F3 Knoxville

Category: Asylum AM

Founding AO

Drum Major 51

THE SCENE: A beautiful sunny evening at about 70 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

51 single count side straddle hops

10 windmills

5 merkins/1 burpee

10 baby arm circles each way

Little of this and that

10 rockettes

5 big boys/1 burpee

THA-THANG:

Mosey to hill by wall just up mini-cardiac

5/1’s

5 box jumps/step ups up top

1 big boy at bottom

Until get to 1 at top and 5 at bottom

 

Mosey to rock pile along path on park’s east side

15 curls

15 overhead press

21 rows

(2nd 51)

15 triceps

15 front lifts

21 squats

 

(rinse and repeat everything)

 

Mosey to the Bermuda Triangle

Battle buddy up

1 buddy runs to hill and back while other stays and knocks out

51 squats

51 imperial walkers

51 merkins

51 LBCs

 

Mosey to base of Everest

15 flutter kicks

5 burpees/1 big boys

5 burpees/1 merkin

Then released everyone to run the summit of Everest and then all the way to the AO. Have to do 51 hand release merkins split up as each sees fit by the time or at the AO meetup.

MARY:
15 box cutters and some post workout stretches to finish us off
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Discussed how leadership involves letting go and trusting those you lead to be be good leaders, people and citizens in your absence. I then read the following quotes on the subject:

No man will make a great leader who wants to do it all himself, or to get all the credit for doing it. —Andrew Carnegie

A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves. —Lao Tzu

The best executive is the one who has sense enough to pick good men to do what he wants done, and self-restraint enough to keep from meddling with them while they do it. —Theodore Roosevelt

A good leader is a person who takes a little more than his share of the blame and a little less than his share of the credit. —John Maxwell

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

Side Straddle Hops + Some Other Stuff

[ The Scene ]

60s

Absolutely killer weather

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness, Fellowship, Faith
  • My name is Steam and I’ll be your Q this evening
  • A few things before we takeoff tonight:
    • I’m not a professional
    • You’re here on your own volition
    • You know your injuries and so if you need to modify anything this evening feel free to do so, but push yourself and the men around you, they deserve it and so do you
  • FNGs?

[ Warm o Rama ]

  • SSH: 20
  • Rockette: 10×4
  • SSH: 20
  • Imperial Walker: 10×4
  • SSH: 20
  • Cherry Picker: 10×4
  • SSH: 20
  • Baby Arm Circles: 10×4 F + B
  • SSH: 20

[ The Thang ]

(Mosey to bottom of Pickett’s Charge)

  • Battle Buddy up

(1) 10s

  • Side 1 of the field: 1 merkin
  • Side 2 of the field: 9 WWII BB sit-ups
    • 1 BB holds the feet for the other 1 for maximum effect
  • Rinse and repeat: 2 + 8, all the way down to 9 merkins + 1 WWII BB sit-up

(Mosey to the Batcave)

(2) Down + Down + Back

  • 2 downs + 1 back
  • 1st down: down the batcave stairs
    • 20 imperial walkers
  • 2nd down: down the stone stairs
    • 20 squats
  • Up: run back up
    • Stop before the batcave steps: 4 prisoner lunge twists (2/leg)
  • Rinse and Repeat 3x
  • Flutter Kicks

(Mosey down to the Colesium —> AO)

[ Mary ]

  • BB catch me if you can
  • SWS – Stretching With Steam

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

Isaiah 43:19

  • “Look, I am about to do something new; even now it is coming. Do you not see it? Indeed, I will make a way in the wilderness, rivers in the desert.”

The Saint Francis

THE SCENE: Cool around 44 degrees but spring was in the air!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 4ct SSH, 10 Tempo Merkins, 12 4ct Mountain Climbers, 12 4ct Freddie Mercury, Stretch it out and Rocky Balboa’s (20 on 4ct)
THA-THANG:
Thang 1 in the main parking lot (Merkins and Suicides)

  • 20 Merkins 1 Suicide
  • 15 Merkins 2 Suicides
  • 10 Merkins 3 Suicides
  • 5 Merkins 4 Suicides

Thang 2 2 Rounds (10 Reps then 5 Reps) of 4 Corners

Corner 1 perform:

10 Burpees, 10 Jump Squats, 10 Carolina DD, and 10 Big Boys

Corner 2 Drop the first exercise, and so on

Rinse and repeat for round 2 but drop reps to 5

Thang 3

2 Rounds at Cloud of 15 dips and 15 table rows then…

Thang 4

2 Trips around the pavilion: Bear Crawl sides and lunge ends

Up to the AO parking lot for 12 4ct flutters at all 4 corners

 

MARY:
Cashed out with some ATM’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Prayer by Saint Francis

Lord make Me an instrument of Your peace
Where there is hatred let me sow love.
Where there is injury, pardon.
Where there is doubt, faith.
Where there is despair, hope.
Where there is darkness, light.
Where there is sadness joy.
O Divine master grant that I may
Not so much seek to be consoled as to console
To be understood, as to understand.
To be loved. as to love
For it’s in giving that we receive
And it’s in pardoning that we are pardoned
And it’s in dying that we are born…
To eternal life.

