F3 Knoxville

Category: Asylum AM

Founding AO

HHOCR warm up

THE SCENE: The Asylum, breezy and warm 71degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Took a mosey tour of the course
THA-THANG:
Pair I and do as many laps around course as possible until time is called.O do as many laps as possible in 45 minutes (took off a couple stations above for time)

#1 10 burpees
#2 Sprint up hill
#3 Mosey to the last benches and back
# 4 30 dry docks
#5 10 frog jumps
#6 squat walks (20 yards)
#7 20 shoulder taps merkins
#8 20 Lunges
#9 zig zag cone course
#10 Calf raises x30
#11 balance along curb run
#12 Bear crawl (20 yds)
#13 4 round the clock merkins

#14 5 clapping or hard release burpees

#15 20 box jumps
#16 Climb around rope obstacle
#17 5 inch worms
#18 20 rows on picnic tables
#19 CMU presses
#20 Side shuffle (30yds)

MARY:
Flutters till everyone got back to AO., box cutters x26, planks with leg lifts, LBCs.

COUNT-OFF & NAME-O-RAMA
25 in attendance, rooney and mater there but not tagged in system
CIRCLE OF TRUST/BOM:
We talked about the Hardship Hill race and how it is important for us to serve our veterans and be a part of this great opportunity.

I gave an example of a African minister who was able to grow his church to huge numbers.  When American missionaries came to help they were astonished on how many people were coming to Christ through his church. They asked him how he was able to draw in so many people, he replied by saying that in America people study God‘s word and Bible studies at church and other areas, here they live in God’s word by serving others and people see that and want to be a part of a movement.  Then they study. We have it backwards here. We need to serve others and live for Christ not just study his Word.
MOLESKIN:
This old man was paired up with a 16 yr old cross country athlete (Jenny) . Good motivation for me to keep going. I heard lots of encouragement this morning to others.
ANNOUNCEMENTS:
HHOCR

Captain spectacular visits the Asylum

THE SCENE: 56 and crisp with a shooting star during the workout!
F3 WELCOME & DISCLAIMER

Yep!
WARM-O-RAMA:
SSH x20 ic

squats x 20 ic

merkins x10 ic

peter parkers x10 ic
THA-THANG:

  • 11’s at the end of the parking lot where the hill is that goes down to the ball field. At the bottom, start with 1 monkey humper (4 ct) Bernie up and do 10 big boys. Do this until the script is flipped. Total QUAD smoke fest!
  • Capri lap to loosen the quads up. Circle up, lock shoulder to shoulder in a circle with the pax and perform calf raises, straight, out, and in X 20 on the 4ct for each directions. Good ole calve smoke fest and with the pax resting on each other, it provides more resistance.
  • Capri lap again to loosen calves
  • Circle up with your CMU for CAPTAIN SPECTACULAR! 1:4 ratio of one inch worm merkin: 4 cmu goblet squats and 4 CMU overhead presses
  • Do this ratio up to 10 inch worm merkins: 40 cmu goblet squats and 40 cmu over head presses
  • TOTAL reps during captain spectacular is 55 inch worm merkins, 220 goblet squats and 220 over cmu overhead presses. A really good anaerobic workout I might add!

MARY:
Boxcutter x20 ic

LBC x20 ic

not so lazy boys right into James bond poses

Captina thor up to 5 big boys : 20 American hammers
COUNT-OFF & NAME-O-RAMA
20 pax including one FNG , BOILED
CIRCLE OF TRUST/BOM:
You haven’t tested your limits until you try something you can’t do! The best day is today because yesterday is gone and tomorrow is not guaranteed.
MOLESKIN:
I know…..simple BOM but it says so much in so little words! keep on keeping on and make every good day and great day!! AYE
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

One Shining Moment

THE SCENE: Beautiful, mid 70s, sunny… almost a tad HOT!
F3 WELCOME & DISCLAIMER

Check

WARM-O-RAMA:
SSH x 20 (IC), Cherry pickers x 10, Steve Earles x 20 (IC), Baby Arm Circles forward (x10) and backward (x10), little of this and that, Vertical leaps x 10 w/ increasing intensity.

THA-THANG:
Moseyed to little-used field over by Area 51.  16 cones set up for March Madness.

Sweet 16 Suicides: run to each cone and back, 8 on each side.  Remove the “losing teams” from field.

