F3 Knoxville

Category: Asylum AM

Founding AO

Four Corners

THE SCENE: Dry & cool & in the 30s.  Like your Q <cough>.
F3 WELCOME & DISCLAIMER: I’m still not a professional.  You are allowed to kiss Code Brown only, as he has been vaccinated.  But watch out for the beard.
WARM-O-RAMA: 

  • SSH IC x 25
  • Tie Fighters IC – 12 each leg
  • From the Baseline, across the car park:
    • High Knees, mosey back
    • Butt Kickers, mosey back
    • High Skips, mosey back
    • Bear Crawl, mosey back
    • Caraoca, Caraoca back.

THA-THANG:
There were lists of exercises at each of the four corners of the AO car park.  We ran a ladder – 1 side of the lot, then 2 sides, 3 sides, 3, 2, 1 – then did the next exercise on the list at that corner.  As a curveball – when the play list hit the right song we circled up and did said routine:

  • Queen – Bicycle Race – Freddie Mercury’s in time to the music with a Big Boy on every ‘Bicycle’, or ‘Bike’.
  • James Brown – Sex Machine – Start in Al Gore, then up-squat on every Get Up!  We switched up to Plank and Merkin at the Bridge, with added Pickle Pounders on “shake your money maker”.
  • Corner 1
    • Merkin x25
    • Carolina Dry Dock x25
    • Plank Jack (4ct)  x25
    • Jack Webb (1 merkin : 2 air press) up to 6
  • Corner 2
    • Big Boys x25
    • Hello Dolly (4ct)  x25
    • American Hammer (4ct)  x25
    • Flutters (4ct)  x25
  • Corner 3
    • Squat x25
    • Bonnie Blair x12 Each Leg
    • Lunge x12 Each Leg
    • Iron Mike x25
  • Corner 4
    • Rocky Balboas (4ct)  x25
    • Crab Jacks (4ct)  x20
    • SSH (4ct) x25
    • Get Ups x12

MARY:
We did Heels to Heaven, to Flower by Moby.  Heels at 6″- Heels to Heaven on “Green Sally Up”.
COUNT-OFF & NAME-O-RAMA
14 Strong
CIRCLE OF TRUST/BOM:
Goals are easy to set, but hard to achieve.  Instead I’ve been trying to make habits out of the behaviours of the person I want to be – I’m doing what thin people do, rather than set a goal weight.  Give yourself a micro-reward every time you carry out the behvaiour to help make the habit stick.  I’m putting an X on a chart of daily progress to see the days I managed to not eat a donut.
MOLESKIN:
Today’s playlist is here. Including Waffle House’s favourite, Madonna.
ANNOUNCEMENTS:
Bring in Trash Bags, Copy Paper and Napkins for Street Hope TN.

There and Back Again

[ The Scene ]

60s + sunny

[ Welcome/Disclaimer ]

(1) Welcome to F3: Fitness – Fellowship – Faith! My name is Steam and I’ll be your Q tonight.

(2) A few things before we begin:

    • I’m not a professional
    • You’re here on your own volition
    • If you need to modify anything we do this evening feel free to do so, especially when lifting the sandbags. We’ll focus on form tonight with our rucks and gear.

No FNGs

[ Warm o Rama ]

  • Bend and Reach: 10×4 IC
  • Rockette: 10×4 IC
  • Each arm over chest: 15 seconds
  • Each arm over shoulder: 15 seconds
  • Windmill: 10×4 IC
  • SSH: 10×4 IC

[ The Thang ]

Theme: There and Back Again — Mileage based

HQ: Shovel-flag

  • Sandbag PT at HQ: always 5 Xs, always 10 reps, rucks optional (emphasize form)
  • Ruck .25 miles (around the Colesium)
    • 25 merkins
  • Ruck back to HQ: Sandbag PT
    • Deadlifts
    • Rows
    • Curls
    • Squat clings
    • Chin-ups (w/sandbag)
  • Ruck .50 out (down past the Saturday AM lot and up Pickett’s Charge to the Colesium and back to the shovel flag)
    • 25 merkins
    • 25 squats
  • Ruck back to HQ: Sandbag PT
    • Deadlifts
    • Rows
    • Curls
    • Chin-ups (w/sandbag)
    • SUBSTITUTE squat clings for chest presses
  • Ruck .75 out (down to Northshore drive entrance)
    • 25 merkins
    • 25 squats
    • 25 overhead flutter kicks 
  • Ruck back to HQ for Mary

[ Mary ]

Ring of Fire — Sandbag Edition

  • Round 1: PAX hold Al Gore while each person executes 1 Sandy deadlift, 1 burpee, and tosses Sandy to the the next man on the left.
  • Round 2: PAX execute lunges while each person executes 1 Sandy deadlift, 1 Sandy curl, and tosses Sandy to the next man on the left.
  • Round 3: PAX executes SSHs while each person executes 1 Sandy sumo deadlift, 1 squat, and tosses Sandy backwards over shoulder to the next person on the left.

