is statistically comprised of the best looking Pax
-The Q Source is an ongoing collaboration between Matlock (Bill Maddox), Cosmo 2, edited for clarity by @Tecmo. It is Asylum’s gift to F3 Nation.

Disclaimer out of the way, we warmed up with an appropriate pre-birthday Q number of SSHs. Steak Knives (F3 Cape Fear) got the Junk Science to take back to the fine men of Wilmington NC, may they all enjoy 10 more years. Shoulders blasted, some light stretching.

Like all my attempts to be like Double Wide, I couldn’t quite measure up, but we sprinted and walked down the winding path and route 66ed our way back, Sweep Or Be Swept. I hope my future grandchildren appreciate all the getups I did for them.

ATMs to finish, as is only right.

For the BOM I thought about three friends of mine and their experiences of faith – not having any and wishing they did; having some for a time and then rejecting it; and having it land on them through a disaster, and being brought to life by it. Prayed for Paul’s procedure today, and for Cinco (Scott McGuire)’s road trip. And for my friend Carol.

What a pleasure to be out in it with you guys this morning. Thank you!

Submitting

AO: asylum-daybreak
Q: Pele (Jon Lindberg)
PAX: Brick, Mia (Max), Lilydipper, Tropicana, Pele (Jon Lindberg), Mr Jinxy, Kentucky, Drum Major, Veggie (Rylen Huddy), Lulu (Greg Huddy), Crash Dummy
FNGs: None
COUNT: 11
WARMUP: 20 SSH (4-ct), in Cadence, 10 Horizontal SSH (aka Plank Jacks) (4-ct), in Cadence, Downward Dog stretch and reach/twists, 10 Tennessee Rocking chairs, 10 Cherry Pickers (4-ct), in cadence, 10 Tempo Seal Claps (4-ct), in Cadence, 5 Tempo Overhead Claps (4-ct), in Cadence

THE THANG:
MOSEY to RUSTIC PAVALON. Goal is to do each group of exercises, going up TO CONES after each group is completed. Can be done in any order. Exercise groups are:
AB BLASTER:
20x: Dead Bugs (2-ct), BBSs, American Hammers (2-ct), Bicycle Kicks (2-ct)
ARM BLASTER:
20x: Merkins, Spider mans, CDDs, Plank Jacks
LEG BLASTER:
20x: Bobby Hurleys, Iron Mikes (2-ct), Froggie Jumps, Squats.
CARDIO BLASTER:
20x: SSH (2-ct), High Knees (2-ct), Butt Kickers (2-ct), Mountain Climbers (2-ct), Smurf Jacks
STRETCH BLASTER:
10 x: Cherry Pickers (4-ct), Windmills (4-ct), Grady Corns (4-ct)

MOSEY to Nice Bathrooms. Choice of routes, PAX chose to HIT PICKETTS CHARGE! Each Flat area do 10x Grady Corns/10x Squats/10x Imperial Walkers
MOSEY to Parking lot below Colosseum
Pyramid laps! Partner up with like speed. Run opposite directions, every time you meet, do the following exercises in Reps of 10
LAP 1 Merkins
LAP 2 Merkins, LBCs
LAP 3 Merkins, LBCs, Mtn Climbers (2-ct)
LAP 4 Merkins, LBCs, Mtn Climbers (2-ct), Bobby Hurleys
MANDATORY 60 SECOND STARGAZER!
LAP 5 LBCs, Mtn Climbers (2-ct), Bobby Hurleys
LAP 6 Mtn Climbers (2-ct), Bobby Hurley s
LAP 7 Bobby Hurleys

Return to AO

MARY: Light stretching

ANNOUNCEMENTS: Hardship Hill!

COT:
The naming of a new pope has been in the news a lot recently. A few months ago I watched the movie Conclave, and there’s a quote from RALPH FIENNES as the Cardinal Lawrence in the movie that stuck with me. When he was addressing the other Cardinals before the voting for the new pope began, he said:
“Let me speak from the heart for a moment. St. Paul said be subject (or SUBMIT) to one another out of reverence to Christ. To work together, to grow together we must be tolerant, no one person or faction seeking to dominate another.”
Where do Paul’s words that he’s referring to come from? EPHESIANS 5: VERSE 21 is where Paul says to be subject or SUBMIT to one another.
“Submit to one another out of reverence for Christ.”
The Greek word for “submit” indicates a voluntary yielding in love and respect, reflecting Christ’s humility.
How hard is that to do? How often do you do it? I know I struggle with that, because I can have pretty strong opinions, but I usually feel sort of righteous in them because I feel I’ve:
1. Put in the effort to evaluate alternative viewpoints
2. Weighed their strengths and weaknesses (hey, I’m a Libra… the scales of balance and justice!), and
3. Put them through my internal moral filter (which is NEVER wrong!) and come to my conclusion.
But a lot of this is based on PRIDE… pride in my ability to dissect an issue, pride in my self-described open mindedness, pride in my moral values. This can blind me, and it has. Recently I was in an “animated” discussion with a friend, and things were getting a little bit heated. In my need to prove that I was right, I was forgetting to “reflect Christ’s humility”. I think that I myself personally, and all of us as a society would be much better off if we didn’t rise in anger against those who disagree with us, but channeled the humility of Christ, and yielded to them in love and respect.

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:

Tour de Fun

AO: asylum-am
Q: Gibbler
PAX: Fabio (Joe Hamilton), Matlock (Bill Maddox), Tropicana, Hot Tub (John Muller), Bunny, Hands, Cat Gut (Mike Davis), Cinco (Scott McGuire), Double Wide, Gibbler, Kentucky, Love’s, Waffle House (Brady Greene), @Newton, @Archie, @Possum, @Backflow
FNGs: None
COUNT: 17
WARMUP: SSH and tempo squats and merkins and Grady corn and TN rocking chair with a mosey

THE THANG:
After getting over the disappointment of not having a Love’s Q we settled into the normal complaining.

Pickleball steps with merkins and dry docks and bear crawls down the steps. 3 rounds of fun

Turf baseball field for burps at each base and home plate with step ups and dips. 3 rounds of fun

Soccer field for shoulder taps and froggy squats on either side. 3 rounds of fun Soccer field

Junk science of sprinting 2x across the field. Adds years to your life. It’s science and can’t be denied.

MARY: mixed in after each station

ANNOUNCEMENTS: happy birthday Hands. Haw Ridge and Spring Break

COT: if you want to go fast go alone. If you want to go far go together.