F3 Knoxville

Category: Asylum AM

Founding AO

Soggy Cards

THE SCENE: Cold steady rain, around 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up in the dry of the pavilion

20 SSH on the 4ct, 10 Windmills on 4ct, 10 cherry picker, 10 Freddy Mercury, 10 tempo merkins, and 10 tempo squats
THA-THANG:
14 rep cards various rep numbers and 14 exercise cards with 14 exercises. Flip for rep and exercise.

Exercise cards as follows

  • man makers
  • burpees
  • Big boys
  • Run up baby hill and back x3 cards
  • Hand release merkin
  • dips
  • table rows
  • 1 min wall sit
  • 4ct squat
  • pull ups
  • smurf jacks
  • freddy mercury

MARY:

COUNT-OFF & NAME-O-RAMA
3 HIM’s made it out on a nasty cold rainy tuesday.
CIRCLE OF TRUST/BOM:
Talked about how Christ surrounded himself with brothers during his ministry.  Talked about how important accountability and fellowship is to us as men.  Challenge to pray for each other and reach out to someone you haven’t talked to in a while to be an encouragement to them.
MOLESKIN:

ANNOUNCEMENTS:

A neat workout at Asylum

THE SCENE: Low 40’s at the Asylum and no rain!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 15 mountain climbers, 10 tempo merkins, 10 tempo squats, 10 windmill
THA-THANG:
Mosey to the parking lots south of the where the shovel flag is supposed to be and gather in the southeast corner.  Start with 20 merkins, run to the next corner, 10 burpees, run to the next corner, 20 diamond merkins, run to the next corner, and 10 burpees.  Repeat once.

Mosey on the greenway toward Cardiac hill.  Stop about 5 lights shy of the intersection.  Bear crawl between each light and do 10 leg lifts at each light.  Continue mosey to Cardiac hill.  Run up the hill stopping at the corners for 20 squats and then 20 lunges.  Run to the top and do 20 flutter kicks on a four count.  Repeat once.

Mosey to the playground.  Do 3 rounds of 15 box jumps at the playground and 15 supine pull-ups on the park benches under the pavilion.

MARY:
Apollo Creed style one arm push-ups in a circle.  One arm on your brother’s shoulder and one on the ground.  5 each arm.  After completion, YHC said “that was neat”.  Not sure where that came from, but a good finish to the workout none the less.
COUNT-OFF & NAME-O-RAMA
18 PAX today
CIRCLE OF TRUST/BOM:
Ephesians 6:1. “Children, obey your parents…”.  That one is easy for the parents, but here is the tough one.  Verse 4 “Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.”  YHC constantly struggles with this one.  Sometimes the kiddos don’t think I love them when I discipline them.  Make sure you are not disciplining your children when angry. Cool off for a minute first.
ANNOUNCEMENTS:
Cleveland launch Saturday. Upcoming canned food drive for Second Harvest with FIA.

Standing Tall in the Year of Drought

THE SCENE: Cloudy with temps in low 40s.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 Imperial Walkers, 10 High Kicks, 10 Cherry Pickers, Little of This and Little of That
THA-THANG:
Mosey to stop sign at southeastern corner of admin bldg.  20 American Hammers.

Mosey south to roadway and head towards Lyons Bend Exit.  Stop at perimeter trail just south of exit.

We will be running on perimeter trail, going south and then east, past soccer fields and to southern ball fields.  We will do the following as we go along the trail:

  • Sprint forward four lights, then do exercise.
  • Bernie Sanders for three lights, then exercise.
  • Lunge for two lights, then exercise.
  • Bear crawl for one light, then exercise.  Then do baby crunches until others arrive.
  • Rinse and repeat as we keep moving forward on the perimeter trail but with a new exercise each time.
  • The following will be the exercises for each set of the above: 1:  5 Burpees; 2:  15 Squat Jumps; 3:  15 Merkins;  4:  15 Big Boys.

