F3 Knoxville

Category: Asylum AM

Founding AO

Hot evening for Superocho

THE SCENE: Hot and humid, temps close to 90
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 10 Burpees, 10 Bottle openers, 10 Windmills, Little of This, Little of That
THA-THANG:
Mosey to parking lot across the street and a little north of playground.  We will do the following exercises at each corner of the parking lot:

  • Southwest corner:  20 Merkins, then bear crawl to next corner.
  • Southeast corner:  20 Big Boys, then sprint to next corner.
  • Northeast corner:  20 Jump Squats, then bear crawl to next corner.
  • Northwest corner:  20 Squat, then sprint to next corner.

Rinse and repeat above but do Bernie Sanders instead of sprint.

Mosey to playground.  We will do the following exercises and run to the areas where exercises are to be performed:

  • Benches on playground:  20 Bench Jumps
  • Dugouts at ball field:  20 knees to chest while handing from overhead rafter in dugout.
  • Picnic tables in pavilion:  20 Picnic Table Pull-ups
  • Flag just north of pavilion:  20 Carolina Dry Docks

Mosey short distance to pavilion.  We will, with our backs to wall, do one minute squat.

Mosey to serpentine sidewalk that is south of parking lot located south of playground.  We will do “14’s” where we lunge to first light, run past next four lights, lung to next light, run past next four, etc. all the way to the perimeter trail.

Mosey to shaded area on perimeter trail just south of Cardiac Hill.  Do 20 American Hammers.  We will then run up Cardiac Hill, stopping to do the following exercises at the turns in the trail:

  • Turn one:  20 Flutter Kicks (four count)
  • Turn two:  20 Bicycle Kicks (four count)
  • Turn three:  20 Decline Merkins
  • Turn four:  20 Bench Lifts

Mosey to shaded area by stop sign at northeast corner of admin bldg.  20 Hello Dollies.

Mosey to AO.

MARY:
Boat Canoe.
COUNT-OFF & NAME-O-RAMA
14 men.  We picked up a Flying EH who was our FNG.  He is Brian Pitstick whom we named “Sparkler.”
CIRCLE OF TRUST/BOM:
God made us.  We stand naked before God.  He knows every inch of us and knows everything about us.  So, why hide information from God?  When you pray, when you talk to God, reveal it all, everything.  He sees it anyway but wants a relationship with you and wants you to talk to Him about it.  He is there for you.  He understands you.  He loves you.  You need not hide from Him.

Multi-Directional

THA-THANG:
Seabiscuit (Sprint, Lunge, Bearcrawl, Sprint)

  • 15 Hand-release Merkins
  • 15 Jump Squats
  • 15 4-count Flutter Kicks
  • ***When completing lap, only face one direction (forward sprint, side shuffle, backpeddle, side shuffle)***

Wheel Barrow relays

Merkin Ring-of-Fire to 4 reps

 

Bees, tics, snakes and varmints.

THE SCENE: Cloudy, temp in 70’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 10 Burpees, 10 Rockettes, 10 Cherry Pickers, Little of This and Little of That, 10 Michael Phelps
THA-THANG:

Mosey to Trail by Northernmost Parking Lot that leads to road by northern gate.  We will do 14’s to the road where we will bear crawl one light then run four lights all the way to the roadway.

Mosey to bottom of Mt. Everest.  20 Hello Dollies.  20 Carolina Dry Docks.  Next, run up Mt. Everest .  Stop at roadway below Admin Bldg.

Mosey to Boulder Pile.  Pick up appropriate boulder.  We will do the following exercises:

  • 25 Curls
  • 25 Overhead Presses
  • 25 Rows

Next, put down boulders and run to top of space needle and back to boulder pile.  Repeat the exercises with boulders.  Then put boulders back in pile.

Mosey to stop sign at southeast corner of Admin Bldg.  20 American Hammers

Mosey to outdoor pavilion close to outdoor chapel.  We will break into three groups with one group running to island at nearby parking lot, second group doing decline merkins off of chairs or benches and third man doing jump squats at other end of chapel.  Groups then switch exercises so that all three groups will do all three exercises.  Rinse and repeat.

Mosey north on roadway to parking lot west of roadway where new restrooms are located.  Go to southern end of parking lot.  We will do suicides by running to first cone and back, second cone and back, etc until all five cones have been reached.  Each time back do 10 Big Boy Sit-ups and 20 Baby Crunches.  Rinse and repeat.

Mosey to AO.

