F3 Knoxville

Category: Asylum AM

Founding AO

[ The Scene ]

  • 30s

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness-Fellowship-Faith
  • Name is Steam and I’ll be your Q this morning
  • Couple of things before we begin:
    • I’m not a professional
    • You’re here on your own volition
    • And if you need to modify anything we do this morning feel free to do so but push yourselves and the men around you – they deserve it and so do you
  • FNGs? — 2

[ Warm o Rama ]

  • SSH: 30×4 IC
    • Take a lap
  • Mountain Climber: 30×4 IC
    • Take a lap
  • The Squat: 15×4 IC
    • Take a lap
  • Rockette: 15×4 IC
    • Take a lap
  • Rockette: 10×4 (5 F and 5 B)
    • Take a lap

[ The Thang ]

(1) 4 Corners and a Hill

  • 4 corners of the parking lot
    • C1: Merkins
    • C2: Squats
    • C3: LBCs
    • C4: American Hammers
  • 30 reps on a 1 count for each corner
  • After you complete the corner you’re on – run up the hill and execute 30 SSHs on a 1-count
  • When you get done with with all 4 corners and your hill runs and SSHs, find someone who’s not done and push them as they finish

(10 count)

(Mosey to crosswalk next to playground )

(2) Half and Half

  • 2 POCs/Paths: Light at the back end of the parking lot + lighted patch
  • half start on the lighted path
  • Half start moseying around to the parking lot with cars
  • Lighted path: 5 lights until you cut into the back of the lot with the light: 5 Attached at the hips (Merkin straight into a BBS)
  • Back end of lot light: (1 count)
    • 30 squats
    • 30 LBCs
    • 30 Carolina dry docks
  • Rinse and repeat this once for a total of 2x

(Mosey to the playground)

(3) The Last of the Benches

  • 30 squats
  • 30 incline merkins
  • 30 decline merkins
  • 30 step-ups

(Mosey to the AO)

[ Mary ]

ATMS YEAHHHHHHHHHHHH

[ COT ]

  • # off — 11
  • Name o Rama
  • FNGs — 2
  • BOM (2 Parts)
  1. 30 Reflections/Takeaways I Had in 2020
    • (1) — 1/4/2020 — from “Laws of Human Nature” — “Being able to understand more clearly that stranger within us would help us to realize that it is not a stranger at all but very much a part of ourselves, and that we are far more mysterious, complex, and interesting than we had imagined”
      • Romans 7:13-25
    • (2) — 1/7/2020 — I asked myself the question “What’s my no-BS assessment going into this year?” Here was my answer: “I need to keep fostering the mindset of “Keep Moving Forward” but sometimes that’s hard when it feels like I’m still in the thick of the fight. But in reality, I’ll always be in the fight until the end, it will just look different every year or so”
    • (3) — 1/22/2020 — I took this note while reading “Free to Lead” by the founders of F3, Dredd and OBT: “You have to improve. It’s an individual’s job to seek constant improvement. It’s the leader’s job to demand that he do so.”
    • (4) — 3/25/2020 — I went on a run this day and found myself on top of a hill and just had a good old yelling match of frustration and anger towards God. I was really pissed off and didn’t understand the events of the past couple of years and just found myself in this place of frustration with God. And then Isaiah 55:8 came to me — “For my thoughts are not your thoughts, neither are your ways my ways, declares the Lord.”
    • (5) — 4/9/2020 — (COVID ramping up) Listening to a Jerry Flowers sermon entitled “This is not my final destination” and he labeled exactly what I was doing during this season – I was being an Exit Strategist: wanting to get out of this season as quickly as possible, looking for an exit, trying to get out. And then he said this: “If God wants you in this place, in this season you find yourself in, there’s nothing you can do but be faithful and stop looking for an exit and start opening your eyes to the entrances He’s providing.”
    • (6) — 4/14/2020 — “I was born to walk through the fire, I was made to run through these flames. Yeah, even when I’m broken and tired, you are enough, enough, enough.” – “Enough” bu the Social Club Misfits
    • (7) — 4/16/2020 — I saw the different between the two words “though” and “yet” in Habakkuk 3:17-19 —> Though the fig tree should not blossom, nor fruit be on the vines, the produce of the olive fail, and the fields yield no food, the flock be cut off from the fold and there be no herd in the stalls, yet I will rejoice in the Lord; I will take joy in the God of my salvation. God, the Lord, is my strength; he makes my feet like the deer’s; he makes me tread on my high places.
    • (8) — 4/19/2020 — “The true Christian life is one who lives an interrupted life; an individual who continually experiences Heavenly interference.” – Jerry Flowers
    • (9) — 5/12/2020 — The Father will always call the son back into “sonship.” This rocked my world by watching a Star Wars movie out of all things. But if God created all things than surely He can speak through all things as well. Watch the video (link below) and tell me you don’t see an incredibly powerful parallel between a father and his son. This sort of reminded me of the prodigal son as well. I dissected this video so hard and realized what a gift it was from God to me during this time.

