F3 Knoxville

Category: Asylum AM

Founding AO

Nancy Kerigans, Candy Corns and Round the Clock

THE SCENE: 80’s and Sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

ssh – 20 IC
windmils – 20 IC
ARM Circles – forward
ARM Circles- Back
Left Foot Nancy Kerrigans-
Right Foot Nancy Kerrigans-
Candy Corn – 30
Imperial Walkers – 15 IC

THA-THANG:

Mosey to Bottom Hill
Rock Around Clock – Aligator Style
Partner up
6-12  – 20 merkins IC
in plank position, rotate to 3-9 position
3-9 25  BBS IC
in plank position, rotate to 12- 6 position
12-6 15 diamond merkins
in plank position, rotate to 9 – 3 position
20 Hello Dollys(4 ct)
in plank position, rotate to6- 12 position

Mosey to top of hill by benches

25 dips

Mosey to bottom of hill

11’s Squats

MOsey to Pavillion

11’s Bench pull ups – Bench Step ups

Dips and Merkins

Mosey to Statue

30 second plank

Mosey to AO

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The body is only a garment.

How many times you have changed your clothing in this life,

yet because of this you would not say that you have changed.

Similarly, when you give up this bodily dress at death you do not change.

You are just the same, an immortal soul, a child of God.

~ Paramahansa Yogananda

 

What we have once enjoyed we can never lose; all that we deeply love becomes a part of us. – Helen Keller

 

“It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived.”– George S. Patton Jr.

We need to talk about those significant people in your life because they made us what we are, if they are gone, we need to honor the legacy and pass on how they influenced each of us.  Talk to your families about relatives past. It shows respect and honor
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill

Encouragement

THE SCENE: Beautiful day, temp hovering under 70 degrees, blue sky with a few white clouds
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Pinto Twists, 10 Windmills, 10 Cherry Pickers, 7 Baby Arm Circles Forward and 7 Backward, 5 Wide Arm Circles Forward and 5 Backward.
THA-THANG:
Mosey to stop sign at northeastern corner of Admin Bldg.  We will do Twenty American Hammers.  Then we will do the following cone exercises around the roadway that semi-circles the Admin Bldg.  We will sprint to Cone 1 and follow instructions from there.

  • Cone 1:  Ten Burpees.  Then Bernie Sanders to Cone 2
  • Cone 2:  20 Hello Dollies (four count).  Then Hop to Cone 3.
  • Cone 3:  20 Imperial Walkers (both legs = 1).  Then Bear Crawl to Cone 4.
  • Cone 4:  20 Smurf Jacks.  Then Lunge to Cone 5.
  • Cone 5:  20 Squats.  Then Bernie Sanders to Cone 6.
  • Cone 6:  20 Squat Jumps.  Then Grapevine Right to Cone 7.
  • Cone 7:  20 Carolina Dry Docks.  Then Grapevine Left to Cone 8.
  • Cone 8:  40 Baby Crunches, 20 Merkins, 20 Box Cutters, 20 Diamond Merkins, 10 Shoulder Taps (both shoulders = 1).

Mosey down hill by roadway that heads to main roadway coming from entrance gate at Lyons Bend.  We will do elevens starting with 1 Big Boy Sit Up at bottom of hill and 10 Iron Mikes (each leg = 1) at top of hill.

Mosey to Area 51.  We will do 20 Hands Wide Merkins.  Then we will run up the hill to roadway that semicircles the Admin Bldg.  We will go back to Cone 8 and repeat the exercises there.

Mosey back to AO.

MARY:
20 Flutter Kicks, 20 Bicycle Kicks, 30 Side Heel Touches while on Six, 25 Buzz Saws
COUNT-OFF & NAME-O-RAMA
Seven men, no FNG’s.
CIRCLE OF TRUST/BOM:

1 Thessalonians 5:11 ESV /

Therefore encourage one another and build one another up, just as you are doing.

One thing I appreciate about our F3 brotherhood is how we encourage one another.  I always hear brothers exhorting one another to keep up the good work, to keep pushing.  I never hear brothers criticize other brothers for being too slow, for not keeping up.  We work hard but we do so with a great deal of support.  It works the same way with the time we share from our hearts.  We praise one another when the news is good and are ready to console and wrap our arms around anyone who shares something painful or difficult.  Keep up the good work.  Keep striving to be excellent but keep encouraging one another to reach for excellence.  Men need encouragement and it is the iron sharpening iron aspect of F3 which is one of the truly magical things about our group.  We take that creed seriously and in so doing, we reach out to our fellow man.
MOLESKIN:
Prayers for J-Lo’s recovery from torn meniscus and prayers for co-worker of Sparkler and her husband who was recently diagnosed with colon cancer.
ANNOUNCEMENTS:
Board meeting to prepare for Hardship Hill.  Hardship Hill will be this Saturday.

