F3 Knoxville

Category: Asylum AM

Founding AO

Embrace the Suck

The scene : Pretty Dang nice out!

The Theme: Embrace the suck
THE THANG
COP
Ratchet Effect x3
Hill Billys
Sumo squats x20
Narrow Squats x20
Mountain merkins x10
Surfees x10

MOSEY to the Playground for Leg ups/quad blasters 3 sets each leg x30

Mosey to the PAVALON for bench pull ups. while others are hanging leg/ab execersise in the dug out. Rinse and repeat 4 times x20 reps

Mosey back to the AO for Doracides.
100 merkins, 200 LBC, 300 squats P1 does reps while other does suicides with increaing burpees at each cone

Circle up for PAX choice. CONES OR MUSIC! Pax chose music. I get Knocked down. Do a burpee everytime the song says I get knoecked down, SSH between. TOtal of about 32 burps
BOM
As Shakespear once said “Let thee embrace me, sour adversity, for wise men say it is the wisest course” = Embrace the Suck. Get out there and challenge yourself and push your self so you can change yourself for the better.

Cardiac 50’s

The Scene: perfect conditions – 65 degrees, overcast

The Thang:

5:30 COP – 7 min

  • Baby arm circles X 10 (forward/backward)
  • Cherry Picker
  • Sumo squat

Mosey to Cardiac “50’s” (5 Burpees/10 Mercan’s/15 Jump Squats/20 Dips)

Beginning at the bottom, perform 5 burpees, then at each turn perform the next exercise. Rinse and repeat for a total of 5 times up the hill. On the 6th hill, backpedal to the first turn then sprint the remaining hill. Hold Al Gore’s until everyone finishes at the top.

Mosey to parking lot – rotate with battle buddy

One man backpedals the hill while the other performs Lunge, Lunge, Squat. Trade when the hill runner returns.

Next exercise: Sharks and Minnows

Next exercise: abs

  • Leg throws X 10
  • Hands of time X2
  • American Hammer on the 4 count
  • ATM’S

Romans 12: 1-6

BEING INTENTIONAL

So here’s what I want you to do, God helping you: Take your everyday, ordinary life – your sleeping, eating, going-to-work, and walking-around life – and place it before God as an offering. Embracing what God does for you is the best thing you can do for him. Don’t become so well-adjusted to your culture that you fit into it without even thinking. Instead, fix your attention on God. You’ll be changed from the inside out.

So much of life can be just going through the motions. We need to be intentional in the things we do. Whether it’s a theme like forgiveness, which the Lord has put in my life lately, or the way you treat your wife, kids, co-workers, etc. Let’s be intentional in our deeds and actions this week.

Burpee Fest

F3 Welcome & Disclaimer

5:30 COP

Side Straddle Hop X 30
Imperial Squat Walkers x 20
Little baby arm circles Front x 10 and back x 10
Speed Skaters x 20
Mountain Climbers x 20
Burpee Dan’s – Groups of 4

4 Burpee : 4 lunges across lot.
Down to touch the fence and back up in reverse sprint back to start
3 burpees : 4 lunges back to starting position.
2 burpees : 4 lunges back to starting position.
1 burpees : 4 lunges back to starting position.
*Speed Skaters until everyone returns

 

The Pull up Run

10 Pull ups, 25 Rows, 25 Mercans x 3.
Burp Back Mountain

The exercise is then performed by pairing up with one person proceeding to run backward up the hill/forward down the hill 5X while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, pax continue to run hills until entire pax completes.

Crawl Bear 1/2, Backwards Run, Sprint

Hands of Time

Q starts the PAX, legs up at 90 degrees, hands under your rear. One PAX at a time in a wave like motion- Each PAX counts off aloud as they drop and hold 1,2,3, etc around the circle until finished. Drop straightened legs to 10 degrees and hold until a full revolution has been made (as the second hands would move around a clock) then return to 90 degrees and repeat until smoked!

I do not do what I want but do everything I hate
Our spiritual life is just like our physical fitness. We get better with consistency and effort.  The same can be said about our spiritual growth.   We will get out what we put in and the more time we are with God in his word the more he will reveal himself to us and allow his spirit to work through us to accomplish his purposes.    He dies on the cross and has given us new life in his spirit to overcome sin.
Romans 7:15-25 – Paul
15What I don’t understand about myself is that I decide one way, but then I act another, doing things I absolutely despise. So if I can’t be trusted to figure out what is best for myself and then do it, it becomes obvious that God’s command is necessary.

17-20But I need something more! For if I know the law but still can’t keep it, and if the power of sin within me keeps sabotaging my best intentions, I obviously need help! I realize that I don’t have what it takes. I can will it, but I can’t do it. I decide to do good, but I don’t really do it; I decide not to do bad, but then I do it anyway. My decisions, such as they are, don’t result in actions. Something has gone wrong deep within me and gets the better of me every time.