                                        [ https://youtu.be/NF5M8WE4cKU ]

    • (10) — 5/17/2020 — “Eyes —> sight. Eyes of your heart —> vision.”
    • (11) — 5/21/2020 — “Once your heart has heard the music (of God), it is happy only when it is dancing.” – Robert Benson
    • (12) — 6/1/2020 — I was made very aware of how distracted I was. I could feel my mind being pulled in different directions. This is when the George Floyd incident happened and the riots started. I think God let me see just how distracted I was. This was a big takeaway for me — so that I could hear the call to “refocus,” “refocus,” “refocus.”
    • (13) — 6/18/2020 — “What do you do when you go to the place that God told you to go to, you’re doing what you’re supposed to be doing, and the brook dries up?”
    • (14) — 6/28/2020 — I was bestowed the wisdom of “Usually we’re going through what we’re going through because there’s something for us to do on the other side.”
    • (15) — 7/2/2020 — I was fasting with a small group of men from Fellowship Church called The Good Fight. And at 4pm on July 2nd I was under a ruck and praying for wisdom and discernment and realized I feel really connected to God and creation when I’m under a ruck.
    • (16) —7/23/2020 — “What would it look like for God to re-introduce yourself to you, from His perspective?” Think about the movie The Lion, The Witch, and The Wardrobe where Aslan takes Edmond on a long walk after he rescues him.
    • (17) — 7/30/2020 — We need mentors and brothers that can call out the red flags when we don’t see them. A mentor of mine who’s about 20 years my senior did just that and it was hard to hear. But I needed to hear that so I could get out of a toxic relationship.
    • (18) — 7/31/2020 — Watch The Lord of the Rings: The Two Towers and specifically watch starting at 1:18:00 aka “The Extraction Scene.” We are called by name. We are reminded that “too long have we sat in the shadows.” We hear our true name and are called further into it. We are reminded and loved enough to “breathe the free air again my friend” or son.
    • (19) — 8/10/2020 — Realized the necessity of reading “Waiting on God” by Andrew Murray, especially in this season/year. This was a book we were given at a 3rd F event a few years ago and it’s stayed with me ever since. The practice of “waiting on God” is difficult. And I did not do it exceptionally well this year.
    • (20) — 8/23/2020 — Learned about Critical Theory and it kind of blew my mind. Critical Race Theory is interesting too. Look it up.
    • (21) — 9/16/2020 — Here’s one way to prove that you have the power to change your thoughts: Picture a lion in your head. Got it? Good. Now picture a tiger in your head? Picturing a tiger? Congratulations – you just proved to yourself that you have the power to change your thoughts instead of be captive to them.
    • (22) — 9/21/2020 — Had a powerful collision-course encounter with Jesus at Bearden High Schoo, at the launch of Heart and Soul Church. Sometimes we find ourselves so enveloped in a powerful wrestle with God that when we finally let go and learn to release control He moves all the more powerfully.
    • (23) — 10/18/2020 — During a time of fasting I was given this verse for encouragement – Romans 15:4 “For everything that was written in the past was written to teach us so that through the endurance taught in the Scriptures and the encouragement they provide we might have hope.” There is always room for more endurance. There is always hope.
    • (24) — 11/20/2020 — I love facilitating. I got the chance to lead a men’s retreat the weekend of Nov. 20th and it was an honor to see God move and work during this time. He showed me the gift he’s given me to plan and facilitate.
    • (25) — 12/3/2020 — “The more I try and control the wheel and steer, the more I realize how much I’m not in control.”
    • (26) — 12/6/2020 — Content > comfortable
    • (27) — 12/10/2020 — Daniel 8:27 – “And I, Daniel, was overcome and lay sick for some days. Then I rose and I went about the King’s business…” You see two things right off the bat from a 90,000 view here: 1 – Some stuff happened (Daniel was overcome and lay sick) and 2 – Rise and still go about the King’s business. Has this year felt like that for you? Stuff goes down yet we still must go about the King’s business He’s called us to do.
    • (28) — 12/16/2020 — Read 2 Timothy 3:16. Now look at the Message version on the Bible app on your phone. You’ll see 4 things the Bible is doing for us: “Exposing our rebellion” + “Showing us truth” + “Correcting our mistakes” + “Training us in God’s way”
    • (29) — 12/20/2020 — “God is a good gift giver but not always the gift wrapper we want.” (James 1)
    • (30) — 12/27/2020 — “Little by little, one goes far.” – J.R.R. Tolkien