MOLESKIN:

ANNOUNCEMENTS:

Why do we fall?

THE SCENE: Cloudy and damp, but not too bad, around 60 degrees.
F3 WELCOME & DISCLAIMER  Check
WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– 10 Cherry Pickers (4-ct), in cadence

– 10 El Capitan Lunges, jog to end of parking lot, same thing back.

– 5 PCMBs (Prisoner Cell Merkin Burpees)

  • LBACs forward, backward

THA-THANG:

MOSEY to Pavillion:

  • AIKEN LEGS! 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward)

 

MOSEY to Caribbean:

  • Catch Me If You Can!
    • Partner #1 Bernie Sanders, Partner #2 does 5 of the exercise then sprints to catch Partner #1. When he does, they reverse rolls.  4 loops. Exercises:
  1. 5 American Hammers (2-ct)
  2. 3 Burpees
  3. 5 Carolina Dry Docks
  4. 5 Bobby Hurleys

MOSEY to Cardiac:

  • Cardiac 25’s:
    • Run to first turn and back. At bottom and turn do 5/20, 10/15, 15/10, 20/5 of:
      • Mountain climber (2-ct)/Merkins
    • Run up the rest of the hill and finish with 30 Mountain Climbers and Merkins.

MOSEY to parking lot across from AO

  • BUCK 25’s!
    • Karaoke to left cone. 10 Pickle Pounders/10 Pickle Pointers
    • Run back to center cone, Karaoke to right cone. 10 Pickle Pounders/10 Pickle Pointers
    • Run back to center cone, Bernie Sanders backwards to the cone. 5 Pickle Pounders/5 Pickle Pointers
    • Sprint forward 100 Side Straddle Hops (single count)
    • Run back to center cone.

 

MARY:
Not this time.
COUNT-OFF & NAME-O-RAMA
Seven strong
CIRCLE OF TRUST/BOM:

Quote from the movie BATMAN…

Alfred: “Why do we fall, sir?  So that we can learn to pick ourselves up.”

Just replace one letter in that quote, and you get FAIL, not FALL.

Something I’m very poor at is dealing with failure.  I want to get it right the first time, and then every time after that. That’s one of the reasons I’m not a great handyman… I get so frustrated if I can’t figure something out immediately, that I just give up, rather than trying it one way, failing, trying it another way, and on and on until I get it right.

I’m very admiring of those who aren’t afraid to fail, who go for something, and if they succeed, great, but if they don’t… they pick themselves up again.  Mikaela Shiffrin, the American skier, was a great example of this in the Olympics.  She is one of the top skiers who ever lived, but she skied out of her first 2 or 3 events, and she didn’t earn a single medal in any of them.  But instead if quitting, she kept going out there.  She picked herself up, and continued.  And to me, she’s much more deserving of being a role model than a skater who has failed a drug test but won gold.

And so often, failure is a key component of success.  If you live in fear of failure, like I sometimes do, you miss out on a lot of opportunities.  It’s kind of like riding a roller coaster.  You put off doing it.  You’re petrified to do it.  Maybe sometimes you NEVER do it.  But then you finally get on the dang thing, and afterwards say, “Hey, that wasn’t so bad”.  And you’re not afraid of it as much the next time, and the next.  Similarly, the more times you fail, and the more times you pick yourself up… the less scary it becomes.

As the greatest basketball player of all time, Michael Jordan said, “I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”

MOLESKIN:

ANNOUNCEMENTS:
CSAUP this Saturday, be there by 6:15 am to check in

World Wide Webb

THE SCENE: Shorts Weather and Mitten Conditions
WARM-O-RAMA:
SSH, Stretchies, Tie Fighters. I would have taken us all the way but I knew we needed unblasted shoulders.
THE WORLD WIDE WEBB:
Jack Webb + lap

The Pop-up Ad (Jump Squat/2-ct Iron Mike) +2 laps

The Cryptobubble (Dip/2-ct Aw Yeah) + lap

The Compuserve (Table Row + Bicycle) + AO/Baby Everest lap

The Dark Webb (Burpee/SSH)

The Dark Webb turns out to be pretty dark and the Q was toast. Crab Legs is made of sterner stuff so he led us in a Bicep Burnout. Mall Walkers halfheartedly joined us for Tempo Squats. The addition of Gibbler turned the mumblechatter into a mumbleroar, as predicted.

CIRCLE OF TRUST/BOM:
Dads, yours and your kids’

ANNOUNCEMENTS:
¡ASYLUM CSAUP THIS SATURDAY!