F3 Knoxville

Getting warmer out there

THE SCENE: Sunny with temps close to 80.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 10 Plank Reaches, 10 Pickle Pounders, 10 Imperial Walkers, 10 Windmills
THA-THANG:
Mosey to stop sign at southeast corner of Admin Bldg.  20 American Hammers, 20 Squat Jumps

Mosey down hill by stop sign at road by south side of park.  We will do 30’s starting with 5 Diamond Merkins at bottom of hill and 25 Big Boys at top of hill.

Mosey to Outdoor Chapel.  We will do sevens starting with 1 x 2 Decline Merkin at stage and six Burpees at other end of chapel.  Merkins will be multiplied by two each time.

Mosey to start of Serpentine Sidewalk.  We will hop to first light, run next four lights, hop to next light, run next four, etc. until we hit perimeter trail by river.

20 Hello Dollies, 20 Shoulder Taps

Mosey to start of Cardiac Hill.  Run up hill doing the following exercises:

  • First turn:  20 Carolina Drydocks
  • Second Turn:  20 Squats
  • Third Turn:  20 Decline Merkins
  • Benches:  20 Bench Lifts

Mosey to Stop Sign at northeastern corner of Admin Bldg.  20 Ice Skaters, 20 Dive Bombers

Mosey to Rock Pile.  Grab boulder.  Do 20 Overhead Presses, 20 Curls, and 20 Rows on own.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Seven men.  No FNG’s.
CIRCLE OF TRUST/BOM:
We all suffer and when we suffer we sometimes think we are alone.  We question God.  We ask why God could allow such suffering to occur.  We need to remember that we have a God who suffered for us.  He died on the cross for us.  He was stripped of his clothing, he was beaten, he was spit upon, he was lashed.  He carried the cross he was to die on.  He was cursed, teased, taunted on the cross.  He wore a crown of thorns and had nails in his hands.  This God, the one that everyone was expecting to come as a strong, mighty king, was a bloody mess.  We need that we have a God who knows what suffering is.  He has done it for us.  He is not a distant statue like God who knows nothing of the human condition.  He hurt, cried, suffered, just like us.  And, he died for us.

ANNOUNCEMENTS:
Hardship Hill on May 19.

Ups and downs

THE SCENE: 62* and clear, perfect for a beatdown or some more SWAT training
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 20x IC
Temp squats 10x IC
Peter Parker merkins 10x IC
Imperial walkers 10x IC
Large group and plenty of mosey in store, had PAX number off prior to leaving AO to ensure we leave no one behind.

THA-THANG:
Mosey out of the SP towards amphitheater, making right turn up the hill.  Stop and Al Gore at red light at 17th street while waiting for the 6 to catch up.  Cross 17th and mosey around parking garage to the pedestrian bridge at the bottom of The Hill.
PAX lunge across bridge
First person across (Petey) clears the ramp and begins merkins, PAX join in as they clear the bridge.

Continue mosey to the west side of Ayres Hall on The Hill.  Routine is Sevens.

  • Start with 6 burpees at the bottom, run to the top of the hill, 1 jump squat.  Return to the bottom for 5 burpees etc. working through the Sevens routine.
  • Jackrabbits instructed to alternate between 15 merkins and 15 BBS at the top once completed.

Recover and 10 count.  PAX take a slow mosey down the stairs on the west side of the hill toward the University Center.  PAX instructed to find a battle buddy who they have never paired with before.  Partner A will start at the bottom of the stairs and sprint the stairs to the top, turn around and return.  Partner B does as many reps as possible of exercise one until Parter A returns.  Flapjack, Partner A does exercise one as many reps while Parter B runs.  Then move onto exercise two and continue through.  Exercises

  • Plank jacks
  • Superman swims
  • Table rows
  • Hand release merkins
  • Thrusters

Recover and 10 count.  Begin mosey back to AO

MARY:
Floor wipers 6x IC

New exercise, Q tried to move too quickly.  We’ll get there haha
COUNT-OFF & NAME-O-RAMA
22 Strong: Preacher, Half Caff, Soot, Petey, Stagehand, Singlet, Pretzel, Bareback, Lactate, Swanson, Filter, G6, Waffle House, Careless, Quarantine, Cougar, Cowbell, Downhill, Threadcount, Bitcoin, Rousey, Abort
CIRCLE OF TRUST/BOM:
Don’t have a scarcity mentality, where you believe to get more you must take from others.  Have an abundance mentality: When people are genuinely happy at the successes of others, the pie gets bigger.

ANNOUNCEMENTS:
Hardship Hill OCR in two Saturdays.  A few spots still open, and if anyone would like to volunteer or knows anyone that might to get in touch with Tank or with me and I’ll get them to Tank.

Trail of Tears

40 Strong and 1 FNG take the day start the day off right at the Asylum!

  • Side Straddle Hop X 25
  • Little baby arm circles Front x 15 and back x 15
  • Merkin x 20
  • Imperial Squat Walker x 20

Trial of Tears – 15 Min

  • Burpees x 5
  • Squat Jumps x 10
  • Thrusters x 15
  • Merkin x 20
  • Squats x 25
  • Burpees x 5

Mosey to Everest -15 Min

  • Run to the top
  • Rock Pile Curls to Press 2 – 16

Burpee Dan with Core Team

Core

  • 11’s
    • Body builders top of lot and flutters 4 cr bottom.
  • Mosey to bottom of the dragons tail for rt 66
    • Hand release merkins
    • LBC 4 ct
    • Star Jacks
    • Squats
    • Dry docks
    • CMU curls and tris w CMU
  • Mosey back to PLot and burpee Dan , go touch the fence , Bernie up, repeat …

Aborama – 5 min

  • Flutter Kicks x 25
  • Peter Parkers – Cadence

Empathy
1- Considering that someone has a life outside of the situation
2-Everyone is right. if you understood what the other person wants and why they want it you would likely want it too.

