F3 Knoxville

Category: Asylum AM

Founding AO

Getting “Thrashed”

THE SCENE: Cold, wet, and miserable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Conducted the MARSOC Short Card. The HIMs got a chance to play with Little Boy and Big Boy

  • 30 Push-ups
  • 30 Air squats
    3. 30 Crunches
    4. 10 Burpees
    5. 10 Windmills
    6. 30 Push-ups
    7. 30 Mountain climbers
    8. 30 Flutter kicks
    9. 10 Burpees
    10. 10 Cherry pickers (4-count)
    11. 30 Push-ups
    12. 30 Star jumpers (or jumping jacks)
    13. 30 Back Extensions (“supermans”)
    14. 10 Burpees
    15. 10 Chain breakers
    16. 30 Push-ups
    17. 30 Lunges
    18. 30 Hello dollies
    19. 10 Burpees
    20. 10 Trunk twists
    21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs
    THA-THANG:
    Mosey to the bottom of the hill
  • 10 Fireman Squats
  • Fireman carry up to the top of the hill
  • 10 Marine merkins and mosey back down
  • 10 Fireman Squats
  • Buddy Fireman carries you up the hill
  • 10 Marine merkins and mosey back down
  • 10 Fireman Squats
  • Buddy drag up the hill
  • 10 Marine merkins and mosey back down
  • 10 Fireman Squats
  • Your Buddy drags you up the hill
  • 10 merkins and mosey to AO

MARY:
Mary was not applicable because all PAX were officially “Thrashed”
COUNT-OFF & NAME-O-RAMA
18 PAX. Slicnut, Umbro, Charmin, Cheatsheet, Rainbow, Petey, Coolio, Frenchie, Fabio, Bunny, Code Brown, Proton, Flanders, Wallball, Fins, Doubtfire, Pluto, Compost
CIRCLE OF TRUST/BOM:
We need each other. Don’t let yourself be isolated by the Enemy. One of the ways the Enemy tries to destroy you is by putting bitterness in your heart towards another Brother or HIM. We have to fight that as men by pressing into the pain of a difficult conversation to reconcile, or by rubbing shoulders with other HIMs when we feel like being a Lone Ranger.
MOLESKIN:
The BOM was taken largely from Wild At Heart by John Eldridge.
ANNOUNCEMENTS:
NA

Crazy Eights and Synchronized Squats

THE SCENE: Misty and temperature in 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Lateral Leaps, 10 Burpees, 10 Synchronized Squats (for Crawdad), 10 Tempo Merkins , 10 Cherry Pickers, 10 Twisters
THA-THANG:

Mosey to Dragon Tail.  We will do a Route 66 up the Dragon Tail with the following exercises:

  • Mountain Climbers (Four Count)
  • Ice Skaters (Four Count)
  • Star Jumps (Four Count)

The first person to reach the eleventh light (where a cone will be placed) should turn and sweep all men back to the starting point before we begin the next exercise in the sequence.

Mosey to Stop Sign at Northeast Corner of Administration Bldg.  Gander at the view of the river below.

Mosey to Boulder Pile by Admin Bldg Parking Lot.  We will be running clockwise on the road that goes around the Admin Bldg., stopping to perform the exercise(s) written by each cone that will be placed along the road.  We will rinse and repeat after going around the first time. The exercises to be performed at each cone are as follows:

Cone 1 (at boulder pile):  Each man picks up a cinder block weight boulder and does the following:  20 Rows, 20 Overhead Presses, 20 Curls, 20 Squats

Cone 2 (at north end of Admin Bldg parking lot):  Run up and down fire escape at Admin Bldg.

Cone 3 (a few feet from Cone 2):  Bear Crawl to Cone 4.

Cone 4 (located about 20 yards from Cone 3):  Hop to Cone 5.

Cone 5 (located about 20 yards from Cone 4):  20 Merkins

Cone 6 (Located about 20 yards from northeast corner stop sign.):  20 Squats

Cone 7 (Located on east side of admin bldg., 20 yards from northeast corner):  20 Squat Jumps

Cone 8 (Located close to sidewalk leading to front of admin bldg):  Run up steps at front of admin bldg.  Do 20 Box Cutters.  Return back to cone and do 20 lunges (each leg).

Cone 9 (Located about 20 yards west of southeast corner stop sign):  20 Diamond Merkins

The first two men to finish should split up with one man going clockwise and one man going counter clockwise to sweep all men back to the sidewalk that leads to the front of the Admin Bldg.

Mosey to Pavillion.  We will run counter-clockwise to the following locations and do the following exercises:

  • 20 American Hammers, 20 Hello Dollies, 20 Big Boy Sit-ups, 20 Bicycle Kicks

Mosey to AO.

CIRCLE OF TRUST/BOM:
Let’s face it men, we are sinners.  We screw up.  We make mistakes, saying I will never do that again, yet do it again the very next day.  Thankfully, we have a God who truly loves us.  That is so difficult to grasp.  It is easy to think of God as angry and judgmental, ready to jump all over us for our sins.  There are times in our life when we truly hurt, when we truly have messed up and we think, How could God really love me?

Yet, the Bible tells us of God’s overwhelming love for us.  God made and truly loves every inch of you.  Ponder on that today.  God cherishes you.  Thinks about that one.  God is always with you.  Huh, really?  Yes, he is always there, always walking with you.  And this God is a God of grace, all powerful, yet willing to die on the cross for you.  So walk on with that knowledge, that God is fond of you, has your back, and is always there.

