March Metric Workout – Asylum PM’d

March 29, 2023 Steam

F3 Q – 3.28.23

Asylum PM AO
5:45pm – 6:30pm
Steam on Q
Accelerate You vs. You – March Metric Workout

[ Warm o Rama ]

3-5 minutes

[ The Thang ]

March Metric Workout

Start the timer

All PAX perform each exercise for 1 full minute (no rest interval between sets)

Immediately following the 10th exercise (CMU deadlifts) (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps)

You will keep track of the TOTAL number of reps (cumulative) for each exercise below

Duration: 15 minutes

Exercises

1-minute of CMU OHP

1-minute of CMU Goblet Squats

1-minute of CMU Bent Over Rows

1-minute of CMU BBS

1-minute of CMU Biceps curls

1-minute of CMU Lunges

1-minute of Derkins (feet elevated on CMU)

1-minute of CMU LBCs

1-minute of CMU Triceps extension

1-minute of CMU Deadlifts

5-minutes of CMU Thrusters

Crispr recorded 1st Round # of reps

Rest 3 minutes.

Repeat the full routine – starting over with your rep count. Total duration: 30 minutes.

Submit BOTH scores – Round 1 reps and Round 2 reps (scored individually, not cumulatively).

Enter your times and reps on THIS FORM.

[ Mary ]

Stretched for the last 60 seconds

[ COT ]

# off – 16
FNGs? – 0
Name o Rama
- Pusher, Pluto, Rooney, Sparkler, Z-Bone, Lillydipper, Onstar, Crispr, Cheetah Boy, Steam, Flashback, Red Card, Abacus, Switchgrass, Down Under, Swimmies
Word

Pray for Nashville’s shooting victims. This morning at a small group I’m a part of one of the older guys said that you were going to see a lot of blame start to happen because of this weather it is gun control or stuff about the shooter, being transgender or the lack of security, and all this stuff. But really what it is, is that we live in a fallen world and its sin.

Do we need better precautions and things in place to protect our kids and be more responsible as citizens of this earth? Absolutely but we need Jesus even more.

Check out these powerful lyrics, from the song “Never Let Go” by Seventh Day Slumber. I was listening to this on the way to the workout tonight and these lyrics hit really hard:

Even though I walk through the valley of the shadow of deathYour perfect love is casting out fearAnd even when I’m caught in the middle of the storms of this lifeI won’t turn backI know You are near

And I will fear no evilFor my God is with meAnd if my God is with meWhom then shall I fear?Whom then shall I fear?

Oh no, You never let goThrough the calm and through the stormOh no, You never let goIn every high and every lowOh no, You never let goLord, You never let go of me

And I can see a light that is coming for the heart that holds onA glorious light beyond all compareAnd there will be an end to these troublesBut until that day comesWe’ll live to know You here on the earth

Listen to “Never Let Go” on Spotify

Suicide Hill

March 1, 2023 Rooney

THE SCENE: Sunny, warm evening around 75 F. Especially warm for February.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Slow Windmills, Imperial Walkers, Rockettes, Baby Arm circles, & Cherry Pickers.

THA-THANG:

5 stations were evenly (or not so evenly) placed along the hill at Lakeshore. Each station contained a sheet with 2 exercises on it, one for going over the hill and the other for coming back. Starting at the bottom by the stop sign, the PAX was instructed to run up 2 stations and back one and perform the “Going” exercise 10 times. Then run 2 more stations and back one, perform the Going exercise 10 times. At the 5th station, perform both exercises (Going & Back) and then do the same thing (up 2, back 1) on the way back, except perform the “Back” exercises. Once the PAX reaches the 1st station, rinse and repeat but perform 15 of each exercise, 3rd round 20 of each. Exercises were as follows:

Going – Merkins, Back – American Hammers
Going – Monkey Humpers, Back – TIE Fighters
Going – Box Cutters, Back – Shoulder Taps
Going – Carolina Dry Docks, Back – Hello Dollys
Going – Big Boy Situps, Back – Squats

(After 1st Round, I called an audible and just had us run to the next station instead of up 2 and back 1)

MARY:

Circled up and finished with LBCs, Ring of Fire, and 5 Burpees

COUNT-OFF & NAME-O-RAMA – 17 HIMs

CIRCLE OF TRUST/BOM:
God is Love. Love conquers hate. I know that because I know in myself that love feels better than hate. Where there is love, there is hope and peace. Finished BOM with playing of Amazing Grace on trombone.

