Abscess – Page 49 – F3 Knoxville

Sunrise at the Asylum

October 7, 2017 Capn Crunch

THE SCENE
60 & Clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
SSH x25 IC
Tempo Squats x15 IC
Tempo Merkins x15 IC
Imperial Squat Walkers x15 IC
Baby Arm Circles Fwd x10 IC
Baby Arm Circles Bkw x10 IC

THA-THANG
Mosey to hill near asylum. Stop along the way for Leg Blasters

20x air squats (single count IC)
20x in-place lunges (10x each leg IC)
10x squat jumps (single count IC)
10x jumping lunges (5x each leg IC)

Battle Buddy Pyramid
Battle Buddy 1 runs to cone and does 2 exercises while Battle Buddy 2 does reverse lunges. Each person will do both exercises with the following reps: x5, x10, x15, x10, x5. We will do 2 rounds.
Rd 1

Tuck Jumps
Dry Docks

Rd 2

Narrow Squats
Wide Merkins

Mosey to rock pile near asylum (at the top of Everest)

3 Exercise HIIT
Everyone performs the HIIT series, 20 sec on, 10 sec off, 3 sets, 2 rounds.

Rd 1:

High Knees
Overhead Press w/stone
Jump Squats

Rd 2:

Ice Skaters
Bent Over Rows w/stone
Burpees

Mosey to the bottom of the hill and face the sunrise for another round of Leg Blasters.

Mosey to playground and grab some bench.

11’s
Box Jumps & Dips

Mary
Flutter Kicks x20 4ct IC
Hello Dolly x20 4ct IC
Side Crunches Rt. x20 IC
Side Crunches Lft. x20 IC
Boat / Canoe on Q

Cash out: ATMs!

COUNT-OFF & NAME-O-RAMA
17 PAX

CIRCLE OF TRUST/BOM
In Wild at Heart, John Eldredge talks about three things in the heart of every man:
– An adventure to live
– A battle to fight
– A beauty to rescue

Being a HIM means paying attention to each of these three aspects of our heart. Bottom line…IT’S NOT ABOUT US! We draw breath to be life-givers to others.

MOLESKIN
There is simply NOTHING better than watching the sun come up with the bother of F3 Knoxville! The men gave it all they had, as usual, and got better…TOGETHER!

ANNOUNCEMENTS
Alcoa launch 10.14
Truckin’ to the Pound 10.28
Pray for PAX at The Dirt Circuit and traveling for Fall Break

Submitted by Cap’n Crunch

Pair up in groups of 3

October 5, 2017 Waxjob

THE SCENE: Clear, cool, the kind of weather that makes you not think about it. Oh, and that full moon! Wow.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

2 burpees OYO
SSH IC x26
4 burpees OYO
Outhouse run, Bernie back
Remove sweatshirt (solo exercise by La-Z-Boy)
6 burpees OYO
Merk-jacks IC x15
8 burpees OYO
White Boy Breakdance IC x10 (Plank, lift left arm and walk legs to Crab, right arm up back to Plank, reverse)
10 burpees OYO
Tempo Squat IC x20
LBAC IC x20 Fwd x20 Bwd

I think we’re warmed up… Mosey to the hockey rink

THA-THANG (Part 1):
Pair up in groups of 2

69 Merkins (I’m not allowed to explain this one) x10 each
Over the wall, to the grass, back over the wall
1 man BBS x30, other Plank, high-5 each rep. Switch.
Over the wall, to the grass, back over the wall
Helping Hand (PAX sit facing one another, grab right hands, stand together) x10 each hand
Over the wall… Mosey to the Party Rock pile

THA-THANG (Part 2):
Pair up in groups of 3. Each group gets 2x hand-size rocks, 1x CMU size. 2 lines facing one another across parking lot. One line has CMU size, other line has hand size. Each line does exercise until relieved by third member of pair. 2 trips through this list:

CMU size line:

Squrl ( simultaneous Squat and Curl)
Forward raise
Hip Thrust
RowMo (CMU at chest, bow at waist, perform row, return to standing)

Hand size line:

