F3 Knoxville

Category: Asylum AM

Founding AO

A day late and a little short Murph Challenge

THE SCENE: Cloudy and a muggy 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick, abbreviated welcome/disclaimer and a welcome to our 1 FNG (Dr. Feelgood).  Warmup was a mosey to start of the Powell Greenway.
THA-THANG:
Pushed to complete as much of the Murph Challenge as we could in 45 minute window, staying together.

  • 1 mile run returning to AO – (1 with ruck)
  • Cycled thru sets of following exercises:
    • 100 CMU curls (sets of 25)
    • 200 merkins (sets of 50)
    • 300 squats with or without CMU (sets of 75)
    • had to stop a little short of last round as time hit 6:00 and we still had…
  • 1 mile run on greenway returning to AO.

MARY:
Just enough time to get Dolly x20.
COUNT-OFF & NAME-O-RAMA
7 including 1 FNG (Dr. Feelgood)
CIRCLE OF TRUST/BOM:
Brief history of the Murph Challenge and another reminder to remember both the sacrifice made by all those who’ve given their lives and the ultimate sacrifice when Jesus laid down his life willingly for us.
MOLESKIN:
Fast-n-Easy mentioned it was good to see Mr. Nedry while he was home for 2 days over the weekend.  He’s doing well and is in Ranger school.
ANNOUNCEMENTS:
Nada today.

Hungry Hippo was hot!

THE SCENE: Humid with a bit of humidity in the air
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
Set the standard for what’s to come

SSH x 20

Morracan night clubs x20

Froggie squats x10
Merkins x10
Iron mikesx10
Hillbillies x20
Burpo
Madonna x10
Bodybuilder x10
Iceskators

THA-THANG:

  • Mosey to the pavalon for 11s box jumps and bench pull ups
  • Mosey the FIA pavalon for Rockettes in front of the ladies, bandwagon led us in cadence . Stellar job bruh!
  • Mosey to the new open field for Hungry Hippo!
  • With the game hungry hippo, lots of exercises and lots of hard work done. Hit me up for all the details if you want to do this workout. It’s a lot of fun !
  • Each team has 2 of their pax wheel barrow to grab one ball . Switch partners once you barrow back. Go until each team has 6 balls. Last 2 teams get the orange burpee balls
  • once all teams finish, each team performs said exercise written on their ball,
  • we did 2 rounds of hungry hippo .
  • it was hot!!
  • Mosey towards the Asylum for 7s of LBC at the top of little hill and reverse lbc at the bottom
  • running out of time , we stopped short and moseyed to where we were going to do bearway to heaven
  • no time for that so we beat crawled from the first come to the last cone
  • mosey back to the AO for Mary

MARY:
Dolly x10

boxcutters x10

flutters x10

proton Parker’s x20
COUNT-OFF & NAME-O-RAMA
15 including one FNG from Colorado Springs aka Slash and F3 visitors from Jacksonville (Pom Pom ) and Trace from Bristol . Welcome !!
CIRCLE OF TRUST/BOM:
Memorial Day info and the sacrifices our our men and women made for our freedom !
MOLESKIN:
During Hungry Hippo, one team only had 3 guys, clear disadvantage . They ended up w the burpee ball 2 times . The last time, I saw a bunch of guys willing to take the burpee ball from the loosing team , this sacrificing themselves for the other pax. Really made me proud to be a part of our pax. Little did they know, I knew it would turn out this way and was going to give the loosing pax the option to embrace the suck and do the burpees or give the burpees to another team . What happened ? The loosing team kept the ball and did the burpees! Well done men!
ANNOUNCEMENTS:
Special convergence , Monday for 21 gun salute . 5:30-630 . Be there!!!! It’s gonna be great!

Coupon Escalator

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

Side stratal hop x20
Imperial squat walker x10
Cherry Pickers x10
Baby arm circles x10
Baby arm circles back x10

​
THA-THANG:

Grab Coupon and mosey to lower lot.
Escalator
Stop 1- 5 Hand release burpees
mosey towards cardic
Stop 1.5 – 40 coupon squats while
Stop 2- add 10 rows & curls at the top of cardiac
mosey to upper lot
Stop 3 – add 15 hand release Merican’s
Mosey to bottom across from the playground
Stop 4 – add 20 on a 3 cnt or 40 lbc’s (with or without coupon)
Mosey to end of bottom
Stop 5- add 25 froggy squat(jump squat)
Reverse escalator removing an exercise each time back to AO

​MARY:

Ring of Fire Captain thor’s boat ride
Pax hold boat or canoe while waiting your your turn for captian Thor

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

Words are important. Be mindful of the impact your words have in all situations.
Proverbs 13:3
Whoever guards his mouth preserves his life;
he who opens wide his lips comes to ruin.

