F3 Knoxville

Author: Drum Major

Asylum PM 06/09/22

THE SCENE: A beautiful sunny day, 80 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 side straddle hops in cadence

5 cherry pickers

10 baby arm circles each way

Little of this and that

10 rockettes

5 burpees

THA-THANG:

Mosey to street side of multipurpose field (battle buddy up)

Sorta Doras

One buddy does exercise while other travels to other end and back, each buddy does each exercise and swaps off

  1. Stay and do merkins, runner does right facing karaokes, 10 iron Mikes and runs back
  2. Stay and do skater leg sweeps, runner does bernie down, 10 iron Mikes at end and runs back
  3. Stay and do exercise like Peter Parkers but touch hand to foot each side, runner does left facing karaoke, 10 iron Mikes and run back.

 

All bear crawl to bottom of Pickett’s Charge

7s #1

Bottom 6 big boys

Top 1 prisoner getup

Go thru cycle to opposite numbers

 

All move together to 2nd tier

11s #2

Bottom 10 Major Merkins

Top 1 Bobby Hurleys

 

Mosey to the 3rd tier and everyone grab a rock

Pyramid – work up and then all the way up and down

10 storks– switch leg each time

20 shoulder press

30 curls

Mosey to bottom of Park office building stairs in the shade. On our 6 and knocked out 15 dead bugs and 20 flutter kicks all together.

Mosey back to AO and did some light stretching before time.

MARY:
Some stretches
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Facing Fears:

We all have them, and have had many the past few years whether it be a illness, violence, , professional concerns, crime or financial hardships. We are all here now and most likely gotten through similar or worse situations in our past, use those to have confidence we can face whatever the future holds.

“If you have fears, stop to realize that others have them too. Probably a fear is haunting you at this moment: the fear of what someone is going to say about you; what the boss is going to do; what the neighbors going to think. These all have to do with the future. You never fear the past, for you know what has happened and generally it wasn’t so bad after all. But the future! Fortunately there is a simple way of fighting fear. Analyze your fear and you will not be so terrified by it. You will say to yourself, Why, I can actually stand that’”

Dale Carnegie

MOLESKIN:
No prayer requests, did a general prayer. Beautiful day, better beatdown
ANNOUNCEMENTS:
Convergence on 7/2 and upcoming Brolympics in August

Work Hard then Slow Down

THE SCENE: Sunny, not too warm but humid after rain earlier in the day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 side straddle hops in cadence

10 windmills

10 baby arm circles each way

Little of this and that

10 rockettes

5 burpees

THA-THANG:

Mosey to Grinch’s Hill

7/1’s

7 merkins up top

1 jump squats at bottom

Until get to 1 at top and 7 at bottom

 

Mosey to parking lot for Doras (battle buddy up)

100 bird dogs (5 each leg, demonstrate touch opposite leg and knee from on ground – switch side every 10)

100 squats

60 hand release merkins

 

Mosey to the Coliseum – Takeoff on baseball

Have to go 1st, do exercise come back home, go to 2nd…etc.

1st base – 20 flutter kicks

2nd base – 20 major merkins? (almost like diver bombers, but back over knees then out over hands)

3rd base – 20 Bobby Hurleys

Circle all the way around to home and do 5 burpees and then LBCs until the 6 comes in.

 

Mosey to top of Pickett’s Charge/Coliseum

Reverse Pickett’s Charge suicide

Run down to 1st tier – 10 imperial walkers – each leg is 1

Run down to 2nd tier – 5 prisoner getups

MARY:
Came back to AO right on time
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:
Spoke on not rushing and taking time and slowing down to do things right and stress out less. Shared the following quote:

“Sometimes I think there are only two instructions we need to follow to develop and deepen our spiritual life: slow down and let go.” – Oriah Mountain Dreamer

MOLESKIN:
Prayers for Thunderstrucks Mom. She has chosen to stop with blood transfusions. Prayers for him and his whole family as they face the possible loss.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Drum Major 51

THE SCENE: A beautiful sunny evening at about 70 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

51 single count side straddle hops

10 windmills

5 merkins/1 burpee

10 baby arm circles each way

Little of this and that

10 rockettes

5 big boys/1 burpee

THA-THANG:

Mosey to hill by wall just up mini-cardiac

5/1’s

5 box jumps/step ups up top

1 big boy at bottom

Until get to 1 at top and 5 at bottom

 

Mosey to rock pile along path on park’s east side

15 curls

15 overhead press

21 rows

(2nd 51)

15 triceps

15 front lifts

21 squats

 

(rinse and repeat everything)

 

Mosey to the Bermuda Triangle

Battle buddy up

1 buddy runs to hill and back while other stays and knocks out

51 squats

51 imperial walkers

51 merkins

51 LBCs

 

Mosey to base of Everest

15 flutter kicks

5 burpees/1 big boys

5 burpees/1 merkin

Then released everyone to run the summit of Everest and then all the way to the AO. Have to do 51 hand release merkins split up as each sees fit by the time or at the AO meetup.

