F3 Knoxville

Category: Asylum AM

Founding AO

4 The Love of 6!

THE SCENE: It was a dark and stormy night… but actually pretty pleasant! The rain was considerate enough to hold off until the very moment we finished the workout.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4 x 6 = 24, IC), Cherry Pickers (4 + 6 = 10, IC), Tempo Merkins (4 + 6 = 10, IC), Bolt 45s, with a bonus squat to make them Bolt 46s (IC) — YES, there’s a pattern.  One guess as to how old the Q turned today…
THA-THANG:
Mosey to drive/parking area southwest of admin building.

BEARWAY TO HEAVEN: three cones set up at approximately 15 yard intervals. Bear crawl suicides to each cone, doing 4, 6, then (4 + 6 =) 10 merkins at each cone.  Run back to start after last cone.

4/6/(4+6) 10s Part 1: Mosey to parking inlet southwest of admin building.  Battle buddy up.  One person runs the loop up the stairs and around back into the parking area while the other person does Imperial Squats, then the other partner runs the lap.  Half way through the loop, do the following three exercises.  Do three loops doing 4x, 6x, and 10x reps:

  • LBCs
  • BBSs
  • American Hammers

4/6/(4+6) 10s Part Deux: Mosey to rock pile by the AO.  One person grabs a rock, runs to the tree down the driveway, and does the three exercises below, and runs back, switching with partner after each lap.  Everyone does this three times, doing 4x, 6x, and 10x reps on the exercises.  While one partner is running, the other is doing maintenance exercise of merkins (first lap) and running in place (second and third laps).

  • jump squats
  • lunges (doing both legs count as 1)
  • Iron Mikes (4-ct)

Mosey back to AO.

MARY:
Homer/Marge until the grunts were getting a bit embarrassing, modified table saw x20 (4-ct), Tempo Merkins

COUNT-OFF & NAME-O-RAMA
6 men strong!

CIRCLE OF TRUST/BOM:

Don’t Make It About You, Make it About the Team.

The people you have known who are great leaders, that you admired, that you would run through a brick wall for… did they tend to compliment and encourage others, or did they brag about their own accomplishments and take credit for themselves?  Strong leaders are those who have the confidence in themselves to give praise to others, thereby instilling pride in them and encouraging them to continue to put forth their best efforts.  During the retirement ceremony tight end Jason Witten, Coach Jason Garrett of the Dallas Cowboys described one of the things that made the future hall of famer so special, which was his humility and praise for his teammates.  He recalls in the clip below how Witten– when discussing one of the greatest plays of his career– gave praise to everyone else on the team for being an integral part to its success.  Witten wasn’t a rah rah guy, but he was universally respected for not only his talent as a player, but because of his team-first mentality.  We can all take a lesson from this, and take the time to lift someone else up, give them thanks and praise for being a part of your “team”, whether it’s your family, a sports team, your church group, your PAX.

 

ANNOUNCEMENTS:
Final Thursday of the month beer rendezvous at Union Jacks! The birthday boy paid the tab.  In the spirit of the Word above, I wanted to show my appreciation to the team at the Asylum that has meant so much to me.  Cheers, fellas!

Dirty Dozen Dropping Sweat

THE SCENE: Sunny and humid, temps in 70’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Windmills, 5 Burpees, 10 Cherry Pickers, Michael Phelps, Little of This and Little of That
THA-THANG:
Mosey to the driveway that heads to the northern wall of the admin bldg.  There will be bricks by a large tree near he drive way.  We will pair up in teams of two and do Doras.  While one partner works on the following exercises, the other partner will run with a set of bricks to the curb, do ten mini man makers, then run back and exchange the bricks with his partner who will do the same.  Here are the exercises each team will do:

  • 100 Big Boy Sit-ups
  • 100 Merkins
  • 200 Baby Crunches

Mosey to gate at the Lyons Bend entrance.  Take perimeter trail east.  Stop once at first light.  We will do 20 American Hammers in cadence.

Mosey east on perimeter trail to cone that will be located close to a large Mimosa tree.  We will do a Route 66 going eleven lights, stopping at each one.  We will do each of the following exercises starting with the first and doing it once at first light, twice at second, etc. until we do 11 of that exercise at 11th light.  Those who get there first will sweep others back to start and we will begin the next exercise.  Here are the exercises:

  • Squat jumps
  • Dive bombers
  • Imperial Walkers (four count)
  • Shoulder taps (tapping each shoulder counts as one)

Mosey to Playground

We will do bench jumps.  We will do ten, then rest for 20 seconds.  We will do five sets of ten with the 20 second break.

