F3 Knoxville

Category: Asylum AM

Founding AO

Another Day in Paradise

THE SCENE: Lovely

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Head – Shoulders – Knees – and Toes
THA-THANG:
Ran to area where everyone could do tabata: 20 seconds on/10second rest: pull ups, sit ups, push ups, squats

Ran back to starting point, tabata sets again with burpee variations

MARY:
Core stuff
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:
Is spirituality about getting closer or getting better?
MOLESKIN:

ANNOUNCEMENTS:

Gravity

THE SCENE: 64 degrees, 100% humidity.
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:

SSH x 20 IC

Tempo Squats x 20 IC

Baby Arm Circles x 10 IC
THA-THANG:
1. BLIMPS- Rounds of 20-15-10-5. Each completed with a .33 loop run. Total distance for this= 1.22 Miles

BBSU

Lunges

Imperial Walkers

Merkins

Plank Jacks

Squats

2. Sprints x 4

3. 11’s- Squat Jumps and LBCs from Pier to splash Pad

4. Sprints x2 w/ Merkins

5. Loop Run x2

MARY:
Proton led us in flutter kicks, proton parkers, and burpees. This was a mistake…
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 questions: Who do you gravitate towards? Who gravitates towards you? Think about this.

MOLESKIN:

ANNOUNCEMENTS:

F3 Dads Camp in August!

Escalator loops

THE SCENE: 70Ish and Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20
Imperial squat walkers x10
Cherry Pickers x 6

THA-THANG:

Mosey to Parking lot
Escalator loops
First Lap
Corner 1 – 5 Burpees
Corner 2 – add 10 Hand Release Mericans
Corner 3 – add 15 froggy squats
Corner 4 – add 20 LBC’s (4 count)
Second Lap
Bear crawl, lunge, side shuffle, etc.. on corners
Repeat
If you are fast enought to catch up to the main group run to top of cardiac and back. Congrations Edit.
After 3rd lap mosey to Cardiac. Reverse to first turn, bear crawl to second and sprint to top

​MARY:

Box Cutter X10
Captain Thor ring of fire

​COUNT-OFF & NAME-O-RAMA
25 Pax with 1 FNG
CIRCLE OF TRUST/BOM:

Remember how your words impact others around you. Positive words keep people around you positive, negative words bring you and those around you down.
Ephesians 4:29 NIV
29 Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.
Proverbs 17:27-28 NIV
27 The one who has knowledge uses words with restraint, and whoever has understanding is even-tempered. 28 Even fools are thought wise if they keep silent, and discerning if they hold their tongues.

ANNOUNCEMENTS:
Add you mileage for the distance challenge

Launch Party/Change

THE SCENE: 75 and ready for Launch
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Money to Flag

SSH x 20 IC

Imperial Walkers x 20 IC

Michael Phelps OYO

THA-THANG:
Launch Party included a view of almost all that our new AO “The Equalizer” has to offer:

  • DORAs on Soccer Field- 200 Merkins & 200 Squats
  • Mosey to the Boat Launch/Dock/Pier
  • 7s from Dock to Playground- LBCs & Pull-Ups
  • Mosey to Splashpad- Proton-led Flutter Kicks x 25 IC, Pfeiffer-led Hello Dolly’s x 25 IC, Partner BBSU x 20
  • Mosey to Trail Running path- 11s- incline/decline Merkins (modified for time)
  • Mosey to basketball court- 5-10-15-20 Rounds of Burpees with cross court running between each set.
  • Partner run of loop x 1.5

MARY:
Abs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Great response for the new AO Launch at The Equalizer (formerly known as Carl Cowan Park).

Brief rundown on the history of Carl Cowan and his fight for equality in Knoxville. Change is inevitable, be ready, get ready, be in charge of the change you want in your life. Evolve- do not be the same man you were last year, 5 years ago… be better.

F3 Knoxville experienced change today- new AO & it was a wonderful morning.

MOLESKIN:
S/O to Frosty, Mayberry, Junk, and Abacus for being with us in the SuperOcho/NirvanaNine quest. Awesome work men! We welcomed “Central Park” to the group and he came in with some respect!

We prayed for Landline and his family as they transition to St. Thomas. Yes, the Virgin Islands. Godspeed brother!

We prayed for Sliderule and his family and for Abacus’ Aunt.

ANNOUNCEMENTS:
The Equalizer will meet on Saturdays only for now but vibe was to expand the schedule. More info soon. Coffeteria at Dunkin Donuts was only letdown of the morning. New spot coming next week.

Burpee Box Jumps, really?

THE SCENE: Perfect morning – a little cloudy, a little humid, surrounded by HIM’s
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 20
  • Tempo Squats x 10
  • Cherry Pickers x 10
  • Baby Arm Circles (front & reverse) x 10
  • Step-out Merkins x 10
  • SSH x 10

THA-THANG:
Mosey to the Cloud for 3 sets of Burpee Box Jumps (15, 10, and 5 reps respectively) and 3 sets of Tricep Dips (10 reps on the 4 ct. in between the sets of Burpee Box Jumps). Mosey to the Pavalon and grab a bench for 11’s – Bench Rows and Derkins. Mosey up to the rock pile at the Asylum building with some lunges and flutter kicks along the way. Grab a rock – 3 sets of the following exercises (20 reps on the 1 count):

  • Curls
  • Overhead Press
  • Bent Over Rows

Run and touch the stairs in between sets. Added the following core exercises in between sets as well (with rock): 1st set = Flutter Kicks, 2nd = Hello Dolly, 3rd = American Hammers.

Mosey a little more to the paved hill just below the Asylum building for some 7’s, but first we did some punch out Merkins in cadence. Exercises for the 7’s were Squats and Merkins (Squats at the bottom, run up the hill and do Merkins). Bear crawl up the stairs after completion and mosey back to the AO.

MARY:

45 seconds left for AMRAP LBC’s

COUNT-OFF & NAME-O-RAMA
14 strong this morning – 3 FNG’s. Welcome Boomer, Sooner, and Ronaldo. Also in attendance but not showing as “Tags” were Sharkey and Husker

CIRCLE OF TRUST/BOM:

I was recently at a conference where a guy defined being a professional as doing what needs to be done even when you don’t feel like doing it. I can see where that definition would apply, especially in the workplace. But the more I thought about it, the more I realized it related to my everyday life. There are days that I don’t feel like I have it in me to be the husband, dad, or Christian man that God is calling me to be. There are days when I don’t want to shoulder that responsibility, but my family, friends, and brothers are counting on me to “show up” that day. Those are the days when I need God’s strength the most – because left to my own devices, I won’t show up on those days. I won’t be the man that God calls me to be. But thankfully, God will always show up. He will give us the strength to persevere and show us the way on those difficult days.