[ COT ]

  • # off — 6
  • Name o Rama
  • FNGs — 0
  • BOM

The 3 Expressions of Courage (From Any Stanley’s “Next Generation Leader”)

(1) The Courage to Say No

    • Opportunity does not equal obligation
    • Saying no can be a form of respect and honor
    • Just as much as we tend to make “to-do” lists, we need to learn how to make “stop-doing lists”

(2) The Courage to Face Current Reality

    • Adopt an “own it” mentality. Own your current reality, even if it’s not the one you want right now.
    • You can face your current reality or run from it.
    • You have two options with every circumstance: an obstacle or opportunity. Most people choose one or the other, not both. Next generation leaders see obstacles as opportunities.

(3) The Courage to Dream

    • Dream no small dreams, for they stir not the hearts of men.

Takeaways

    • What is keeping you on the sidelines of opportunity?
    • Next generation leaders do not let their fear bind them to mediocrity.
    • Next generation leaders ask “What could be?” “What should be” — write it down, and then broadcast it.

 

Through Imperfection

THE SCENE: Clear skies, about 60 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, Plank Stretches, 10 Windmills, 10 Baby Arm Circles Forward and Backwards
THA-THANG:
Mosey to stop sign at southeastern corner of Admin Bldg.  20 American Hammers.

Mosey to shaded area that is on other side of road from Area 51.  There will be four cones set up.  We will go counter-clockwise to each cone.  We will do so four times and do one exercise at each in sequence.  We go to the next cone by the method listed.  Here are the exercises and way to get to the next cone.

  • Cone 1:  1. 20 Star Jumps  2.  10 Burpees  3. 20 Plank Jacks  4. 20 Smurf Jacks  (Sprint to Cone 2)
  • Cone 2:  1. 20 Merkins 2.  15 Hand Release Merkins  3.  20 Dive Bombers  4. 20 Diamond Merkins  (Bear Crawl to Cone 3)
  • Cone 3:  1. 20 Jump Squats  2.  20 Mountain Climbers  (both feet = 1) 3. 20 Iron Mikes (both feet = 1)  4. 20 Side Straddle Hops  (Bernie to Cone 4)
  • Cone 4:  1.  20 Big-Boy Sit-ups  2.  20 Hello Dollies (4 ct)  3.  20 Bicycle Kicks (4 ct)  4. 20 Flutter Kicks (4 ct)  (Lunge to Cone 1)

Mosey to grassy area by Northshore Entrance to Park.  20 Imperial Walkers.

Mosey on perimeter trail south and then east on Perimeter Trail to benches at south end.  Alternate between 20 Bench Dips and 30 Baby Crunches.

Mosey to Soccer Fields and then to grassy area past roadway.  We will then do sevens going from grassy area to tree in a field that is about 40 yards away.  We will start with 1 set of Shoulder Taps at the roadway and 6 Pinto Twists at the tree.

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

Mosey to AO.

MARY:
1 minute run in place and 30 seconds of stretching.
COUNT-OFF & NAME-O-RAMA
18 men, no FNGs.
CIRCLE OF TRUST/BOM:

Imperfect Leaders and Servants

From 2 Corinthians 12:  9-10:

9 But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me. 10 For the sake of Christ, then, I am content with weaknesses, insults, hardships, persecutions, and calamities. For when I am weak, then I am strong.

I consider the brothers of F3, the men I see each week at workouts and through fellowship, and I see so many of you having the true desire to serve others and be leaders among our community.  Yet, we sometimes hesitate for fear of failure.  We fear that we will fall short of our goals, not live up to the people we serve, not speak well enough or act well enough, or just be overwhelmed by the time and nature of the task.  We think we have to be a Captain Crunch, an Abscess or a Judge Judy to lead and serve the way we should.