Mosey to Pavilion.  We will do 25 Picnic Table Pull-ups.  We will then do squat by wall for one minute.

Mosey to AO.

MARY:
Plank Stretches.
COUNT-OFF & NAME-O-RAMA
12 men, no FNG’s.
CIRCLE OF TRUST/BOM:

The following message is not fully from me.  Rather, it stems from a conversation with a friend of mine named Tony Kuykendall.  Tony observed that in our age of social media, whether on Facebook, Group Me, Twitter, or whatever, we wonder how many people are following our messages.  We follow other’s messages by giving them the Like signal, coloring in a heart, showing a happy face, a thumbs up, or some other sign saying we listened and took notice.  We may follow peoples’ messages on social media each day.  My friend Tony observed that the Bible is certainly a form of social media.  It has been written and distributed socially so that people may read it and follow God.  Tony wondered how many times we actually follow God’s word each day.  Certainly, God wants us to “follow’ Him.

John 8:12 “Again Jesus spoke to them, saying, ‘I am the light of the world. Whoever follows me will not walk in darkness, but will have the light of life.’”

God wants us to follow Him because he knows that we need Him to live within the light.  When we follow Him, good things happen.  We move along in our lives and often miss out on the light.  We seek the light through our own means and often fail to listen to that higher power calling us.  Where is God calling you to follow?  What path does he want for you?  Where does God want to take you.  We can sense that there is something missing in our lives if we do it alone, something greater we need to fulfill us.  We get glimpses of something greater by showing up in the gloom each day to work out with our brothers in F3.   We didn’t want to listen to our crazy friends that rooked us into coming out here.  Yet, by coming we have found something special, something invigorating, something good for us.  In our busy lives we often don’t want to take the time to listen to God.  But if we do so, we find something special, something invigorating, something good for us.  It is that which we need.  So, listen, take time to focus on Him and what he is calling you to do.  Follow Him.

MOLESKIN:
Hotspur and his family needs a prayer as his mother-in-law died recently.
ANNOUNCEMENTS:
F3 Knoxville Anniversary and Olympics on November 3.  Launching of F3 in Cleveland, TN on November 10.

Later Q

THE SCENE: Steamy 70 degree morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick: Side straddle hops, tempo squats, tempo merkins and  baby arm circles front then back with some overhead claps…to tha thang
THA-THANG:

It was a Hilly Dora Day

  • Everest
    • 150 Rear Lunges
    • 100 Carolina Dry Docks
    • 50 Big Boys
  • Follow the Guard Rail up to Asylum
    • 150 Squats
    • 100 Merkins
    • 50 4 Count Flutters
  • Hill by the AO
    • 150 Lunges–modified to until battle buddy gets down
    • 150 Tri-cep Dips—modified to battle buddy gets down
    • 50 LBC- didnt make it the 6:15 arrived

MARY:
no time to much Thang
COUNT-OFF & NAME-O-RAMA

7 HIMS

CIRCLE OF TRUST/BOM:
We took a moment to check out the stars, BOM was to take a moment to see God’s wonder in your day. There is always something that is amazing. Slow down and appreciate it!

ANNOUNCEMENTS:
Hurricane survivors, Prayers for Lazarus mom’s boyfriend, Archie’s mother in law, fundraising for non profits and safety for our families as we are away!

Our Shield, Our Protector

THE SCENE:  Sunny and warm, mid-eighties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Mountain Mans, Plank Stretches, 10 Cherry Pickers, 20 Quick Wing Claps
THA-THANG:
Mosey to shade of tree by stop sign at Northeast corner of Admin Bldg.  20 Box Cutters.

Mosey to shaded grassy area near driveway that goes to northern side of Admin Bldg.

Go to four cones that form large square in grassy area by long driveway.

  • Corner 1:  20 Big Boy Sit ups.  Then Bernie Sanders to Corner 2.
  • Corner 2:  20 Squat Jumps.  Then Bear Crawl to Corner 3.
  • Corner 3:  20 Dive Bombers.  Then Sprint to Corner 4.
  • Corner 4:  20 Star Jumps.  Then Lunge to Corner 1
  • Rinse and Repeat

Mosey back to the long driveway leading to northern side of Admin Bldg.

We will do suicides.  We will always Bear Crawl to first cone while doing the suicides and sprint to remaining three cones.  Each time we return back to the starting point, we will do 25 Little Baby Crunches.

Rinse and Repeat.

Next, do suicides without bear crawls and baby crunches, sprinting to first cone and back, second cone and back, third cone and back, fourth cone and back then continuing to third cone and back, second cone and back and first cone and back.