We will be at the southern ball fields when we finish the above.  Mosey to Outdoor Cathedral.  We will do 20 Bench Dips.

Mosey to roadway and go in the direction that heads south and then west.  Go to the stop sign by the road that heads toward the admin bldg.  Walk north to next stop sign on the southeastern corner of the admin bldg.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The following is from Jeremiah 17:  7-8.

“Blessed is the man who trusts in the Lord,
    whose trust is the Lord.
8 He is like a tree planted by water,
    that sends out its roots by the stream,
and does not fear when heat comes,
    for its leaves remain green,
and is not anxious in the year of drought,
    for it does not cease to bear fruit.”

We sometimes find ourselves anxious when unexpected events occur, when we lose something important to us, when we fail at something we have taken on, when bad times hit, when, as the bible verses above allude to, the “year of drought” is here.  I think of the folks out in California right now who have lost homes and possessions.  I saw one homeowner who was interviewed who said that the only thing in his home that survived the fire was a ceramic pot he made when he was a student in school.

It is at such times that we truly must trust in the Lord.  How do we trust at such times?  We must believe that comfort will come.  We must believe that God has people out there who are willing to provide support.  We must believe that God is with us.  If we can stay strong, not see merely the negative, we have strength to unite with others and rebuild.  It will take community and strength for those in California to survive the fires.  Those that are firmly planted in God will strive on despite the pain, will work through their fear, will not only take the helping hand that Americans will provide but reach out a helping hand to others.  If we can trust in God we can stand tall in such difficult times, rise above the destruction and work toward something greater than the things we have lost.
MOLESKIN:

ANNOUNCEMENTS:
AO Launch in Cleveland, TN this Saturday.  3rd F at 8:30 am at Outlook on Saturday, December 8.

Synergy at Sundown

THE SCENE: Cloudy, 50s, and threatening rain, but threaten is all it did…
F3 WELCOME & DISCLAIMER 

Check

WARM-O-RAMA:
20 SSH (IC), 20 Suzanne Sommers, 10 Cherry Pickers (IC), 5 Prisoner Cell Merkin Burpees (PCMB) OYO

THA-THANG:
Mosey to the new trail at the north end of the park.

  • LIGHT POLE ESCALATORS
    • Start at first light pole. Do exercise then run to second light pole, do exercise, run back, etc.  Go to 8 light poles. Exercises are:
      • Light Pole 1: 5 Prisoner Cell Merkin Burpees (PCMB)
      • Light Pole 2: 10 lunges (5 each leg)
      • Light Pole 3: 15 Carolina Dry Docks
      • Light Pole 4: 20 Suzanne Sommers
      • Light Pole 5: 25 LBCs
      • Light Pole 6: 30 iron mikes (15 each leg)
      • Light Pole 7: 35 Hello dollies (single count)
      • Light Pole 8 : 40 Imperial Walkers (single count).
    • When done, do LBCs until 6 catches up.

Mosey to the center of the circle drive around the Admin building.

  • BUCK 25s!
    • Start at center cone.  Barry Sanders to the left to another cone about 75 years away. Sprint back to center cone, do 10 Pickle Pounders.
      • Barry Sanders to the cone to the right about 75 yards away, sprint back, do 10 more Pickle Pounders.
      • Run down stairs and back up, do 5 more Pickle Pounders.
      • Bernie Sanders to the base of the stairs at the admin building, do 100 SSHs
      • Run back to center cone, and sprint back to the top of stairs of admin building and do one more emphatic Pickle Pounder!
  • 75 calf raises on building steps (25 normal, 25 toes in, 25 toes out)

Mosey back to AO.

MARY:
Captain Thors, Boat/Canoe, Bicycle kicks, Hold plank 1 minute, Star Gazer refractory period.

