F3 Knoxville

Category: Asylum AM

Founding AO

Epiphany tour

THE SCENE: Gloomy fog, cold but very tolerable
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
25 SSH in cadence, 10 froggy squats in cadence, Tie fighters, Rockettes and 10 Merkins in cadence
THA-THANG:

  • 25’s at baby Everest with box cutters at the bottom and Grady Corns at the top (5 box cutters, 20 Grady Corns, 10 box cutters, 15 Grady Corns, etc)
  • Mosey to the Overlook, partner up. One partner does AMRAP, other partner runs a lap, then switch.  Exercises were Merkins, Jump Squats, Big Boy Situps, Burpees
  • Mosey to the small pullup pavillion, sprint the last 100+ yard through the parking lot
  • In the small pullup pavillion, 5 pullups, 10 merkins, 4 pullups, 10 merkins all the way down to 1 pullup
  • Mosey back to the AO, sprinting through the last parking lot.
  • Cash it out with ATM’s.
  • MARY:
    Freddy Mercury for the last 30 seconds or so
    COUNT-OFF & NAME-O-RAMA
    and Newton!!!
    CIRCLE OF TRUST/BOM:
    Though it may be time to take down your Christmas light, choose to keep your light glowing with the joy of Christ’s presence with you
    MOLESKIN:

We prayed for:

  • Asylum member Cloud9 – for his health
  • Sawdust and his daughter – for her upcoming baptism

ANNOUNCEMENTS:
No announcements.  Was generally thought to be a tough workout but Newton really crushed it.

FIVES

THE SCENE: 30 degrees and clear. The calm before the storm to come!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Walkers, Daisy Pickers, Calf Raises, Hamstring Stretch, SSH
THA-THANG:
Turned on some tunes and started with an Indian run mosey. Once we were nice and warm we did a quick circle of pain with squats before jumping in to the main event:

FIVES. Find a partner to stick with the whole time and then follow the instructions:

Start with the first exercise. After each round, run a lap and then add an exercise:

  • 5 Burpees
  • 10 Merkins
  • 15 LBCs
  • 20 Bonnie Blairs
  • 25 Mt. Climbers
  • 30 second plank
  • 35 American Hammers
  • 40 SSH
  • 45 BBSU
  • 50 Squats

MARY:
Due to some overplanning, no one even managed to finish the main event so we didn’t have time for Mary today.
COUNT-OFF & NAME-O-RAMA
Frizzles, G-6, Postman, Huffy, Magic Mic, Fixer Upper, Air Gretzky, Secret Shower, Wedding Singer
CIRCLE OF TRUST/BOM:
Just a reminder about the 5 core principles:

  • Free of charge
  • Open to all men
  • Always held outdoors
  • Peer led
  • Ends in a circle of trust

F3 is much more than just a morning workout. Take advantage of the ability to step up and lead!

Simple. Effective. Boring

THE SCENE: Low 30s, foggy, good weather to sweat.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, CP x 5, ISW x 10, move to the baseline for 20 Rocky Balboas on the curb, jog to other side, 15 RBs, karaoke, 10 RBs, karaoke back, 5 RBs, high knee skip back.
THA-THANG:
4 corners workout.  At each corner of the AO is an exercise in chalk.  Do 15 reps and move to the next corner.  Those exercises are: Merkins, Squats, Monkey Humpers and American Hammers.  After each full rotation, run Baby Everest and back.  Drop one rep with each Rotation until you get to one rep.

Or, until the Q gets bored [pro tip for QICs: if you are doing something monotonous for many minutes, bring music!].

Run to Cardiac after 4 rounds at the AO.  Continue reps, with one exercise at the top, bottom and each turn.  4 more rounds of the exerises.

Next, run from Cardiac to the Dragon for a modified Route 66, but with 7 stops instead of 11 (Route 28?).  Do all 4 of the exercises at each stop,  ending at the top of the Dragon after 7 stops.  So, 480 total reps done.  Good work!

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Simple.  Trust God.  He will provide to get you through your difficult times.  No need to be afraid.  Harder than it sounds, but it is true. Psalms 56: 3-4

ANNOUNCEMENTS:
Looking for a service project.  Any ideas??

