F3 Knoxville

Category: Asylum AM

Founding AO

No CMUesday

THE SCENE: A hint of fall in the air.  First time in the 50’s in a while
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with 20 SSH on 4ct, Tie Fighters Left and Right x10, Rockettes x12, Imperial Walkers x10 mosey’d to pavilion for 10 tempo incline merkins and 10 tempo dips.
THA-THANG:
Mosey’d to lower parking lot for a 4 corner(ish) workout starting at corner 1 with 25 jump squats.  From there you bear crawl out to cone 1 about 20 yards out, once there switched to crab walks to cone two, then once at cone 2 back to bear crawls to cone 3.

25 gas pumpers at cone 3 then run to the 3rd corner at adjacent parking lot for 25 merkins, and then run to 4th and final corner for 25 dry docks.  Hope was to finish 4 rounds.  We didn’t quite get 4

Once 6 was up we completed a circuit in one parking lot.  Idea was one exercise at a time, performing 25 at one end, run to the other end of the lot for 20, run back for 15 and so on.  All the way to 5 reps

Once you completed 5 reps you moved on to the next exercise.

Exercises were: LBC, Flutter Kick, and F Mercury’s

Once completed we had time for one last “Hard as you can” up Baby Everest.  Then circled up.

MARY:
We did 10 SSH’s on 4ct.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We talked about loss and I shared this prayer:

Lord Jesus, thank you for guaranteeing the Day of no more death—whether by “natural causes” and aging, way too early “Homecomings,” or by senseless acts and dark circumstances. Though you have already removed death’s “sting” (1 Cor. 15:55-56), it still slaps us in the face, buckles our knees, and rocks our sensibilities,.

 

Thank you for validating our shock, encouraging our grief, and giving us tears. Standing before your friend’s grave, you wept before you raised Lazarus to life. You revealed your anguish before you exercised your power. Death is a violation. It’s not the way things are supposed to be.

 

It’s only because of your death and resurrection, we now gratefully affirm death isn’t sovereign, you are. Sin didn’t triumph, you did. Our funeral doesn’t get the last word, you do. Jesus, you are the grace giver and grave robber. Death’s keys are in your hand, and so are we.

With the same hand you will wipe every tear out of eyes, reach into our painful stories of loss now. We still have questions, but we don’t question your goodness and faithfulness. Because the Gospel is true, to be absent from the body is to be present with you. Life is Christ and death is gain. Our mourning is for this brief, painful moment; but eternal joy will come in the morning. Thank you, and So Very Amen.

 

 

 

 

 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Talent towards Career, Genius towards life

THE SCENE: Cool and Breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10x Little Baby Arm Circles (E.W.)

10x Cherry Pickers

THA-THANG:

                              Mosey To Pavillion:

Partner Up:

        • (3 Sets)

          Pax #1 Does 10x Dips on Table Bench w/ feet on Pax #2 Back in Plank

          Pax #2 Holds Plank while Pax #1 Completes

          Mosey To Swings:

        • (3 Sets)

          Pax #1 does 10x Body Rows @ Swings

          Pax #2 does Merkins @ Bottom of Hill while Pax #1 does Reps

Mosey Back to Oval Office:

Stop 1.) 10x Tempo Squats

  • @ Oval Office:

    400m Run Broken into 2 halves by cones

    Using Same Partners:

    Pax #1 does 10x Merkins, 10x Big Boys- When complete Pax #1 runs to catch Pax #2

    Pax #2 does bear crawl as far as he can in time-

    When Pax #1 catches up to Pax #2, Pax #2 Starts Merkins/Big Boy Reps while Pax #1 begins bear crawl.

    Second half of 400m track, bear crawl switch to lunges.

MARY:

10x Overhead Clap (4 ct)

10x Seal Clap (4 ct)

10x Flutter Kicks (4 ct)

10x Ankle Touches (4 ct)

Little of this little of that shoulder/quad stretching

COUNT-OFF & NAME-O-RAMA
@Smuggler @Nail @Hot Squat @Nair @Shrimp Net
CIRCLE OF TRUST/BOM:
“Talent towards career, Genius towards life”

Put 100% effort into your job every day, but know when the work day is over and to focus on our true meaning. Leave your work at the door, and commit 100% to your family

 

Obstacles to Joy

THE SCENE: A beautiful 80 degree fall evening
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
SSH, cherry pickers, this and that, Rockettes, and some leg stretching
THA-THANG:
Insert information about the workout.

