F3 Knoxville

Category: Asylum AM

Founding AO

Pyramid Laps

THE SCENE: Cloudy and humid, but SOOO thankful for relatively cool temps (80 degrees) and a nice, gentle, whispering breeze…

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 Pele 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:

– Motivators (5-ct, descending)

– 10 Windmills (4-ct), in cadence

– Michael Phelps

– 10 Tempo Seal Claps (4-ct), in Cadence

– 10 Tempo Overhead Claps (4-ct), in Cadence

– OYO leg stretching

THA-THANG:

MOSEY to parking lot below Coliseum.

  • Pyramid laps! Partner up with like speed. Run opposite directions, Every time you meet (half way and back at start), do the following exercises in REPS of 20
    • LAP 1 Merkins
    • LAP 2 Merkins, LBCs
    • LAP 3 Merkins, LBCs, Mtn Climbers (2-ct)
    • LAP 4 Merkins, LBCs, Mtn Climbers (2-ct), Bobby Hurleys
    • LAP 5 LBCs, Mtn Climbers (2-ct), Bobby Hurleys
    • LAP 6 Mtn Climbers (2-ct), Bobby Hurley s
    • LAP 7 Bobby Hurleys

MOSEY to Amphitheater

  • Goal is to do each group of exercises, going up to top of hill after each group is completed, for a total of 5 times up the hill. Can be done in any order.  Exercise groups are:
  1. AB BLASTER:
    • 20x: LBCs, BBSs, American Hammers (4-ct), Bicycle Kicks (4-ct)
  2. ARM BLASTER:
    • 20x: Merkins, Carolina Dry Docks, Bottle Taps (4-ct), Diamond Merkins
  3. LEG BLASTER:
    • 20x: Bobby Hurleys, Iron Mikes (2-ct), Froggie Jumps, Squats.
  4. CARDIO BLASTER:
    • 20x: SSH (2-ct), High Knees (2-ct), Butt Kickers (2-ct), Mountain Climbers (2-ct), Smurf Jacks
  5. STRETCH BLASTER:
    • 10 x: Cherry Pickers (4-ct), Windmills (4-ct), Grady Corns (4-ct)

* we only got about 1/2 way through this before we ran out of time.

AYG Mosey back to AO.

MARY:
LBCs until 6 caught up.

Q called time prematurely, so we did tempo squats (10, 4-ct, IC) and 5 burpees just to make sure those guys keeping REEEAAALLL close track of time got their money’s worth! >:)

COUNT-OFF & NAME-O-RAMA
9 HIMs, no FNGs.  Grid Iron not tagged.

CIRCLE OF TRUST/BOM:

Awhile ago, I heard the story of college basketball player, the starting center, who made a vow when he was young to never play basketball on Sundays.  His team made it to the Final Four, and then the championship game, which, unfortunately, was to be played on Sunday.  He explained his predicament to his coach and teammates, and they tried to convince him that just this one time, couldn’t he break his commitment and play?  Here it was, the biggest game of his life… why couldn’t he just make an exception?

In the end, he sat out the game.  As he explained it later, the nature of the promise wasn’t as important as the keeping of the commitment.  He said in the end it was an easy decision.  It’s much easier to hold on to your convictions 100 percent of the time than it is 98% of the time, because then you have to make decisions constantly instead of simply sticking to your guns.

It comes down to a choice about marginal benefits in measuring the value of your life.  Is it ok to do something wrong or unethical just this ONE TIME, for a benefit? Or is your life filled with greater meaning to forego that temporary benefit so that you can assure yourself you have fulfilled your promise to try not to sin, even though we understand and accept that we are all, in the end, sinners.

MOLESKIN:
Prayers for Biscuit and Wax Job and their families as their loved ones struggle with serious health issues.  Prayers for Jinxy and Lilydipper as they continue to heal.  Praise for Thunderstruck, who is getting married Saturday, and praise that Jinxy has been able to get out and attend workouts, modifying as needed.

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

Soccer Burpees

THE SCENE: Steamy and thick.  Perfect recipe for a sweaty beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on 4ct and baby arm circles forward x10…then mosey to lower parking lot for baby arm circles reverse x10, OH claps x10, Front claps x10, and tempo merkins x10…then mosey to chapel parking lot for windmills and rockettes x10.
THA-THANG:
Mosey to the soccer fields for 11’s.  Burpees and Big Boy’s.  10 Burpees…run from goal to goal then 1 big boy.  So on and so on.  You know what 11’s are.

