F3 Knoxville

Category: Asylum AM

Founding AO

Farewell to Everest

THE SCENE: Getting chilly and dark.  Winter is coming.
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

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

– 10 Imperial Squat Walkers (4-ct, in cadence)

– 10 windmills (4-ct, in cadence)

– 20 Grady Corns (4-ct, in cadence)

THA-THANG:

Mosey to EVEREST.  FAREWELL TO EVEREST!!  We’ll be switching our meeting place to the opposite side of the park for winter, so we might not see Everest again for awhile.  We shall pay our respects before we leave…

EVEREST SUICIDES x5

Up and back to tree stumps/trees. Every time you get to the bottom, do 10 reps of an exercise, which will change for each Suicide.   At end of each suicide, hold a plank until 6 catches up.

Exercises:

  1. Plank Jacks
  2. Monkey Humpers
  3. Squats
  4. Merkins
  5. Stargazers (you’re welcome)

Mosey to flat area at base of the Summit.

Partner UP.  One partner, run to bottom of the Roadshow Run stairs, do 10 SSH, run back.  Other Partner BEAR CRAWL to tree, do 10 Merkins, and Bear Crawl back. Meet back at starting point, do 5 Patty-cake merkins, and switch.  Rinse and repeat

STOMACH BUSTER! 20 Am. Hammers, 20 flutter kicks (both 4-ct IC).

AYG up the summit and to the AO

MARY:
No time for her.

COUNT-OFF & NAME-O-RAMA
9 HIMs

CIRCLE OF TRUST/BOM:

THE LANGUAGE OF GOD PART DEUX: Things that make you go Hmmm…

Continuing on with my Words about The Language of God by Francis Collins, I just wanted to share some of the observations he makes regarding Life, the Universe, and Everything when contemplating his Christian views and how they aren’t incompatible with his rigid and extensive training as a scientist.  [DISCLAIMER ABOUT BELIEFS].  His observations have helped me, as a scientist, understand how the origins of Creation can have a supernatural, Godly origin yet still obey the laws of science.  There are an amazing number of incredible coincidences that have led to where we are today, standing in a park, on a planet we call Earth.  Consider for example…

  • In the early moments of the universe, following the BIG BANG, matter and antimatter were created in almost equivalent amounts.   But there was one part per billion more subatomic matter particles than anti matter.  If there was pure symmetry, or more dark matter, the universe would have devolved into pure radiation.  But that tiny bit of extra matter is what forms all the mass in the universe.
  • The way the universe expanded following the Big Bang depended critically on how much total mass and energy the universe had and the strength of the gravitational constant. If this constant was smaller by even one part in 100 thousand million, million, the universe would have collapsed before it reached its current size.  If it had been GREATER by just 1 part per million, stars and planets could not have formed.
  • And there are at least 15 other physical constants whose values are impossible to predict how they came to be what they are. And yet they are exactly the values they need to be to have a stable universe capable of sustaining complex life forms.  As it happens, the existence of a universe as we know it rests upon a knife edge of improbability.  Is this really an accident?…. Are we just really, really lucky to be here today?  HMMM…

MOLESKIN:

Prayers for Abscess’ MRI, prayers for Jetlag’s return journey
ANNOUNCEMENTS:
Coat Drive still going on for another week; Sign up for Brovember challenge; we’ll move our meeting spot to the parking lot across the street from where AM meets starting next week after the time change.

Farewell Q

THE SCENE: 54F, drizzling
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:

Motivators starting at 5

Box jumps + run around pavillon

High knees

Plank jacks

Mountain climbers


THA-THANG:

Pyramid: 20 reps

  1. Merkins
  2. Merkins – shoulder press
  3. Merkins – shoulder press – curls – table pulls/cmu rows
  4. Merkins – shoulder press – curls – tp – squat jumps
  5. Merkins – shoulder press – curls – tp – squat jumps – step overs
  6. Intermission break: run around pavilion twice or burpees (F3 names, F3 workouts, F3 AOs, F3 Hospital Names)
  7. Shoulder press – curls – TP – squat jumps – step overs
  8. Curls – TP – squat jumps – step overs
  9. TP – squat jumps
  10. Squat Jumps
  11. Burpees

Alleluias


MARY:
5min yoga stretching

COUNT-OFF & NAME-O-RAMA
16 HIMs in attendance.

CIRCLE OF TRUST/BOM:
There will be times in your life that you may question God and His plans for you. These times are usually when you struggle, lose someone, or uncertainties in life. But, I tell you this – God’s plan is perfect. He’s timing is always right. It may not seem like it but have faith that God is working His ways for the better of you.
MOLESKIN:
My brothers, as I host my last Q (at least for this year) I am truly grateful and honored to be part of such an amazing brotherhood that we have here in F3. I was supposed to stay for only 6 weeks here in the US and that 6 weeks turned into a year. And you guys made it truly memorable for me and my family. You have made a huge impact on my life and my family’s. So, from the bottom of my heart, thank you and until next time! I love you, brothers!

ANNOUNCEMENTS:

Coat Drive – Coats donation still on going. You can give out your old coats to Rainbow.

Zealous for good works

THE SCENE: 52 and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Abe vigotas

cherry pickers

Tennessee rocking chairs

seal claps

OH claps

Tie fighters forward and backward

THA-THANG:
Insert information about the workout.

