F3 Knoxville

Category: Asylum AM

Founding AO

Mr. Tuesday’s Pre-Turkey Ramble

THE SCENE:  Partly cloudy, temp in the 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Five Burpees, 20 Side Straddle Hops, Four Burpees, 15 Mountain Climbers, Three Burpees, 10 Cherry Pickers, Two Burpees, 10 Slow Timed Squats, One Burpee, 10 Little Baby Arm Circles Forward, 10 Backward
THA-THANG:

Mosey to Lighted Parking Lot Above Playground

Suicide Sprints to Each Light Along Parking Lot.  Each time back we will do 10 Merkens.  Repeat but each time back do 10 Big Boy Sit-ups.

Mosey to Lighted Sidewalk that Is North of Chapel and which Leads to Park Perimeter Trail

Bear crawl to first light.  Sprint to fifth light.  Bear crawl to sixth light. Sprint to tenth light.  Keep doing this in increments of five lights until we get to perimeter trail.

20 Squats and 40 Baby Crunches in grassy area by perimeter trail.

Mosey to Cardiac Hill

Sprint up hill and do:

  • 20 Bicycle Kicks at First Turn
  • 20 Carolina Dry Docks at Second Turn
  • 20 Bench Lifts at top
  • Repeat

Mosey Back to Base Camp

Run around the bases with each base being a corner of the parking lot.

  • First Base:  20 Squats
  • Second Base:  20 Squat Jumps
  • Third Base:  20 Imperial Walkers
  • Home Plate:  20 Star Jumps
  • Repeat

MARY:

COUNT-OFF & NAME-O-RAMA
Four men attended, all over 50 years in age.  The Goats!
CIRCLE OF TRUST/BOM:
On this day, two days before Thanksgiving, we do have much to be thankful for.  Our health is one thing and we thank God for the recovery of Crawdad, Edit, and Preacher, who hopefully will be able to work out soon.  We also pray for the recovery of Barney, who has been sidelined for months and may be sidelined for many more months.  We are thankful for our nation and the abundant resources we have in America.  We are thankful for our families and our brothers in F3.  We are mostly thankful for our God that watches over us.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Next 3rd F event is December 9.

Sunrise Sampler

THE SCENE: Cool and 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Stradle Bees X10

1 Burbee

3 rounds

THA-THANG:

  • Stop 1: Top of hill
    • Merkins x10
  • Stop 2: Short hill
    • Merkins x10 Big Boys x10
    • 3 Hill charges
  • Stop 3: Everest
    • Merkins x10 Big Boys x10 Squats x10
    • Run up Everest
  • Stop 4: Rock Pile
    • Merkins x10 Big Boys x10 Squats x10
    • Over head rock lifts x10
    • Stop 5: Asylum Steps
  • Stop 5: Asylum Steps
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Stair jumps to the Asylum
  • Stop 5: Telephone Pole
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Telephone pole lifts x10
  • Stop 6: Big Hill
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • 5 hill charges with Burbees at the top
  • Stop 7: Soccer Field
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Lunges, high knees, ankle to butt, sprint x4
  • Stop 8: Playground
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Box jumps x10
    • American Hammers x10
    • 2 full rounds
  • Stop 9: Parking lot
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • American Hammers x20

MARY:
COUNT-OFF & NAME-O-RAMA
17 Guys.
CIRCLE OF TRUST/BOM:
Working to communicate Thankfulness and Gratitude to those around us.  Colossians 3:17.  And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.\

ANNOUNCEMENTS

Coffee at Panera

Barkley Returns!

THE SCENE: 48 Degrees with a slight breeze. Very Nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Cherry Pickers IC x 10

2. Baby Arm Circles IC 10 front and 10 back

3. SSH (aka Jumping Jacks LOL) IC x 10

4 Imperial Squat Walkers IC x 10

5. Lap around the AO x 1
THA-THANG:
Mosey towards gate to start Barkley.

Stopped half way to start of Barkley and did 10 burpees OYO

We did three loops of the Barkley. Each lap had 4 stations.

Round 1: Station 1 – 20 merkins, Station 2 – 20 curls with rock and 20 rows with rock, Station 3 – 20 Carolina Dry Docks, Station 4 – 20 Dips

Round 2: Station 1 – 30 Starjacks, Station 2 – 30 rock squats, Station 3 – Reverse lunges x 15 each leg, Station 4 – 30 Monkey Humpers

Round 3: Station 1 – 40 LBCs, Station 2 – 40 Hello Dolly’s, Station 3 – 40 American Hammers SC, Station 4 – 40 Flutter Kicks 4 count

Finishers rotated through 15 shoulder taps, 15 squats and 15 big boys until pax finished.

Mosey back to AO.

MARY:
Coolio led the group in American Hammers to finish out the workout.
COUNT-OFF & NAME-O-RAMA
34 PAX today including 2 FNGs. Nicholas Generaux (Ponder) and Anderson Olds (Tinder)
CIRCLE OF TRUST/BOM:
Share today about working in faith. It is easy to think about achieving in terms of oneself. I did this or I did that and this happened or that will happen. But just like the farmer who plants we cannot control the out come…only God can. We must work in faith for God!
MOLESKIN:
None today
ANNOUNCEMENTS:
Tank and Tinder shared about an F2 event for inner city kids on December 3rd. Tank has details.

