F3 Knoxville

Category: Asylum AM

Founding AO

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.

Infinite Games

THE SCENE: 43 and getting colder by the minute
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, rockettes, cherry pickers, runners lunge, Michael Phelps
THA-THANG:
Insert information about the workout.

  • Round 1:  25x cacoons, dips, SSH, calf raises
  • Round 2:  20x supermans, step ups, Rocky Balboas, squats
  • Round 3:  15x LBCs, incline merkins, Bobby Hurley, Apollo Ono
  • Round 4:  10x v-Up, decline merkins, plank jacks, lunges
  • Doras:  planks + calf raises, then shoulder taps + sprints

COUNT-OFF & NAME-O-RAMA
14
CIRCLE OF TRUST/BOM:
From The Infinite Game by Simon Sinek.  BLUF: play the long game of life.

We can’t choose the game.  We can’t choose the rules.  We can only choose how we play.  With finite games, like football or chess, the players are known, rules are fixed, and the endpoint is clear.  The winners and losers can easily be identified.

With infinite games, like business, politics, or life itself, the players come and go, the rules are changeable, and there is no defined endpoint.  There are no winners or losers, there are only those ahead and those behind.

ANNOUNCEMENTS:Convergence at Bomb Shelter Jan 7, check out new way to sign up for Q in Slack

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 Results You Didn’t Get

THE SCENE: 33 and glorious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, imperial walker, cherry pickers, this and that, rockette, runners lunge
THA-THANG:
Insert information about the workout.

  • In the Caribbean: 20 kneel ups + 10 downward facing merkin / 10 reverse lunges + squats
  • Mosey: At each island, 10 flutter kicks + 10 butterfly kicks
  • Mosey:  Dora w/ 250 SSH, 200 Rocky Balboa, 150 calf raise, 100 mountain climber, 50 big boy, 25 burpee
  • Mosey:  11’s with incline merkin + bench dips

COUNT-OFF & NAME-O-RAMA
22 w/ and FNG! @Bomber

CIRCLE OF TRUST/BOM:
“Don’t be upset by the results you didn’t get with the work you didn’t do”.  As you look around your life and the goals you set, keep the results you want in perspective with the work you’re doing for those goals.  Is the level of work you’re doing in line with the level of results you want to achieve?  If not, re-evaluate.  Could be the results you want are too high for what’s realistic for you right now.  Could be you need you can put in more work and get closer to getting those results.

ANNOUNCEMENTS:

Convergence at Bomb Shelter Jan 7