F3 Knoxville

Author: Sparkler

Dog Day Sun and Run at Asylum

THE SCENE: Sunny, Slight Breeze – Temp in the 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – IC 20

Candy Corns – 4CT IC – 24

Windmills – IC 12

Cherry Pickers – IC 15

Merkins (slow) IC – 10

THA-THANG:
Mosey Down Stairs to West Pathway- turn right

  • RTE 66 Round 1
    • BBS at each light post – starting with 1, increase by 1 to 11 (Rabbits sweep back)
    • Alternate Bearcrawl and Bernie between posts
  • RTE 66 Round 2
    • Diver Bomber at each light post – starting with 1, increase by 1 to 11 (Rabbits sweep back)
    • Alternate Lunge and Run between posts
  • Long Mosey to CMU pile by baseball fields – each grab CMU
    • 25 curls IC
    • 25 Rows IC
    • 25 Press IC
    • R n R
  • Mosey to Picnic Shelter
    • 11’s – Alternate bench dips with Squat Jumps
  • Mosey up winding path to Monument – wait for 10 ct
  • Slow Mosey back to AO
  • Hello Dolly – IC 25
  • Ring of Fire Planks – one round of 4 Merkins while rest of Ring holds plank, second round of just one Plank

MARY:

COUNT-OFF & NAME-O-RAMA
9 HIMs + Dog. Welcome FNG @ Chapter 11 (Patrick Woodside)

CIRCLE OF TRUST/BOM:
In our personal circles, in our families and at work we have certain “go to” people we count on for support all the time – like our spouses or certain team members. We delegate tasks many times at the last minute and many times without asking and/or maybe they just know what to do and do it- alot.  We count on them and we wouldn’t be able to do what we need to do without them. We need to take the time to recognize their constant support and give something back- maybe pick up some of their tasks unannounced. Reach out, acknowledge their constant efforts and let them know our appreciation.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
See Jinxy for Heatbreak Hill Team – Asylum Team name is “Boardroom”

Nippy Evening at the Asylum

THE SCENE: 32 F, partly cloudy, breezy – “nippy”.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH  IC 20
Arm Circles -forward  thumbs up – IC 12
Arm Circles -forward  thumbs down – IC 12
Windmills 20
Cherry Pickers IC 12
Merkins 15

THA-THANG:
I

Bataan Death March – (3 SSH) to end of West Lot
15 Burpees
Mosey East to Big Lot across from AO
Partner Up, each team grabs a CMU
One on CMU(A) repeats the “A” exercise while  the other Moves to the opposite side of lot (B) and completes the B exercise. B returns and the A person moves to the B exercise
Part 1:
 (A) CMU Merkins (move from one side of CMU to the other- Merkin on each side)
(B) Bernie Sanders – then 10 Jump Squats 10, then sprint back
then 20, then 30
Part 2:
 (A) CMU Curls
(B) Bear Crawl – then Imperial Walkers (each leg)  (10), then sprint back, then 20, then 30
Part 3:
 (A) CMU Presses
(B) Sprint – then BBS (10), then sprint back, then 20, then 30
Rinse and Repeat with just 20 each Part (1, 2, 3)
Rinse and Repeat with just 10 each Part (1, 2, 3)

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sometimes as leaders, we need to hand off a task or assignment instead of doing it ourselves. We may have done this task many times and are good at it and have been previously recognized as a job well done, but, we should know when its time to step aside and give the ball to someone (who is ready) to take the lead and take the subsequent recognition/glory and lessons. This is how we teach and build others. God will find something else for us to do in time.
MOLESKIN:
We are praying for a fast recovery for Pinto
ANNOUNCEMENTS:
none

Rainy and Cold Asylum

THE SCENE: Heavy Rain, 39 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH  IC 20
Arm Circles -forward  thumbs up – IC 15
Arm Circles -forward  thumbs down – IC 15
Big Arm Circles -forward  thumbs up – IC 15
Cherry Pickers IC 20

THA-THANG:

IN Da Chapel
10’s
Sloow Merkins IC – 1 , then arm thrust straight up x2, then 2, then 4 x arm thrust, etc til 10 + 20
11’s – increase by one
American Hammer (4x)  – Jump Squats
Mountain Climbers (4x) – BBS
bobby Hurleys  – Alabama Ass Kicker
Grab a  CMU
25 pull ups
25 Rows
25 Push Ups
On sixes, pass the CMUs in line with legs up – 12 X
Squat Potato – line up in Squat position, pass CMU down line
LT Dan’s for 2 mintues
4 Minutes of planking

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
@sparkler, @Jinxy, @lillydipper, @high heels, @iceman, @J-Lo
CIRCLE OF TRUST/BOM:

Martin Luther

They gave our Master a crown of thorns. Why do we hope for a crown of roses?”