Alot of Stepping Up

February 21, 2023 Sparkler

THE SCENE: Cloudy and Overcast – high chance of rain, aout 55 F
F3 WELCOME & DISCLAIMER

Standard disclaimer. No fng
WARM-O-RAMA:

SSH	IC – 25
Arm Circles up	IC 9
Arm circles dow	IC 9
Grady Corns	20
Cherry Pickers	11
Windmills	IC 9

THA-THANG:

Mosey to parking area by new shelter

Pyramids

Add 1 exercise going up, subtract going back down. Run to brown bush at end of parking island between each series.

Shoulder Taps- 10,

Shoulder Taps-10, Lunge -15

Shoulder Taps-10, Lunge -15, Bench Dip – 20

Shoulder Taps-10, Lunge -15, Bench Dip – 20, Am. Hammer – 25 (2 ct)

Shoulder Taps-10, Lunge -15, Bench Dip – 20, Am. Hammer – 25, Step Up 30

Lunge -15, Bench Dip – 20, Am. Hammer – 25, Step Up 30

Bench Dip – 20, Am. Hammer – 25, Step Up 30

Am. Hammer – 25, Step Up 30

Step Up 30

25 count

Parner up – Doras

75 Box Cutters

125 Bobby Hurley

100 Lunge (2 CT)

150 LBC

15 count

Mosey to parking lot across from AO

5 Merkins, then 10 then 15 – at each corner

MARY:
n/a
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Word – I am working on this myself … Always be humble. You can be right, but still be humble

MOLESKIN:
n/a
ANNOUNCEMENTS:
Hardship Hill – we are doing the same obstacles we have done in the past 2 HH events.

What the Hard Times Reveal

January 27, 2023 Crispr

THE SCENE: Perfectness
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

Pyramid Dora 42 each
- Merkins
- Carolina Dry Docks
- Grady Corns
- Kettle Bell Swings
- Lunges (1 ct)
- Calf Raises
- Ankle Taps
- LBCs
- Hello Dollys (1ct)
- Crab Kick Outs
Pyramid Dora 42 each
- Good mornings
- OH press
- Bench Press
- Rows
- Curls
- Squats
- Big Boys
Pyramid Dora 42 each
- Frog Squats
- Twisting Gas Pumps
- Rocky Balboas
- Flutter Kicks (1 ct)
- SSH

COUNT-OFF & NAME-O-RAMA
18

CIRCLE OF TRUST/BOM:

I recently went through an experience with an old friend. We grew up together, were room mates in college for years, and then live drifted us apart nearly 20 years ago. So much so that I ran into his “wife” in the grocery store, asked how he was, and found out they got divorced. A few months ago, his mother had a major medical issue. He called me needing help, and like we’d never grown apart, I reacted, stepped in, helped get some stuff local handled so could get on the road to be with his mom.

The situation reminded me of a song called “Daylight” by Shinedown. There’s a line in that song that says, “It’s amazing what the hard times can reveal. Like who shows up, who walks away, and who’s for real.” It’s easy to show up when times are good. So, I challenge everyone to think about their life and to think about the people and situations where you will show up, and when you’re going to walk away.

The PM Crew Tackles Accelerate Metric Workout #1

January 20, 2023 Steam

F3 Q: 1/17/2023

Asylum PM

5:45pm – 6:30pm

[ The Scene ]

50s
Cloudy with a chance of IRON SHARPENING YEAHHHHHHHHHH

[ Welcome/Disclaimer ]

Welcome to F3: Fitness – Fellowship – Faith
My name is Steam and I’ll be your Q this morning
A few things before we begin:
- I’m not a professional
- You’re here on your own volition
- You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
FNGs?

