F3 Knoxville

Twelve Days of an Asylum Christmas

THE SCENE: 24 degrees and ICY.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tempo Junk Science (40 Merkins), Cherry Pickers, Windmills, Rockettes, Tie Fighters, Rocky Balboas, Bobby Hurley.
THA-THANG:
Ran a circuit around the Asylum with 12 stations to add a workout:

  1. [Partridge in a Pear Tree]     Squat Thruster
  2. [Turtle Doves]                    Toe Merkins (4-Count)
  3. [French Hens]                    Cosmic Pickle Pounders
  4. [Calling Birds]                    Monkey Humpers (4-Count)
  5. [Gold Rings]                      Man Makers
  6. [Geese a Laying]                Squats
  7. [Swans a Swiming]             Superman
  8. [Maids a Milking]                Big Boy Sit-Ups
  9. [Drummers Druming]          Alternating Shoulder Taps (4-Count)
  10. [Pipers Piping]                    Lt. Dans
  11. [Ladies Dancing]                Dancing Bears (4-Count)
  12. [Lords a Leaping]               High Knee Jumps

MARY:
There was something about MARY, but not time for her today.
COUNT-OFF & NAME-O-RAMA
9 HIMs filled with the Joy of Christmas. Sawdust, Hands, Rainbow, Charmin, Gibbler, Fabio, Bunny, Cat Gut & Cosmo 2.
CIRCLE OF TRUST/BOM:
Seeking Joy, not happiness.

C.S. Lewis spoke at length about joy in his book Surprised by Joy

Luke 2:10 – But the angel said to them, “Do not be afraid; for behold, I bring you good news of great joy which will be for all people.”

Happiness & pleasure are fleeting and do not sustain. Joy however is deep in our souls. It comes from knowing the Almighty and His Love for Us. That does not mean that every path will be flat & wide. But carrying this Joy in our hearts will help us weather any storm.


ANNOUNCEMENTS:
Convergence at Speedway 07-Jan-23.

Will Power has limits

THE SCENE: 23° wonderful dry and windless
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grasshoppers (thanks Dartgun for the introduction to those), SSH, Butt kicks, Reverse Planks, grady corns and tempo merkins
THA-THANG:
Mosey to the guardrail for 10 colds dips, then at each stopsign or crosswalk burpee till the 6 arrives and do 1 more.  We were going to go around campus but the east side was too icy so just a big arch to the lake and back where we did 4 corners.

  • 1st Corner: 20 SSH, 15 High Knees, 10 Butt kicks and back up the ladder. Bonus: mtn climbers
  • 2nd Corner: 20 Flutter, 15 Freddy, 10 Reverse Planks.  Bonus:Superman
  • 3rd Corner: 20 Merkins, 15 Dry docks, 10 Wide merkins. bonus: Welsh dragon
  • 4th Corner: 20 Jump Squats, 15 Squats, 10 Pistol squats.  Bonus:  Toy soldiers

A little CMU time to make sure they were  not too cold or frozen to the ground.
MARY:
American Hammer and Hello Dolly
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“so shall my word be that goes out
from my mouth; it shall not return
to me empty, but it shall accomplish that which
I purpose, and shall succeed in the thing for which I sent it.
Isaiah 55:11 ESV
Being out here we’ve found our limits
We also have limits when it comes to will power.
I read about a guy who had a resolution for a Cold shower every day.  He grew to like it, then hate it.  But he put on 15-20lbs because he used up his will power and didn’t eat right or do other things.
In my case, step goal streak.  I let my steps and hitting my goal every day this year take up too much of my thought, family time and will power.  Didn’t blow off the important things, but could have done them better.
It’s less about streaks and goals and more about habits, character and who we really are.

Prayer life or Cold showers?
Step goal or time face to face with your wife and kids?
Sticking to some strict diet or getting deeper relationships with some men at f3?
Becoming more accomplished in your career or becoming more like Christ to those you work with?

None of these are mutually exclusive, but at some level they are.  God is infinite. We are not.
Choose how you will spend your 2023 wisely.
Choose habits and trends that produce more fruit where you really want to see it.
2 Tim 4:5 As for you, always be sober minded, endure suffering, do the work of an evangelsit, fullfill your ministry.
“1 Tim 4:8 For physical training is of some value,
but godliness has value for all things,
holding promise for both the present life and the life to come.”

ANNOUNCEMENTS:
Convergence January 7th.

