F3 Knoxville

Category: Asylum AM

Founding AO

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Insert information about the workout.

  • Sometimes
  • bulleted
  • lists
  • are
  • handy.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

When Dan Met Amy: The Reunion

THE SCENE: It was almost not unbearably humid.  Almost.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, 4ct, IC; Imperial Squat Walkers x15, 4ct, IC; Tie Fighters, forward and back; 4ct, IC x 10 each; CP x 5, IC; Run two laps around the AO parking lot
THA-THANG:
Burpee Dan

  • Lunge 4 times then 4 burpees, then lunge, burpees, etc. across the parking lot, run back;
  • Repeat with 4 lunges, 3 burpees across; run back
  • 4 lunges, 2 burpees across
  • Finally, 4 lunges, 1 burpee across.
  • Mosey to bottom of Baby Everest

Fat Amy:  4 rounds, each ending with a run or Bernie up Baby Everest and back down.

  • Round 1; 10 burpees; 50 squats; 40 BBS; 10 burpees; run up Baby Everest;
  • Round 2:  10 burpees; 20 star jacks; 10 burpees; Bernie up BE;
  • Round 3: 10 burpees; 20 star jacks; 10 burpees; run up BE;
  • Round 4: 10 burpees; 50 squats; 40 BBS; 10 burpees; Bernie up BE
    Early finishers mosey to the Cloud for 11s (Derkins and Bulgarian Squats)
  • MARY:
    Hands of Time; Hello Dollies and ATMs.
    COUNT-OFF & NAME-O-RAMACIRCLE OF TRUST/BOM:
    The Lord tells us “a friend loves at all times, and a brother is born for adversity.” – Proverbs 17:17.  Are there times in your life that God maybe puts someone in our path that needs encouragement, a brother born for adversity and you’ve side stepped it?  I know I have.  My prayer is that I can find the strength to accept the challenge of stepping into the breach with my brother who is going through a rough time and help them through it, even if it is simply a word of encouragement.
    MOLESKIN:
    A couple of notes:  I stole this Q from one that Proton did a few years ago.  We miss Proton.  Also, Veggie and Jumbo posted as well, but don’t appear to have tags.
    ANNOUNCEMENTS:
    Swanson is heading up a work day at Moreland Heights Elementary School on Aug. 8.

Wanna Bet?

THE SCENE:

The epitome of fake gloom muggy, humid nastiness.

F3 WELCOME & DISCLAIMER

Welcome to F3. Fitness, Fellowship, and Faith. I am CRISPR, your Q for today. This is a free workout and you’re here on your own volition. I am NOT a professional. I do not know your injuries or capabilities, so feel free to modify as necessary. Safety is the #1 priority. Remember we are under social distancing rules, so keep your distance from others.

WARM-O-RAMA:

15x Side Straddle Hops, 10x Windmills, 10x Imperial Walkers, 7x Cherry Pickers, A little bit of this, little bit of that, 10x Rockettes

THA-THANG:

Mosey to The Bowl. Black Jack (Round 1):  Do 1 Hill Run, then 20 Gas Pumps, then 2 Hill Runs, then 19 Gas Pumps, and so on.

Mosey to steps of Admin Building. Deck of Death (4x):  When a “Flipper” gets to a station, they flip to the next card, and do the exercise (2-Ace, where J=11, Q=12, K=13, A=14).  If you’re not a “Flipper”, just do the card facing up when you arrive. If a deck has been finished, keep going until all are finished.

Mosey to field by AO. Black Jack (Round 2):  Alternate between Jump Squats and Plank Jacks.  Do 1 Squat, then 20 Plank Jacks, then 2 Squats, then 19 Plank Jacks, and so on.

Black Jack (Round 3):  Alternate between American Hammers and LBCs.  Do 1 American Hammer, then 20 LBCs, then 2 American Hammers, then LBCs, and so on.

Finish up with some Catalina Wine Mixers and a Wave of Merkins.  Do an “Obama” (4 count bear crawl with 4 merkins) back to the AO.

COUNT-OFF & NAME-O-RAMA

25 HIMs including one FNG – Furby

CIRCLE OF TRUST/BOM:

Something that’s been on my heart lately Is whether or not to keep my kids home this fall or to send them back to school. I know this has been on a lot of people’s mind and we’re all wondering if we’re making the “right” decision.  As I’ve been wrestling with this decision I’m trying really hard to remember the lesson I learned from a book called “Thinking in Bets” by former World Series of Poker Champion Annie Dukes.

Essentially, we all confuse DECISIONS with OUTCOMES. For example, many of us know a guy who always buys his wife flowers remembers every birthday and anniversary shows up for all their kids’ events and provides financially and emotionally for his family, but ultimately winds up in a divorce.  Does the outcome of a divorce mean that his behaviors bad decisions just because they resulted in a bad outcome?

In her book, Annie Dukes describes the difference between, decisions and outcomes in a poker example. Imagine going all in because you’re holding 4 Kings, but then on the River card the guy across from you backs his way into a Straight Flush and wins the pot.  Was going all in with 4 Kings a bad decision just because it ended with a bad outcome?

I’ve used the phrase “make good decisions”, but how do you do that? Annie Dukes suggests one way to make better decisions is simply to ask, “Wanna bet?”

Consider this…  Every F3 workout ends in a “Name-o-Rama” where we give our birth name, age, and F3 name. At the end of every workout I say my birth name is “David”. But, if I said, right now, “Wanna bet $100 my birth name is David?”  How does that change what you previously knew to be absolutely true?  I guarantee you’ve already started questioning yourself. Maybe my name is Andrew David Smelser, III and I just go by David as not to be confused with other family members?