When 6 was up, mosey back to chapel parking lot for flutters and Lbc’s on 4ct x20

Mosey to lower parking lot, (stopped along the way for crowd pleasing star gazers) then Rocky Balboa’s

Mosey to the cloud for 2 rounds of 10 butt to benches and 10 decline merkins.  Then a Waffle House led Jack Webb appearance.

Mosey to truck for a gatorade surprise and back to AO

 

 

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

CIRCLE OF TRUST/BOM:
The teachers I’ve learned the most from didn’t think they were teaching me, they just thought we were friends.  Bob Goff

Talked about what it looks like to truly share your faith.  We are all messy people.  We aren’t professionals at our faith.  God calls us to be friends and share our own experiences we’ve had with our creator.  In all our mess.  If we’re waiting to share our faith when we feel we’ve got it all together, we never will.
MOLESKIN:

ANNOUNCEMENTS:

Eights

THE SCENE: Mostly cloudy, 73 degrees F., 97% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Baby arm circles, Cherry Pickers
THA-THANG:

Starting in the center of the basketball courts area move out to one of 8 positions on the perimeter (7 are at the benches and one is at the power pole. Do each exercise at the 8 perimeter positions the prescribed number for each round, return to center court, and then run a lap to the pavilion/restroom.  Return to the center before moving back out and perform next number of the 8 exercises.

The exercises are:

Dips, WWII Sit ups, Inclined merkins, Squats, Dry docks, Bulgarian split squats, Declined merkins, and Bench jump ups

The repetitions are:

24, 20, 14, and 10 for a total of 68.

Early finishers are to move around the perimeter and perform 5 of each exercises until Recover is called.

MARY:
Flutter kicks, V ups, box cutters, protractors, LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
8 HIMs and one 2.0 (Webelo)
CIRCLE OF TRUST/BOM:
Just a simple quote from Elisabeth Elliot but great words to ponder.

There is no perfect life, no perfect job, no perfect childhood, no perfect marriage, and no perfect set of people who will always do what we expect them to do.

What we have is a perfect God who is able to lead us through this imperfect life with unfailing strength, incomparable wisdom, and infinite love.

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

Impromptu Q

THE SCENE: A little thick.  Nice and balmy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with SSH’s 20 on 4ct, Baby arm circles back forward and overhead claps all on 4ct x10. Tempo merkins x10, 4ct mountain climbers x10, a little down and back jog with some rocky balboas
THA-THANG:
Mosey from parking lot up little everest to front part of the park.  At every 2nd light pole do 2 burpees all the way to cross walk.  At Crosswalk grab a rock for 20 curls, 20 tricep extensions, 20 gobblet squats all picked out by the pax. Then mosey to bottom of the escalator for 20 merkins and 20 4ct LBC’s then ride the escalator up 40 squats and 20 merkins at top as well.  Rinse and repeat.  When done mosey to overlook for an ab session of 4ct flutters, freddies, box cutters, and LBC’S all at 20 reps.  Working way back to AO we did two squats at every tree on side of overlook and lunged in between trees.

Mosey back to AO but still had time to go grab rocks for one last session of 20 curls, 20 tri’s, and 20 goblet squats. Then 6:15 and time to circle up.

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

CIRCLE OF TRUST/BOM:
Talked about Christ’s charge to us to lead. “As my father has sent me, so I am sending you”.  We can’t wait for things to happen or someone to step up.  We must be men of action.

Big Shoes to Fill

THE SCENE: HOT! 90 degrees, mostly sunny, but a slightly coolish breeze kept it from being unbearable.  Pele is going to melt this summer…!
F3 WELCOME & DISCLAIMER

Check!
WARM-O-RAMA:

– 20 SSH (4ct, IC)

– 20 Moroccan Nightclubs (4 ct, IC)

– 10 Windmills (4 ct, IC)

– Leg/hamstring stretches, left leg over right, then reverse.

– 10 Plank Jacks (4 ct, IC)

THA-THANG:

Warm up Mosey around Admin building.  Picked up Pusher on the way back.

