F3 Knoxville

Category: Asylum AM

Founding AO

Rock Doras

THE SCENE: 20 degrees (in Kentucky units) and damp.

F3 WELCOME & DISCLAIMER:
Did that. Especially the disclaimer for the VQ.

WARM-O-RAMA:
25 SSH – IC
20 Rockette – IC
10+10 Baby Arm Circles – IC
10 Cherry Picker – IC
20 Squats – IC
Mosey to Light poles then alternate Mosey/Exercise up the hill so…
Mosey to next lightpole
Butt Kickers to next
Mosey…
High Knees…
Mosey…
Skip…
Mosey…
Bear Crawl…
then Mosey to top
(plank till 6 up)

THA-THANG:
Grab a BB Mosey to Rock Pile.  Wagon wheel for 6.

Take a rock and do some Doras.  While PAX1 does the exercise, PAX2 runs to Asylum steps and back.  Count up to a cumulative:

  • 100 behind head (tricep) curl
  • 100 up and out
  • 200 squats
  • 200 curl
  • 200 rows

Mosey to stop sign (Al Gore for 6).  Complete the following buddy/partner exercises:

  • 10 Hand Release Merkins (high-5 buddy with chest on the ground)
  • 20 Big Boys (sit up and patacake with buddy)
  • 30 Dolly Partners (Lie side by side, do Hello Dolly and tap feet)

Mosey to AO.

MARY:
Just a minute left for Boat-Canoe-Catamaran with some Paddling in cadence thrown in.

COUNT-OFF & NAME-O-RAMA
29 PAX including one FNG – T-bone.
CIRCLE OF TRUST/BOM:
When I’m with my kids I often blurt out the risk I see them taking – “don’t fall off that wall”, “don’t spill that drink”.  Telling someone not to fall makes them think about falling and usually leads to them doing the very thing I don’t want to happen.  Instead, to foster a Growth Mindset I should tell them the Mitigation – that thing they can positively do to protect themselves – “Watch where you are putting your feet”, “Carry your drink carefully”.

As HIMs we should try to affect the people around us positively and help them to get better by telling them the mitigation, not make them focus on the risk.

MOLESKIN:
This was my VQ.  Thanks to the PAX for following my lead and swinging those rocks.  From my post Q high, I’d recommend it to all the HIMS at the back to step forward and do it!
ANNOUNCEMENTS:
Everyone at the workout got their 100 squats in today.  Post them in the August challenge.

Exposives

THA-THANG:

Everyone did split squats while each PAX did 5 burpee pull-ups. Round 1: left leg. Round 2: right leg

Alternate between Alligator Merkins and broad jumps at every line down the parking lot and back.

Power skips down and back. Alligator Merkins/Broad Jumps down and back. Power skips down and back.

11s

  • Squat Jumps
  • Single-leg Straight-leg Deadlifts

COUNT-OFF & NAME-O-RAMA
38 PAX
CIRCLE OF TRUST/BOM:
https://www.evernote.com/l/AXZB4u79SWlN0pkI9Bv3mfXWDFzz7xCq6VY

Putting in the Miles

THE SCENE:  A little humid but beautiful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Merkins IC x 10
  • Tempo Squat IC x 10
  • Baby Arm Circles (front/back) IC x 13

THA-THANG:

Simple circuit with 4 stations – 1 exercise at each station. 1st lap = 10 reps of each exercise, 2nd lap = 9, 3rd lap = 8, and so on. Complete the reps at each station, run to the next station, and continue until recovery.

  • Station 1 = Next to the light pole on the grinder; Exercise = Big Boy Sit Ups
  • Station 2 = Top of Little Baby Hill; Exercise = Merkins
  • Station 3 = Covered structure over there near the Chapel; Exercise = Jump Squats
  • Station 4 = Playground; Exercise = Burpee Box Jumps

MARY:

Some Flutter Kicks, SSH’s, American Hammers, and Plank to finish up

COUNT-OFF & NAME-O-RAMA

40 strong this morning, including 1 FNG; welcome Bratwurst

CIRCLE OF TRUST/BOM:

From Four Pillars of a Man’s Heart by Stu Weber:

“Any servant-king who thinks he doesn’t need help is deceiving himself. We do need help, truckloads of it. Remember, it was God who said, ‘It is not good for the man to be alone.’ But unless the burden of ultimate leadership falls on the man, then a man’s wife and even his children are not sure what role he is playing and how to support and help him. However, when the servant-king is clearly on his throne of accountability and responsibility, then those around him can better determine how to serve his need to be and function as God designed. But when he is on the throne, then off the throne, on and off, leading and then not leading, it becomes almost impossible for those around him to know how to help him.”

 

Images

THE SCENE: Sunny and nice, high 60’s to low 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 10 Burpees, 10 Windmills, 10 Rockettes, 10 Cherry Pickers
THA-THANG:
Mosey to Playground.  All my benches.  We will do elevens starting with 10 bench jumps and 1 decline merkin, working our way to 1 bench jump and 10 decline merkins.

Mosey to Pavillion.  We will do elevens starting with 10 picnic table pull-ups and 1 bench lift working our way to 1 picnic table pull-up and 10 bench lifts.  Afterward, we will do a 60 second squat with backs on wall.

Mosey on roadway south until it starts heading west.  We will stop to do 20 American Hammers.

Mosey to area close to stop sign as round heads west.  20 Box Cutters.

Mosey on roadway to front of Admin Bldg.  Stop at Cone 1 which is in front of sidewalk going to stairs of admin bldg.  We will be running clockwise on roadway going around admin bldg, stopping at each cone to do the listed exercises that will be written be each cone.