Man-Makers
Lateral shoulder raise
Wax On/Wax Off
Raise the Roof

MARY:
Only a couple minutes left for Mary: Row Row Row Your Boat. Sing the song while doing American Hammers in Boat position. Switch to Canoe, keep paddling, sing the song again. R&R like 3 times or so.
COUNT-OFF & NAME-O-RAMA
18 PAX showed up for work today, welcome to FNG Quaker!
CIRCLE OF TRUST/BOM:
Sunday’s message has stuck in my mind this week. The topic was faith and putting trust in God for both the big things like salvation and the little things that bring us anxiety or worry. The phrase that hung in my mind was “practicing” trust. If we are not intentional about where we place that trust on a day-to-day basis, our natural tendency is to trust ourselves or something that we can see. We get together in the mornings to stress ourselves physically, training our bodies to respond to the demand. Spiritually, it’s only through intentional practice of continually turning things over to God that we can train our stress response to do the same. Search your heart for any areas where your trust is placed elsewhere, and surrender those to Him.
MOLESKIN:
Good shoulder content today… The DP Pax may be a little too uptight for the breakdancing. Or maybe they just need more practice!.
ANNOUNCEMENTS:
Lunch today at Hardin Valley Brown Bag (11:30).

Truckin’ to the Pound (first annual) 10/28. Starts 6AM at the Truck Stop!

F3 Knoxville 2nd anniversary 11/4 at Anchor Park

Burpee Attack

August 5, 2017 Mayberry

THE SCENE: 61 degrees and PERFECT

F3 WELCOME & DISCLAIMER

WARM-O-RAMA

SSH X20

Baby arm circles x20

Mosey around the parking lot

SSH burpees x5

Karate kid burpees x 5

Plank jack burpees x5

Inch worm burpees x5

LBC burpees x5 (5 LBCs in between)

THA-THANG:

Mosey to soccer field

Diamond burpee x5 (5 diamond merks inbetween)

Donkey kick burpee x5

Superman burpee x5 (5 sec hold)

Rocketts burpee x5 (touch each toe 5 times)

Mosey to the dugout stands

Decline burpee x5

Ratchet squat burpee x5

Box jump burpee x5

Fence cling “30” count

Fence sit “30” count

Balls to the wall “30” count w/ 4 merkins

Bear crawl up hill and mosey to Turf field #1

Candlestick burpee x5

Domo burpee x5

Long jump burpee x5

(Run 10 yards and jump as far as you can, do burpee)

Competition 2 teams of 10;

Two men bear crawl to midline while team high knees with them. Switch every 50 yards until all have crawled.

Then burpees x5

Roll burpees x10 across the field

Competition same teams:

All members Bernie sanders to midline, sprint back, Bernie sanders to other goalline then sprint back (2 burpees on the way)

All do burpee x5

Ring o burpees:

Circle up. While pax member runs around outside we hold al gore and then do burpee on return. Burpee count 20

MARY:

Reps of 5 three count inbetween

Flutter burpees x5

(122 burpees total + -)

CIRCLE OF TRUST:

Doing more than what’s required.

One of the things that my wife and her father has taught me is to do things better than needed. It use to drive me crazy that they would be so intense on perfection and doing things exactly right or better than what was asked of them. My thought process was just get it done, get it done right, but just get it done and do it quick.

She has taught me to take my time at things when I can and really look at details and how it can be done the best way not just “done”.

Challenge: the next thing you are tasked to do, do it one to two steps better.

BOM

ANNOUNCEMENTS:
October 6, Trail run with Moses

October 28, Truckin to the Pound

November 4, 2year anniversary of F3 Knoxville

The Basics…

July 8, 2017 Capn Crunch

THE SCENE
71 and overcast

Welcome & Disclaimer

THE THANG
COP
– SSH x30 IC
– Burpees x10 OYO
– Cherry Pickers x10 IC
– Tempo Squats x10 IC
– Burpees x10 OYO
– Arm Circles Forward x12 IC
– Arm Circles Backward x12 IC
– Burpees x10 OYO

Mosey to cones along the road up near the front of the Asylum
– Stop along the way and circle up for Merkins/BBS Combo…10-9-8-7-6-5

Countdown
Partner up. On person performs the routine while the other jump ropes, then switch.

Routine:
Run to far cone, perform x20 reps. Run back to first cone, perform x15 reps. Run to the second farthest cone and perform x10 reps. Run back to first cone perform x5 reps.

Perform 2 rounds of each of the following exercises:
– Merkins
– Dry Docks
– BBS

Mosey to hill leading up to the Asylum.