Elite 8’s: Do four sets of 8’s (same as Sevens but with one added rep, so 1/7, 2/6, etc.) between the cones, which represent the teams in the Elite 8 of the NCAA basketball tournament, as follows:

  • DUKE Blue Devil Bobby Hurleys (of course…!) / MICHIGAN STATE Mountain Climbers (4-Ct). Sometimes you have to crawl before you walk… BEAR CRAWL between cones
  • GONZAGA BULLDOG Burpees / TEXAS TECH Tempo Squats.  Sometimes you have to backpedal to get back on defense! Bernie Sanders between cones!
  • VIRGINIA CAVALIER Carolina Dry Docks / PURDUE Plank Jacks Two of the best defenses in the tournament… Defensive position and shuffle between cones!
  • KENTUCKY WILDCAT Werkins / AUBURN American Hammers (4-ct). Sometimes you have to just run normally.

Continue on to the ROAD TO THE FINAL FOUR!

Things get harder in the Final Four…  Run up and down the hill to the road, doing the following exercises:

  1. MICHIGAN STATE Mountain Climbers at base (x10, 4-Ct), TEXAS TECH Tempo Squats (x10) at Top (because TT came out on top!)
  2. AUBURN American Hammers (x10, 4-ct) at base, VIRGINIA CAVALIER Carolina Dry Docks (x10) at top.  Still need to get to the top of the mountain baby!

Mosey to stop sign at corner of circle drive.

CHAMPIONSHIP: TEXAS TECH Tempo Squats (x10) at sign, then sprint to first No Parking Sign and VIRGINIA CAVALIER Carolina Dry Docks (x10) at for the win, baby!

3 BURPEES to simulate the jumping and excitement of the victory, then…

30-count stargazers to soak it all in.

MARY:

Basketball is all about the… X’s and O’s!! (on 6, X position, 6 inches off ground, then V with arms and legs together in the air.)

COUNT-OFF & NAME-O-RAMA
Six strong. (J-Lo not tagged)

CIRCLE OF TRUST/BOM:
At the end of the NCAA tournament, CBS always shows an awesome montage called One Shining Moment that documents the incredible highs, and the crushing lows of the past few weeks’ action-packed games.  I recently read an article about an athlete who created a shining moment for a special fan.

Alex Bregman, 25-year old infielder for the Houston Astros, has a group of friends that he hangs out and lives with (The Boys) and they do a lot of things on social media, like random acts of kindness, practical jokes, etc. Late last year, a relative of a young fan messaged Bregman on Instagram to say that the fan was dying of Stage 4 brain cancer and that he’d asked to be buried in Bregman’s jersey. “A signed note or jersey would make his entire life”, the relative wrote. Bregman asked for his address. That week-end, Bregman and the Boys, leaving their cameras behind, drove up to the young man’s house and spent an hour at his bedside. Two days later, Bregman received another message from the relative. “He died this morning.  We are so grateful you saw him and made him laugh before he made his way home.”

Bregman took the time to give this young man One Shining Moment. An act of kindness can make the difference in someone’s life.  Reach out to say hello to an old friend.  Be Present (per Crawdad at our last Third F) when someone is going through a tough time.  Do whatever you can to give a fellow human being One Shining Moment in their day, or week, or life.  It will mean all the difference in the world to them.

2 CORINTHIANS 1: 3-4

“Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort, who comforts us in all our troubles that we may be able to comfort others with troubles, with the comfort with which we ourselves are comforted by God.”

Pass it on.  Be someone’s shining light in their times of trouble, just as God is your shining light, your beacon, your hope when you are faced with your personal tribulations.

MOLESKIN:

ANNOUNCEMENTS:
Be aware that some workout groups (not ours… yet) have been approached by city officials and it has been suggested that they should pay for their workout time/space.  Let’s hope this is not a glimpse into the future… Also, be on the lookout for an announcement in May to help our brother Pinto out by doing some yardwork as he continues to recover from his heart attack.

A trip on the Panda Express

THE SCENE: 61 degrees. Cloudy. Very nice burpee weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High Knees – x10 IC 4CT

Cherry Pickers – x10 IC

Tempo Squat – x10 IC

Annie’s – x10 front and back IC

Moroccan Night Clubs – x20 2CT

Little Bit of This… Little Bit of That.