MARY:
15 box cutters and some post workout stretches to finish us off
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:
Discussed how leadership involves letting go and trusting those you lead to be be good leaders, people and citizens in your absence. I then read the following quotes on the subject:

No man will make a great leader who wants to do it all himself, or to get all the credit for doing it. —Andrew Carnegie

A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves. —Lao Tzu

The best executive is the one who has sense enough to pick good men to do what he wants done, and self-restraint enough to keep from meddling with them while they do it. —Theodore Roosevelt

A good leader is a person who takes a little more than his share of the blame and a little less than his share of the credit. —John Maxwell

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tuesday Evening Big Circle

THE SCENE: Beautiful afternoon over 60 degrees at the start. Clear and a lot of people in the Asylum enjoying a pretty day.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops
  • Rockettes
  • Baby arm circles
  • Little of this and that
  • Imperial Squat walkers
  • 5 Burpees

THA-THANG:

Mosey to base of Pickett’s Charge

 

Picketts charge suicide

1st –  5 prisoner getups

2nd – 10 imperial walkers

 

10 merkins at bottom before and after each time down

 

LBCs up top until 6 comes in

 

Big circle stations

 

Start at coliseum and go all the way up to top of Everest/office parking lot and back around to coliseum start

 

Stop at each cone do exercise listed and follow instruction of where to go next and how

 

Coliseum start

  • 15 dips
  • Lunges to next cone

 

Cone 1 – halfway down walk

  • 15 big boys
  • Bear crawl to next

 

Cone 2 – little ways down

  • 20 squats
  • Karaoke to next cone

 

Cone 3 – halfway to stop sign

  • 10 no touch merkins
  • Sprint to next cone

 

Cone 4 – stop sign

  • 15 2 count flutter kicks
  • Bernie to next cone

 

Cone 5 – end of guardrail

  • 15 bobby hurleys
  • Run to next cone

 

Cone 6 – top of hill by parking lot

  • 15 merkins
  • Skip to next cone

 

Cone 7 – little ways down back of the hill

  • 15 2 count rocky balboas
  • Go all the way backwards to the 6 and repeat all cones you go back past
  • After coming back the 2nd time and doing Rocky Balboas again karaoke to the next cone

 

Cone 8 – stop sign area

  • 15 2 count hello dollys
  • Run to next cone

 

Cone 9 – up by pathway to Coliseum

  • 5 burpees
  • Lunges to next cone

 

Cone 10 – little ways down path

  • 10 star jumps
  • Bernie to starting spot of Coliseum and do LBCs until the 6 comes in

5 Motivators before running back to the AO for the word.

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:
Discussed the following:

Kurt Vonnegot story about Joseph Heller:

I said, “Joe, how does it make you feel
to know that our host only yesterday
may have made more money
than your novel ‘Catch-22’
has earned in its entire history?”
And Joe said, “I’ve got something he can never have.”
And I said, “What on earth could that be, Joe?”
And Joe said, “The knowledge that I’ve got enough.”

“Don’t make stuff because you want to make money — it will never make you enough money. And don’t make stuff because you want to get famous — because you will never feel famous enough,” John Green

MOLESKIN:
Q was followed by a well attended and lively Board Meeting at the Asylum to cap off a great evening.
ANNOUNCEMENTS:
CSAUP end of February

Getting Uncomfortable

THE SCENE: Rainy day, but skies cleared by start of Q as temperatures started to drop
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x Side straddle hops, Cherry Pickers, 15x Moroccan Bightclubs, Tempo Squats and Little of this and that

THA-THANG:
The grass was wet, but we hit it early anyway

  • Straight to the bottom of Pickett’s Charge for a Pickett’s Charge Suicide run.
    • 5 merkins at the bottom each time back, 1st tier 5 Prisoner Get-ups, 2nd tier 5 Imperial Walkers and 3rd trip all the way up to the Coliseum and stayed there
  • Coliseum, under the string lights. A little back and forth.
    • One side under the lights, lunges to each pole and 10 Big Boys at each of the 4 stops, run back to the other side
    • Other side is bear crawls to each pole with 10 squats at each stop then run back to first side and rinse and repeat each side twice to finish up
  • Mosey to the light pole at the base of the Haslam Rock. Route 66 heading towards the rest rooms downhill. 11 light poles adding 1 merkin each stop to 11 lights.
  • After gathering ourselves we wandered to the adjacent parking lot across the street from the Cloud and ran 2 Karaoke runs the full length of the lot switching sides halfway each run and sprinting back to the beginning
  • Slosey to the base of mini-Cardiac hill where we did 5 Burpees before a Bernie to the sign a bit more than halfway up and then sprinted to the top. Followed by a run back to the AO for circle time and a couple minutes of stretching

MARY:
Just a few leg stretches to finish off the last 2 minutes
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke of a retired Marine friend of mine who has spent the last half year getting himself into uncomfortable positions talking to those less fortunate than us on the streets of Tampa and befriending them to know their stories and helping them out as much as he can. He related getting uncomfortable to the November tradition of men growing facial hair and how that can remind those that do that to embrace getting uncomfortable and seeking to find hard truths during the month. That is a great lead in to Thanksgiving week where we then express thanks for what all we have, which then leads to December where you can better target giving and gifts and the great holiday spiritual journey ties up nicely in January where you can then find a way to better yourself with a resolution for the New Year. Don’t coast through the holidays, grow through them.

MOLESKIN:
The Q started tough and didn’t let up, but our 10 hung tough.

We also welcomed an FNG tonight. Welcome to @Moneyball

ANNOUNCEMENTS:
Announcement on the upcoming F3 Christmas party on Dec 11