Jelly Legs
Start bottom of hill on the side Asylum.
R1: Hold squat position for 10 count, perform 10 squats, run hill to tree, at the top do 2 Burpees.
R2: Hold squat position for 20 count, perform 20 squats, run hill to tree, at the top do 2 Burpees.
R3: Hold squat position for 30 count, perform 30 squats, run hill to tree, at the top do 2 Burpees.
R4: Hold squat position for 40 count, perform 40 squats, run hill to tree, at the top do 2 Burpees.
R5: Hold squat position for 50 count, perform 50 squats, run hill to tree, at the top do 2 Burpees.

Mary
– ATMs
– 4ct Flutter Kicks x20
– Side Crunches x20 each side
– 4ct Hello Dolly x20

Mosey back to SP.
– ATMs

COT
Number Off and Name-O-Rama (21 PAX, 2 FNGs (Chip and Asylum)

BOM
Two Types of Commitment:
Constraint
– Constraining commitment is forced
– Feels like a stifling of our freedom

Dedication
– Dedication commitment is a choice
– Feels like an exercise of our freedom

The reason we tend to fall back on constraint commitments is that it places the responsibility of our commitment onto someone else.
– We want the results, but aren’t willing to shoulder the responsibility.
– I believe this give us insight into why “accountability partners/groups” so rarely work! They are a constraint commitment.

I think the perfect example of this is the person of Jesus and his work on the cross.
Hebrews 12:1-2
“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”

What are your physical, relational and spiritual commitments? Are they marked by constraint or dedication?

Submitted by Cap’n Crunch

Beer Run

July 6, 2017 Ratchet

The Scene: 72 and clear

F3 Welcome and Disclaimer

Tha Thang:
COP

SSH x20 IC
LBAC IC x10 forward, 10 backward
Little some o’ this/that x2
Imperial Walkers IC x20
Carolina dry docks ICx20
Squats ICx20
Jack Webb – to the grass. 4:1 Merkins to Raise the Roof

Beer Run
Partner up
Run from the coupon pile to the grassy knoll
Coupon pile – grab a coupon, run back
Grassy knoll – Al Gore, 12oz curls

Pizza Run – groups of 4
Grassy knoll – 10 overhead presses, deliver the pizza back to the pile
Coupon pile – ultimate keg stand (hold partners feet on your shoulders, squats til the pizza gets back)

Puke and Rally
Wide line
Forward roll, 5 Carolina dry docks (rinse and repeat)

Walk of shame
Bear crawl the perimeter of the parking lot
In line, x10 on a 4-count, 10 squats between each set

Hoof it back down, pick up the 6 and hustle back to AO

MARY

Hello Dolly

Flutter Kicks

LBC x4 count – 25 IC each

BOM
“And he called the twelve together and gave them power and authority over all demons and to cure diseases, and he sent them out to proclaim the kingdom of God and to heal. And he said to them, “Take nothing for your journey, no staff, nor bag, nor bread, nor money; and do not have two tunics….And they departed and went through the villages, preaching the gospel and healing everywhere.”
‭‭Luke‬ ‭9:1-3, 5-6‬ ‭ESV‬‬
“On their return the apostles told him all that they had done. And he took them and withdrew apart to a town called Bethsaida. When the crowds learned it, they followed him, and he welcomed them and spoke to them of the kingdom of God and cured those who had need of healing. Now the day began to wear away, and the twelve came and said to him, “Send the crowd away to go into the surrounding villages and countryside to find lodging and get provisions, for we are here in a desolate place.” But he said to them, “You give them something to eat.” They said, “We have no more than five loaves and two fish—unless we are to go and buy food for all these people.” For there were about five thousand men. And he said to his disciples, “Have them sit down in groups of about fifty each.””
‭‭Luke‬ ‭9:10-14‬ ‭ESV‬‬

Once we learn to put our faith in God it becomes second nature to “trust” him in the small things. We get to work and can look around at our lives and say we “trust” him, even “serve” him by our typical functions. In this case, the disciples had just been authorized with power to do all the things that they had seen Jesus doing. They went out and did as they were told and came back to excitedly report to Jesus that they had been successful. But 5 minutes later when a really big problem was presented, they handled it the same way that we do. “Oh crap man, that’s a big one. I don’t think it can be done”

Where in your life is Jesus telling you to “give them something to eat?” What is the big challenge He is telling you to have big, ACTIVE faith about? Find it and do it!

Moleskin
This was a brutal shoulder workout. The forward rolls in the rain on muddy grass were crazy and the guys worked hard. Not every Q is this much fun!