F3 Knoxville

BB – Asylum PM Candy Corns!

THE SCENE:Overcast and a bit Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 25 IC

Arm Circles – thumbs up IC

Arm Circles- thumbs down IC

Cherry Pickers IC

THA-THANG:
Insert information about the workout.

  • Select Partner- Pair up
  • Mosey down the steps by the Bat Cave to HWY 66
  • 10 Merkins OYO
  • Bataan Death March  up RTE 66 – One Pair starts with 3 burpees while rest of group runs, first Pair catches up with group, tags another pair. Complete until all have been tagged 2X.
  • Mosey to large open field below brick bldg.
  • In pairs – Vacuum Cleaners across field (alternate bearcrawls), at end (- 25 yards), 10 Derkins, switch, Vacuum Cleaner back across field or bearcrawl – 10 Derkins (alt Merkins)
  • Imperial Walker Back across, 15 BB slap situps with partner,step lunge across field on return, 15 more BB slap situps
  • Bernie Sanders back across – 25 LBC, return Bernie Sanders, 25 more LBC
  • Lt Dan back across (1 squat,1 Left leg lung, 1 rt leg lunge, add one to each until reach other side) – 10 plank jacks then return with more Lt Dans
  • Rinse and Repeat 1 x
  • Mosey (corrected  to Charge!) up hill to benches
  • 10 Bench drops + 10 Elevated Merkins, rinse/repeat 1 x
  • Mosey to Rock pile, 15 curls with friendly rock
  • Mosey to Bat Cave

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

8 PAX and 1 FNG – FOF (Andy Ferguson)

CIRCLE OF TRUST/BOM:
God provides our community – don’t be afraid to ask for help when you or loved ones face difficult times. Use the community resources God provides. As a F3 leader, step up and provide support when called.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Initiation Not Procrastination

THE SCENE: Feeling a bit fall-ish, temps in the 60’s.  Great morning at the Asylum
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Break the circle and line up on the curb…20 SSH on 4ct then jog down back

Windmills x12 on 4ct jog down and back

Tempo Merkin x10 jog down and back

Tempo Squat x12 jog down and back

THA-THANG:

Mosey to base of little hill…Bear Crawl up to gate.  Perform Flutters on 4ct x20 Back on Mosey

Mosey to Rock Pile at Asylum. Perform 11’s with rock curl at pile and jump squat at stop sign. Recover back at top Perform Tempo Squats x10 and SSH x20 Mosey…

Mosey to Pavilion Perform 20 Table Row/ 20 Dip/ 30 Second wall sits Rinse and Repeat x3

Recover back to A/O

Hello Dolly on 4ct x40 and Finish with American Hammers x15 on 4ct

 

MARY:
I
COUNT-OFF & NAME-O-RAMA
11 HIM’s at Asylum this am counting myself.  Shout out to Snitch, Archie, Full House, Gibbler, Flopper, Assfault, Kentucky, Crab Legs, Waffle House, and QVC
CIRCLE OF TRUST/BOM:
Talking about the “Sin of Passivity” and taking initiative.  Being a leader.  That often times we know how to lead at work or lead a home improvement project, but we don’t take initiative to lead at home.  Initiate in conversations, in our finances, initiate with our children and wives, and most importantly initiate a conversation with our Creator.

Challenge to think of 4 ways to Initiate This week…

 

Cash Songs and Kids’ Games

THE SCENE: High 80s, humid as all get out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

– 20 SSH (IC), 10 Windmills (4 ct, IC) 20 baby to big arm circles, forward and backward (IC), 20 Imperial Squat Walkers (4-ct, IC).  Almost had to repeat this last exercise because the PAX forgot how to count.

THA-THANG:
Moseyed to the new field below the Admin Building where the Ring of Fire was set up.  The 8 stations were as follows:

  • Little Baby Crunches
  • Bobby Hurleys
  • Captain Thors
  • Mountain Climbers
  • Diamond Merkins
  • Iron Mikes
  • E2Ks
  • Hand-release Merkins

Break up into pairs, start at different stations.  60 seconds at each station with 20 second break in between.  The twist was that we also played Duck Duck Goose around the ring.  Each pair, in turns, would run up the hill to a set of trees and return back to the circle, counting off “Duck Duck GOOSE” to designate the next pair to run.  (There was a burpee penalty for not doing this that was poorly enforced.) After all groups ran the hill, brief recovery, then rinse and repeat.  We planned for a third circuit but ran out of time.

MARY:
Moseyed to AO and did the following exercises.

– Homer/Marge, pickle pounders, box cutters, Hello Dollies, Squats

COUNT-OFF & NAME-O-RAMA
9 strong!

