F3 Knoxville

Category: Asylum AM

Founding AO

Dips with Lily

F3 Workout, Thursday, December 1
Warm-Up
10 Burpees
20 x Jumping Jacks
15 x Cherry Pickers
15 x Gradual Squats

Mosey to Walking Track

50 Dips Using Benches
50 Baby Crunches while others do dips
Rinse and Repeat

Mosey to Hill By High Fence

Team up with partner. Each team does 200 merkins and 100 big boy sit-ups. One partner runs up hill while the other is doing the exercise

Mosey Back up Cardiac to Benches by Start of Walking Track

50 Dips Using Benches
50 Baby Crunches while others do dips

Mosey to Parking Lot By Playground

(Each man grabs one Cinder block and two bricks. Bricks are placed in middle of parking lot while Cinder blocks are places on playground end of parking lot.)

25 bench presses with cinder block then run to bricks
15 flys above chest with bricks while lying on back
10 man-makers with brick then run to cinder blocks.

25 curls with cinder block then run to bricks
Repeat the 15 windshield wiper raises and 10 man-makers then run to CINDER BLOCKs

Rinse and Repeat Twice

Mosey to AO

BOM

We all long for God but may not even realize it
Children try to satisfy that longing with toys – doesn’t last
Adults try to satisfy through bigger toys, cars, houses, boats, or meeting the right woman or getting the perfect job.

Even in relationships, if we expect the longing to be fully satisfied we will be upset – we see this in marriages where spouses blame the other for not meeting their needs.
God has make us with holes in our hearts – made us that way so that He can fill the hole. We must thirst for God.

CS Lewis in Mere Christianity said,
“If I find in myself desires which no experience in this world can satisfy, the most probable explanation is that I was made for another world.” It doesn’t mean the universe is a fraud, it means that “earthly pleasures were never meant to satisfy it, but only to arouse it, to suggest the real thing.”

In F3 we point one another to the “real thing.”

Post Turkey Burn

F3 Welcome & Disclaimer

THE THANG
COP:
Windmills IC x 15
Cherry Pickers IC x 15
Low Squats IC x 10
Burpees OYO x 10

Mosey to Baseball Field Outfield
Stuffing Suicides- working off that Thanksgiving Meal
Bear Crawl ¼ across field and sprint back
Lunge ½ across field and sprint back
Sprint to end of field and sprint back
25 Merkins and 25 Big Boy Sit Ups
Rinse and Repeat x 4

Goose and Barney were blasting through this with ease

Mosey to playground for 11’s
11’s
Alternate
Big Boy Sit Ups and Box Jumps

20 Dips and 20 Decline Merkins
Rinse and Repeat

Abs for our wives and girlfriends but only for girlfriends to look Goose and Timberlake

Flutter Kicks IC x 20
Hello Dolly IC x 20
American Hammer IC x 20
LBC’s OYO x 100

Mosey to Dugout for 1 minute of pullups

COT-
Number off and Name-O-Rama

BOM-

Pinto brought a good word with all the fast and furious things around us, there is one thing that remains constant and that is Christ. Even though the horrible fires have happened up in Sevier County we know that he is sovereign and in control.

Moleskin-
The PAX put in some good work today and we were sweating like it was summer. Timberlake made it back from Louisiana and Goose was getting in a workout before his 5th date! Good to see Smallmouth back out and you wouldn’t want to run into him in a dark alley, he is a straight up beast!
-Prayers for Pinto’s family and their cabin up in Gatlinburg
– Prayers for all of the families in Sevier County

Dimples Barbie Co-Q

The Scene: 42 and clear

F3 Welcome and Disclaimer

The Thang

Warmup: Butt kicks, high knees, Frankenstein walk

Mosey to Pavilion

Circuit 11’s: Reverse pull ups / Box Jumps with pull ups(5) and merkins(10) in between

Mosey to Playground

11’s with Incline Merkins / Dips

Barbie takes over and Mosey to parking lot

Find battle buddy: Dora (100 dive bombers, 200 smurf jacks, 300 american hammers) battle buddy bear craw downhill, do 5 merkins back pedal up the hill and switch

Lunge across parking lot for cool down

COT: Number off and Name-O-Rama

BOM: 1 Peter 4:10 each one of us has received a gift use it to serve others for God’s glory

Moleskin: Great start to the week and fun group this am.

 

Hooker’s Q?

 

The Scene:

48 and clear

F3 Welcome & Disclaimer

The Thang

Warmup: SSH x20 (IC), This right here, that right there, Michael Phelps x10, Merkins x10 (4-count IC)

Number off in 1’s & 2’s

Mosey to coupon pile: grab two coupons or one CMU

Mosey to Pavillion w/ coupon/CMU: 1’s on wall sits, 2’s on rows @ picnic tables for 1min.; switch; rinse & repeat

Mosey to dugouts w/out coupon/CMU: 1min. of pullups

Grab coupons and mosey to Cardiac Hill: Arm Circuit: Curls x10, Bent over rows x10, Overhead Press x10

To first switchback: Weighted Squats x25

To 2nd switchback: Jumpsquats x25

To the top: Arm Circuit

REVERSE & REPEAT

REVERSE & REPEAT back up

Return coupons

Abs: BBS x20, Pickle Pounders x20, Lance Armstrong x20

Suicides: each parking lot line to other curb, plank until all done

Circle up: dealer’s choice: Playpen – Hello Dolly x20

COT:

Number off & Name-O-Rama

BOM:

As we move into the holiday season, let’s think about how blessed we are and not get caught up in how we are going to “provide” the silly things for the ones we love. Bless those around you, in your community. Use whatever resources you have, do not be selfish — time, finances, talent, etc. Give back this Christmas season!

Moleskin:

It was a great morning, covering a good deal of ground and carrying plenty of extra weight. Great to have Patty join the PAX, and to see High Tide check out a Knoxville AO! Looking forward to giving back to the community in the name of F3 this December!

Asylum Poker

THE SCENE 38 degrees and dark!

F3 Welcome & Disclaimer

THE THANG
COP
SSH ICx29      (in honor of Dimples)
BAC ICx10
RBAX ICx10
Merkins ICx15
Squats ICx15

Asylum Poker
P-nut announced that the workout would be determined by use of a deck of cards.  Hearts = burpees; Diamonds= merkins; Clubs= 4 count flutter kicks; Spades= squats.  Reps would be determined by the number on the card.

The PAX moseyed to 5 spots around the Asylum, stopping to do a series of 4 exercises at each station.  Merkins, burpees, squats and flutter kicks.

The PAX stopped at the soccer field to do one round of DORA, with one battle buddy sprinting the field while the other started squats (to 250).  Plank until all were done.

Mosey to the lower baseball field parking lot.  One more round of cards, followed by a 50 yard lunge and a 50 yard bearcrawl.

Mosey back to the AO through the construction zone.  The PAX climbed fences, ran over dirt piles and dodged pot-holes en route back to the AO.

MARY
Hello Dolly (led by Edit) ICx25

COT
Number Off and Name-O-Rama

BOM
P-nut discussed how the cards were an analogy for life.  We are often dealt circumstances and situations that are out of our control, but that we have a constant source of support in Jesus.  Quoted Psalm 119:105 and encouraged the PAX to get into God’s word and let that guide our lives.

P-nut then prayed us out- including a prayer request for Simone, who will be leaving on Tuesday for military service.  The PAX laid hands on Simone and prayed for his safety and bravery.

MOLESKIN
2.1 miles, approximately 200 merkins, a multitude of squats and a TON of spirited mumblechatter (thanks Cap’n, Bandwagon, Crawdad).  Great start to the work week!