Humble Glory

THE SCENE: 20s with a perfect powder of snow across the landscape
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo squats
  • Imperial walkers
  • Windmills
  • LBAC
  • Tempo merkins
  • Up dog down dog
  • Cherry pickers

THA-THANG:

  • Mosey to parallel bars
    1. 5 burpees, 10 dips, 20 BBS x2
  • Mosey to pool wall
    1. 5 wall ups
  • Mosey to animal walk
    1. Each exercise is performed at a station, 5reps first lap, 10 reps second lap, etc
    2. Maximum number of laps for time
  • Exercises
    1. Burpees
    2. Squats
    3. Merkins
    4. BBS
    5. Carolina dry docks
    6. Cheerleaders
    7. LBCs
    8. Hand release merkins
    9. Lunges (both legs)
    10. Flutter kicks (4-ct)
    11. Diamond merkins
    12. Bobby hurleys
    13. Heels to heaven
    14. Wide merkins
    15. Speed skaters (both legs)
    16. Stagger merkins (both ways)
    17. Box cutters
    18. Bear crawl back to station 1

 

MARY:
no time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

The other day YouTube showed me a video proclaiming a message about Humility and I found it a little troubling. The apparent message was that humility consists essentially in not talking trash and beating someone who does. This got me thinking. What that video was really focused on was modesty. To be modest, one seeks to understate or minimize one’s own advantages, virtues, or other positive traits. And while humble people are often modest, modest people are not necessarily humble. In fact, I think we commonly see social influencers who deliberately put on airs of false modesty because they know it plays better, despite the fact that their operation as a whole functions only because in truth they seek self glorification. The word for this is vanity. Although that word is now often used primarily to refer to one’s own interest in appearance, the fundamental meaning is that one seeks the approval of others, typically by emphasizing one’s own virtues. So now the opposites of vanity and modesty can be seen. But these are really about what one projects to the outside world. By contrast, humility, and it’s counterpoint pride, are concerned with the state of one’s heart. It does a man no good to quietly bear the taunts of vainglory if in his heart he consoles himself with prideful assurances of his own superiority. A modest man can still revel and desire the glory for himself, and it can even motivate his modesty. Humility is giving up the glory because you see that it is not your own, but rather acknowledging the One to whom all glory is due.

MOLESKIN:
Didn’t plan for the snow, but I think it worked out well. Everybody made two laps with change.
ANNOUNCEMENTS:
Convergence January 7th. MABA starts January 1.

Just a big ole Arctic Kraken

THE SCENE: It’s been colder, but not a ton (14 deg this morning).
F3 WELCOME & DISCLAIMER: Done with panache

WARM-O-RAMA:
Started with some cherry pickers and a little this here/that over there.  And it is a Bday Q, so 52 obligatory SSHs, IC, on the 4 count.
THA-THANG:
Mosey down toward the Pav-a-lon and pick up a coupon on the way, size L.  Keep moseying to Circus Maximus to do battle with the Kraken.  It’s a small group, so we decide to stick together for battle.  A wise decision.  8 stations and 2 laps:

  • Station 1: Thrusters and Curls with your coupon
  • Station 2:  Am. Hammers and V-ups
  • Station 3:  Iron Mikes and Squats
  • Station 4:  Merkins and Carolina Dry Docks
  • Station 5:  Big boys and LBCs
  • Station 6:  Toe Merkins and V-Ups
  • Station 7:  Mountain Climbers and Plank Jacks
  • Station 8:  Burpees and Man Makers

After 2 rotations, grab your coupon, mosey back toward the AO and deposit the coupon from whence it came.
MARY:
Cat Gut put the PAX through about 30 seconds of boat-canoe before the Q called recovery.  .
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
God wants us to control our anger.  Don’t believe me? Check out Prov. 15:1, or Eccles. 7:9, or James 1:19-20.  I struggle with it.  It can get in the way of important relationships for sure (like with my son).  But I also get mad at little things, even if just for a moment.  Maybe I need to work on those little moments, especially when my son can witness, and that will make it easier to be patient and slow to anger in the really important moments.  The struggle continues. Prayer helps.
MOLESKIN:
You know what is the sign of a seasoned Q?  Planning a workout that literally can be set to auto pilot, so that when the Q himself has a “Charmin moment,” the PAX can continue on and not miss a beat.  🤣
ANNOUNCEMENTS:
There’s apparently a convergence at the Bomb Shelter with the Smoky Mtn Region coming soon?  Let’s get some details.

Return Policy

THE SCENE: A brisk 17 degrees. Light wind so didn’t cut through us like a knife.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In Cadence (everything a 10 count):  SSH, little baby arm circle front and back, overhead clap, seal claps, Moroccan night clubs, Chattanooga Cherry pickers, Willie Mays Hays, Knoxville Cherry Pickers, Merkins, Squats, Fire Hydrant (each leg) and finished with undertakers.
THA-Thang

6 Rounds

  • 5 Burpees
  • 15 Merkins
  • 50 Air Squats
  • Run 200 meters (round 1&2)
  • Crossover 200 meters (round 3&4)
  • Run 100 meters, Bernie 25 meters, sprint 100 meters (rounds 5&6)
  • Finish with 100 side-to-side line hops

MARY:
15 fire hydrants per leg, 15 undertakers, and HIM choose your own adventure.

COUNT-OFF & NAME-O-RAMA
7 HIMS and no FNGs today.
CIRCLE OF TRUST/BOM:
Jeremiah 17:5-10 demonstrates the contrast between God’s way and man’s way. Strive to do things God’s way and take water to those who are in dry areas.
MOLESKIN:
Several of the #rampart HIMs need encouragement. Prayer and encouragements.
ANNOUNCEMENTS:
MABA announced and encouraged, discussed Hardship Hill name and signups Q sign-up and VQ announced for Cardinal.