COUNT-OFF & NAME-O-RAMA
Nine men strong! (Quickrete not tagged)
CIRCLE OF TRUST/BOM:
Many Words recently have focused on surrounding ourselves with positive people.  Why is that?  The reason is because of a concept called SYNERGY, which is based on the Greek word Synergos, which means “working together”.

In my line of work, we look at toxic effects of chemicals.  If there is synergistic toxicity, the sum of the toxicity is something greater than simply adding the two together.  For example, the toxicity of Chemical A (with toxic units =2) + Chemical B (with toxic units =3) = 10, not 5. An example is mercury and lead, both of which are neurotoxins.  A study was done where mice were given a dose of mercury that typically would kill 1% of them, and a dose of lead that would also typically kill 1% of them.  So you would expect 1-2% to die.  But they ALL bit the dust, because of the the combination of lead and mercury, which are synergistic toxins.

So synergy can be a bad thing in toxicology.

But it can be a wonderful thing in other facets of life… like FOOD and DRINK

  • Milk + Chocolate Chip cookies!
  • Pumpkin Pie + coffee!
  • Pizza + Beer!
  • A nice Bordeaux wine + a perfectly cooked filet mignon!!!! (This is where the Q started to get really hungry…)

We all know about the analogy of the fist, too.  Each finger by itself is very weak, but when balled together, WATCH OUT!

It can also be wonderful in relationships.  We are stronger together than the sum of our parts. As Cap’n said at the Olympics, there’s no way in heck we would all get up in the dark and go to a mist-covered field to throw a discuss and do bench presses and flip a 400 pound tire if it weren’t for the presence of others in the group.  Same goes for every F3 workout that we do.  I want to thank the F3 PAX, and especially the Fake Gloomers for adding synergy to my life. I am grateful for each one of you.

Quote:

GENESIS 11:6.  And the Lord said, “Behold, they are one people, and they have all one language, and this is only the beginning of what they will do. And nothing that they propose to do will now be impossible for them.”

MOLESKIN:
Prayers of thanks that Mr. Jinxy’s situation at work has stabilized.

ANNOUNCEMENTS:
Special F3 workout at the Mend House, Monday Nov 12 6-7 pm, 308 Knox Road.  Park at the Fountain City Krogers nearby.  Contact Abscess or Tank for details.

Cleveland, TN F3 launch Saturday, Nov. 17! 7-9 am with caravan leaving earlier.  Contact Abscess for details.

Third F coming up December 8, 8:30 a.m. Stay tuned…

Grinders and Circuits

THE SCENE
51 and clear but wet

 

Welcome & Disclaimer

 

THE THANG
COP
SSH x30 (IC)
Imperial Squat Walkers x15 (IC)
Merkins x15 (IC)
4ct Side Lunges x15(IC)
Dive Bombers x15 (IC)
BAC Fwd x12 (IC)
BAC Bkwd x12 (IC)

Mosey to the curb.

 

Grinders
Partner up with Battle Buddy.  Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battel Buddy 2 is jumping air rope.  Switch.

Each round increase by 2 reps until each man does a total of 8 reps.  Three rounds:

  • Rd 1 = Diamond Merkins
  • Rd 2 = Squat Jumps
  • Rd 3 = Dry Docks

Mosey to pavilion area and circle up around the flag pole.

 

Circuit Corners
Divide up and head to 4 Stations.  Compete AMRAP in 15 min.

  • S1: 15 Burpees / 20 Reverse Pickle Pounders
  • S2: 20 Superman Swims/ 20 4ct Flutter Kicks
  • S3: 10 Chin-ups / 25 Prisoner Squats
  • S4: 25 Derkins / 20 Let Me Ups

Mosey back to SP and circle up

 

MARY
American Hammers  x20 (IC)
Merkins x10 OYO
4ct Box Cutters x20 (IC)
Merkins x10 OYO
Right Side Crunches x15 (IC)
Left Side Crunches x15 (IC)
Merkins x10 OYO

 

COT
Number off and Name-O-Rama – 27 PAX

 

BOM