(2) Code Brown’s Message and Card for Charmin

– PAX thanked Charmin for his consistent and courageous leadership of the Asylum AO this year. A good leader knows how to lead. A great leader knows how to lead and follow. Charmin is a great leader.

It’s been a year…

THE SCENE: Cold and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Al Gore for the Disclaimer
  • Tempo Merkins
  • Windmills
  • SSH
  • Walking Knee-to-chest
  • Short mosey and do burpees every other light pole, 1, then 2, then 3 etc…just up to 5 and mosey back to grinder
    THA-THANG:
  • 4 rounds of exercises. Do 3 sets of each round and and suicide before moving on to the next round
    • Round 1
      • 15x Water Pumps each leg
      • 5 per arm, 1 arm-assisted merkins (on back of the bench)
      • 15 Goblet squats (w/ CMU)
      • 15x Curls: 5x ½ High, 5x ½ low, 5 x full
    • Round 2
      • Box Jumps x 15
      • 10 CMU Lawnmower per arm
      • Wall Sit Overhead press x10
      • 1 leg line hops x 15 per leg (2ct)
    • Round 3
      • 10 tuck jumps
      • 15 hand release merkins
      • Calf Raises: 15 each position: Toes forward, Toes out, Toes in
      • Upright Rows x 15
    • Round 4
      • 15 CMU Swings
      • 10 Over block merkins (each merkin =1)
      • 10 Iron Squats (Iron Mike + deep air squat)
      • 10 each side, Elf on the Shelf
    • If finished before time is called, do suicides and 20 merkins/20 Big Boy Sit Ups until the end
  • MARY:
  • Leg circles each way
  • Marching Low Planks
  • Gas Pumps
  • Flutter Kicks
    CIRCLE OF TRUST/BOM:
    As we look back at the year 2020, it seems like it is expected of us to say something negative about this strange year. We need to make sure we look at it with balanced view: rightly mourn our losses (and there have been many of these: loved ones, friends, jobs, celebrations, opportunities for fellowship) but also celebrate the blessings that we have enjoyed (including those unexpected blessings brought about by changes in our circumstances do to the pandemic).  In all these circumstances and as we look ahead to the new year whatever it may bring, let the words of the Doxology remind us what we should do everyday: “Praise God from whom all blessings flow, praise him all creatures here below, praise him above ye heavenly hosts. Praise Father, Son and Holy Ghost. 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.

