F3 Knoxville

Category: Asylum AM

Founding AO

Festivus Reindeer Games

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
52 ℉ 46% 52 ℉ 5.8 mi/h WSW

F3 WELCOME & DISCLAIMER.
I am not a professional.  I have a phone.  Workout as injuries allow.

WARM-O-RAMA:

Warm-up consisted of a mosey up hill out of parking lot.  Stop and Baby Arm Circles (10 each direction). Bernie and then Mosey along walking path a bit.  Stop and 10 Tempo Squats.  Mosey to top of ‘S’ turns.  Stop and Cherry Pickers on your own.  Mosey down bottom of hill.  Imperial Walkers (11).

THA-THANG:
Slow mosey to the first of eight picnic tables.  Tables are about 25 yrds apart.  So, eight different stations.  Each table assigned nickname of one of Santa’s reindeer.  Each reindeer game is an exercise.  At each reindeer, do 5 reps of exercise.  Do all eight reindeer stations then reverse back down the reindeer and adding 5 more reps.  So, 10 each.  Then back up and 5 more (15).  Back down 20.  Back up 25.  So, PAC can push themselves to their pace and they will spread out a bit.  Reindeer exercises are:
Dasher. Decline Merkins
Dancer. Box Jumps/Step Ups
Prancer. Dips
Vixen. Bicep Merkins
Comet. LBCs
Cupid. Calf Raises
Donner. Incline Merkins
Blitzen. Heels to Heaven

Back on Greenway. Rudolf Route 78. Using 12 lamp posts instead of 11, route 66 type activity doing Merkins.

Quick mosey across street along path to park Christmas decorations. Wheel of Exercises. App on my phone that randomly picks an exercise and rep count. At each clump of decorated trees/bushes, spin the wheel. Exercises were random but included Diamond Merkins, Lunges, Carolina Dry Docks, Calf Raises and others.

Mary:
BBS (20)
Flutter Kicks (15)
ATM Cash Out.

COUNT-OFF & NAME-O-RAMA
7 came out and bettered themselves.

CIRCLE OF TRUST/BOM:

December 23rd has become a celebration of the holiday ‘Festivus’. Started by Daniel O’Keefe in 1966 and made famous because of his son who was a writer on Seinfeld. O’Keefe’s mother passed away and he wanted to continue to celebrate this wacky family holiday. To continue to do so because of the fun and laughter it produced for the family. And it would continue under the watchful eyes of his mother. Fun, smiles, laughter are wonderful gifts. Take an extra second and relish them as they happen these next couple weeks. Focus on allowing them to be strong memories.

 

MOLESKIN:
For those traveling this holiday season. For those suffering from covid. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Opposite

THE SCENE: Nice evening, temps in 60s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Burpees, 20 Side Straddle Hops, 8 Pinto Twists, 8 Twisties, 5 Taradactials forward and backward, 10 Windmills.
THA-THANG:

Mosey to the large southern parking lot just east of the outdoor chapel.

We will run four corners, doing the following exercises in each corner:  20 Hello Dollies, 20 Flutter Kicks, 20 Bicycle Kicks, 20 Box Cutters.  Rinse and Repeat.

Mosey to the perimeter trail that is close to the pavilion.  We will head east and then north on the perimeter trail, doing Run-Ten-Tens.  In honor of Rin-Tin-Tin we will bark three times before we get started.  We will do ten Big-Boys and ten Merkins, then run for 10 lights and repeat the exercises.  After doing the sets of exercises three times, the leaders circle back to the six.  We then start the pattern again.  We will stop once we reach the benches at the top of Cardiac.

At the benches we will rotate between 20 bench dips and 20 Jump Squats, repeating the pattern two times.

Mosey to parking lot opposite of the AO.  We will run from one curb down the long side of the parking lot to the other curb.  At the far curb we will do 10 incline merkins.  At the near curb we will do 10 decline merkins.  Rinse and repeat.

Mosey to AO.

MARY:
50 Baby Crunches (4 ct).
COUNT-OFF & NAME-O-RAMA
11 men, no FNGs.
CIRCLE OF TRUST/BOM:
The Opposite of What We Expect

As Christmas approaches, I think of the Christ that I worship, the man that Christians call God, King of Kings and Savior – and, I am amazed at how this Christ is so much the opposite of what the World expects a God to be.