  • Lap around the trail
  • 5 Burpees @ Stonehenge
  • 10 pull-ups @ BathHouse
  • 15 CDD @ dock
  • Run back to Stonehenge
  • Repeat dropping 1 rep each round
  • Fellowship Mosey to AO

MARY:

  • 2 rounds of Ring of Fire

CIRCLE OF TRUST/BOM:
Titus 2:11-14

Remember men, we are to be zealous for good works and be free from all lawlessness!
MOLESKIN:

ANNOUNCEMENTS:
2nd F at the Casual pint today at 3pm.

Confess

WARM-O-RAMA:
20 Side-Straddle Hops, 10 Plank Jacks, 10 Imperial Walkers, 10 Tempo Squats, 10 Windmills, 5 Full Body Twists, Little of This and That

THA-THANG:
Mosey to Stop Sign at Southeastern Corner of Admin Bldg.  Do 20 Hello Dollies, 4 ct.

Mosey to parking lot that has steps leading up to Coliseum.  We will do Doras.  While Partner 1 runs up steps, runs south, then comes back to end of the parking lot, Partner 2 starts exercises.  Then, partners switch.  The exercises that each partnered team performs are:

  • 150 Squat Jumps
  • 150 Bicycle Kicks, 4 ct
  • 150 Iron Mikes, 4 ct
  • 150 Flutter Kicks, 4 ct

Mosey to Parking Lot that semi-circles past the soccer fields.  Men run 10 gate poles, do 2 burpees, then continue 10 more gate poles, do 2 more burpees, and repeat the pattern to the end of the semi-circle.  Those arriving at the end of the semi-circle do Big Boy Sit-ups until all men arrive.

Mosey to what was formerly the southern ball field parking lot.  We will do suicides by starting at southern curb, running to each light pole, run back and then do 10 Little Baby Crunches.  Then go to next light pole, come back and do 10 more LBCs.  Repeat this pattern until the curb at other end of parking lot is reached.

Mosey back to Parking Lot that semi-circles past the soccer fields.  We will run 10 poles, then lunge 5 poles and continue that pattern all the way to the other end of the semi-circle.

Mosey to stop sign at southeastern corner of Admin Bldg.  Do 20 American Hammers.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Ten men, no FNGs.
CIRCLE OF TRUST/BOM:

1 John 1: 8-10

If we claim to be without sin, we deceive ourselves and the truth is not in us. If we confess our sins, God is faithful and just and will forgive us our sins and purify us from all unrighteousness. If we claim we have not sinned, we make him out to be a liar and his word is not in us.

I am a Christian.  Some people think that Christians claim they are not sinners – that because they go to church or read the bible or believe in God that they are somehow better, cleaner, purer than others.  That is just not true.  Christians aren’t those who have no sin.  They are those who confess their sin.

I am a Christian.  I am also a screw up.  I may say I’m going to be nicer the next time, that I am going to stop cussing at other drivers on the road, that I am never going to drink too much alcohol again, that I am going to treat my body better because it is a vessel of Christ, that I am going to stop thinking such vulgar thoughts, that I am going to stop coveting what others have that I don’t.  I may say it, but I find myself screwing up again and again.  As the Apostle Paul said of himself in the Bible:

For the good that I will to do, I do not do; but the evil I will not to do, that I practice (Romans 7:19).

Christians aren’t those who have no sin.  They are those who confess their sin.  I know that I have a God who loves me.  I give myself up to him.  I know he forgives me, even died for me, and that makes all the difference.  I take joy in knowing that the creator of this world is a God of Love and forgives my sin.  Does this mean that I go out and boldly sin, knowing God will forgive me?  No.  It means that because God loves me, I will try to carry that love forward, doing as He would want me to do, living His will.  And so, despite my sinful nature, I will try to do good for others, often failing, but also doing good as I strive to live for God.

MOLESKIN:
Prayers of praise for Cheatsheet getting his stolen truck back, for Drum Major’s daughter being able to start running again after her injury, and for Jet Lag and his family being able to go back to the Philippines. Prayers for Pusher, his wife, and his children who will miss Jet Leg and Jet Lag’s family.  Prayers for us who will also miss Jet Lag!  Prayers of praise for Pusher’s daughter getting her driver’s license and for Pusher and his wife who will naturally worry about her driving. Prayers for The King James during this lonely time but time when he can get closer to God.

Faux Tour De LeConte

THE SCENE: Around 50ish. Not bad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with SSH X20 4CT, Baby Arm Circles F and Back x10, Tempo Merkin x10, Jog up Little Hill, 10 Tempo Squats
THA-THANG:
Headed to Cardiac where there were 4 cones on Cardiac plus the flag at the AO. Goal was 10 merkins at each cone going up Cardiac (40 merkins) and 20 merkins back at AO.  Then hit each cone on the way back down with 10 merkins as well.  Total of 100 merkins.  Did the same with Big Boys.  30 4ct flutters when done.

 

After that, mosey to tail of dragon for Route 66 of Jump Squats, Then quasi Pickett’s Charge to Overlook for 30 4ct Freddie Mercury.  Mosey back to AO for 30 LBC and 20 American Hammers

MARY:.
C
CIRCLE OF TRUST/BOM:
Talked about the life of Tom Morey: inventor of the boogie board.  Who took his love of surfing and being in God’s creation and making it accessable to everyone.  Talked about what a legacy he left and how it mirrors what F3 is all about.