Lighting the Fire

THE SCENE: Cold but beautiful Autumn morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Windmills, 10 Cherry Pickers, 10 Little Baby Arm Circles Forward and Ten Backward
THA-THANG:

In Base Camp Parking Lot, each man will find a partner.  All men go to one end of parking lot.  There will be a set of bricks for each team on that side of the parking lot.  While one partner sprints to other side of parking lot (to do one of four listed exercises) the other partner will do one of four exercises with the bricks.  He does the first exercise while his partner sprints, does his first listed exercise, and sprints back.  Then the partner who sprinted takes the bricks from his partner and that partner will sprint.

The four exercises with the bricks are:

  1. Curls, right hand then left, repeating until the partner returns
  2. Overhead presses, right then left, repeating until partner returns
  3. Lifts from side, right then left, repeating until partner returns
  4. Punches from chest, right then left, repeating until partner returns

The four exercises on other side of parking lot (where partner sprints to) are:

  1. 10 Burpees
  2. 10 Mountain Climbers (4 count)
  3. 20 Star Jumps
  4. 20 Squat Jumps

Mosey to Roadway below Administration Bldg.

Each man, at own pace, will run counterclockwise on roadway that circles the Admin Bldg.  Cones designate stations along the way.  There are eight stations:

  1. Located at first set of stairs to left of road.  Go down and up stairs three times.
  2. Located at second set of stairs to left of road.  Go down and up stairs three times.
  3. Located shortly after stop sign on southeastern corner of roadway circle.  Do 15 Hello Dollies, 4 count.
  4. Located at Boulder Pile by Admin Bldg parking lot.  With Cinder Block Weight Boulder do:  15 Overhead Presses, 15 Curls, 15 Squats, 15 Bench Presses
  5. Located by cone just past admin parking lot on west side of Admin Bldg.  Do Bear Crawl to next cone.
  6. Located about 25 yards from Cone 5.  Do Hop to next Cone
  7. Located about 25 yards from Cone 6.  Do 15 Box Cutters, 4 count
  8. Located at stop sign on northeast corner of roadway circle.  Do 15 American Hammers, 4 count

Repeat above

Mosey to Playground for “All My Benchs.” 

At benches each man will do 25’s with a combination of bench jumps and decline merkens.  We will start with 20 bench jumps and 5 decline merkens, then go to 15 bench jumps and 10 merkens, etc. until we end with 5 bench jumps and 20 decline merkens.

Mosey to Pavilion.

Each man goes to end of picnic table.  20 Picnic Table Pull-ups.

Mosey Back to Base Camp

MARY:
Slow Stretching

COUNT-OFF & NAME-O-RAMA
12 Attended.  Two FNG’s:  Mario Azevedo (Counselor) and Michael Underwood (Jarvis)
CIRCLE OF TRUST/BOM:
God created men to enjoy adventure and battle.  We like to push ourselves in F3 as we are battling fatigue and pain in an effort to win against ourselves.  Men need that challenge.  You see it in little boys.  My own son’s favorite Bible story was that of David and Goliath.  We would live that out in make believe a million times, with he (David) battling me (Goliath).

While men need battle and adventure with other men, they also need comfort, assurance and love.  We may get that from women such as our wives or girlfriends but we also need it from men.  We as F3 brothers can give that to others in need and when we are in need, we can seek it from our brothers.  We also need that loving comfort from God.  The best Hebrew translation of Abba, which is often a term used for God in the Bible, is “Daddy”.  God is our Father but he is also our Daddy.  We can go to him when we are wounded and weak.  He can lovingly and even gently comfort us.
MOLESKIN:

ANNOUNCEMENTS:
Coffeeteria at Panera!

10 15 20

THE SCENE: Dark and Kind of chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Roxanne by the police. Everytime the song says Roxanne -Merican. Everytime the song says “put on the red light” jump your feet up to your hands while remaining in plank
THA-THANG:

10,15,20

AO parking lot beginning on baseline, PAX would do 10 reps of an exercise at the starting side, sprint to the other side doing 10 reps of that same exercise. go through all the exercises. Rinse and repeat rounds of 15, and 20

  • Merican
  • Squat
  • Dry Dock
  • Squat Jump
  • Burpee

Mosey in two lines to the Chapel for some leg work

  • Parrell Squats: 10 reps on a 4 count
  • Staggered Leg Squat, left leg out – 10 reps on a 4 count
  • Split Leg Squat, left leg out – 10 reps on a 4 count
  • Parrell Squats: 10 reps on a 4 count
  • Staggered Leg Squat, right leg out – 10 reps on a 4 count
  • Split Leg Squat, right leg out – 10 reps on a 4 count

Mosey in two lines to the AO

Crabwalk suicides. Crabwalk from the baseline to the first parking line and back to start. Crabwalk from the baseline to the second parking line and back to start.Crabwalk from the baseline to the thrid parking line and back to start.

MARY:
15 American Hammers on a 4 count

15 flutter Kicks on a 4 count

20 Big Boys on your own
COUNT-OFF & NAME-O-RAMA
34 no FNGs
CIRCLE OF TRUST/BOM:
People are always watching, especially our kinds. Our actions and our reactions speak louder than words. They are watching and listening even when we don’t think they are or we wish they weren’t.

John 13:34-35