  1. We would expect the King of Kings to be born in a castle.  Jesus was born in a trough for cattle.
  2. We would expect this Prince of Peace to surround himself with the religious leaders of his time, well-known men, wise men.  Jesus takes on fishermen, unknown men with little wealth as his disciples.
  3. We would expect the savior of the world to live and minister there for a long time.  Jesus dies at age 33 having only ministered for three years.
  4. We would the Holy of Holies to speak to the leaders and most respected.  Jesus ministered to all who had ears to hear and that included prostitutes, the blind, and the disrespected.
  5. In a world that looks on the rich and famous as lucky, Jesus said “Blessed are the meek, the poor in spirit and persecuted.”
  6. We would expect a King to slay his enemies or at least beat them down.  Jesus says to turn the other cheek.
  7. We would expect a King to have his servants to bow down before him and adorn him with the best of clothing.  Jesus, instead, acts like a servant, washing the feet of his disciples.
  8. We would expect our God to demand respect.  Jesus dies on a cross, allowing others to taunt, beat and spit on him.
  9. And, after such a death, we can expect to lose hope.  Jesus rises from the grave, allows us to touch his wounds, and says He is life everlasting.

MOLESKIN:
Prayers for Rooney’s mother who is having surgery this upcoming Monday.

Rocks and Santa

THE SCENE: 41 degrees, nice December morning, random red truck driving through park..
F3 WELCOME & DISCLAIMER 

I am worse than any profession …not a professional in anything
WARM-O-RAMA:
SSH X 20

In honor of Wayne Dunn …. Groin stretch, sprinter stretch, yoga stretch ..then arms
THA-THANG:

To Picnic Tables :

  • 10 Picnic Table Pull Ups, 20 Dips, 20 CDD  …then run to top of baby Everest hill
  • Top of Baby Everest = 20 Merkins + 2 Burpees
  • Rinse and repeat the above 5 times THEN ….
  • Choose a rock and take with you to top on last circuit
  • Run with Rock over head to down slope hill near next parking lot
  • 20 Down Hill merkins, 20 curls
  • Mosey back to AO with your rock
  • 4 minutes of Mary /ab/core work

COUNT-OFF & NAME-O-RAMA
5 Pax Got better today
CIRCLE OF TRUST/BOM:

  1. Philippians 2:3–4

Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others

Focus on being a servant leader to others! Shared personal antidotes on this word then followed with leadership secrets from Santa Claus!

Keep Karen, Pacman’s wife, in your prayers as she goes to Vandy for a follow up medical appointment today for her eye.

ANNOUNCEMENTS:

Hard Things with Jack Webb

THE SCENE: Clear, perfectly cool mid-30s. What more could you ask for?
F3 WELCOME & DISCLAIMER: Just to be clear, I am NOT a professional.

WARM-O-RAMA:
SSH (4ct) x 25, IC; CP (4ct) x 5, IC; ISW (4 ct) x 15, IC
THA-THANG:
Mosey to Circus Maximus for a little HIIT.

  • Sprint from one end to the other
  • 10 burpees
  • 20 merkins
  • 20 flutter kicks (4ct)
  • 20 squats
  • 30 plank twists
  • Sprint, Rinse and repeat x 5

Mosey to the Cloud to hang with Jack Webb: 1 merkin then to the knees for 4 air presses.  Work our way up to 10/40

Finally, just enough time for one last sprint up Baby Everest and one last 8 count body builder.

MARY:
2 rounds of Howling Monkey and one minute of old fashioned plank gets us to 45 min.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We have to convince ourselves to do Hard Things.  Our brain takes up 20-25% of the energy we use.  It is wired to save mental energy by directing our focus to existing ideas instead of exploring new ones, to move toward things that make us feel good and away from things that make us feel uncomfortable.  How do we convince ourselves to do the Hard Things?  Attitude, intentionally challenging ourselves, and find others to help and support us (like F3 brothers!).  Remember, “count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness.” James 1:2,3
MOLESKIN:
Prayers lifting up the folks of Western KY and elsewhere impacted by the tornadoes.
ANNOUNCEMENTS:
Sunrise hike to the Jump-Off coming up on the 21st!

CMUesday Stairgazers

THE SCENE: Frosty and Freezing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH on the 4 count, OH claps, Front Claps, and Baby arm circles all 12 reps on the 4 count.  12 4 count plank jacks and 10 4ct mericans Then…mosey with the CMU to…
THA-THANG:
Mosey to the Christmas tree at the front of the Asylum with the CMU for 25 4ct flutters with the block then mosey with CMU to the bottom of the hidden stairs.

 

At the stairs perform 100 reps of (Block mericans, OH Press, Squats, and Curls)

The rules being you could break up the reps however you wanted but you had to go up and down the steps at least once with the CMU per exercise.  (ex. 25 reps at the bottom, carry cmu up stairs, 25 reps at the top)

*At any time during the workout anyone could yell “block break” which meant everyone had to put down their CMU and that person would lead everyone in an AB exercise of their choice.

Mosey back to Christmas tree where Lebowski led some mountain climbers then down to the bottom of baby everest for 2 trips up with 3 burpees at the top

MARY:
nope
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke about Louie Zamperini and 1 Thessalonians 5:16-18