21-23It happens so regularly that it’s predictable. The moment I decide to do good, sin is there to trip me up. I truly delight in God’s commands, but it’s pretty obvious that not all of me joins in that delight. Parts of me covertly rebel, and just when I least expect it, they take charge.

24I’ve tried everything and nothing helps. I’m at the end of my rope. Is there no one who can do anything for me? Isn’t that the real question?

25The answer, thank God, is that Jesus Christ can and does. He acted to set things right in this life of contradictions where I want to serve God with all my heart and mind, but am pulled by the influence of sin to do something totally different.

The Solution Is Life on God’s Terms

1-2 With the arrival of Jesus, the Messiah, that fateful dilemma is resolved. Those who enter into Christ’s being-here-for-us no longer have to live under a continuous, low-lying black cloud. A new power is in operation. The Spirit of life in Christ, like a strong wind, has magnificently cleared the air, freeing you from a fated lifetime of brutal tyranny at the hands of sin and death.

The Mexican Wave

THE SCENE

55 degrees and cloudy

Welcome & Disclaimer

Warm-up:

Butt kickers, high knees, lunges front and side, kangaroo hops

THE THANG

  • Group big boy sit-ups in unison x 50 which turned into the Mexican wave. Enough said
  • Hill chase – 1 with block running up hill, other sprint to catch him. Rinse and repeat x2 each way
  • Mose to flag pole – 2 sets of ATM 15,10,10
  • Mose to baseball field – leap frog over under relay challenge.
  • Mose back to AO – block workout in pairs – big boy sit-ups, overhead press, side press, flutter kicks, hello dolly’s.
  • Suicide sprints in parking lot with 20 merkins x2
  • Finish with a game of sharks and minnows.

COT – 35

BOM

Choices, Choices.

“Life is a matter of choices…..and every choice you make, makes you” John Maxwell.

Dipper Doin’ Work!

WARM-UP
20 SSH
10 Imperial Walkers
10 Forward Arm Rolls
10 Backward Arm Rolls
10 Cherry Pickers
10 Gradual Squats


Mosey on Road to South of Admin Building
20 Hello Dollies on 4 count
15 Mountain Climbers on 4 count

Mosey to Area East of Admin Bldg To Second Flight of Stairs
10 Shoulder Taps (four count) in Merken Position
Run up Stairs and Go left to the other flight of stairs
20 Big boys
Run down stairs and go back to original flight of stairs
Repeat

Mosey to Roadshow Run
Go down and up the long flight of stairs once, staying to right to avoid men coming up or down
Go back down second time and run to trail. Do big boys while waiting on others.


Mosey to Bottom of Mt. Everest
20 Merkens
Run all the way to top of Everest and back to original meeting place by Admin Bldg.

Around the Bases

Grab Large Boulders out of my pickup truck
Set up four bases.
Have a pair of guys at each base.
Base 1: 20 Overhead presses and 20 squats
Bear crawl to base two
Base 2: 20 Curls and 15 Star Jumps
Sprint to Base 3
Base 3: 20 Squat Lifts and 10 Box Cutters
Run backwards to Base 4
Base 4: 20 Bench Presses and 15 Squat Jumps
Sprint to Base 1
We repeated this almost three times until it was time to end workout

BOM
Message

Power of the Powerless is a book by Christopher de Vinck

About his brother, Oliver, born with birth defects and who lived 33 years unable to talk, walk or see, profoundly retarded, fed by family throughout his life.
The author first published a short article about the life and death of his brother in The Wall Street Journal
He talked about how this powerless person had a life that was profoundly meaningful
He made the lives of the author and his family more meaningful through the sacrifices and love that they, as humans, gave to him.
The response from around the nation and around the world was profound.
Some responses came from famous people like President Ronald Reagan, Fred Rogers, and Eunice Kennedy Shriver.
Others came from bishops, ministers, rabbis and priests.
Others came from folks like you and me but also from people who had family members who were powerless, just like Oliver.
The article was published again, numerous times, in other newspapers and magazines.

Henri Nouwen, the famous priest, theologian, and professor met Christopher de Vinck before he wrote that article. Christopher visited Nouwen when Nouwen was a professor at the Harvard School of Divinity. It was after meeting Christopher that Nouwen went on to work with the mentally and physically handicapped at the L’ Arche Community.
In writing the forward to de Vinck’s book, written after the article was published, Nouwen said that Oliver’s story and the story of many others who have also been powerless (written about in de Vinck’s book) “breaks with all human logic, all intelligent predictions, all normal norms of success and satisfaction. It turns everything upside down. It speaks not only about the power of the powerless but also about love offered by those who cannot speak words of love, joy created by those who suffer grievously, hope given by those whose lives are complete failures, courage enkindled by those who cannot make the slightest move on their own.”
Jesus Christ, of course, turned the world’s notions of success upside down. In a week when we have seen images of helpless children gassed to death in the horrors of those who attempt to dominate others, we are touched, we are moved beyond the comforts of everyday living, and moved by the power of the powerless.