Friends of God

THE SCENE: Windy, temp in high sixties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Mountain Climbers, 8 Twisties, 5 Burpees, 10 Windmills, 10 Baby Arm Circles Forward and Backward.

THA-THANG:

Mosey to beginning of the Dragon Tail.  We will do Route 66 up the Dragon Tail with Squat Jumps as the exercise.  Those getting to the top first circle back to the six and go up with them.

Mosey on perimeter trail to the stop sign by the road that goes to Admin Bldg.  We will do 20 Hello Dollies and 15 Merkins.

Mosey on perimeter trail until it gets close to Lyons Bend.  We will do 20 American Hammers and 15 Merkins.

Mosey to bottom of Mt Everest.  We will do 20 Flutter Kicks and 15 Merkins.

Mosey to the Utility Bldg.  We will do 20 Bicycle Kicks and 15 Merkins.

Mosey up the road from Northshore Gate until we hit parking lot on left.  We will do 20 Box Cutters and 15 Merkins.

Mosey to Parking Lot by Apartments.  We will do 20 Hello Dollies and 15 Merkins.

Mosey to roadway that goes by Outdoor Chapel.  We will do 20 Bench Dips at curb and 15 Merkins.

Mosey to parking lot that goes by new restrooms.  We will do 20 American Hammers and 15 Merkins.

Mosey to parking lot by entrance to ball parks.  We will do 20 Flutter Kicks and 15 Merkins.

Next, we will sprint from one curb in the parking lot to the other and back, doing 3 burpees at each curb.  We will Bernie Sanders from one curb to the other and back, doing 3 burpees at each curb.  We will rinse and repeat above.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
17 men, no FNGs.
CIRCLE OF TRUST/BOM:

Some of you may have heard of a signer called Nightbirde.  Her actual name is Jane Marczewski.  At age 30 she has survived very difficult stints of cancer.  The first time she was diagnosed in 2017, she was told she would live for only 3 to 6 months.  She was cancer free after treatment but the cancer came back in 2018.  At that time, her husband of five years left her.  Through painful treatment she became cancer free again in July of 2020.  She went on to perform her own song, “It’s OK” in the 16th Season of America’s Got Talent in 2021.  Her song, “It’s OK” went to number one on I Tunes and number two on You Tube. Before the quarterfinals of American’s Got Talent, she announced she had cancer again and had to withdrawal.

Something that has been both surprising and inspirational about this 30-year-old woman is her faith in God through the torment and continuing battles with cancer.  Her relationship with God is certainly not a simple and sweet one.  But it has been very personal, and God wants us to have that same personal relationship with him.  She says:

“I am God’s downstairs neighbor, banging on the ceiling with a broomstick. I show up at His door every day. Sometimes with songs, sometimes with curses. Sometimes apologies, gifts, questions, demands. Sometimes I use my key under the mat to let myself in. Other times, I sulk outside until He opens the door to me Himself,” she continued. “I have called Him a cheat and a liar, and I meant it. I have told Him I wanted to die, and I meant it. Tears have become the only prayer I know. Prayers roll over my nostrils and drip down my forearms. They fall to the ground as I reach for Him. These are the prayers I repeat night and day; sunrise, sunset.”

Nightbirde proclaims that her relationship with God has grown through the process. She states:

“Call me bitter if you want to—that’s fair. Count me among the angry, the cynical, the offended, the hardened. But count me also among the friends of God. For I have seen Him in rare form. I have felt His exhale, laid in His shadow, squinted to read the message He wrote for me in the grout {of the bathroom floor}.

As for the name she chose to go by as a singer, Jane Marczewski says, “I want to be the bird that sings in anticipation of the good things that I trust are coming.”

Gents, let us take courage from the words of this small 30-year-old woman who weighs less than 100 pounds.  Let us count ourselves among the friends of God.
MOLESKIN:
Prayers for safe travels for Pusher and family to San Francisco on Thursday; for Corona Weight and his family as he will have over 180 days of travel with his job in 2022; for Rooney’s church family; for Swimmies and his family as they move to new home this week; and, for Jinxy and his family as his daughter, Carli, and his son-in-law, Hooker, are going to have another baby.
ANNOUNCEMENTS:
Asylum workout on Saturday will be at 8:30 am instead of 7:00 am.  Polar Bear Plunge will be at noon at fork in river near Townsend.

