F3 Knoxville

Author: BackBlasts

Post Christmas Run and Arms

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), Butterfly (Duncan Johnson)
FNGs: None
COUNT: 3
WARMUP:
The usual

THE THANG:
Ran around campus and world’s fair, stopping at rock piles or brick staches for arm circuits and abs along the way

MARY:
Ab circle

ANNOUNCEMENTS:
None

COT:
Reach out to guys you haven’t seen in a while or guys you think would benefit from being out here with us

The Twelve Beat Downs of Christmas

AO: asylum-daybreak
Q: Kodak (Charlotte Metro (S) Weasel Shaker)
PAX: F3 Pluto ( Hugh Nystrom), Unibráu (Nick Robinson), Pele (Jon Lindberg), High Heels, CRISPR, Steam, Choir Boy, Hands, SlideRule (Stephen Sloan), Brick, Pusher, Honeydew, Cart Girl (John Sadler) (Chatt, TN), Lilydipper, Suds, Backdraw, Protractor (Drew Sloan)
FNGs: 1 Protractor (Drew Sloan)
COUNT: 18
WARMUP: Run around the AO Parking Lot, Side Straddle Hops

THE THANG: Very quick warmup (side straddle hops, some quick stretching).

1. In COT parking lot – Day 1 – 1 Manmaker
Day 2 – 2 Burpees, 1 suicide (half way and back, all the way and back) w/ 5 squats

2. At Amplitheater
Day 3 – 3 Heels to Heaven, 2 Burpees, 1 short lap
Day 4 – 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 long lap

3. At nearby Playground
Day 5 – 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 Manmaker
Day 6 – 6 Side Straddle Hops, 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 minute hang on bar (or plank if prefer)

4. At soccer field
Day 7 – 7 LBCs, 6 Side Straddle Hops, 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 Manmaker
Day 8 – 8 Imperial Walkers, 7 LBCs, 6 Side Straddle Hops, 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 Suicide (just running)

5. At Pickett’s
Day 9 – 9 Down Dog Push Ups, 8 Imperial Walkers, 7 LBCs, 6 Side Straddle Hops, 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 Manmaker
Day 10 – 10 Russian Twists, 9 Down Dog Push Ups, 8 Imperial Walkers, 7 LBCs, 6 Side Straddle Hops, 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 Run and Bear Crawl up to the Overlook

6. Back at COT
Day 11 – 11 Squats, 10 Russian Twists, 9 Down Dog Push Ups, 8 Imperial Walkers, 7 LBCs, 6 Side Straddle Hops, 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 Manmaker
Day 12 – 12 Big Boy Sit-ups, 11 Squats, 10 Russian Twists, 9 Down Dog Push Ups, 8 Imperial Walkers, 7 LBCs, 6 Side Straddle Hops, 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 sprint up that damn hill.

MARY: We were done, baby!

ANNOUNCEMENTS: Polar Bear Plunge on January 1, Smokies Convergence on January 4, Hot Toddy Triple Q on January 11

COT: We get caught up in “the things” of Christmas and focus on those things we want in our lives. Remember that “the thing” we really need to focus on is our relationship with God.

Prayers for all during this Holiday Season.

12 Days of an Asylum Christmas

AO: asylum-am
Q: Sawdust
PAX: P3, Hot Tub (John Muller), Cat Gut (Mike Davis), Breaststroke (Will Duncan), Matlock (Bill Maddox), Cinco (Scott McGuire), Gibbler, Hands, Cosmo 2, F3 Pluto ( Hugh Nystrom), Shotgun, Tecmo
FNGs: None
COUNT: 13
WARMUP:
– SSH
– Tempo Merkins
– Stretching (Including Wayne Dunn Wisdom)
– Cherry Pickers
– Abe Vigodas
– Rockettes (Bunny-style)
– Tie-Fighters
– X-Wings (Not TN Rockin’ Chairs)

THE THANG:
12 Days of an Asylum Christmas:
1. [Partridge in a Pear Tree] Squat Thruster
2. [Turtle Doves] Big Boys
3. [French Hens] Cosmic Pickle Pounders
4. [Calling Birds] Monkey Humpers (4-Ct.)
5. [Gold Rings] Man Makers
6. [Geese a Laying] Sumo Squats
7. [Swans a Swimming] Hello Dolly
8. [Maids a Milking] Gas Pumpers
9. [Ladies Dancing] Dancing Bears (4-Ct.)
10. [Lords a Leaping] Jump Squats
11. [Pipers Piping] Lt. Dans
12. [Drummers Drumming] Alt. Shoulder Taps (4-Ct.)