Revelation 14:13

Then I heard a voice from heaven say, “Write this: Blessed are the dead who die in the Lord from now on.” “Yes,” says the Spirit, “they will rest from their labor, for their deeds will follow them.”

MOLESKIN:
Praying for @abscess family, @Iceman’s friend, the Smith’s in AZ and @Pinto
ANNOUNCEMENTS:
none

In the Soup at the Ayslum

THE SCENE: Light Rain, Overcast, slight wind, Low 50s and a bit soupy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH  IC 20
Arm Circles -forward  thumbs up – IC
Arm Circles -forward  thumbs down – IC
Cherry Pickers IC
Candy Corns 30
15 Proper squats 15
Merkins 15

THA-THANG:

11’s Part one – increase by one at each lamp post
BBS
Burpees
Deep Squats
Mosey down hill to CMU Pile
25 pull ups
25 Rows
25 Push Ups
American Hammers/Russian Twists with CMU – 10 count
and then 10 more with CMU
Mosey Back to Shelter
10 Fast Bench Pull Ups – OYO
15 Bench Step Ups- OYO
5 Slow Bench Pull Ups – IC
Mosey to Sidewalk by AO
11s Part two – Increase by one at each lamp post
Merkins
Bernie Sanders across lot and halfway up hill
End with 20 Merkins

 

MARY:

COUNT-OFF & NAME-O-RAMA
@Abscess, @Switchgrass, @Doubtfire, @High Heels, @Swimmies, @Pinto, @Sparkler, @Airbag (FNG-Sam Man), @Dutch Oven (FNG Brad Hight)
CIRCLE OF TRUST/BOM:
This life is not a practice, there are no do-overs. We need to make the most of the time God gave us – especially with those that are close to us. We need to take time to have the talk, go on the walk, give the big hug (the 10 second one), have the discussion, go on the run, have the coffee….

Go for it now – the future is promised to no one – Wayne Dyer

We make the time for the things that are most important to us –  unamimous
MOLESKIN:
Asking  for prayers and thoughts for Shane Crisp (Abscess) Family who are mourning the tragic loss of a loved one
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

BB Asylum PM Nov 1 Candy Corns!

THE SCENE: Overcast, Slightly Damp, about 68 F, Bagpipes a playin’ in the background
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Windmill – – slow 15 (4 ct) IC

Arm Circles Thumbs Up –  (3ct) IC

Arm Circles thumbs down – (3ct) IC

SSH (4 ct) 20 IC (ish)

Cherry Pickers – 16  (4 ct) IC

Imperial Walkers – 16 (3 ct) IC

THA-THANG:
IDivide into 2 teams (slow mosey to mid hill)

Bataan Death March to admin bldg. stairs

Back person does 3 burpees and catches up

Heel drops on stairs (IC)

Straight-15, angled out-15, angled in-15

Candy Corns (both arms extended straight out, rotate to each side, then both vertical, then back to side and back extended straight out)

With a partner

8 merkins, then 80 Candy Corns

9 Merkins, then 90 Candy Corns

10 Merkins, then 100 Candy Corns

Bataan Death March to cones on Open Ground

Lunge across field, 20 LBC (4 ct), Bernie S back

20 Squats, Bernie S back across,

20 SSH (single ct), run across

20 American Hammers (4 ct)

Rinse and repeat

Bataan Death March to Picnic Table Shelter

               Ladder

                   20 Dips then 5 BBS

15 dips, then  10 BBS

10 dips, then 15 BBS

5 dips, then 20 BBS

Mosey to rock pile – as crow flies up the hill

25 rock curls (IC), 25 Lifts (IC)

Mosey to AO

COUNT-OFF & NAME-O-RAMA
13 PAX and 1 FNG True @StubHub,
CIRCLE OF TRUST/BOM:

Topic: Fault finding and criticism

“When the choice is to be right or to be kind, always make the choice that brings peace.” – Wayne Dyer

“Conflict cannot survive without your participation” – Wayne Dyer

“When you judge another, you do not define them, you define yourself.” – Wayne Dyer

“If you want to move from darkness into light, stop finding fault in others. Finding fault in others means finding fault in God.”
― Dada J. P. Vaswani

Romans 15:1

Now we who are strong ought to bear the weaknesses of those without strength and not just please ourselves.

Matthew 10:8 New International Version (NIV)

8 Heal the sick, raise the dead, cleanse those who have leprosy,[a] drive out demons. Freely you have received; freely give.

Instead of judgment, extend God’s love to those around you, beginning with your family, your friends and your co-workers. Often those closest to us feel the harshest effects of our judgmental attitude

As F3 leaders we need to provide positive support and encouragement to those around us.

.ANNOUNCEMENTS:
Olympics on Saturday, Picnic on Sunday.