  • EVEREST SUMMIT PYRAMID: Do the exercise, then run up Summit each time. Wait at the top, come down as a group.  Cheer on your fellow PAX!
  • Exercises will be the following (all single count, 15 sec count in between rounds)
    • 20 Iron Mikes
    • 20 Iron Mikes, 20 Jump Squats
    • 20 Iron Mikes, 20 Jump Squats, 20 Merkins
    • 20 Jump Squats, 20 Merkins
    • 20 Merkins
  • MOSEY to grassy area near Roadshow Run. Three cones will be laid out for a BEARMUDA TRIANGLE!
    • Bear crawl to first cone, 1 Burpee, second cone, 2 Burpees, third cone, 3 Burpees.
    • Rinse and repeat x2 (only one Burpee per cone on the second round).
  • MOSEY to Intersection of Trail and Road
    • 20 American Hammers
  • MOSEY to stop sign at northeast corner of Admin building drive.
  • DORAS: Partner 1 Bernie Sanders to end of Guard Rail, then runs to tree, 1 Burpee, then runs back. Partner does the following:
    • 100 Gas Pumps / 100 Pickle Pounders / 100 Froggy Jumps
  • AYG to AO.

MARY:
Random assorted mix of core exercises.

COUNT-OFF & NAME-O-RAMA
10 men, no FNGs. Lilydipper and Jinxy met us for the Board Meeting

CIRCLE OF TRUST/BOM:

As many of you know, Lilydipper stepped down as our AOQ last week.  He’ll be out for a while because of his hip, and there needs to be someone who’s here at the AO on a pretty regular basis, so he and the leadership team asked me if I’d take on the role.  At first, I was reluctant. As I told them, Lilydipper is the one who first introduced me to F3 and the Fake Gloom PAX, and is one of my closest friends and mentors in the world, and I he’s our AOQ, simple as that.  But, as with the Nan’taan position, it’s a good thing to transition in fresh blood on a regular basis and give more people a chance to take on leadership roles. So I accepted.  But the first thing I want to do is for us all to convey our deep appreciation to Lilydipper.  I wouldn’t have come to my first F3 without his introduction to what it was all about, and after that horror show, I damn sure wouldn’t have come to my second one without his encouragement.

So you Fake Gloomers are stuck with me for a bit.  It’s a pretty hands-off position.  I’ll make sure the Q calendar gets filled up, let everyone know about general stuff going on, but I do want to re-emphasize a few things that I would like us to focus on a bit more going forward.

  1. Community Service: We are here not only to work out, but to become better leaders, and to be a leader you first have to be a servant.  I ask each of you to evaluate how you can better serve your community, families, and churches.  Leaders must lead by example, and by actively participating in helping others, you take that first huge step.
  2. Cheerleaders for each other: We need to be cheerleaders for each other, as well. One of our biggest resources and source of strength and encouragement is each other.  Let’s continue to verbally encourage the man to your left and right during workouts. I know if I hear a “Way to go, Pele!”, or a “Finish it off, don’t quit!” from one of you Bozos it really encourages me, gives me a second wind.  Fist bumps and high fives, are back on the menu, too, now that COVID is relaxing its grip.  Help each other get through the workouts, especially now that the summer heat is upon us.  And this goes for stuff going on OUTSIDE the AO, too.  Personal issues, just a simple question about well-being, etc. can go a long way.
  3. Re-commitment to the values of F3. For some of us that have been in this awhile, there’s a tendency to take it for granted.  To just show up, get in a little exercise, maybe have a cold beverage at the Board Meeting.  But I’m going to try to re-commit myself to the basics again, and I hope you join me.
    1. Form. Not cutting corners. Especially when we’re tired.
    2. Positivity. Open to all men, all religions. F3 is apolitical.  We hear enough of that stuff on the news or in other facets of our lives.  Let’s keep that out of our community.
    3. As Crawdad says, show up, but SHOW UP ON TIME! Let’s recommit to being here by 5:45 pm. We often seem to double our numbers from the time the disclaimer begins to when we mosey, with a few stragglers arriving even later. Being on time shows a commitment and respect for the PAX.

In short, I want us to be the leaders in Knoxville in the way we work out, the way we support our communities, and the way we commit to a common cause of self-betterment through service. I’ve been proud as heck of our contributions to service drives, F3 Knoxville events, and our commitment to embracing the Suck.  But we can always be better.  There is more work to be done.  Let’s GO.

MOLESKIN:
Prayers for Lily’s wife, who is undergoing a heart test on Thursday.
ANNOUNCEMENTS:
Big Ball convergence cancelled, sign up for Dog Pound CSAUP ASAP!