“”All things are lawful,” but not all things are helpful. “All things are lawful,” but not all things build up. Let no one seek his own good, but the good of his neighbor.”
‭‭1 Corinthians‬ ‭10:23-24‬ ‭ESV‬‬

LMQ

THE SCENE: Mid 50’s and lovely.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
15x Tn Rocking Chairs IC
10x Travoltas (each side)
17x LBAC fwd and back
Calf Killer (20x Calf Raise on curb, 25% mosey across the lot. 20 more and 50%, 20/75%, 20/AYG, 20 more to make 100)

THA-THANG:

Picked up this Q last-minute, so I got lazy and recycled this month’s “Memory game” Q to yet another AO…

PAX take turns flipping 2 cards. If the cards don’t match, all PAX do BOTH exercises.
If the cards match they’re removed, and PAX just do that exercise followed by running a lap around the parking lot.

The cards:
15 Merkins
15 Dry Docks
10 Iron Mikes (each leg)
10 Squat jump
10 Burpees
15 Monkey Hump 4ct
20 Mtn Climber 4ct
Bear Crawl to light pole, Crawl Bear back
20 Flutter Kicks 4ct
20 Big Boys

I think we only cleared 3 of the pairs, but we saw every card at least once. The monkeys were humped quite thoroughly.

MARY:
Just got back to the AO in time for 25x Bicycles IC
COUNT-OFF & NAME-O-RAMA
7 HIMs at the Asylum this morning
CIRCLE OF TRUST/BOM:
I’m often pretty enthusiastic and excited when I put the EH on a sad clown. I don’t care if he thinks I’m crazy or weird for working out at 5:30 with a bunch of other men. I’m much less bold when it comes to sharing Christ with others, even just for something as simple as inviting them to Church. As Paul said, bodily exercise profits a little, but Godliness is profitable for all things. Since the things of God are for eternity, how much more boldness and urgency should we have when sharing that with others?
MOLESKIN:
Great bunch of HIMs this morning put in some good work. Glad for the opportunity to jump in and burn some goo together!
ANNOUNCEMENTS:
Forgot to mention any of ’em! But don’t forget Hardship Hill. Check out Tank and Cap on WBIR.COM!

Humming Birds & Vultures

THE SCENE: Beautiful clear morning, about 60 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Warm-up Lap
  • SSH x 25 (IC)
  • Merkins x 10 (IC)
  • Imperial Walkers x 15 (IC)
  • Tie-Fighters F&R x 10 (IC)
  • Double Burpees x 5 (OYO)

THA-THANG:

  • Mosey to the handrails & tables.
  • Step-Ups x 10, Dips x 10, Pull-ups on handrail x 10
  • Rinse and Repeat x 2
  • Mosey to The Sophomore for Out-N-Back’s
    • Center – Double Burpees x 5
    • Cone 1 – CDD’s x 20
    • Center – Diamond Merkins x 10
    • Cone 2 – Iron Mikes x 20 (total)
    • Center – SSH’s x 14 (4 count)
    • Cone 3 – BBS’s x 20
    • Center – Super Mans x 20
    • Cone 4 – Jump Squat’s
  • Mosey to the coupon pile
  • Curls, Tri-Ceps, Weighted Squats x 10 each
  • Curls, Overhead Press, Weighted Squats x 10 each
  • Rinse and Repeat.
  • Mosey the long way back to start stopping for bear crawls, sprints, mountain climbers, etc.

MARY:

  • Hello Dolly x 20 IC
  • Flutter Kicks x 20 IC
  • Lance Armstrong’s x 20 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Are you a humming bird or a vulture? Either way, you will find what you are looking for.

Vultures fly over the landscape looking for the dead carcasses that they rely on for food. They have incredible eyesight and can spot a dead animal from miles away.  Hummingbirds fly over the landscape looking for the flowers that they feed on.  They are attracted by the bright colors and consume the sweet nectar inside the flower.  Vultures fly over flowers and hummingbirds fly over dead animals, but they only notice what they’re looking for.  We’re not that different ourselves.  If you are looking for negative, gloomy, depressing things to make you feel down about life, I can guarantee that you’ll find them. However, if you’re looking for exciting, positive, joyful things to help you maintain an optimistic attitude, you will find them.  It’s possible for two people to be in exactly the same circumstances and have one find the rotting meat and the other find the beautiful flowers.  The ugliness and beauty of life are both there, often side by side.  But what you are looking for is what you’re likely to see and consume, impacting your attitude, your relationships and your level of influence.  What are you going to be, a hummingbird or a vulture?  Remember, it’s your choice!

“You will seek Me and find Me when you search for Me with all your heart” (Jeremiah 29:13)

MOLESKIN:
The Force was strong in the Pax this morning.  Good work gentlemen.