MARY:
20 Box Cutters.  Planks with lifts of each arm, each leg, and then arm and leg at same time, both sides.  ATM’s.
COUNT-OFF & NAME-O-RAMA
Fifteen men with one FNG, Chris Sisk, whom we named “Robin.”
CIRCLE OF TRUST/BOM:
This world involves suffering and death.  We tend to want to ignore death, keep it at a distance.  Yet, one certainty in life is that we will die.  Another certainty is that we will suffer.  I need to do a better job at looking this suffering and death in the face.  Because when I do so, I go beyond the rigamarole of my daily existence.  It forces me to consider what I am about. . . what this world is about . . what the Creator is about.  It makes me look not just at the finite but the infinite.  And in my smallness, in my short time here in the face of eternity, it leads me to face God.

It is good to know that Jesus suffered to.  He did not run away from suffering or try to gloss over it.  He went to those who were suffering.  He didn’t give them some kind of sugar coated message about how everything was going to be happy and terrific for them.  What he did show them was the means to go beyond our worldly existence – he showed them that life, the truth, the Word as John writes in the bible, is so much more than what we generally think it is.  And, Jesus, God, showed us that he understands suffering.  He understands because he suffered too.  He was poor, shunned, mocked, beaten, torn apart, nailed to a cross.  But he rose again, showing us that we are more than death, we can conquer it, through Him we hold the key to victory.

ANNOUNCEMENTS:
3rd F on Saturday, August 11.

Shoulders That Bear Arms

THA-THANG:
13s at the Ampitheater

  • Shoulder Presses
  • Recline Rows

7s on the field

  • Squats
  • Merkins

Tunnel-o-Love

Overhead Arm Claps and Shoulder Taps

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF: 20

Steambath

THE SCENE: Hot and steamy, temp in mid-nineties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 10 Burpees, 20 Prayer Pulses (four count), 8 Twisties (four count), 10 Windmills
THA-THANG:

Mosey to road in front of Admin Bldg.  There will be cones placed on both sides of the road.  Go to each cone and do the exercises listed.

  • Cone 1:  20 Hello Dollies (four count).  Lunge to Cone 2.
  • Cone 2:  20 Bicycle Kicks (four count).  Run to Cone 3.
  • Cone 3:  Bernie Sanders up right sidewalk to Flag Pole.  Run back on other sidewalk.  Run to Cone 4.
  • Cone 4:  20 Dive Bombers.  Hop to Cone 5 which will be across the street and a number of yards to the north.
  • Cone 5:  40 Baby Crunches.  Run to Cone 6.
  • Cone 6:  Run down stairs and up stairs three times, staying to right side.  Run to Cone 7.
  • Cone 7:  20 American Hammers.  Bear Crawl to Cone 8.
  • Cone 8:  20 Squats.  Rinse and Repeat back at Cone 1

Mosey to Playground.  Elevens with Bench Hops and Decline Merkins.

Mosey to Pavilion.  90 seconds of picnic table pull-ups, as many as can in that amount of time.

Mosey to shade of large evergreen tree by stop sign on northeast corner of admin bldg.  20 Boxcutters

Mosey back to AO

COUNT-OFF & NAME-O-RAMA
13 men.  Two Flying EH’s became our FNG’s.  They are now members:  Joey Miller or “Rebound” and Matthew Harshey or “Duckers”.
CIRCLE OF TRUST/BOM:
One of my favorite spiritual books is a daily bible verse devotion book created by Tim Branch her in Knoxville.  It is simply called “The Blue Book” because it has a blue cover.  There is a topic devoted to each week of the year and a daily reading from the bible for each week.  There are also excerpts from various writers about the topic if the week.  Last week in my reading the topic was “time.”  I was struck by an excerpt from John Ortberg’s book The Life You’ve Always Wanted.  He talked about his own discussion with a mentor at a very busy time in his life when he was a young man.  He asked this mentor what he needed to do to be spiritually healthy.  The mentor, sensing where John Ortberg was spiritually, replied after a long pause:  “You must ruthlessly eliminate hurry from your life.”  Ortberg jotted this down, in a hurry and wanting to cram as many pearls of wisdom into his notebook as he could in his limited amount of time.  He said, “OK, that is good one.  Now what else is there?”  The mentor replied, after a long pause, “There is nothing else.”

I feel that Americans need to hear this today.  We are such a fast paced moving society, rushing off to work each morning, fighting traffic to arrive on time, getting as much as we can done at the office, driving through “rush hour” traffic back home, throwing our dinners in the microwave, getting the kids to bed, finding a quick tv show to look at right before bed . . . we miss something.  I am guilty of this.  Often times, when at a store, if stopped by some old acquaintance to talk, I find myself thinking “Man, I gotta find a way to end this conversation so I can get on home.”

If we are truly to live a spiritual life, we must do battle with hurry.  If we do not, we miss out on so much.  We fail to truly enjoy what God has given us.  We fail to take time to listen to Him and miss out on the most important thing in our lives.  I need to listen to those same words that John Ortberg was given by such a wise sage:  “You must ruthlessly eliminate hurry from your life.”