Matlock – Page 8 – F3 Knoxville

Ink Blot Testing at the Asylum

August 10, 2022 Sawdust

THE SCENE: It was 64 degrees with 90%+ humidity.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tie Fighter, Tempo Merkins, T-Merkins, Downward Dog Stretch, Sumo Squat, Windmills, Rocky Balboas, Loop Around the Parking Lot.

THA-THANG:

10 Boxcutters at the bottom of Baby Everest Run to the Top for 3 Man Makers
Route 66
- Big Boy Sit-ups – going up
- Froggy Squats – going down
A Pictogram Circuit BLIMPS Progression – Parking Lots to Circus Maximus
- Six (6) Stations that Add a Workout to the Series:
  – Bearpees (5)
  – Lt. Dan’s (10)
  – Imperial Squat Walkers (15 – 4 Count)
  – Merkins (20)
  – Plank Jacks (25)
  – Sumo Squats (30)

MARY:
Not needed.

COUNT-OFF & NAME-O-RAMA
12 HIMs, Including an FNG named Elmer
CIRCLE OF TRUST/BOM:
Isaiah 57:14 – “…Remove the stumbling block out of the way [of the spiritual return] of My people.” – In other words, we should get out of the way of God’s plan and work to further His Will. Less me and more Him.
ANNOUNCEMENTS:

It was Yesterday

July 26, 2022 Rainbow

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH on the 4ct, some Wayne Dunn’s, to the curb for some Rocky Balboa’s, then butt kickers half way down parking lot and the same thing back.
THA-THANG:
Mosey’d over to cardiac. Idea was to carry a CMU with us the entire time and not let it touch the ground. So, while group did rep counts of 20,05,10, and 5 Merkins and Jump squats at bottom, first and second bends, and top someone stayed at bottom and did curls and OH press with block.

Once completed we mosey’d back up cardiac to the front of the asylum. Here we did 3 burpees at first light pole and then every third light pole. HIM with the CMU did 3 OH presses at every 3rd pole.

Mosey’d to the bottom of Everest where there were 3 cones set up. Cone suicides of 20,15,10 and then we did 5 reps at the bottom. Exercises were 4ct flutters and dry docks. Idea was to run to cone 1 and do 20 rep count then back down. Next time run to second cone for 15 reps and back. So on…

Once completed man with CMU led everyone up Everest. Once at the top we mosey’d to Asylum building. Man with CMU shouted out an exercise for PAX to perform while he ran up space needle. Once he came back down he passed the CMU to the next HIM and they did the same. Ran out of time before everyone made it up stairs. Headed back to AO.

MARY:
Did a few Freddy Mercury’s for Kentucky
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 Timothy 2:2

DORA Days Overlooking the Asylum

July 22, 2022 Sawdust

THE SCENE: 73 degrees, 98% humidity and no wind.
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Tie Fighters, Overhead Claps, Seal Claps, Moroccan Night Clubs, Sumo Squats, Windmills

THA-THANG:

10 Bearpees up Baby Everest, Bernie up the rest, LBC at the summit to await the 6
Downward Route 66 with Froggie Squats on the way down
Run up Pickett’s Charge with Man Makers at each plateau
DORAs at the Overlook with 6 Stations
- Round 1
  1. Calf Raises
  2. Boxcutters
  3. Step-Ups
  4. Big Boys
  5. Merkins
  6. Lt. Dans
- Round 2
  1. Carolina Dry Docks
  2. Imperial Squat Walkers
  3. Derkins
  4. X-Factors
  5. Sumo Squats
  6. Hello Dollys

MARY:
Dante’s Core
COUNT-OFF & NAME-O-RAMA
14 HIMs, including Doublewide’s 2.0 Newton as part of our crew.
CIRCLE OF TRUST/BOM:

Reviewed the speech at the end of the movie Courageous with a charge to do the the things that need to be done, leave our comfort zones and lead our families for Christ.

MOLESKIN:

ANNOUNCEMENTS:

The StairMaster*

July 14, 2022 Rainbow

THE SCENE: Foggy but nice. A hint of super moon left for us
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH on 4ct, 10 tie fighters R and L, some Wayne Dunn’s, a joggle to the curb for some windmills, butt kickers to the other end of the parking lot. 10 4ct plank jacks on the far end and butt kickers back down. Short stroll to the bottom of baby Everest for a lunge up half way, 10 squats, mosey up the rest and 10 squats at the cross walk.
THA-THANG:
Mosey to front part of the Asylum. Found the first set of double stairs. Idea was to do sets of 20,15,10, and 5 reps at the bottom and running up and back down steps after every set. We did sets of Merkins here

Mosey’d up to Asylum building for reps of 20,15,10, and 5 of dips while running to the top of space needle after each set

Mosey’d to Overlook. Reps of 20,15,10 and 5 as we ran the outside of the eye up stairs to touch the front doors of the Asylum. Did 4 count flutters here.

Lastly, we mosey’d to steps on far side of Overlook for 20,15,10 and 5 reps of squat jumps with trips up those stairs.

Mosey’d back

MARY:

Nope
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about the grace of God and how he loves us just like he loves his son. Stop worrying about messing up and holding ourselves to the standards of the world.

Ride The Lightning

July 8, 2022 Rainbow

THE SCENE: Humid with storms in the distance.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH on the 4ct, some Wayne Dunn’s over to 10 4ct Mountain climbers, then some baby arm circles front and back with a seal clap. Ready to mosey
THA-THANG:
Mosey’d to hill on the dragon for a circuit of exercises with rep counts of 20,15,10,5.

The idea was to perform 20 reps at the bottom of the hill, then run up and do 15…back down for 10, and up for the final 5

Exercises were

Merkins
Dry Docks
Froggy Squats
Imperial Walkers
4ct LBCS

Once complete mosey to asylum building (idea was to use metal stairs but lightning dictated otherwise) and completed 20 4ct flutters

Mosey’d back to the pavilion for some partner DORA’s rep total AMRAP

Exercises were dips, rows, and flutters. While partner one does exercise, partner two ran around AO light pole.

Finished on the cloud with some wayne dunn’s and some leg stretches.

MARY:
Not really. See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke on leadership. More specifically Spiritual Leadership. “Let us not pass the buck of leadership because we think ourselves incapable.”