F3 Knoxville

Category: Asylum AM

Founding AO

Ta-Bear-Ta

THE SCENE: Mid 60s no humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 imperial walkers in cadence

10 cherry pickers in cadence

10 mountain climbers in cadence

10 American hammers in cadence

25 SSH in cadence

THA-THANG:
Mosey up hill by parking lot stopping at each light pole for 5 merkins. Moseying to various parking areas to do some Tabata work :20 work :10 rest 12 rounds

  • Bear crawl
  • Bilateral bear crawls
  • Reverse bear crawls
  • Gorilla hops

MARY:
Mosey back to AO along same path hitting 5 merkins at each light pole
COUNT-OFF & NAME-O-RAMA
13 pax no FNGs
CIRCLE OF TRUST/BOM:

“On a cold January day, a forty-three-year-old man was sworn in as the chief executive of his country. By his side stood his predecessor, a famous general who, fifteen years earlier, had commanded his nation’s armed forces in a war that resulted in the defeat of Germany. The young leader was raised in the Roman Catholic faith. He spent the next five hours watching parades in his honor and stayed up celebrating until three o’clock in the morning”

Excerpt From
Start with Why
Simon Sinek
https://books.apple.com/us/book/start-with-why/id357917413
This material may be protected by copyright

Reading this we might think the situation is referring to JFK, but in actuality it’s referring to Adolf Hitler. I encourage everyone to not make assumptions on what we think we know but make informed decisions with every possible bit of knowledge at our disposal so that we carry out our purpose of serving others and serving God!

Asylum PM

THE SCENE: 84 degrees warm and sunny with cool breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop

Baby arm Circle then reverse

stretching bending forward

Cherry picker

Slow tempo Squat

Merkins

and stretching one leg at a time in squat position with one leg out.

THA-THANG:
Mossy to the North of the Coliseum then Pyramid exercises x 10 reps single count start with following exercises

  • Merkins
  • Dry docks
  • Shoulder Tap
  • Squat
  • Lunge
  • Side straddle hop
  • Then
  • Mossy to the other side of the coliseum down to the steps and field.
    Pick up a rock and perform
  • Biceps Curls, shoulder press, rows and triceps. Every exercise, mossy to the base of the steps and back to do another exercise with the rock until you completed all the exercises.
  • then mossy to the Trees (Tres Amigos) Three Amigos then perform Abs Cocktails
  • 20 count Flutter Kicks, Hello Dolly, Box cutter and Bigboy sit ups.

Mossy again to the stop sign and Bernie sanders with 3 stops with Squats each stop and the last top with Side straddle hop. Mossy to the bat cave and abs exercise, mossy down to the steps and another flutter kicks and run to the steps. And Recover

COUNT-OFF & NAME-O-RAMA

14 HIM came at the Asylum PM

CIRCLE OF TRUST/BOM:
Find Comfort with your life and work hard to achieve your goals
MOLESKIN:
Please say a Prayer to Abacus Mom for full healing and recovery.

CMUesday Gorilla Complex

THE SCENE: Low 70s, almost no humidity.  Really a perfect morning to throw some CMUs around.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSHs (about 20); Baby arm circles both ways (about 10); Imperial Squat Walkers, 10.
THA-THANG:
Gorilla Complex: Curls x 8; Overhead Presses x 8; Triceps Extensions x8; ALPOs x 8; Run across AO parking lot to other side and back.  Rinse and Repeat for a total of 8 times.

Bump and Grind: One group starts running up Baby Everest and then down the Dragon back to the AO, where they bump the group from Station 1 to Station 2, Station 2 bumps to Station 3 and Station 3 does the run and then back to Station 1.  Each station does each exercise in succession – AMRAP – until bumped.  We only got about halfway through.

  • Station 1: Start with Curls, next time around Overhead Presses, then Up and Overs, and finally CMU Rows
  • Station 2: Kettlebell Swings; Goblet Squats; CMU Lunges; CUM Push and Pulls;
  • Station 3: Hernias (CMU V-ups); Sidewinders; Sledge Hammers; Flutters with CMU overhead

MARY:
Circle up for some Waxjob led Side Crunches.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Let each of you look not only to his own interests, but also to the interests of others.” Phil 2:4.  I had an experience the other day where God put somebody in my path and counseled me to be patient and listen to what they wanted to say more than to their words.  I tend to hurry conversations along, pulling only information I think is important for me to do what I think I need to do.  What God wants me to do is listen more so I can spot times when I might be able to help somebody.
MOLESKIN:
Prayers for Rainbow’s friend Paul, who is struggling right now; for Waxjob’s family and mother-in-law Karen, who is close to the end of her earthly journey; and prayers for Snag and his Dad.
ANNOUNCEMENTS:
Wesley House work day on June 26.  Sign up and show up!