  • Battle Buddy (4 Rounds):  cacoons, pike ups, starfish, squats
  • Battle Buddy (4 Rounds): supermans, mountain climbers, LBCs, squats
  • Battle Buddy (around the Admin/Overlook):  10x merkins, squats, SSH

COUNT-OFF & NAME-O-RAMA
12 HIMs
CIRCLE OF TRUST/BOM:

When I get in a funk, I read “The Book of Joy” by Douglas Abrams.  It documents a meeting between Archbishop Desmond Tutu and the Dalai Lama where they discuss “lasting happiness in a changing world”.  The book is separated in two sections, 1) Obstacles to Joy & 2) the Eight Pillars of Joy.

A quote that resonates with me: “Too much self-centered thinking is the source of suffering.  With a self-centered attitude, you become distanced from others, then distrust, then feel insecure, then fear, then anxiety, then frustration, then anger, then violence.”  It reminds me that, when I start focusing on myself, and forget to focus on others, things start going off track.  Like the F3 concept of “Living Third”.

The Obstacles to Joy

Fear, stress, & anxiety:  Stress & anxiety often come from too much expectation & too much ambition.  When we don’t fulfill that expectation or achieve that ambition, we experience frustration.  Often, we are not being realistic about our ability.  When we have a clear picture about our own capacity, we can be realistic about our effort. Then there is a greater chance of achieving our goals. But, unrealistic effort brings disaster. So, in many cases, our stress is caused by our expectations and ambition.

Frustration and anger: “A moment of patience in a moment of anger will save a thousand moments of regret.”  When anger develops, ask what is the cause? Then ask what will be the result of that anger? You will realize anger is of no use in solving problems. It just creates more problems.

Loneliness:  We are social animals & cooperation is necessary for survival, but cooperation is based on trust. When there is trust, people are brought together. When you have a compassionate mind, the atmosphere around you is positive.  If you feel fear & distrust, then others will distance themselves from you. They will feel cautious, suspicious, & distrustful.  And that brings about the feeling of loneliness.  Although the drive behind excessive self-focus is to seek greater happiness for yourself, it ends up doing the opposite. When you focus too much on yourself, you become disconnected from others. You also become alienated from yourself, since the need for connection with others is a fundamental part of who we are as human beings.

Envy:  What causes suffering in life is a general pattern of how we relate to others: 1) Envy toward the above, 2) competitiveness toward the equal, & 3) contempt toward the lower.  Often envy comes because we are too focused on material possessions and not on our inner values. When we focus on experience or knowledge, there is less envy.

Suffering & adversity:  Suffering can either embitter or ennoble us.  The difference lies in whether we can find meaning in our suffering. Without meaning, we can become embittered. But, when we can find meaning in our suffering, it can ennoble us.  The depth of our suffering can also result in the height of our joy.

Amazon book: https://www.amazon.com/Book-Joy-Lasting-Happiness-Changing/dp/1524708631/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1662562715&sr=8-1

Audible audio book:  https://www.audible.com/pd/The-Book-of-Joy-Audiobook/B01IQ15URC?qid=1662562762&sr=1-1&ref=a_search_c3_lProduct_1_1&pf_rd_p=83218cca-c308-412f-bfcf-90198b687a2f&pf_rd_r=4JBQYWP0YQ9EQ71QS9JS

ANNOUNCEMENTS:

Sept 10th, 9/11 Stair Climb, 10a Asylum

Sept 11th, Picnic, 4p Victor Ashe (check Slack for details)

Always Have a Plan B at the Asylum

THE SCENE: 70 degrees and raining. Well it was when we started.
F3 WELCOME & DISCLAIMER: Yes all the right things
WARM-O-RAMA:
SSH, TN Rockin’ Chairs, Froggie Squats, Windmills, Tie-Fighters & Aussie Mountain Climbers.
THA-THANG:
The plan to workout in spaces around the Asylum were thwarted by the rain. So we started at the Pav-Lov with Matlock’s Leg Day Pyramid.