​
MOLESKIN:
Excerpt from Bible in one year by Nicky Gumbel

Your words are powerful. With kind and encouraging words, you can change a person’s day – or even their entire life.
Proverbs 10:11-20
Speak words of love
Your words have the power to bring great blessing: ‘The mouth of the good person is a deep, life giving well’ (v.11a, MSG). But words can also do a great deal of harm: ‘The mouth of the wicked is a dark cave of abuse’ (v.11b, MSG).
Words have the power to destroy relationships: ‘Hatred starts fights’ (v.12a, MSG). On the other hand, they have the power to heal relationships: ‘But love covers over all wrongs’ (v.12b). ‘Love pulls a quilt over the bickering’ (v.12b, MSG).
Control of the tongue is vital. ‘When words are many, sin is not absent, but the wise hold their tongues’ (v.19). Abraham Lincoln said, ‘It is better to be silent and thought a fool, than to speak and remove all doubt!’
Throughout this passage, the writer of Proverbs contrasts ‘the mouth of a fool’ (v.14b) with ‘the mouth of the righteous’ (v.11a). One speaks words of hatred (v.12a). The other speaks words of love (v.12b) and wisdom (v.13).
Words of hatred (v.12a) lead to violence (v.11b), dissension (v.12a), ruin (v.14b) and spreading slander (v.18b).
Words of love (v.12b) are a fountain of life (v.11a); they cover over ‘all wrongs’ (v.12b) and are ‘choice silver’ (v.20a). If someone has offended you, don’t return the offence. It is said that holding a grudge is like letting someone live rent free in your head. Instead, return hatred with love. Speak well of the other person even behind their back and you may find that your love puts an end to the bickering and heals the relationship.

​

Hot and Heavy

THE SCENE:  Sunny and hot, temp in upper 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 10 Mountain Climbers, 10 Windmills, 20 Calf Raises, Little of This and Little of That
THA-THANG:
Mosey to stop sign at northeast corner of Admin Bldg.  20 Merkins.  20 Box Cutters.

Mosey to little road/driveway that leads to northern side of Admin Bldg.  Partner up.  Doras with partner running to end of driveway and back while other partner does exercises.  Then partners switch.  We will do these exercises:

  • 200 Baby Crunches
  • 150 Squats
  • 100 Diamond Merkins
  • 100 Big Boys

Mosey to bottom of dragon tail.  We will do Route 66 up the dragon tail until we reach area where trail meets other trail.  The first to top sweeps others back to bottom.  These will be the exercises we do:

  •  Carolina Drydocks
  •  Imperial Walkers (4 count)
  •  Plank Reaches (reaching with each hand)
  •  Dive Bombers

Mosey to stop sign at northeast corner of Admin Bldg.  20 Hello Dollies in cadence.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Ten men including an FNG who we brought in as a Flying EH:  Bill Barton whom we named “Ticker.”
CIRCLE OF TRUST/BOM:

Henry Nouwen in his book, Gracias, states that there is “a ministry that I keep losing, although I am constantly called back to it.  It is the vision that ministry means first of all searching for God where people are lost, confused, broken and poor.  Often I have gone to such people to bring them back to God, to the sacraments, to the church.  But that is acting and living as if God is where I am, and as if my first task is to bring others to my place.  When, however, God is with the poor and marginalized, then I have to dare to go there, live there, and find them there.  I now realize that I can be with people without having to make them think my thoughts and say my words.  I can be free to listen and slowly to discern where God shows his merciful face to me.”

We, as believers in God, in our attempt to “save” others are sometimes guilty of trying to convince people to think our thoughts, to live as we do.  We need to realize that God is already there with these people, already working with them.  We need to see God in them.  By being with them, joining them, finding God in them, they will not only see God in us but God within themselves.  Then they can more fully believe in God as we desire them to do.

 

Asylum AM

THE SCENE: It was a steamy but beautiful morning…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
WU w side straddle hops, flutter kicks, tempo merkins, and imperial squat walkers
THA-THANG:
FullHouse Dora Exploration

  • Mosey with deck of cards. Every minute stop for an excersise. PAX picks, today it was:
    • hearts = merkins
    • spades = star jacks
    • diamonds = flutter kicks-4 count
    • clubs = squats
  • Arrived at Everest just in time to meet a battle buddy for a Dora. 1 partner runs the other excersises:
    • 100- squats
    • 100- carolina dry docks
    • 100- 4 count flutter kicks
    • (just enough for each battle buddy to complete 3 everests)
  • While the hear rate was up we did a 1 min tempo run on the trail to the west side of everest sprinting from light post to post with a recovery jog to the next- repeated to the top..
  • We moseyed back down excersising every minute until we arrived at the base of the hill to the Asylum…repeated another Dora just as above

MARY:

Closed out with ATM and some box cutters

COUNT-OFF & NAME-O-RAMA
Total of 6 with a couple of M’s on a separate walk around park..
CIRCLE OF TRUST/BOM:
It was on the heart to talk about sin and how can be lazy dealing with sin. Confront your sin and take it to God. Our nature is to justify or handle it ourselves….repent, ask forgiveness and break down the dam the enemy tries to build between us and God.

MOLESKIN:
I wanted to add sharing our struggles and sin with others we often get a me too! So share and see how we can strengthen one another.

ANNOUNCEMENTS:
nada