Bears and laps

THE SCENE: Super muggy, humid and gloomy
F3 WELCOME & DISCLAIMER  – No FNG’s so it was brief
WARM-O-RAMA:
Split Jacks, high knees, butt kickers, Rockettes, some yoga and stretches.  Bernie up baby Everest.
THA-THANG:

-So, I wanted to do something terrible.  Went to the newest path on the NE part of the park.  First light pole – 5 dive bombers, bear crawl to the next light pole, jog to next light pole and start the cycle again.  We did this until we reached the road.

-Jogged to the Overlook.  Did 25’s with merkins and BBS, did a lap around the oval in front of the admin building between sets.

-Back to the AO.  Bear crawl 360 down the parking lot, then Super Mario back, then Frankenstein back again.

– Finished off with a super terrible Ring of Fire that was Al Gore/Jump Squats.  Kinda like a failure to launch.

 

MARY:
Did 10 O-Rings in each direction in honor of the failure to launch.
COUNT-OFF & NAME-O-RAMA

16 Pax, no FNG’s.

CIRCLE OF TRUST/BOM:
Jesus gave us the parable of the seed and the mustard tree to show us that we are all works in progress with small beginnings and then a final fruitful glorious form.  Realize that growth, difficulties, change is all part of God’s plan for us.  Ignore words of discouragement if your path is currently not what you’d like it to be, listen to the words of encouragement as you move forward.
MOLESKIN:
We prayed for Katie who recently had bypass surgery.
ANNOUNCEMENTS:
Safe Haven still needs donations.  CSAUP coming up at Dog Pound.

Philippine Independence Day

THE SCENE: Gloomy with a temp of high 70s. Anticipating the rain but fortunately did not drop. Instead of the usual meetup place, gents met up in the Lakeshore Shelter which is on top of the south parking lot near the Chapel.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community.  I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!

WARM-O-RAMA:

Warmup: 12reps on a 4ct

  1. Windmill
  2. Side straddle hops
  3. Baby arm circles
  4. Reverse baby arm circles
  5. Plank jacks
  6. Plank front reaches

THA-THANG:
Workout 1: 2 rounds 12s in cadence at the Lakeshore Shelter

  1. 12 pullups
  2. 12 merkins
  3. 12 rows
  4. 12 shoulder press
  5. 12 biceps curls
  6. 12 triceps extensions/dips
  7. 12 step ups

Workout 2: Basic suicides in the parking lot
4 stations: 4 burpees each x 12 squats at the baseline
Finish with 12 burpees at the other end of the parking lot

Workout 3: 4 rounds in cadence at the driveway going out the parking lot

1. Start: merkins 4ct
2. Stop sign: mountain climbers 4ct

Workout 4: Around the Chapel 12s 4ct

  1. 12 Side straddle hops
  2. 12 squat jumps
  3. 12 butt kicks
  4. 12 frog jumps
  5. 12 high knees
  6. 12 lbcs

Workout 5: Back to Lakeshore Shelter

  1. Merkin Jacks 12x
  2. Kick Squat Jumps 12x
  3. Flutter hammer pumps 12x 4ct

MARY:N/A

COUNT-OFF & NAME-O-RAMA
27 HIMs. No FNGs. Mickey not tagged.

CIRCLE OF TRUST/BOM:
Couple of days ago, I stumbled upon a viral video performance of Jane Marczweski, professionally known as “Nightbirde” from America’s Got Talent (video link here: https://youtu.be/bTJ3eeYrHI4). During the audition, however, Nightbirde shared some tough personal news — she had “some cancer” in her lungs, spine and liver. Nightbirde also later revealed that she was given a 2% chance of survival.

While singing her original song, “It’s Okay”, Nightbirde’s authenticity and ethereal vocals took center stage. The song is about getting lost, losing, or being down and it’s okay. Focusing on small wins in our daily lives makes us successful. Things may not turn out the way we want it to be, and it’s probably because God has better plans for us.

She ended her performance with a quote: “you can’t wait until life isn’t hard anymore before you decide to be happy”. So gents, I hope you keep focusing on those small wins in your daily lives, keep your chin up and know that the man above has better plans for us when you’re feeling down and lost sometimes. Waking up and being there in an F3 beatdown,  smashing thru the workout is already a win for each and everyone of us and it means a lot just you being out there for your brothers.

“If you’re lost, we’re all a little lost and it’s alright. It’s okay.” – Nightbirde

MOLESKIN:
Prayers for Jinxy and Lilydipper as they continue to heal. Praise for Dung Beetle who’s leading his first worship next week in their church.

ANNOUNCEMENTS:
Wesley House volunteers needed; CSAUP at Dog Pound end of July.