THA-THANG:
Relay run to Gresham Middle stairs for some 11s. Run to the lampost about halfway up the hill. Don’t forget to read the motivational message each time in case you need motivation – Today it is up to me to be the best that I can be! YHC has renamed this the Panda Express routine since we all miss our post-Super Bowl flying headlock con queso.

  • Kraken Burpees at the bottom
  • Merkins at the top

25 BBS OYO after everyone finishes at the top. No time for the Dora I had planned so we moseyed back to the AO for some Mary.

MARY:
Each PAX was asked to lead the group in any exercise with 20 reps.

  • Filter – 25 more BBS OYO
  • Ghost – 20 SSH 4CT IC
  • Clinger – 20 American Hammers 4CT IC
  • Herbie – 20 Flutter Kicks 4CT IC
  • Frasier – 20-second plank

COUNT-OFF & NAME-O-RAMA
5 PAX present! – Frasier, Ghost, Clinger, Herbie, Filter
CIRCLE OF TRUST/BOM:
Isaiah 40:31 -But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

YHC discussed running the Knoxville Half Marathon and how there’s so much support along the way in addition to the various marathon-related Bible verses that people display on the route. Sometimes the “run and not grow weary” bit can seem cheesy, but it was very applicable and motivating – even if YHC didn’t feel like it at the time.

More importantly though, we should focus on the “those who hope in the Lord will renew their strength” during this Lenten season as we approach Easter and the Cross.

ANNOUNCEMENTS:
May 4 – Powell High School 5K. Get with Herbie for questions.
May 18 – Hardship Hill – there’s still room to sign up!!!

God Has Our Six

THE SCENE: Cloudy with temps in 60’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 15 Squat Jumps, 10 Rockettes, Plank Stretches, 10 Cherry Pickers
THA-THANG:
Mosey northeast to perimeter trail near intersection of primary park roadway and roadway going to admin bldg.  We will be doing nickel, dime, quarters (running one light to stop and do 5 of exercise, running two lights to do 10 of exercise and running five more lights to do 25 of the exercise.  We will initially head west on perimeter trail, following it all the way to southern ball field area.  Here are the exercises we will be doing

  • Big Boy Sit-ups
  • Merkins
  • Star Jumps
  • Hello Dollies
  • Diamond Merkins
  • Smurf Jacks
  • American Hammers
  • Carolina Drydocks
  • Iron Mikes
  • Flutter Kicks (four count)
  • Dive Bombers
  • Plank Jacks

Mosey to Outdoor Chapel.  We will do sevens starting with one Decline Merkin at stage area and six Mountain Climbers at other end of chapel.

Mosey to AO.

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:
One psychological definition of anxiety states that it is 1. the overestimation of threat and 2. the underestimation of competency to handle the threat.  It is not uncommon for us to experience anxiety, particularly when we take on new things.  For example, when taking on a new challenge (such as starting a new job) we tend to worry about the many things that could go wrong – in so doing we exaggerate the likelihood of bad things occurring.  Those of you who have never taken the Q at an F3 workout may worry that the guys would not like what you have put together, that what you planned will not be hard enough or that it would be too hard, that you will plan too much or too little, or that you will screw up when leading the exercises. You may not think about it being common to make mistakes when you do your first Q and that the other guys will understand that and accept you.  When taking on new challenges we also tend to underestimate our competency.  When taking on a new job you may forget that you were hired because of abilities and skills that the employer saw in you and that you can learn and adapt to new situations.  When thinking of leading a Q you may underestimate how much you have learned from being involved in F3 workouts, how even though you have never led a Q your ability to do so will be just as good as other guys who have never led a Q, how you can write out a good outline for a workout, how you can adapt your workout as you move along, how you can be inventive and come up with new ways of doing things, how when delivering the message guys will be interested in your experiences and what you have learned in life.

Take on new challenges.  Remember it is common to feel some anxiety when you do so.  But remember that you are probably overestimating the threats of the new challenge as well as the negative reactions to your making mistakes.  Remember your abilities, your ability to adapt, your ability to get up when you have been knocked down, and that God and friends are there to turn to when mistakes are made because in taking on new challenges you are supposed to make mistakes.

Remembering these words from Christ in Matthew, Chapter 6, may also help:

25 e“Therefore I tell you, fdo not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? 26 gLook at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. hAre you not of more value than they? 27 And which of you by being anxious can add a single hour to his ispan of life?7 28 And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin, 29 yet I tell you, jeven Solomon in all his glory was not arrayed like one of these.