  • 10 Pistol Squats
  • 20 Weighted Step-Ups
  • 30 Weighted Calf Raises
  • 40 High Knee Jumps
  • 50 Weighted Butt Touchers
  • 75 SSH
  • 50 Weighted Alternating Lunges
  • 40 Rocky Balboas
  • 30 Goblet Squats
  • 20 Jump Squats
  • 10 Bulgarian Split Squats

Phase II:

  • Run up Baby Everest & do 3 Man-Makers
  • 15 Table Rows
  • 20 Big Boys
  • 60 Calf Raises (20 Straight Ahead, 20 Toes Out, 20 Toes In)
  • Balls to the Wall
  • Then repeat Phase II from the top

Phase III:

  • Run a lap around the Cloud
  • Dante’s Core (2 times)
    • 10 Hollow Rocks
    • 10 V-Ups
    • 10 Reverse Crunches
    • 10 Seconds of Planks on Your Back (Keep your legs and arms off the ground for 10 seconds)
    • Rest for 10 Seconds and Repeat

MARY:
No time for that.
COUNT-OFF & NAME-O-RAMA
5 HIMs came out to Labor through a workout on Labor Day (Hands, Rainbow, Matlock, Doublewide and Sawdust)
CIRCLE OF TRUST/BOM:
Exploring the lyrics of Casting Crowns’ song “Only Jesus” and the importance of making our legacy about working for God’s glory and not our own.
ANNOUNCEMENTS:
September 11th Stair Climb at 10:00 on 10-Sep-22. Family Picnic at Victor Ashe Park on 11-Sep-22.

Be a Leader, not a Boss

THE SCENE: A bit toasty, but not too bad.  The breeze made it tolerable
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

-SSH x 10 (4-ct, IC)

-Plank Jacks (4-ct, IC)

  • Rockettes (4-ct, IC)

– 10 Windmills (4-ct, IC)

– 20 Moroccan Night Clubs (4-ct, IC)

– 10 Grady Corns (4-ct, IC)

– Little of this and that

THA-THANG:

MOSEY down Roadshow Run.  Head north on the path doing Nickel/Dime/Quarters (run 1 light do 5 reps, run 2 lights do 10 reps, run 5 lights do 25 reps) Go all the way to the small parking lot near where the main drive goes down to the ball fields.  Exercises are:

  • Merkins
  • Froggy Jumps
  • Imperial Walkers (2-count). NOT walking forward.

MOSEY to the hill south of the Bermuda Triangle

  • JINXY’S FOUR AND A QUARTER. Start at bottom of hill, run to top of slope and do 25 reps of an exercise, return to starting position.  R&R 4 times, totaling 100 of the exercise.  Do Flutter kicks or LBCs until the 6 catches up.
    • Round 1: Carolina Dry Docks
    • Round 2: Lunges (single count)
    • Round 3: LBCs (single count)

MOSEY to the Colosseum.  Stop at stop sign to do 20 Flutter kicks (4-ct, IC)

  • RUN to 3 o’clock position, do 20 SSH, run back down and then over to 9 o’clock position, 20 SSH, then meet back at center by Overlook.
  • Run to stairs. 10  SSH, run to the right about 50 feet, 10 SSH, run back to stairs and to the other side (left) 50 feet, 10 SSH, back to center. (NOTE: This was supposed to make a “UT” on our Garmin maps, but it ended up looking more like an anchor…)

MOSEY to AO

MARY:
20 American Hammers, 20 Dead Bugs (both 4-ct, IC)
COUNT-OFF & NAME-O-RAMA
6 sweaty dudes.
CIRCLE OF TRUST/BOM:
Be a LEADER, not a BOSS.  Leaders join the team, get their hands dirty, lead by example.  Bosses sit up in their executive chairs and tell others what to do.  F3 is not a “clipboard workout”.  Whoever leads, also embraces the suck along with the PAX.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

9/11 Remembrance Hill Climb Sept. 10 10 am at the Asylum, BBQ at Victor Ashe park Sept. 11 4 pm