We need to remember a wonderful truth when our fears and concerns keep us from taking the chance to lead and serve.  God works through our imperfections.  Consider every person besides Christ that is in the Bible.  They were all imperfect but God used them to serve His purpose.  Consider Moses:  a man afraid to speak to others, God used him to lead the Jews out of Egypt and to the promised land.  Consider David:  a man who lusted after Bathsheba and had to be brought to shame to see his sin. God found favor on David and he was a great leader. Consider Peter:  a disciple of Christ who boasted he would never betray Him, yet who betrayed Him three times after Jesus was arrested.  And, Peter became one of the greatest disciples of Christ, spreading the works of Christ after his death.

God will use our imperfections to serve his people.  Why worry then about how imperfect we are.  Like Paul says in Corinthians, for the sake of Christ we can be boast in our weaknesses.  For He will use our weaknesses to make his power perfect.  Go forth, therefore, with confidence.  When you screw up, when you stumble, when you say the idiotic thing, if your intentions are loving, if your intentions are to do good for others, Christ will use you despite your mistakes.  The message:  Get out there and fail because through your failures you will succeed.
MOLESKIN:
Prayers for Speed Flash on his test tomorrow, for Hand’s friend who passed away and the family of that friend, and for Abscess’ friend who has triple-bypass heart surgery upcoming.
ANNOUNCEMENTS:
AO Launch this weekend in Maryville.  Get copy paper, napkins and 55 Gallon Trash Bags in for service project.

Up 2, Back 1

THE SCENE: Mid 30s, nice and moony.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x5 IC
Cobra burpees x5 OYO
Standard burpees x5 OYO
Crabettes x15 IC
TN Rocking Chairs x15 IC
LBAC x15 each way IC
Alternate cherry pickers for a while
Shake it out
“Warmed up yet?” (no answer from the PAX)
10 burpees OYO
Don’t have time for the PAX to get the question wrong again…

THA-THANG:
Mosey to the light pole by the restrooms. There are cards set up along the path with exercises.
Start with the first card, mosey past the next card and do the third.
Then mosey back to the second card, and so on. 2 forward, 1 back.
So here’s what we ended up doing:

15 Embrace the Earth Burpees (Hand release out to the side)
Run a bit
5 hill sprints
Run a bit less
25 CDD
Run a bit
35 Box Jumps
Run a bit less
5 hill sprints
Run a bit
Bear crawl the parking lot, bernie back
Run a bit less
35 Box Jumps
Run a bit
30 BBS
Run a bit less
Bear crawl the parking lot, bernie back
Run a bit
25 Merkins
Time’s up, run back to the AO!
Got in about 2 miles.

MARY:
15x Seated Heel Taps IC
15x Curious Dollys IC

COUNT-OFF & NAME-O-RAMA
15 today. Just the right amount of crowded on the running path.
CIRCLE OF TRUST/BOM:
Psalm 37:23, “The steps of a good man are ordered by the Lord: and he delighteth in his way.”
The way is the thing. Of course, the destination is good, but the way is how we get to know Him. Sometimes it seems the way sucks. Sometimes we won’t get to understand, sometimes we won’t get to see why. Sometimes it seems we’re moving backward. But that’s OK, because the one who is ordering our steps knows best.
MOLESKIN:
I’m not sure which is worse: Hill sprints, or moseying back to the hill knowing you’re going to have to do them again.
ANNOUNCEMENTS:
Arsenal launch! Sandy Springs park in Maryville, this weekend @ 0700!

Happy Birthday Bon Jovi

THE SCENE: Not too bad…about 36 degrees with no precip at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 20 SSH on 4ct, Tie Fighters R and L x10 (in honor of Code Brown’s presence and addition to the lexicon) Tempo Merkins x10, Plank Jacks x10 4ct, Cherry pickers x6, Mosey to CMU pile for 25 curls in cadence.
THA-THANG:
Ditched the CMU’s for CMUesday and headed up to the overlook for a circuit of the following: (While Listening to the Birthday boy Jon Bon Jovi)…

10 Exercises, 25 Reps, 4 Rounds=1,000 reps of

  1. merkins
  2. squats
  3. dips
  4. LBCs
  5. Lunge -Left Leg
  6. Shoulder Taps
  7. Lunge-Right Leg
  8. Freddie Mercury
  9. Mtn. Climbers
  10. Dry Docks

RUN A LAP up to Asylum building and back.

MARY:
Had time for a few Captain Thor’s then recover

CIRCLE OF TRUST/BOM:
Today is Dr. Seuss’s Birthday so I ended with a quote from him:

Life’s too short to wake up in the morning with regrets.  So, love the people who treat you right, forgive the ones that don’t and believe that everything happens for a reason.  If you get a chance, take it.  If it changes your life, let it.  Nobody said it would be easy, they just promised it would be worth it.