Birthday Boys Triple Q

THE SCENE:  Frigid and sunny.  Temp about 14 degrees. This was the birthday of Charmin, High-Heels and Lilydipper.  The three of us Q’d together.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Plenty of Side-Straddle Hops while Charmin gave the F3 Welcome and Disclaimer.  7 Cherry Pickers.  20 High Knees.  Squats.
THA-THANG:
We did the workouts below with Charmin starting us off at the Coliseum.  Before we got started with his exercises, good ol Charmin got us to have a snow fight with the last man hit being the first one to get a Hot Toddy after the workout.  The last man standing was Gibbler.  Here are the workouts:

Saturday, December 26, 2020
Lily’s Birthday Boy Triple Q 15 Minute Workout
To be performed at the Caribbean aka Circus Maximus.
We will go counterclockwise around the parking lot five times, using different
methods of movement which will be listed below. At each end of the parking lot
we will be doing reps of exercises which are also listed below. I will have
instructions posted on both ends of the parking lot so that people won’t have to
remember all of this.
West End
1. 20 Squat Jumps. Sprint to East End.
2. 20 Big Boy Sit-ups. High Knees to East End.
3. 15 Shoulder Taps (both shoulders = 1). Skip to East End.
4. 20 Carolina Dry Docks. Karaoke Right to East End.
5. 20 Bicycle Kicks (4 ct). Bernie to East End.
East End
1. 20 Merkins. Bernie to West End.
2. 20 Iron Mikes (both legs = 1). Butt Kick to West End.
3. 20 Hello Dollies (4 ct). Half-speed Sprint to West End.
4. 10 Burpees. Karaoke left to West End.
5. 20 Plank Jacks. Sprint to West End.
I don’t know how long the above will take but it may be more than 15 minutes. If
so, end early and go to next post. If it take less than 15 minutes, have guys rinse
and repeat.

Charmin at the Colosseum
25s x 5 (That’s fifty reps of each exercise cause I’m 50) and 5 rounds of 25s for
each decade of my 50 years. In between each round, we run laps around the
Colosseum, with descending number of laps because each decade seems to go
that much faster.
So, 25s of merkins and big boys, run 4 laps
25s of Smurf jacks and mountain climbers, run 3 laps
25s of American Hammers and plank jacks, run 2 laps
25s of pickle pounders and monkey humpers, run 1 lap
25s of Bobby Hurleys and dips. The end. Mosey to the next station.
I haven’t actually run through this yet, so I don’ know if it can be done in 15
minutes or not. If not, I’ll shorten it, but the idea will be the same.

High Heels Kick’n it at the Ball Fields
I plan to do my Ab End / PT End workout.
Ab End
Exercise 1 – LBC – 15 4 count
Exercise 2 – Flutter Kick – 15 4 count
Exercise 3 – Box Cutter – 15
Exercise 4 – Holly Dolly – 15
Exercise 5 – Big Boys Sit ups – 15
PT End
Exercise 1 – SSH – 15 4 count
Exercise 2 – Hand release Merkin – 15
Exercise 3 – The Squat – 30
Exercise 4 – Carolina Dry Docks – 20
Exercise 5 – Burpee – 10
On one side of the parking lot you start the Ab exercise and do the stated reps.
After completing the reps you run to far side of parking lot and do the same Ab
exercise just completed until the six arrives. Once the six is in then you start the
next exercise from PT side and do the stated reps. Then run to other side of
parking lot and do the same PT exercise until six arrives. Do all five exercises.

MARY:
Some 25s at the Pavilion with Picnic Table Pull-ups and Bench Dips.
COUNT-OFF & NAME-O-RAMA
17 men, no FNGs
CIRCLE OF TRUST/BOM:
Charmin, High-Heels and I now equal up to 169 years of living and I, Lilydipper, am the oldest of the “Respect”able crew.  It is nice to know that, no matter how old we get, we still have room for growth.  At 64 I hope to continue working out with F3 for quite some time to come.  And, no matter who leads the F3 workouts and no matter what their age, I feel I grow with each message I hear.  Yet, even when I can no longer run about, perhaps even walk about, there will be room for me to grow as an individual.  God wants us keep growing in Him throughout our lives.  Isn’t it nice to know that we always have more to learn?  I was listening to a radio station about a man who had injured his back and for quite some time was in pain, unable to walk about.  He decided to get on the internet and learn as much as he could about different subjects.  For example, he found spiders to be fascinating and found he could spend day after day learning more and more about them.  One subject, tons to learn.

