April Metric Q – Asylum PM

April 13, 2023 Steam

Asylum PM Q — April Metric Workout

5:45pm – 6:30pm

Pre-ruck at 5pm

[ The Scene ]

72
Sunny

[ 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 ]

OYO as the April Metric Workout is introduced

[ The Thang ]

Scene

4 evenly spaced cones or lines ~10 yards/30 feet apart

The Workout

Part 1: RUN

10 minute timer
Start the timer, then…
Run from Line 1 to Line 2 (~10 yards) and back to Line 1
Run from Line 1 to Line 3 (~20 yards) and back to Line 1
Run from Line 1 to Line 4 (~30 yards) and back to Line 1
That is 1 rep
Rinse and repeat as many times as you can in the 10 minutes.

— 1 minute rest —

Part 2: AMRAP

3×2 minutes timer
Count the total number of reps (cumulative, not individual)
Start the timer, then…
2 minutes AMRAP SSH
- (no rest)
2 minutes AMRAP High Knees (count 1 leg)
- (no rest)
2 minutes AMRAP mountain climbers (count 1 leg)

— 3 MINUTES REST AND RECORD 1st ROUND # OF REPS —

— Now…REPEAT the full routine – starting over with your rep count —

— Submit four scores —

Round 1 run reps
Round 1 AMRAP reps
Round 2 run reps
Round 2 AMRAP reps

— Enter your times and reps on the Google form (link in the 1st F channel) —
— Total time to complete: 45 minutes (the full time: 5:45pm – 6:30pm)

5 minutes of instruction/intro
40 minutes to complete the workout

[ Mary ]

OYO stretching

[ COT ]

# off – 14

Name o Rama

FNGs

Word

Spoiler in Slack: You drown not by falling into the river, but by staying submerged in it. — Paulo Coelho

Heard this in the movie Extraction on Netflix

An F3 mantra we use a lot: No man left behind, but no man left the same.

I’ve been submerged before — I’m willing to bet many of us have felt that same way before.

The reality is this – at some point in time, we’re all going to “fall in the river.” It’s just part of life. We all have stuff that is in our lives. But God has more for you.

It’s okay to fall into the river, but it’s not okay to stay submerged in it.

And if we believe that God has more for us than our current circumstance in life, we should believe this about others as well, which brings me to “No man left behind, no man left the same.” That if we believe God has more for them – we must truly live out not leaving a man behind, and refusing to leave men in the condition in which we first found them. Or, the condition they are in when they show up to F3.

This is what Jesus did – he didn’t want to leave anyone behind, and refused to leave someone in the same condition he found them in. Just look at all of his miracles in the gospels. And even in his final moments of life, when he finds one of the other criminals on a cross next to him, who rightfully should be there by the way, he refuses to leave him in the same condition.

Uphill Sampler

April 10, 2023 Guardrail

THE SCENE: 40° Dry and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Butt Kickers, Hill Billy Squats, Newton’s cradle merkins, Mtn Climbers
THA-THANG:
Grab 3 CMU’s for practice for Friday. Carry them with us. Mosey to the guardrail for some Derkins, Dips and Overhead Claps with rocks.

Cross the street to our favorite hill. At each line did things below till the CMU’s made it to the next line.

Newton Cradle with Merkin
Burpees
Mountain climbers
Bonnie Blair
BBS
V ups
LBC
Side crunch L, R
Downhill Merkin
Uphill Merkin
Freddie Mercury
Flutter

We then continued through the woods to look out over Knoxville, did some squats and made it back to the flag in time for some Mary, coming down Valley Vista.

MARY:
Hello Dolly, Freddie Mercury and Flutter Kicks
CIRCLE OF TRUST/BOM:
Be willing to Write the Check to live the crucified life.
Fun, Safety, Convenience, Popularity, Worldly Success
Today, the day after Easter, is fitting to look at these last 2
Jesus demonstrated the need to lay aside popularity & Worldly Success
Jesus lost his followers and his closest friends had to flee too.
Reminder: Jesus paid it all, we don’t earn salvation by giving up these things. This is about our sanctification.

Yesterday was Easter and many of my coworkers missed it. It doesn’t take much to stand out as a Jesus follower.
The world won’t look at you and call you a success, but:
Man looks on the outward appearance but God looks on the heart. 1 Sam 16:17
Consider your legacy.
Will God call you a success?
ANNOUNCEMENTS:
Escape from Haw Ridge – this Friday!

Still need someone to take on coordination of building Hardship Hill obstacles.

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.