[ Warm o Rama ]

(5:45pm – 5:50pm)

These warm up Xs will be catered towards the Xs we’re going to do in Accelerate Metric Workout #1

SSH: 15×4
- Run 25 yards and back
Cherry Picker: 10×4
- Run 25 yards and back
Twisty: 10×4
- Run 25 yards and back
Rockette: 10×4
- Run 25 yards and back
High Knees: 10×4
- 25 yards and back

Dynamic SWS (5:50 – 5:55)

4 corners – The Movements

1st Corner: Cobra stretch (30 seconds)
- Run
2nd: 20 BAC (Front and Back)
- Karaoke
3rd: 10 Lunge Twists
- Deep Lunge
4th: 10 wind mills
- Side shuffle back to the light pole

[ The Thang ]

(Give instructions at 5:55pm)

(Start the workout at 6pm on the dot)

Accelerate Metric Workout #1

Introducing Accelerate 2023 — In an effort to ensure that the PAX of F3 Knoxville are continuing to accelerate their King (Q-source speak for always getting better in their workouts), we are going to be promoting 6 workouts this year done 6 months apart and to Track PAX progress. So the January and July workouts will be the same, Feb/August, etc. Instead of making it a competition, a la Iron Pax, this is an individual competition. Overall results will not be posted or tracked, just participants. AOQs will be the ones to share with PAX members their overall scores.

This a YOU vs. YOU acceleration and not an Iron Pax-like competition. It will be about competing with yourself, not other PAX members. Please DM me any feedback you have for this year-long Accelerate challenge!

Here is January + July’s Accelerate workout:

Metric Workout #1 (Every man will need 1 CMU)

Set a timer for 30 minutes.

Complete as many cumulative reps as you can in that time.

The following list of exercises are performed in sets of 25 reps.

After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.

Here are the exercises:

150 curls
125 heavy squats
100 OHP
75 CMU swings
50 Thrusters
25 Blockees

When you finish the Blockees, start back at the top with curls.

It will look like this:

25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats (the next exercise)…etc.

Once through the entire circuit is 525 reps (burpees do not count toward total).

[ COT ]

# off —> 13

Name o Rama
- Pele, Swimmies, Pusher, Sparkler, Rooney, Drum Major, F6, Abacus, Lillydipper, Brick, High-Heels, OnStar, Steam

FNGs — 0

Reflections from the past week:

Cardinal died on Wednesday
My grandfather died yesterday
Megan (my wife) is going through a really tough time with her job and searching for a new one

It would be really easy to look at the past week and think “What in the world is going on.” But in light of everything that has happened over the past week, here are three things I need to remember, and maybe we all do heading into a new week.

(1) We can rejoice too, when we run into problems and trials, for we know that they help us develop endurance. – Hebrews 5:3

- Something about the really hard things we go through in life develop endurance for us to press on, to keep going, and to stay in the fight.

(2) Memento Mori = Remember that you must die

- This is just a fact of life.
- It’s not an “if” it’s a “when”
- That being said – how are you you stewarding the days you’ve been given? We each have a certain number of days we’re going to be on this earth, no more, no less.
- I’m 28 years old, which is roughly in the neighborhood of 10,000 days —> Have I taken advantage of these days or have they taken advantage of me (Ephesians 5:16 — making the best use of the time, because the days are evil)

(3) Keep showing up

- High Heels has said “How do you get better at burpees? Do more burpees.” And in the past when I’ve heard that I probably laughed or thought “But why?”
- But the point is not the success or failure, but to keep showing up. You wanna get better at burpees? Keep showing up and do the work.
- To quote Samwise Gamgee —> Folk in those stories had lots of chances of turning back only they didn’t. Because they were holding on to something. That there’s some good in this world and it’s worth fighting for.
- Last week we all saw how powerful and impactful it is when men decide to show up.