MARY: She was there in spirit, but we didn’t have time for her.

ANNOUNCEMENTS: 51 weeks until the next Winter Solstice Hike.

COT:
C.S. Lewis spoke at length about Joy in his book Surprised by Joy

Luke 2:10 – But the angel said to them, “Do not be afraid; for behold, I bring you good news of great joy which will be for all people.”

Happiness & pleasure are fleeting and do not sustain. Joy however is deep in our souls. It comes from knowing the Almighty and His Love for Us. That does not mean that every path will be flat & wide. But carrying this Joy in our hearts will help us weather any storm.

Post-Christmas-get-backit

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Oil Check
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

1 min one each of the items below. Then run a lap around the soccer field. We made it through 3 rounds.

1 min:
Bulgarian split squats (5 per leg)
Inchworm Merkins
Dips
Freddie mercury
Plank high/low
CDD

MARY:
Ring of fire

ANNOUNCEMENTS:
Kids grow up fast. Cherish your time with them!

COT:

A JUCO Gift Exchange

AO: juco
Q: Windex
PAX: Butterknife, Haggis, Love Shaq, Windex
FNGs: None
COUNT: 4
WARMUP:
SSH, Tempo Squats, Tennessee Rocking Chair, Cherry Pickers

THE THANG:
Mosey to a parking lot.
Gift 1: See The Lights
1st Light Pole – 5 Merkins
2nd Light Pole – 10 Merkins
3rd Light Pole – 15 Merkins
4th Light Pole – 20 Merkins
5th Light Pole – 25 Merkins
6th Light Pole – 30 Merkins

Mosey to CMU Pile.
Gift 2:
20 Curls, 20 O.H. Press, 20 Heavy Squats. Mosey up the stairs and touch the building. Repeat 1x

Mosey to the duck lot.
Gift 3:
100 Collective Burpees

Mosey to the Science walls.
Gift 4:
1 Runs to the end of the lot and back. Others do box jumps. Switch runner. Do toe taps.
Repeat until everyone runs 2x

Mosey to the big lot.
Gift 5: Suicidal Bears
Run 1 line, Bear Crawl back 1 line
Run 2 lines, Bear Crawl back 1 line
Run 3 lines, Bear Crawl back 1 line
Run 4 lines, Bear Crawl back 1 line
Run 5 lines, Bear Crawl to curb.

Mosey back to the flag.

MARY:
Flutter Kicks, Scissors, and Freddy Mercury

ANNOUNCEMENTS:
The workout is over :rolling_on_the_floor_laughing:

COT:
As some know, my foot has been a real problem for the last 5 months. The majority of the time, the pain was at an 8 or 9. This unintentional thing with my foot, forced me to literally transform the way I live. I walked with a limp, putting a shoe on was torture, I could not walk barefoot, and the day to day of going about my life was exhausting to say the least. I did go to the foot doctor about 6 weeks ago and got something for it. About two weeks ago it started to slowly feel better; and a couple of days ago, the pain completely went away.

Back up a couple of months – I was driving and thinking, “God, what am I supposed get from this unintentional thing that has completely transformed how I go about my life?” (At this point I was about ready to cut my foot off)

All I heard, or thought, or felt was this – or something similar.

“Be intentional in knowing me, and I will transform your life.”

My takeaway is this: something unintentional forced me to change; and God wants me to be intentional (in knowing Him), and He will do the changing.

James 4:7-8
7 So give yourselves completely to God. Stand against the devil, and the devil will run from you.
8 Come near to God, and God will come near to you. You sinners, clean sin out of your lives. You who are trying to follow God and the world at the same time, make your thinking pure.