Mosey to roadway that is on east side of admin bldg.  Go down steps on east side of roadway opposite the sidewalk that goes to the admin bldg.  

We will do thirties, starting with 5 bench dips at the bottom of the steps.  We will run up the steps and then up the sidewalk to the steps of the admin bldg.  There we will do 25 decline merkins.  We then sprint back to the benches where we did the dips.  We do 10 bench dips, then sprint back to the admin bldg to do 20 decline merkins.  We continue this pattern until we have done 25 bench dips and 5 merkins.

Mosey to grassy area on east side of admin bldg.   Do 20 American Hammers

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Twelve men, no FNG’s.
CIRCLE OF TRUST/BOM:

When you were young, did you have a father that you admired, that protected you, that you knew found favor in you and you knew would be there for you if in stress?  Did you see that father as big, powerful, strong and mighty when you were a little boy?  Did you like those special times when you got to sleep by him in his bed, just because he was awesome and big and you felt safer being close to him?  Some of us had that in our dads.  Some of us are fathers to children who look up to us and trust in us for protection.

As grown adults, we still have that need for the strength of a father who is big and powerful.  I would say we have that childlike need but the need is not childlike as all adults have that need.  We, as strong men, know that we cannot always go it alone.  We need someone more powerful than us, who will “kick ass” to get to us when we are in trouble, defying all odds to do so.  We have that in our God, our creator, our FATHER.  I love the following verses from Psalms 18 (verses 2 – 19) because they portray not only a wonderful image of just how strong our Father is but how strong his passion is for just one of his children.

2 The Lord is my rock and my fortress and my deliverer,
    my God, my rock, in whom I take refuge,
    my shield, and the horn of my salvation, my stronghold.
3 I call upon the Lord, who is worthy to be praised,
    and I am saved from my enemies.

4 The cords of death encompassed me;
    the torrents of destruction assailed me;[a]
5 the cords of Sheol entangled me;
    the snares of death confronted me.

6 In my distress I called upon the Lord;
    to my God I cried for help.
From his temple he heard my voice,
    and my cry to him reached his ears.

7 Then the earth reeled and rocked;
    the foundations also of the mountains trembled
    and quaked, because he was angry.
8 Smoke went up from his nostrils,[b]
    and devouring fire from his mouth;
    glowing coals flamed forth from him.
9 He bowed the heavens and came down;
    thick darkness was under his feet.
10 He rode on a cherub and flew;
    he came swiftly on the wings of the wind.
11 He made darkness his covering, his canopy around him,
    thick clouds dark with water.
12 Out of the brightness before him
    hailstones and coals of fire broke through his clouds.

13 The Lord also thundered in the heavens,
    and the Most High uttered his voice,
    hailstones and coals of fire.
14 And he sent out his arrows and scattered them;
    he flashed forth lightnings and routed them.
15 Then the channels of the sea were seen,
    and the foundations of the world were laid bare
at your rebuke, O Lord,
    at the blast of the breath of your nostrils.

16 He sent from on high, he took me;
    he drew me out of many waters.
17 He rescued me from my strong enemy
    and from those who hated me,
    for they were too mighty for me.
18 They confronted me in the day of my calamity,
    but the Lord was my support.
19 He brought me out into a broad place;
    he rescued me, because he delighted in me.

 

BIZ NAS time

THE SCENE: Asylum, moist and delicious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, cherry Pickersx5, donkey kicks x5

THA-THANG:
Mosey to the paver parking lot.

8 stations, start with reps of 15 each exercise. After each lap remove one rep. Audible: substrat 2 reps. Go till Tank says stop

  • Low Squat Jumps
  • Merkins
  • Lunges
  • Inch worms
  • Rocketttes
  • Shoulder Tap merkins
  • Side lunges with a hop
  • dry docks

mosey to da playground…ya know

box jump burpees for 1min, 10 sec rest, incline merkins 1 min, 10 sec rest, dips 1 min. Repeat

mosey to AO

MARY:
Flutter kicks x25 and slutter kicks x15

COUNT-OFF & NAME-O-RAMA
24 In attendance
CIRCLE OF TRUST/BOM:
White lies, although we think that they are not harmful, they dissolve trust with others including our coworkers, friends and spouses. Challenging the PAX to cut out the white lies and be honest in all that we do.
MOLESKIN:
Apparently I didn’t get the message about it being a casual dress code today. 🙁
ANNOUNCEMENTS:
Prayers for cheatsheet and his daughter, and friends struggling with chemical dependency.