F3 Knoxville

Light Pole Pictionary Trail 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, Burpees, Suicide Sprints with Bobby Hurley, Mountain Climbers 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:
Cat Gut took us down stream with a boat and canoe.
COUNT-OFF & NAME-O-RAMA
16 HIMs could take the cold. We left it all on the field, the sidewalk, the parking lot, etc.
CIRCLE OF TRUST/BOM:
The Legend of the Candy Cane. Its origin dates to 1670 Cologne, where a choirmaster asked a candy maker to make something to keep the kids quiet during the Nativity Scene and remind them of Christ. The shape obviously mirrors the Shepard’s cane. But inverted it makes the shape of a “J” for Jesus. The sticks are white to represent the virgin birth and sinless nature of Jesus. The red stripes (3 small & 1 large) represent the suffering Christ endured at the end of his life. Those red stripes dissolve as you suck on the candy and bring the candy to pure white to represent how Christ’s sacrifice takes away our sin to make us clean.
ANNOUNCEMENTS:
None to discuss this time.

Twelve Days of Christmas – 22 Edish

THE SCENE: Cold, Dark and, Dry. Just the way I like it.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Imperial Walkers IC x 15
  • Merkins (4ct) IC x 10
  • Stay in PLANK!!
  • Plank Jacks (4ct) IC x 10
  • Stay in PLANK!!
  • Cobra Stretch
  • Downward Dog – Peddle it out
  • Cherry Pickers (4ct) IC x 5
  • Burpees OYO x 10

THA-THANG:
Let’s Mosey

  • Take a break halfway to Matterhorn for BBS OYO x 10
  • Mosey to the Backbone
  • Perform workout, 12 days of Christmas Style.
    • Round 1 – Station 1
    • Round 2 – Station 1 & 2
    • Round 3 – Station 1, 2 & 3
    • R&R until Time or all 12 stations are completed
  • Stations are spread up and down Matterhorn at perfect spacing no matter what Blindside tells you. Evens go up and Odds go down.
  • Even Stations are Merkins. Count is the number Station you are at. Station 8 = 8 Merkins
  • Odd Stations are Squats. Same count as above.
  • Yes, that’s a lot of Merkins, Squats and Hill Climbs. These guys are Studs though.

MARY:
It’s bulking season, we don’t have time for Mary.
COUNT-OFF & NAME-O-RAMA
10 Strong HIMs
CIRCLE OF TRUST/BOM:

From the Book Antifragile by Nassim Nicholas Taleb

Highly recommend you familiarize yourself with the ideas in this book.

What is the opposite of Fragile? Most people say Robust, Hard, Sturdy, Strong, etc. Paraphrasing, Nassim says, that if Fragile means that the rougher that item is handled, the faster it breaks. Then the opposite of Fragile should be “Anti-Fragile” where the harder something gets handled, hit, etc., the stronger it gets.

Imagine a package that says, “Fragile, Handle with Care” – We can understand this idea.

What about a package that says, “Sturdy, Can take some hits but may eventually break”?

An Anti-Fragile package would say, “Kick me, throw me as much as possible because the more challenges I face, the stronger I get”. This is the idea of being Anti-Fragile.

Have you ever met anyone that was wearing a “Fragile, handle with care” label? Which label are you wearing today? What if we took that label off and wore the Anti-Fragile label?

I know that all of you Men reading this inherently understand what it means to be Anti-Fragile. That’s why you keep coming out at 530a in below freezing temperatures. Day after day, week after week and year after year. It’s important that we continue to remind each other of Anti-fragility. That way, when we come across a challenge we’re ready for it. We need to eat stress and challenges like Energy Bars.

The easiest way to remember comes from Brian Johnson. Remember your OMMS. Like meditation chanting OMMS.

Obstacles

Make

Me

Stronger

Or for us – MMMS

Matterhorn

Makes

Me

Stronger

MOLESKIN:

Pray for the Men of our PAX. We are called to be leaders in our families, work and communities. There will be a lot put on us at all times. Continue to pray for the ability to speak Truth when needed. Give grace in abundance and daily renewed strength to repeat this as many times as we are called.

ANNOUNCEMENTS:

The Real Santa

THE SCENE: 28 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
5 burpees on your own
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Side straddle hop in cadence 20

THA-THANG:
Grab a CMU do 20 curls, 20 squat to shoulder throws with CMU.
Return CMU and do 1 BDE Burpees (Burpee, Bonnie Blair, Squat)

  • Mosey to JUCOmanjaro
  • Srint from the bottom to the Cul De Sac
  • Bernie 2 spaces
    5 BDE Burpees (Burpee, Bonnie Blair, Squat)
    10 Merkins
    15 squats
    20 flutter kicks
    Rinse and Repeat to the top
  • Mosey throught the woods to the water towers and regroup
  • Mosey down Valley Vista and back to the flag.

MARY:
No 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:
It’s easier to prepare children than to repair a broken man.