ANNOUNCEMENTS:
Upcoming 3rd F Event will be at Outlook, 8:30 am on March 24.  Praise that Crawdad’s MRI was negative for any tumors!!!!

Opportunity Knocks

THE SCENE: 33 Degrees, Crisp and Cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We hit the ground moseying. No time to waste.

The Thang:

We completed a modified Barkley this morning. We had 4 Stations for each lap:

 

  • 5 Burpees
  • 10 Squat Jumps
  • 15 BBSU
  • 20 Merkins

And we hit the cardio button and did more moseying. The PAX was responsive and full of chatter.

Ran a hill for good measure. We got 3.3 miles in this morning.

MARY:
Completed Hello Dolly’s to end the Thang.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Opportunity knocks- challenged the PAX to look for ways to serve others today.

MOLESKIN:

Great morning to be alive! The PAX pushed themselves and encouraged each other along the way.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

TCOB

THE SCENE: 40ish, windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Hillbillies x 15 IC
  • Tempo Diamond Merks x 10
  • Cherry Pickers x 8
  • Little this/that

THA-THANG:

Line up on the curb.

Partner up

Man carry Route 66. Alternate carrying each other between cones. Stop at every cone for increasing reps starting with 5 of:

  • Merkins
  • Thruster Merks
  • Burpees

Decrease reps by 1 on way back

Mosey to greenway hill

11’s

Iron Mike’s 4 count

Bernie up hill

Bicycles 4 count

Bear Crawl down

Mosey to AO

Global Warming

Everyone Al Gore in circle

AGT x 5 2 man at a time going in opposite directions.

2 passes

MARY:

  • Peter Parkers x 12 IC
  • ABCs on Q
  • Captain Thor 6:24 IC
  • Scissors for 1 min on Q

COUNT-OFF & NAME-O-RAMA
44 including 1 FNG – BVD. Also there was Kentucky but couldn’t tag him.
CIRCLE OF TRUST/BOM:

Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.

-Ghandi

I can sometimes lose sight of what I’m working towards. Throughout the year I have to refocus myself because I’ve strayed from the path I wanted to be on. Whether because of some new shiney thing distracting me off to the side or because I backslid on my habits. I don’t have trouble making fitness and fun thing habits. Where I struggle to find my destiny is in work. Sometimes I just feel like I’m on cruise control and not actively thinking, acting and making habits. I think the hardest place to make habits and form our destiny is in the things that we like to do the least. Take some time this week to think of some place in your life you know you need to be taking care of business but haven’t been able to shape that destiny by making good habits toward that end. Make a gameplan to get it done.
MOLESKIN:
ANNOUNCEMENTS:

Building the six-pack

THE SCENE: Beautiful sunny day, cool outside
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 American Hammers, 10 Slow-Timed Merkins, Planks with arm and leg raises, 10 Body Twists
THA-THANG:

Mosey to grassy area to the north of the stop sign at the northeast corner of the administration building.  20 Bicycle Kicks (4 count).

Mosey toward the Lyons Bend Gate Entrance to Lake Shore Park.  Go on trail that hits the road on the eastern side of the road.  We will be sprinting to every fourth light along the trail and then bear crawl to every fifth light along the trail until the trail end at the top of Cardiac Hill.  Then we will do the same routine going back to the road we started from.

Mosey on the park perimeter trail until we reach the bottom of Mt. Everest.  20 Box Cutters.

Sprint up Mt. Everest but stop at the shaded area above the grove of trees that is below the summit.  We will be sprinting in a counterclockwise direction to various locations in this area and performing exercises at each location.  The following are the locations and the exercises to be performed there:

  • Location 1 is at grove of trees below the summit:  Ten Burpees
  • Location 2 is in the flat area at the summit:  20 Bicycle Kicks (four count)
  • Location 3 is at the top of the stairway on Roadshow Run:  20 Star Jumps
  • Location 4 is in the grassy area below the first stairway leading down Roadshow Run:  20 Merkins
  • Repeat above two more times

Mosey to Boulder Pile.  Each man gets a partner.  Each partner team gets one boulder.  The team will do the following exercises, having one partner run to Cone 5 (about 25 yards away), do 10 Squat Jumps there, while the other partner works with the boulder.  When Partner One gets back, Partner Two runs to Cone 5 and does the squat jumps.  This is repeated until the following exercises are completed:

  • Overhead Lifts
  • Curls
  • Lifts from stomach to neck

Mosey to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Isaiah 46:9 ESV

Remember the former things of old; for I am God, and there is no other; I am God, and there is none like me

Colossians 3:16 ESV

Let the word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing psalms and hymns and spiritual songs, with thankfulness in your hearts to God.

Henri Nouwen claims that it is not so much events that shape our lives but the memories we have of those events.  As a psychologist, I believe that is true.  Two people can see the same event, yet perceive and remember it quite differently.  If we can learn to perceive events through God’s eyes (asking what God might be seeing or wanting us to see), then those events, whether happy or sad, will impact us in a different and more powerful way.  We will become better men because we are experiencing those events from a perspective where God is involved with us.  This will impact or memories in a fruitful way and help sew the very fabric of our lives.
MOLESKIN:

ANNOUNCEMENTS:
Our next 3rd F event will be on Saturday, March 24, 8:30 am at the Outlook (directly behind and above Stephanos on the University of Tennessee strip.