Advent! With Candles and Everything!

THE SCENE: An almost balmy mid-30s. Big Dipper easy to see.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Just some quick SSH.  30 actually. Why 30? Because Coolio wanted it that way.
THA-THANG:
Mosey to the Chapel annex, picking up some big rock coupons on the way. This morning, we’re lighting Advent candles, with a mini BOM and a little exercise in between.

HOPE:

“Remember, Red, hope is a good thing, maybe the best of things, and no good thing ever dies.”

—  Andy Duphrene

Isaiah 40:31 – But those who HOPE in the Lord will renew their strength.  They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

Indian Run up the Dragon and down Baby Everest. We run and will not grow weary.

LOVE:

1 John 4:8 – Anyone who does not love does not know God, because God is love. 

John 3:16 – For God so loved the world that He gave his only son, that whoever believes in him should not perish but have everlasting life.

“All you need is Love.” – John Lennon.  Since God is Love, that is all you need.

Mosey to the back 40 lot for some Doras. Pick a partner.  While one runs from one side to the other, the partner works on:

100 Merkins

200 Squats

300 LBCs

As you swap out, tell your partner you love them.

Hug it out on recovery.

PEACE:

John 16:33 — I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.

Matthew 5:9 – Blessed are the peacemakers for they will be called sons of God.

Turning the other cheek is really hard.  But Jesus called us to do just that.  To be peacemakers.  He knew that was a tough ask.  So, what He told us was that he brought peace to us through Him. So, find that peace inside that he bestowed on you, so that you may be the peacemaker.

Exercises with the stone.  Hold the stone, don’t throw it.

25 curls

25 rows

25 rock squats

25 flutters with rock

JOY:

Luke 2:10 – And the angel said to them, “Fear not, for behold, I bring you good news of GREAT JOY that will be for all the people.  For unto you is born this day in the city of David a Savior, who is Christ the Lord. “

Matthew 2:10 – When they saw the star, they rejoiced exceedingly with GREAT JOY.

Joy is defined as the emotion of great delight or happiness caused by something good.  There is an OUTSIDE cause, a catalyst.  Let Jesus be that catalyst.  It is a different kind of JOY.

Jump for Joy:

25 Froggy Squats

25 Side Straddle Hops

25 Iron Mikes

FINAL CANDLE:  THE CHRIST CANDLE

From Luke, Chapter 2: And she brought forth her firstborn Son, and wrapped Him in swaddling cloths, and laid Him in a [b]manger, because there was no room for them in the inn.

8 Now there were in the same country shepherds living out in the fields, keeping watch over their flock by night. 9 And [c]behold, an angel of the Lord stood before them, and the glory of the Lord shone around them, and they were sore afraid. 10 Then the angel said to them, “Do not be afraid, for behold, I bring you good tidings of great joy which will be to all people. 11 For there is born to you this day in the city of David a Savior, who is Christ the Lord. 12 And this will be the sign to you: You will find a Babe wrapped in swaddling cloths, lying in a [d]manger.”

13 And suddenly there was with the angel a multitude of the heavenly host praising God and saying:

14 “Glory to God in the highest,
And on earth peace, goodwill[e] toward men!”

15 So it was, when the angels had gone away from them into heaven, that the shepherds said to one another, “Let us now go to Bethlehem and see this thing that has come to pass, which the Lord has made known to us.” 16 And they came with haste and found Mary and Joseph, and the Babe lying in a manger. 17 Now when they had seen Him, they made [f]widely known the saying which was told them concerning this Child. 18 And all those who heard it marveled at those things which were told them by the shepherds. 19 But Mary kept all these things and pondered them in her heart. 20 Then the shepherds returned, glorifying and praising God for all the things that they had heard and seen, as it was told them.

21 And when eight days were completed [g]for the circumcision of the Child, His name was called Jesus, the name given by the angel before He was conceived in the womb.

MARY:
I guess the slowsey back to drop off the coupons counts as Mary.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
See above
MOLESKIN:
Prayers added for Hands’ parents and Carney’s parents traveling.
ANNOUNCEMENTS:
Everybody have a Merry Christmas