ATTENTION TO ALL PARENTS WHO NEED TO TELL THE TRUTH ABOUT SANTA 🎅
Son: “Dad, I think I’m old enough now. Is there a Santa Claus?.”
Dad: “Ok, I agree that your old enough. But before I tell you, I have a question for you. You see, the “truth” is a dangerous gift. Once you know something, you can’t unknow it. Once you know the truth about Santa Claus, you will never again understand and relate to him as you do now. So my question is: Are you sure you want to know?”
Brief pause…
Son: “Yes, I want to know”
Dad: “Ok, I’ll tell you: Yes there is a Santa Claus”
Son: “Really?”
Dad: Yes, really, but he’s not an old man with a beard in a red suit. That’s just what we tell kids. You see, kids are too young to understand the true nature of Santa Claus, so we explain it to them in a way that they can understand. The truth about Santa Claus is that he’s not a person at all; he’s an idea. Think of all those presents Santa gave you over the years. I actually bought those myself. I watched you open them. And did it bother me that you didn’t thank me? Of course not! In fact it gave me great pleasure. You see, Santa Claus is THE IDEA OF GIVING FOR THE SAKE OF GIVING, without thought of thanks or acknowledgement.
When I saw that woman collapse on the subway last week and called for help, I knew that she’d never know that it was me that summoned the ambulance. I was being Santa Claus when I did that.”
Son: “Oh.”
Dad: “So now that you know, you’re part of it. You have to be Santa Claus too now. That means you can never tell a young kid the secret, and you have to help us select Santa presents for them, and most important, you have to look for opportunities to help people. Got it?”
Help each other this Christmas🎄🎅 and…be kind ❤💕

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Dec 21st Sunrise Hike. Guardrail plans to pick up any Juconians that are interested and meeting Rainbow and the Asylum crew at the Asylum.

Turtle power

THE SCENE: wet morning
F3 WELCOME & DISCLAIMER: given
WARM-O-RAMA:
Some Knox Cherry pickers,  some Tempo merkins, some Tempo squats and little baby arm circle .

Mosey to the brinks to grab a few CMU. To take back to the back side of the senior center.

Tha-Thang

  • Tabata 40 seconds work 20 seconds rest. 8 times 4 rounds
  • Exercises: (curls, tricep extensions, overhead press, rows, rifle carry down the hil and murder bunny up)
  • Carried the CMUs back to a truck for loading up.

MARY:
Hims led some excises till time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: shared that God has F3 here to help me understand what I need to do in being better for my community and there will be times of adversity to help me become stronger 
MOLESKIN:
ANNOUNCEMENTS:

Nightmare before Christmas WOD #2 “Lock, Shock, and Barrel”

THE SCENE: A brisk 25 degrees
F3 WELCOME & DISCLAIMER

Obligatory, and check.
WARM-O-RAMA:

  • SSH
  • Tempo merks
  • Tempo squats
  • LBAC -F
  • LBAC – B
  • Hallelujahs
  • Moroccan Night Clubs
  • Chattanooga cherry picker
  • Knox Cherry Pickers
  • SSH

THA-THANG:

“Lock, Shock, and Barrel”

1/2 Pax wearing ruck or vest, app pulled sandbags for pull through

  • 10 man makers
  • 50 plank ruck pull through
  • 400m ruck
  • 10 man makers

Cops showed up around here to check on us. Apple Watch thought I had a fall, through all the layers and gloves, I couldn’t get to it quick enough. 911 was called and 5.0 came to check on us. Turned out to be one of Roane County’s finest that ,multiple PAX had been EH-ing. All in all, glad it happened, maybe he will show up to a beatdown soon.

  • 50 ruck press/leg lift
  • 400m  ruck
  • 10 man makers
  • 50 ruck twists (2 ct)
  •  400m ruck

MARY:
Super quick Skeletor’s choice of core burning exercises on the 6
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Everyone read the latest newsletter from Kickflip? If not, he has been releasing them every Sunday morning and I highly recommend that you give them a read. This week I was challenged by what I read to make a few changes in my COT.  

In my COT’s I try to be motivational, encouraging, and point you all to Christ in some way. Today will be different. I am going to share one of my biggest struggles as a man, as a husband, and as a father. I struggle with anger. If I am not careful, I will let it get the best of me, and I lash out at those I love. I am going to use this newsletter as a springboard to be more open and honest with you guys. I think mostly we come here to be an encouragement to each other but we haven’t reached the point where we are honest about our weaknesses. I have more, but today it’s anger that’s on my mind. 

The root of my anger is selfishness. My M will ask me for a favor, the. Another, then another, then another, and before you know it, I blow up. Or, Super Soaker needs some help while I am working on something, or “resting”, and I grumble at him and let him know I am too busy. I have prioritized my needs over theirs, and that isn’t right. It should be God first, others second, and me third. 

The root of my selfishness is pride. My pride gets in the way when I begin to think that my needs are more important, and I begin to prioritize myself or my needs over anyone else’s. 

The goal I should have in my heart is to be more like Christ each day. “He must increase, I must decrease”. 

“‘The Lord is slow to anger and abounding in steadfast love, forgiving iniquity and transgression,’”

Numbers 14:18 ESV

“A hot-tempered man stirs up strife, but he who is slow to anger quiets contention.”

Proverbs 15:18 ESV

MOLESKIN:
Couldn’t have been a better day in the gloom. We welcomed THREE FNG’s today. Welcome Slider, Candy Crush, and Baskin!

My 2.0 “Super soaker” was also in attendance.

Proud of these men. Most who were in attendance today earned a niceChristmas patch for completing GORUCKS The Nightmare Before Christmas WOD’s.

ANNOUNCEMENTS:
Too excited to remember every thing Bobbitt had for us!