By just asking that simple question “Wanna bet?”  You’ve gone from knowing something with 100% certainty to something less than 100%. And, now that you’re less than 100% certain your brain can accept new information, options, and possibilities to come in which allows you to make better decisions.

I encourage us all to ask ourselves, “Wanna bet?” and to know things with less than 100% certainty so we can make better decisions for ourselves and for those around us.

Do you remember that time we did Picketts and Everest the same day?

THE SCENE: Perfect July Morning ! Temp was about 74. Had rain over the weekend. Dew on the grass, did not see or smell any skunks.
F3 WELCOME & DISCLAIMER

Reminded everyone that I was worse than any professional. Monitor and modify..etc. Covid disclaimer – do not spit on each other!

WARM-O-RAMA:
SSH, Cherry Picker, Butter Fly ( Included Coach Dunn’s advice) , Shoulder Stretch, Arm Circles, 50 % pace lap around parking lot.
THA-THANG:
Mosey down to playground

  • set of 11s – Box Jams and Decline Merkins

Mosey to Picketts Hill

  • Set of 7s – Run 1/2 way up Picketts and do Burpee with Carolina Dry Dock on bottom.
  • 10 Count Recovery after 7 set complete.
  • Run up Picketts Hill

On Top of Picketts Hill – 10 count set of Squats followed by Mosey to bottom of Everest.

At Bottom of Everest

  • 10 Merkins, 10 4 Count Flutter Kicks, then run to stump that is approximately 1/3 up Everest. Repeat this 3 exercise set 5 times.
  • Run to top of Everest and then 10 count recovery. Followed by mosey to AO.

At AO

5 minutes game of Duck Duck Goose with Pax doing core exercises while the “Ducker” goes around the circle to finish.

COUNT-OFF & NAME-O-RAMA
16 Pax got better today.

 

CIRCLE OF TRUST/BOM:

Shared today the contrast of the story of  Job vs the book of Proverbs. Proverbs gives us practical wisdom and advice for living our life. The story of Job is a story of a good life gone bad as God gives Job the many challenges he has to face. You could argue that these two parts of the Bible are so different that you would wonder if they are in the same book! So much of our lives we have been fortunate to have lived in a Proverbs world. However all of us will from time to time find ourselves in a Job world through challenges in our personal, professional, spiritual or physical ( health ) life. In the current world – pandemic, economic, political , racism etc.. it seems like we ( our country/ community, world) have all been going through a Job phase. As leaders we need to keep that focus like Job. There is another side and it is up to HIMS like us to help and be strong for our community and Pax.

After the Proverbs / Job word I shared that I had found an old book about change that I had lost. The book “Who moved my cheese” was a successful book 20 years ago about change in the workplace and how to adapt. The book is a 10 minute read and I recommend it in our quickly changing world – here is a summary I found online:

Who Moved My Cheese Summary

Have a great week everyone

ANNOUNCEMENTS:
Code Brown reminded that there were still a couple of Qs left for the week.

Everything You Need To Know You Learned in Sunday School and Kindergarten

THE SCENE: Sunny, around 70, and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 42 (21 on a 4 ct)

Arm circles forward x 21 (4 ct)

Arm circles backward x 21 (4 ct)

Overhead clap x 43 (single ct)

Little of this and that and that and this

Some standing Michael Phelps

THA-THANG:
Mosey to Rocky Mtn High (every light do a burpee) – 7s – incline merkins with a clap at the top, imperial walkers (4 ct) at the bottom

Mosey to Everest (every light do a burpee) – Do 42 merkins at the bottom, run to the top where the rock pile used to be and do 43 merkins

Mosey to Grinch Hill – 7s – squats at the bottom, captain thors at the top

Mosey to Tree of Life – Hokey Pokeys – 21 each leg, Rowkins (or merkin rows) – 43

Mosey to Small Pavilon (Crawdad dubbed it the Stirrups since Hands was the one who introduced the location to F3) – 7s – pull-ups and merkins

Mosey to Pavilon – 7s – pull-me-ups on the picnic tables and box jumps

Mosey back to the AO via Baby Everest

MARY:

Not much time left for Mary, but we did 43 LBCs and then merkins until the last 30 seconds or so ran out

COUNT-OFF & NAME-O-RAMA
19 total, including Veggie and Jumbo but their tags don’t show up
CIRCLE OF TRUST/BOM:
Talked about the divisiveness that is prevalent in the world today.  We need to be part of the solution, not the problem.  Some things to consider:

“You should always go through life working on the assumption that the other guy might be right.”  Senator Howard Baker, Jr.

“I appeal to you, brothers, to watch out for those who cause divisions and create obstacles contrary to the doctrine that you have been taught; avoid them.  For such persons do not serve our Lord Christ, but their own appetites, and by smooth talk and flattery they deceive the hearts of the naive.”  Romans 16:17-18.

Read the Sneetches by Dr. Suess and pay close attention to Sylvester McMonkey McBean.

Don’t be McBean.  Be the person who helps find equality and common ground, not the person who takes advantage of situations and profits off of others.

Remember what you learned in Sunday School and Kindergarten and the world will be a better place.

MOLESKIN:
Prayers for Title IX, Mrs. Lillydipper, Lulu’s mom/Veggie‘s grandmother, and Mrs. Choir Boy.

ANNOUNCEMENTS: