F3 Knoxville

Category: Asylum AM

Founding AO

Slopping Through the FakeGloom

THE SCENE: Raining and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Burpees, 10 Cherry Pickers, 10 Windmills, 10 Baby Arm Circles Forward, 10 Baby Arm Circles Backward

THA-THANG:

Mosey to parking lot by South Ball Fields.

We will exercise in the four corners of this parking lot, sprinting between each exercise.  The exercises are:

  • Northwest Corner:  20 Merkens
  • Southwest Corner:  20 Imperial Walkers
  • Southeast Corner:  20 High Step Kicks
  • Northeast Corner:  20 Carolina Drydocks
  • Rinse and Repeat

Mosey to the Pavilion by South Ball Fields.

Elevens at the picnic tables.  Start with 10 Decline Merkens off bench of table and 1 Table Pull Up laying down on ground.  End with 1 Decline Merken and 10 Pull Ups.  Then do one minute squat with back to wall of pavilion.

Mosey to Dugout Area of Baseball Field

Do as many pull-ups as possible on one hang.  Hang for another 20 seconds when done.

Mosey to Park Perimeter Trail and Head East.  Then Go North as Trail Turns That Direction.  Go about 30 Yards North.

20 Squats

Mosey North Again to Serpentine Sidewalk that Heads West Back to Roadway

Lunge to first light.  Sprint next four lights.  Lunge to sixth light.  Sprint next four lights.  Keep doing this in increments of five lights until we get to roadway.

Mosey North on Roadway to Road Block Sign.

20 Ice Skaters by road sign block.  Then run up hill to gate at top of roadway.  20 Calf Raises.  Repeat.

Mosey The Very Short Distance Back to AO

COUNT-OFF & NAME-O-RAMA
Seven men.
CIRCLE OF TRUST/BOM:

Many men claim they want to be Men of Honor.  We almost intuitively know what it means.  But as humans we fall short.  Authors of novels often create heroes that are incredible examples of Honorable Men.  Yet, these same authors fall way short in terms of being the heroes they created in their stories.  We could all write a story about an honorable man – we need to try to be the hero that we would create in our own story.  Wake up each day giving effort to become the Honorable Man that you yourself have created in your own mind.  We begin to do that by:

  • Making the effort to go to F3 Beat Downs.
  • Enriching our minds and hearts by attending worship services.
  • Smiling when we come home to family, even after a hard day when we do not feel like smiling.
  • Giving credence to the unique wonder of each person we see and talk to.
  • Place love above money and power.
  • Do unto others as you would have them do unto you.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
3rd F this Saturday, 8:30 AM at Outlook.  Do not meet at Asylum for Saturday morning workout.  Go to Big Ball instead.

Master the Mundane

THE SCENE: 35 and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Woodshack led the charge on the warm up. All I know is I was warm for the meat of the workout. If interested ask Woodshack but as you could imagine it was stuff you would do if he would have played at Lockhaven State!!
THA-THANG:

We did the same thing the whole time. 4 corners with diamond merkins, Bobby Hurley’s, C Dry Docks, BB Situps. Also ran up a hill and did lunges in between.

MARY:
Woodshack took over here as well. Did cool ab stuff to work our gut. Iron cross flutter things that were fun!!
COUNT-OFF & NAME-O-RAMA
35 brave men!!
CIRCLE OF TRUST/BOM:
Master the mundane. Doing the same thing all day can be boring but God has called us their for a reason and we are to do it to the best of our abilities!
MOLESKIN:
Great Day!
ANNOUNCEMENTS:

3rd F this Saturday and sign up to Q

Got It.

THE SCENE: Cloudy, temp in forties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 Mountain Climbers, 10 Windmills, 10 Slow Timed Squats, 7 Michael Phelps, Little of This Little of That

THA-THANG:

Mosey to parking lot just south of playground.

Partner up with a buddy.  While one buddy does exercises, the other buddy bear crawls to first inlet, hops to second inlet, then runs to end of parking lot and back.  The buddies then take places.  The exercises that will be done, as a team, while the other buddy runs, are:

  • 100 merkens
  • 100 big boys
  • 100 squats
  • 100 shin raises

Mosey to roadway heading south.  Go on roadway as it heads west. About 25 yards from stop sign we will do:

  • 20 Box Cutters

Mosey to stop sign.  Then mosey on road going north toward Admin Bldg.  At next stop sign that is southeast of Admin Bldg,, head north up road that goes to Admin Bldg. parking lot.  Just past the stop sign we will do:

  • 20 Hello Dollies

Mosey to boulder pile by Admin Bldg parking lot.  Each man picks up a cinder block weight boulder.  We will do the following exercises with the boulders:

  • 20 Overhead Presses
  • 20 Curls
  • 20 Twists with boulder held out like a steering wheel
  • 20 Squats
  • Rinse and Repeat

Mosey to grove of trees part way down summit of Mt. Everest.  We will do the following exercise at various points located on a counter clockwise circle

  • At grove of trees:  5 Burpees Then run to top of Mt. Everest
  • At top of Mt. Everest:  10 Big Boys.  Then run to bat nest pole by stairs to left of roadway.
  • At bad nest pole:  20 Star Jumps.  Then run down stairs to grassy area below.
  • At grassy area at bottom of stairs:  30 Squats.  Then run south to grove of trees on Mt. Everest.
  • Repeat three more times.

Mosey back to AO.

We will do following exercises:

  • 20 Pavement Pounders
  • Boat Canoe Routine
  • 20 American Hammers
  • 20 Second Relax and Look at the Sky
    COUNT-OFF & NAME-O-RAMA
    12 men.  One of them was FNG:  Travis Truitt who now has F3 name of “On Tap.”
    CIRCLE OF TRUST/BOM:
    As men, some of us have anger issues frequently, while most of us have anger issues at least some of the time.   We must learn to control our anger.  Anger is not a bad thing in itself.  It tells us something is wrong.  We need to logically fix what is wrong, go to others for help, or pray to God about the matter. What we don’t need to do is become hostile or lose control of our emotions.  Through prayer and truly asking God to work with us, we can overcome anger issues.  We can also go to our brothers if we have an anger issue and ask for their guidance and help.ANNOUNCEMENTS:
    3rd F at Outlook on December 9, 8:15 AM to 9:00 AM, immediately after Saturday Morning Workout at Big Ball.  Special Workout tomorrow in Mechanicsville at 2:00 PM , leading youth living near that area.  See announcement on group me.

Pirates vs Vandals

THE SCENE:  52 (way to kick it off, December) and…. um, moist.
F3 WELCOME & DISCLAIMER
Started with 0.01s to spare… Welcome FNG!

WARM-O-RAMA:
Good ol’ increasing OYO burpee warmup:

SSH x30 IC – 2 burpees
Windmill x20 IC – 4 burpees
*Hindurkins x15 IC – 6 burpees
Al Gore Tuck Jumps x6 IC – 8 burpees
LBAC x20 each way IC – 10 burpees

*Plank, down for 1, push fwd with toes for 2, stay low and pull back, bending knees without touching ground, until arms are straight forward for 3, extend knees with arms straight to return to plank.

THA-THANG:
Mosey to the base of Everest, plank for 6.
LBC – 4-count x20 IC
Jailbreak all the way to the road at the top!

Pick a coupon and circle up:
Squrls x30 OYO – Squat plus curl, rock has to hit the ground (stones don’t though)
Drop coupons and move to the fifth one on your right.
Weight check – Lighter than your original? Everyone says “No”. Lack of honesty is disturbing…
4-count fwd raise – nice and slow – IC x10
4-count back-and-forth across chest – IC x10

Number off 1s and 2s (Pirates and Vandals)
Put all coupons in a line across the road, Pirates stay with coupons, Vandals line up 50yd away
Pirates begin exercise… Vandals come steal all coupons (2 each) and observe exercise, return to line and do exercise.
When the last Vandal has made it back, Pirates stop exercise, run steal all coupons, return, and begin next exercise.
Exercises:
Burpees
BBS
Iron Mikes
Bobby Hurleys
Monkey Humpers

Dang. Running out of time. Mosey back to AO

MARY:
Made it back to the AO right at 6:15. No time to row the boat.
COUNT-OFF & NAME-O-RAMA
32 strong – Welcome to Streak (Paul Chattaway)
CIRCLE OF TRUST/BOM:
Today each group stole the other group’s coupons while they were busy doing an exercise.  The enemy often looks for similar opportunities to steal, kill, and destroy while we are busy or distracted.  Often that distraction is indeed important and valuable, but don’t lose sight and vigilance over what you’ve been entrusted with that is truly valuable.
MOLESKIN:
The construction up here wreaked havoc on my preparation this morning. I ran into roadblocks several times trying to follow my map to get around.  Also, I learned a little Q-tip this morning.  Sidewalk chalk disappears almost completely if the pavement is the slightest bit… moist.
ANNOUNCEMENTS:
Wesley House 2.0 workout Sunday at 2 with disadvantaged kids.  Check GroupMe for more info from Tank.  Bring a wrapped gift!

Praise from Tonka – 2.0 is 14 weeks into construction!

The Beer is the Carrot

THE SCENE: Cloudy, good weather for fellowship after the beat down to sip beer together at Abridged Beer Garden.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 Mountain Climbers, 10 Windmills, 10 Cherry Pickers

THA-THANG:

Mosey to Ballpark Parking Lot Across the Street from AO

Buddy up on end of parking lot closest to street.  There will be sets of bricks there.  One buddy runs with bricks to other end of parking lot and does 10 mini-manmakers, then runs back.  Meanwhile the other buddy is working on the exercises listed below.  Buddies take turns running and doing the manmakers until the team has finished the exercises.  The exercises are:

  • 100 Merkens
  • 100 Big Boy Situps
  • 100 Squats
  • 200 Baby Crunches

Mosey to Flag Pole by the Pavillion

We will be running to different posts.  The posts and exercises we will do there are as follows:

  • Flag Pole:  20 Box Cutters
  • Benches:  20 Bench Jumps
  • Dug Outs:  As many pull ups as possible in 20 seconds, hanging for the remaining time
  • Picnic Tables:  20 Decline Merkens
  • Repeat Above

Mosey to Sidewalk Between Playground and Chapel

Bear Crawl to First Light, Run four more light.  Then repeat this pattern every five lights until one gets to end of sidewalk where it hits the park perimeter trail.  Do baby crunches until everyone finishes.  Mosey back to start.

Next, lunge to first light, run four more lights.  Repeat until at end of sidewalk.  Plank until everyone finishes.

Mosey back to AO

COUNT-OFF & NAME-O-RAMA
Seven attended.
CIRCLE OF TRUST/BOM:
Reading from Bible:  Luke 8:  40-48.  Story of woman who has been having hemorrhages for many years who grasped for the cloak of Jesus and was healed when she touched his cloak.
What are each of us grasping for?  We may grasp for money, popularity, fame, power, for the answer to life in the love of another person.  Are we grasping for God?  Are we placing our relationship with God as a priority?  Are we seeking Him?  Grasping for worldly things leaves us empty or wanting for more.  Grasp for God – in Him, find fulfillment.
ANNOUNCEMENTS:
3rd F on December 11.  The workout for those who meet at the Asylum or Big Ball will be a joint session at the Big Ball.  We will end the workout at the Outlook where 3rd F event will be held.