Snitch Has Gas

THE SCENE: 49 and awesome
F3 WELCOME & DISCLAIMER We’re all adults here
WARM-O-RAMA:
SSH, Windmills, Squats, BACs, OHCs, Thumbs Down, more OHCs, take a lap.
THA-THANG:
Box Baby Docks on the Cloud, on repeat. Table Row/Squat Elevens followed by a short mosey down to Atomic Speedway. Maybe the pay-to-play people stole our CMUs? Maybe they grew legs and were making an escape? Either way, we had to pick them up.

Curls, Hands Shrugs (™), bernie, swings, presses, sprints, the tricep thing, more curls. Q just wants to be shredded like Rainbow. A guy can dream, right?

We followed our hearts, which led us to Cardiac, where we figured it was time for hand-releases, squats, dips, flutters…and a repeat. Q is so afraid of boat/canoe that he would rather repeat cardiac one more time.

MARY:
See above. Q is scared and not ashamed to say it.
COUNT-OFF & NAME-O-RAMA
Rainbow, Hands, Snitch, Finger Paint, and yours truly. Crab Legs is lost in London, so we had the “My Fair Lady” soundtrack on repeat the whole time.
CIRCLE OF TRUST/BOM:
“Is it?…is it?” I whispered to my guide.
“Not at all,” said he. “It’s someone ye’ll never have heard of. Her name on earth was Sarah Smith and she lived at Golders Green.”
“She seems to be…well, a person of particular importance?”
“Aye. She is one of the great ones. Ye have heard that fame in this country and fame on Earth are two quite different things.”
MOLESKIN:
Q is grateful to be up early, running around with these men.
ANNOUNCEMENTS:
Snitch calls a guy about a gas line, guy tells Snitch what happened after he died. Spoiler alert; it’s all true.

Highway 45

THE SCENE: Beautiful weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo Squats
  • Baby Arm Circles (Forward/Reverse)
  • Cherry Pickers
  • Merkins

THA-THANG:
Went down to the oval parking lot – 9 light poles total on the perimeter of the oval. 1 Lap for each of the following exercises, stopping at each light pole and doing 5 reps of the exercise (total of 45 reps each lap):

  1. Burpees
  2. Flutter Kicks (4 ct)
  3. Diamond Merkins
  4. Jump Squats
  5. Mountain Climbers (4 ct)
  6. Star Jacks
  7. Wide Merkins
  8. Hello Dollies (4 ct)
  9. Carolina Dry Docks
  10. Victory lap for the ones who finished

Back up to the AO for bear crawls across the parking lot, stopping at each line to do 1 Merkin. Back across the parking lot with lunges, stopping at each line to do 1 squat. Then, reverse lunges across the parking lot with bear crawls on the way back.

MARY:
Just enough time for one set of American Hammers

COUNT-OFF & NAME-O-RAMA
27 HIMs – no FNGs

CIRCLE OF TRUST/BOM:

Make the most of the day you’re given. It’s easy to look ahead to the next weekend, next vacation, next milestone, etc., but God has given us today. Today is a gift – be intentional with it.

Circuit Work

THE SCENE: No rain but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo Squats
  • Baby Arm Circles (Forward/Reverse)
  • Cherry Pickers
  • Merkins

THA-THANG:
Circuit with 6 stops – 2 exercises at each stop; first lap is 15 reps of each exercise, then decrease by 1 each lap (14, 13, 12…..)

  1. Iron Mikes (4 ct) / Big Boy Sit Ups
  2. Flutter Kicks (4 ct) / Supermans
  3. Merkins / Jump Squats
  4. Derkins / American Hammers (4 ct)
  5. Bench Rows / Tricep Dips
  6. Overhead Press / Bicep Curls (w/ the CMUs)

COUNT-OFF & NAME-O-RAMA
38 HIMs including 1 FNG – Welcome ‘Goober’

CIRCLE OF TRUST/BOM:

Crucifixion Love is the love that Christ showed us. He loved us even though we didn’t deserve it. His Love for us was not predicated on us first loving Him.

Reciprocation Love is loving someone because they’ve first loved us or loving someone with an expectation of something in return. Examples: 1) I’m going to unload the dishwasher so that my wife will notice and that will hopefully lead to sex later on tonight. 2) I’m going to help out with the kids this morning so that my wife will let me go golfing next weekend (and if she says ‘no’, I’ll remind her of how helpful I was with the kids the other day). 3) Or maybe it’s simply that you’re hanging out with someone or being friendly towards them because you’re expecting something in return – you hope to close a business deal, be seen in a certain crowd, you want them to approve of you, etc….

Although we’ll constantly fall short of it in our fleshly bodies, we are called to love others with crucifixion love. Love others even when they don’t deserve it. Love others with no expectation of anything in return.