  • Cone 1 (located by sidewalk to Admin Bldg):  Deon Sanders to flagpole and sprint back, staying on right sidewalk going and left sidewalk coming back.
  • Cone 2 (located on inlet by road as it heads west on south side of admin bldg):  20 Carolina DryDocks
  • Cone 3 (located at boulder pile):  Pick up appropriate size boulder and do 20 overhead presses, 20 curls 20 rows and 20 squats.
  • Cone 4 (located past parking lot and on west side of admin bldg.)  Hop to Cone 5.
  • Cone 5 (located about 25 yards past Cone 4):  Bear Crawl to Cone 6.
  • Cone 6 (located about 25 yards past Cone 5):  20 Star Jumps
  • Cone 7 (located near stop sign on northeast side of Admin Bldg):  20 Hello Dollies
  • Cone 8 (located on right of roadway as it heads past Admin Bldg.  20 Dive Bombers
  • Cone 9 (located opposite of second set of stairs to left of roadway that is east of admin bldg):  Run up and down stairs three times.

Rinse and repeat after completing the nine cones.

Mosey to AO.

MARY:
20 Pickle Pounders, Boat Canoe
COUNT-OFF & NAME-O-RAMA
16 men.  We had Honcho from the Johnson City AO join us.  We also had an FNG, friend of Punch List named Nate Moore.  He is an attorney and we gave him the F3 name of Jail Bait.
CIRCLE OF TRUST/BOM:
We are made in God’s image.  The Bible says it.  If this is true, there is greatness within us.  We are created to do powerful things, wonderful things.

We usually don’t think that way.  We often think of ourselves as poorly made creatures who need to be molded into something completely new.  Kathleen Norris states in her book, Cloister Walk “These days when someone commits an atrocity, we tend to sigh and say, “That’s human nature”  And certainly, we humans are sinners.  But as Norris remarks, “our attitude would seem wrong-headed to the desert monks, who understood human beings to be part of the creation that God called good, special in that they were made in the image of God. . . This is why Gregory of Nyssa speaks so often of ‘returning to the grace of that image which was established in you from the beginning”

We usually seek God outside of ourselves.  This can be when we go to church, when we take a nature walk, when we read the Bible, when we see God reflected in our fellow humans.  But, because we are made in God’s image, we are also capable of seeing God within ourselves.  As Bob Benson says in his book, See You at the House, “I must listen to the voice that is within me.  For that voice, too, is the purposeful, calling voice of God to us.”

When in my twenties, I had difficulty listening to the voice of God within me.  I was in a career field that others had encouraged me into but I struggled with it and did not have a great love for it.  My heart, my soul, the voice of God within me, was telling me to try psychology, but it seemed impossible – I would have to leave a job and go back to school.  Yet, that voice kept calling to me and with the help of God’s voice through conversations with friends and those who loved me, I finally listened fully to God’s voice within me.  It has made all the difference to me.

I encourage you to start listening closely to the voice of God within you.  What is your heart saying to you?  Can you hear God’s voice within you?  Start listening to that voice for direction.  And in your prayers, listen to that voice within you.  Certainly, continue to listen to others and look outside of yourself for God’s directions to you.  But also listen within yourselves for God’s directions to you – because you are made in the image of God.

ANNOUNCEMENTS:
3rd F on Saturday, August 11.

Kickball tournament on Saturday, August 18.

Circuit City

THE SCENE: Mid 70’s. Humid and Muggy. Does it ever change?
F3 WELCOME & DISCLAIMER:  Check yo’ self before you wreck yo’ self.

WARM-O-RAMA:

21’s – Side Straddle Hop (Count 5 IC and the rest silent to 21. Everyone must stop on 21 exactly together or else..burpees as punishment!)
Cherry Pickers x 10 IC
BBS x 10 IC
Baby arm circles x 10 IC
THA-THANG:
Main Circuit (8 stations):
Circuit from AO start down to new parking lots by playground. Sprint/jog in between exercises:
  1. 15 merkins
  2. 15 BBS
  3. 15 Crunchy Frogs
  4. 15 Carolina Dry Docks
  5. 5 Burpee pull Up
  6. 20 Dips
  7. Decline merkins
  8. 15 Box Jumps
Rinse and repeat for 20 min or until QIC says recover
25’s (ex. 7’s or 11’s) on baby hill
Bottom of hill workout: Hands above head squat jumps
Top of hill workout: Hand release merkins
Partner merkins sets of: x 15, 10, 5
Circle of Pain (COP) Abs!
Bear Crawl clockwise until told to stop..bear crawl counterclockwise until told to stop.
Not So Lazy Boys (my personal fav)
COUNT-OFF & NAME-O-RAMA: 27 PAX
Snitch, Dimples, Dog Bite, Rusty, Cheatsheet, Cat Gut, Woodshack, Possum, Fabio, Toll Bridge, Hot Tub, Compost, Carney, Umbro, Bunny, Lights Out, Mayhem, Flanders, Jenner, Gibbler, Slim Shady, Chaco, Pringle, Guano, Pusher
CIRCLE OF TRUST/BOM:
Frustrated with kids?
Frustrated with wife?
Frustrated with job, friends, family, health?
Depleted? Tossed around by the waves of life?
Isaiah 40
Biblical times war = more than matter between nations but also deities.
Peoples of conquered nationals pqxs often adopted conqueror’s religion b/c they believed their deity was superior to their own.
Don’t lose perspective of what’s important in life.
No one and no nation is big enough to be a threat to God.
MOLESKIN:
Prayers were requested and lifted up for Slide Rule’s mother passing and family. Please lift them up in this time of transition with peace, love, and comfort.
Prayers for Jenner to get an interview for med school (in Bahamas!). A 10 year dream in the making!
ANNOUNCEMENTS:
Make sure you add your miles to the July challenge! Rep it hard from the Asylum.
3rd F event at downtown location Overlook. August 11!