Much of what we learn we must learn more than once.  Growth comes through hearing the same thing again and again until it finally plants itself within us.  Also, we must live with what we learned and apply it again and again.  I have found sermon lessons at church to be that way.  I will hear a sermon and think, “Wow, I need to hang on to this, use it in my life.”  Yet, I some how lose it, it drifts away.  Then, another sermon comes along with a similar message.  Some of it sticks with me.  After 10 to 15 similar sermons, maybe I finally get it.  Maybe by then I start applying it.  I grow for goodness sake!  That is how growth occurs.  What we learn comes through inculcation, a repeating of the lesson, until we get it through our thick skulls.

Lord, help me to keep growing no longer how old I get!!!
MOLESKIN:
Prayers for those impacting by Covid and for this pandemic to end; for an end to racism; for Ribbed and his wife, Sarah, who is recovering from the removal of a tumor near her spine; and, for all those who have family or friends who are suffering.
ANNOUNCEMENTS:
Hot Toddys and sausage biscuits immediately after the workout; CSAUP the last Saturday in January at the Asylum.

Festivus

THE SCENE: 32 degrees clear skies cool and miraculous
F3 WELCOME & DISCLAIMER
WARM-O-Rama

arm circles 10x

reverse arm circles 10x

Cherry pickers 10x

Tempo squats 10x

Tempo Merkins 10x

imperial walkers 10x

side straddle hops 10x

high knees 1/2 cross lot butt kicks other half and jog back

THA-THANG:

Feats of Strength:

6 per side mountain climbers

Bear crawl to festivus pole

6 merkins

Crab walk to other side

6 lunges (6 per side)

Crab walk back to pole

6 dry docks

Bear crawl to curb

6 Big Boys

Bear crawl to pole

6 LBCs

Crab walk to curb

6 squats

Crab walk back to pole

6 shoulder taps (6 per side)

Bear crawl to curb

6 hello dolly

Bear crawl to pole

6 burpees

Crab walk to curb

6 overhead claps

Crab walk to pole

6 star jacks

Bear crawl to curb

Plank until everyone is done

Grab a CMU

1 min plank hold on CMU->1 min squat holding CMU->1 min overhead hold

Airing of grievances

1 man carries Santa’s bag up mini cardiac

PAX choice of exercise until man comes back

Next man up Rinse and repeat

COUNT-OFF & NAME-O-RAMA
15 pax including 1 from Chattanooga see tags below
CIRCLE OF TRUST/BOM:
Festivus was created to battle the over-commercialization of Christmas. We are asked to remember the only gift worth celebrating and that’s the gift of our Lord and Savior Jesus Christ!

The Dark Night Rises

THE SCENE: Blustery, 40s and dark as a closet. Perfect night for a beatdown.
F3 WELCOME & DISCLAIMER:

I informed the PAX that we would be having fun tonight, completing the five F’s (Fitness, Faith, Fellowship, Free-99, and Fun). Disclaimer, no lawsuit required from the mothership for branding infringements.

WARM-O-RAMA:

  • SSHs x 25 (4-count)
  • Imperial Walkers x 10 (4-count)
  • Tempo Squats
  • Tempo Merkins x 10

THA-THANG:

Pickett’s Charge

  • Run to the Asylum, touch the building and back to the Coliseum for box cutters.
  • Mosey down to the stop sign for Tempo Squats and Air Squats x 10.

Everest / Space Station in The Pitch Dark

  • 2 Trips down Everest: Merkins x 20, LBCs x 20, and Jump Squats x 20 during each trip to the bottom. First trip to the top of the Space Station and the second rendezvous at the top of Everest for Transition box cutters/star gazers.

Stop Sign Non-sense 

  • If my memory serves me correctly, we focused on form and did additional merkins and LBCs.

Parking Lot Suicides

  • Self-explanatory, but at the end we sprinted up Baby Everest.

MARY:
Hello Dollies x 100. Kudos to Brick who never slowed up for a second.
COUNT-OFF & NAME-O-RAMA
Yeah, so…
CIRCLE OF TRUST/BOM:
That was four days ago, but I bet it was compelling.
MOLESKIN:
Head lamp was helpful for the hills in the dark. I should have posted earlier in the day for other people to bring a few.
ANNOUNCEMENTS: