F3 Knoxville

Category: Asylum AM

Founding AO

The Tale of Two Balls

THE SCENE: Upper 50s, cloudy, some drizzle at times
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stuff and some stretching were done until Crawdad pulled up, which was even later for him than usual.
THA-THANG:

Mosey to the restrooms at the base of the dragon’s tail.

Pickett’s charge up to the Collesseum

Battle buddy up for Ghostman Baseball

One team rolls the workout ball to determine the exercise and reps for 1st base and runs there, does the exercise, and runs back.

The other team rolls a different workout ball to determine the exercises and reps to do at home while the first team is running the bases.

The teams switch.

Repeat for 1st and 2nd (doing the exercises and reps from the roll on the way out and running back the same path back to home without doing the workout at the bases going back.

Repeat for 1st, 2nd, and 3rd.

Repeat for 1st, 2nd, 3rd, and home.

Mosey to the AO for a four-spoked wheel

First corner – 40 merkins

Run to the center of the parking lot for 3 burpees

Second corner – 40 curls with the rocks nearby

Run to the center for 3 burpees

Third corner – 40 squats

Run to the center for 3 burpees

Fourth corner – 40 LBCs

Run to the center for 3 burpees

MARY:
No time for Mary.  We held a plank for about 15 seconds until time

COUNT-OFF & NAME-O-RAMA
11 PAX, including Lillydipper and Pele who walked to nurse injuries (Pele still sweated like he had ran a marathon though – the circle of integrity was intact). Q-Bert doesn’t have a tag apparently because he was there but is not in the system.

CIRCLE OF TRUST/BOM:
Life is hard.  Regrets happen.  Strive for consistency, not perfection.

MOLESKIN:
Prayers for all those who have parents who have passed or who are battling health issues.  It gets easier, but it never gets better.

ANNOUNCEMENTS:
Brolympics coming in November

DORAs with Betty on the Mosey at the Asylum

THE SCENE: Warm & humid
F3 WELCOME & DISCLAIMER: Yes all the things
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Windmills, Down-Ups in the Grass for Football, BBS at the base of Baby Everest, run to the top with some Man-Makers.
THA-THANG:
Three (3) stations for (3) Teams with a (4th) team carrying Betty to Bump the next group. The workout order of the stations were for each time a group was at a station, they did the next exercise.

  • Station #1 (AO with a Coupon)
    1. Blockies
    2. Curls
    3. Thrusters
    4. OVHD Press
  • Station #2 (Pav-Lov)
    1. Table Rows
    2. Box Jumps or Step-Ups
    3. Lt. Dans
    4. Toe Merkins
  • Station #3
    1. Big Boy Sit-Ups (BBS)
    2. Flutter Kicks
    3. Hello Dollys
    4. X-Factors

MARY:
It’s the weekend, so we had to hit the ATM
COUNT-OFF & NAME-O-RAMA
17 HIMs with the introduction of an FNG who was named 0600.
CIRCLE OF TRUST/BOM:
The Q focused on the quote from Jack London, “I would rather be ashes than dust! I would rather that my spark should burn out in a brilliant blaze than it should be stifled by dry-rot. I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet. The proper function of man is to live, not to exist. I shall not waste my days in trying to prolong them. I shall use my time.“ May we all burn brightly for God’s Will and not stay idle for our own glory.

ANNOUNCEMENTS:
None.

The Peoples’ Q

Right at the top your Q wants you to know that this entire workout was conceived, planned, workshopped, peer reviewed, revised, enhanced, approved by legal, focus grouped, and finally today was delivered to you, the PAX of Asylum.

Perfect fall morning.

Everybody is welcome and everything is disclaimed. Choir Boy is in private practice now, so if you want to sue somebody you can hire him.

Our warmup today included Motivators, stretching, Rockettes, and Rocky Balboas for Rainbow who we missed by just a couple of minutes.

We did some nickel-dime-quarter in honor of its inventor and our own Bionic Man Lilydipper. In trying to avoid bothering an innocent bystander, we ended up getting in her way even more, which is what Gibbler likes to call a Q Fail. Mentioning his name when he didn’t even show up is another Q Fail.

The PAX makes certain demands, and Base Camp to Space Camp is one of them. When the PAX speaks, the Q listens, so into a hornet’s nest we ran. Snitch took one for the team and is presumably on the couch right now in a Benadryl coma.