CIRCLE OF TRUST/BOM

In a recent Sports Illustrated article, Clayton Kershaw, the best pitcher of the modern era, feels that every time he fails, he views it as a tiny affront to the God who gave him so much talent. He thinks often of his favorite verse, Colossians 3:23: “Whatever you do, work at it with all your heart, as working for the Lord, not for human masters.”  The heaviest load he carries isn’t the weight of fans’ expectations, it’s that he believes he has been given a gift that he doesn’t deserve, and that if he doesn’t succeed he is squandering God’s gift. Some other relevant verses include:

PROVERBS 16:3 : Commit your work to the Lord, and your plans will be established.

EPHESIANS 6:7 Rendering service with a good will as to the Lord and not to man.

I’ve felt this same way to some degree. If I failed, which I did often, I was letting down my team, myself, and God.  Why do we work hard?  Many times it’s to please someone else.  Yes, we all need to make sure our bosses are happy with our performance, our companions (teammates, family members, etc.) are taken care of and satisfied with us… But we shouldn’t forget that there is virtue in doing something to the best of your ability for the Lord. But what happens when we fail? Are we failing God?  There is nothing in those Bible passages above that mentions failing.  To fail is human, and to accept our imperfections and thank the Lord for the opportunity to succeed through hard work is what is important.  F3 is a good example. We are out here working hard, there are no human masters here judging us or forcing us to go through 45 minutes of hell.  We do it for ourselves, and our brothers, and I believe, for our Lord, to celebrate our life and health and to improve the tool that is our body that was given to us by his loving hand.

MOLESKIN:
The Q lost his phone during the workout, and even though they were told to go on home, every single member of the group stayed late to help him find it, even climbing up and down more hills to the Ring of Fire course.  I’m not sure if they were tears of gratitude or rivulets of sweat on my cheeks at this act of brotherhood, but I’ll go with the latter. Yeah. It was SWEAT, dang it!!  Many thanks s to Swimmies for running ahead and finding it at one of the stations.

ANNOUNCEMENTS:
F3 anniversary Olympics coming up!  And Happy Birthday Jinxy!

Wading through the Fog

THE SCENE: Foggy but otherwise pretty pleasant weather at the Asylum this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 mountain climbers, 15 plank jacks, 15 SSH, 15 imperial walker, 10 burpees, 10 count windmill, and 15 Moroccan night club
THA-THANG:

Mosey to Greenway path south of launch

At first light, do 10 squats. Bear crawl to next light and do 10 merkins. Run past one light to the next light, repeat exercises until the path intersection. Turn and repeat with lunge walk and diamond merkins.

Mosey to cardiac hill. 10, 8-count body builders and then a strong effort up to the top.

Mosey to farthest corner of parking lot south of the launch for 2ish rounds. 10 Carolina Dry Docks (demonstration on proper form given) at parking lot, 10 box jumps/step ups at playground, 10 supine pull-ups at benches, and 10 squats at launch.

Recover to launch for a little Mary to finish up.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Be patient and a good example for your kids (and any younger than you for that matter).  I know I struggle on a regular basis with keeping my cool when trying to get the kids to listen and do as they are told.  I wanted to simply remind everyone this morning how much children model our behavior.  They will very likely lash out if that is what we do every time we get a little impatient and frustrated.  Take a step back, breath, and collect your thoughts before you respond.
MOLESKIN:
I really appreciate the opportunity to lead the PAX this morning for my first F3 Knoxville Q.  Thanks for sticking with me through the workout.  I look forward to my next Q.
ANNOUNCEMENTS:
Prayers requested for Dogbite.

45 Minutes by the Rock Pile

THE SCENE: Humid, Gloomy, Dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Nordic Tracks, Side Straddle Hops

THA-THANG:
2 line mosey to the rock pile where we completed a Tabata style work out, 45 seconds of work, 15 seconds of rest. 4 rounds of each exercise

  • Plyo Wide Squats with a Rock
  • Mericans with a Frog
    • 3 rounds of 8 pulse squats, 4 regular squats, 2 jump squats
  • 4 lunges forward with the rock above the head, 4 reverse lunges with an overhead press
  • Plank alternating one leg pull in, crossover, extend out
    • 3 rounds of 8 pulse squats, 4 regular squats, 2 jump squats
  • Burpees
  • Dips
    • 3 rounds of 8 pulse squats, 4 regular squats, 2 jump squats

Indian Run back to the AO

MARY:
No time for mary

CIRCLE OF TRUST/BOM:
Growing in Christ and becoming a Man after God’s on heard begins in everyday small decisions of obedience and discipline.