F3 Knoxville

Author: Sawdust

Pictionary at the Pav-Lov Asylum

THE SCENE: Hurricane Nicole was threatening rain so we moved to the Pav-Lov with 61 degrees and a rain mist.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tempo Merkins, Toe-Merkins, Mountain Climbers Tie Fighters and a lap around the parking lot.
THA-THANG:

Tried to figure out the pictures of the workouts while rolling a wooden die to figure our rep count. Oh, did I mention we used a multiplier of 11, since it is 11-Nov-22.

Bearpees
Hello Dolly
Freddie Mercury
Lt. Dan
Junk Science (40 Merkins)
Big Boy Sit-Ups
Froggie Squats
Bobby Hurley
Tennessee Rocking Chair
Little Baby Crunches
ATMs
Carolina Dry Docks
Flutter Kicks
Iron Mikes
Gas Pumpers
Bonnie Blair
Jungle Boi (Jump squat with spoon arms? [Iron Pax Rerun])
V-Ups
X-Factors

MARY:
Because we didn’t get enough ABs, we did some standing oblique crunches.
COUNT-OFF & NAME-O-RAMA
10 HIMs made it through the threat of a hurricane to grind out a workout.
CIRCLE OF TRUST/BOM:
John 15:13 says “Greater love has no one than this: to lay down one’s life for one’s friends.” We used this as the focus of our thanks to our Veterans. I listed 13 members of my family tree that have served in our armed forces from the American Revolution to the Vietnam War.
ANNOUNCEMENTS:
None this time.

Gladiators at the Colosseum of the Asylum

THE SCENE: Low 50s and not too humid
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:
SSH, Junk Science (40 Merkins on your own), Tie-Fighters, Windmills, Cherry Pickers, Rockettes & Grady Corns
THA-THANG:

  • Suicide Sprints with Bobby Hurley’s at the end of each run
  • Picket’s Charge with 1 Man Maker at Landings
  • 25s at the Overlook:
    1. Station
      • Calf Raises (4 Count)
      • Sumo Squats
    2. Station
      • Box Cutters (4 Count)
      • Imperial Squat Walkers (4 Count)
    3. Station
      • Box Jumps / Step-Ups
      • Dips / Derkins
    4. Station
      • Big Boys
      • X-Factor (4 Count)
    5. Station
      • Merkins
      • Gas Pumpers
    6. Station
      • Lt. Dan’s
      • Hello Dollies

MARY:
Not time for MARY.
COUNT-OFF & NAME-O-RAMA
8 HIM’s made the morning grind
CIRCLE OF TRUST/BOM:
Focused on Luke 9:3 by not taking our baggage with us, but rather let the Spirit guide us. Especially when it comes to being a father. We should not always try to keep our children in a rigid box. Be flexible and willing to have fun with them. You can teach, be intentional and still have fun.

ANNOUNCEMENTS:
BROLYMPICS at the Asylum on 05-Nov-22. Coat & canned food collections.

Pictionary at the Asylum

THE SCENE: 34 degrees & 80% humidity.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Tie-Fighters, Down-Ups in the Grass for Football, BBS at the base of Baby Everest, run to the top with some Man-Makers.
THA-THANG:
Tried to figure out the pictures of the workouts between light posts on the trail.

  • Bearpees
  • Hello Dolly
  • Freddie Mercury
  • Lt. Dan
  • Junk Science (40 Merkins)
  • Big Boy Sit-Ups
  • Froggie Squats
  • Bobby Hurley
  • Tennessee Rocking Chair
  • Little Baby Crunches
  • ATMs
  • Carolina Dry Docks
  • Flutter Kicks
  • Iron Mikes
  • Gas Pumpers
  • Bonnie Blair
  • Jungle Boi (Jump squat with spoon arms? [Iron Pax Rerun])
  • V-Ups
  • X-Factors

MARY:
No time for Mary.
COUNT-OFF & NAME-O-RAMA
Only 2 HIMs could take the cold. Matlock and Sawdust left it all on the field, the sidewalk, the parking lot, etc.
CIRCLE OF TRUST/BOM:
If you fail to prepare, you prepare for failure. – Benjamin Franklin. Continue to improve yourself by seeking things worth pursuing. We should spend more time in the Word to know Him better so we can work for His Will.
ANNOUNCEMENTS:
None to discuss this time.

Iron PAX Week 4 at the Asylum

THE SCENE: Cool & Crisp at 44 degrees
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:
No time for warm-up, just get to it.
THA-THANG:

  • 100 Gas Pumpers (Knees to Chest)
  • 50 Jump Rope
  • 1 mile run
  • 25 Hello Dollies
  • 25 Burpees
  • 50 Jump Rope
  • 400-meter run
  • 25 Hand Release Merkins
  • 25 V-Ups
  • 50 Jump Rope
  • 400-meter run
  • 25 Leg Raises
  • 25 Jungle Boi Squats – 2 spoons style
  • 50 Jump Rope
  • 400-meter run
  • 25 4-count flutter kicks
  • 25 Bonnie Blairs [AKA Iron Mikes]
  • 50 Jump Rope
  • 400-meter run
  • 100 Big Boy Sit-ups
  • 50 Jump Rope
  • 1 mile run

MARY:
We gave it our all for the Iron PAX and had nothing left for Mary.
COUNT-OFF & NAME-O-RAMA
9 HIMs came out to grind out the Iron PAX Challenge. We thank Carney, Doublewide & Cat Gut as men to aspire to when we grow up, someday.
CIRCLE OF TRUST/BOM:
Two (2) quotes were key for this BOM. One from Isaiah and the other from G. Michael Hopf.

  • Then I heard the voice of the Lord, saying, “Whom shall I send, and who will go for Us?” Then I said, “Here am I. Send me!” – ‭‭Isaiah‬ ‭6:8‬ ‭
  • “Hard times create strong men, strong men create good times, good times create weak men, and weak men create hard times.” [Those Who Remain by G. Michael Hopf]

May we always strive to be “Strong Men” to create the “Good Times”. May we not become “weak men” to create “hard times”.

ANNOUNCEMENTS:
None.

Round and Round We Go at the Asylum

THE SCENE: Cool & Crisp at 45 degrees
F3 WELCOME & DISCLAIMER: Yes all the things
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Windmills, Down-Ups in the Grass for Football, BBS at the base of Baby Everest, run to the top with some Man-Makers.
THA-THANG:
Three (3) stations for the group to troupe to for mumble chatter. The workout order of the stations were for each time a group was at a station, they did the next exercise.

  • Station #1 (AO with a Coupon)
    1. Blockies (20)
    2. Curls (25)
    3. Thrusters (25)
    4. OVHD Press (25)
  • Station #2 (Pav-Lov)
    1. Table Rows (25)
    2. Box Jumps or Step-Ups (25)
    3. Lt. Dans (25) [Don’t try in cadence, not an easy count]
    4. Toe Merkins (25 in Each Direction) + Aussie Climbers (20 – 4 Count)
  • Station #3
    1. Big Boy Sit-Ups (25)
    2. Flutter Kicks (25 – 4 Count)
    3. Hello Dollys (25 – 4 Count)
    4. X-Factors (25 – 4 Count)

MARY:
Freddie Mercury
COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
Discussed Hebrews 4:1-13 and focused on Verse 12. We should not be relaxed spectators, but be consistently obedient to God’s Word. Three (3) types of rest we can experience are:

  1. Promised Land / Heaven (Eternal)
  2. Sabbath Rest (Weekly)
  3. Continual Rest (Daily)

ANNOUNCEMENTS:
None.