What’s a trip to the Cloud without some Jack Webb you ask? We don’t know.

Crawdad wasn’t there in person or in spirit, but we did curse him under our breath with a couple of trips up Cardiac.

Convoy couldn’t be stopped all morning and he led us back down to the AO.

ANNOUNCEMENTS:
The academic side of F3 is one of the least often talked about, but it does provide valuable insight, and in the case of a recent study we learned about the major difference between AM and PM guys, according to family and friends. We did our best to remedy the inequality. We did it for the families!

The Hands Hot Lap

Perfect fall morning.
8 motivators, some other stuff, and then no Shoulder Blasters! Let it never be said that your Q doesn’t do anything for you. I saved your shoulders for Jack Webb.

We did the Hands Hot Lap – 10 minutes of running in a circle. There are some among us, I assume, whose watch told them how far they ran in those 10 minutes, what their pace was, what their heart rate got up to, and how many calories they are assumed to have burned. Your Q is skeptical of gadgetry and doesn’t care about the data: he just wants to be like Hands.

We made our way to the Pavalon for some partner stepover/table row/LBC 7s when Gibbler decided he’d had enough and made up a story about his wife having to go save lives at the hospital or something. Sometimes you have to make time for what’s really important, like Jack Webb.

Gibbler bailed and we kept going with some baby Everest runs, and then it was time to cash out. (See tomorrow’s Saturday Q to find out the shocking results of some graduate studies on the big differences between AM guys and PM guys, as reported by their wives, children, and friends.)

ANNOUNCEMENTS:
Today was the last day for @Crime Scene, the F3 Ford that didn’t miss a single day for three weeks. Showing up even on Sundays is real commitment and we will miss you Crime Scene.

No CMUesday

THE SCENE: A hint of fall in the air.  First time in the 50’s in a while
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with 20 SSH on 4ct, Tie Fighters Left and Right x10, Rockettes x12, Imperial Walkers x10 mosey’d to pavilion for 10 tempo incline merkins and 10 tempo dips.
THA-THANG:
Mosey’d to lower parking lot for a 4 corner(ish) workout starting at corner 1 with 25 jump squats.  From there you bear crawl out to cone 1 about 20 yards out, once there switched to crab walks to cone two, then once at cone 2 back to bear crawls to cone 3.

25 gas pumpers at cone 3 then run to the 3rd corner at adjacent parking lot for 25 merkins, and then run to 4th and final corner for 25 dry docks.  Hope was to finish 4 rounds.  We didn’t quite get 4

Once 6 was up we completed a circuit in one parking lot.  Idea was one exercise at a time, performing 25 at one end, run to the other end of the lot for 20, run back for 15 and so on.  All the way to 5 reps

Once you completed 5 reps you moved on to the next exercise.

Exercises were: LBC, Flutter Kick, and F Mercury’s

Once completed we had time for one last “Hard as you can” up Baby Everest.  Then circled up.

MARY:
We did 10 SSH’s on 4ct.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We talked about loss and I shared this prayer:

Lord Jesus, thank you for guaranteeing the Day of no more death—whether by “natural causes” and aging, way too early “Homecomings,” or by senseless acts and dark circumstances. Though you have already removed death’s “sting” (1 Cor. 15:55-56), it still slaps us in the face, buckles our knees, and rocks our sensibilities,.

 

Thank you for validating our shock, encouraging our grief, and giving us tears. Standing before your friend’s grave, you wept before you raised Lazarus to life. You revealed your anguish before you exercised your power. Death is a violation. It’s not the way things are supposed to be.

 

It’s only because of your death and resurrection, we now gratefully affirm death isn’t sovereign, you are. Sin didn’t triumph, you did. Our funeral doesn’t get the last word, you do. Jesus, you are the grace giver and grave robber. Death’s keys are in your hand, and so are we.

With the same hand you will wipe every tear out of eyes, reach into our painful stories of loss now. We still have questions, but we don’t question your goodness and faithfulness. Because the Gospel is true, to be absent from the body is to be present with you. Life is Christ and death is gain. Our mourning is for this brief, painful moment; but eternal joy will come in the morning. Thank you, and So Very Amen.

 

 

 

 

 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.