Archie – Page 59 – F3 Knoxville

Sugar High

November 2, 2017 Proton

THE SCENE: Perfect Day for a Mosey and some route 66 on the go. 26 pax left tha parking lot with a sugar high and burned off some Halloween goo!

5:30 COP

Imperial Squat Walker
High Knees 1/2 way across Lot then run it out
Skips 1/2 way across Lot then run it out
Squat 1/2 way across Lot then run it out
Karaoke 1/2 way across Lot then run it out
Shuffle 1/2 way across Lot then run it out

Mosey to Route 66

Burpees – Circle to the 6

Head to long hill

Merkins – Circle to the 6

Take Everest!

Rock Pile – Dora

3 trips each
- Partner #1 15 Curls x 30 Rows
- Partner #2 Run to the cones stopping half way for a burpee

Mosey to AO

Stops on the way
- Squats x 20
- Imperial Squat Walker x 20

Cash Out

Sprint to the top of the Hill next to the AO

Mary

Hello Dolly x 20
Flutter Kicks x 20
ATM’s
- Shoulder tap x 15
- Slow Merkin x 10
- Fast Merkin x 10

ANNOUNCEMENTS:

2 year convergence at the Asylum Saturday. Engage EH
2 year anniversary get together 2:00-5:00 at Concord Baptist

BOM

Seek a heart of Self-forgetfulness and look for the ways that God want to use you in the midst of life’s struggles We are called to be salt and light all the time not just when it suits our schedule.

Kraken’s Revenge

October 31, 2017 Capn Crunch

THE SCENE
32 and Clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
SSH x25 IC
Tempo Merkins x15 IC
SSH x15 IC
Tempo Squats x15 IC
2 Laps around the parking lot and line up on the curb

THA-THANG
Warm-Up Sprints
Start on the curb at one side of the parking lot. Lunge to the cones (approximately 1/3 of the lo) and do 2 buprees at the cone. Then sprint to end of parking lot and do 2 hand-release mekins. Sprint back and do 2 BBS. Rinse and repeat the merkins and BBS each trip until you get to 10 each.

Mosey to new parking lot

The Kraken!
Spread out to 8 cones. Complete exercise at that cone and run around the cones counter-clockwise to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop or until tie is up.

Cone 1 – Dry Docks x15 or x20
Cone 2 – Narrow Squats x15 or 20
Cone 3 – 4ct Flutter Kicks x15 or 20
Cone 4 – Star Jumps x15 or 20
Cone 5 – 4ct Shoulder Taps x10 or 15
Cone 6 – Reverse Lunges (each leg counts as 1) x10 or x15
Cone 7 – 4ct Hello Dollys x15 or x20
Cone 8 – Smurf Jacks x15 or x20

Mosey back to SP.

MARY
American Hammers x20 IC
Hand-Release Merkings x10 IC
4ct Flutter Kicsks x20 IC
Diamond Merkins x15 IC
Hello Dolly x20 IC
Wide Merkins x15 IC
Side Crunches, Rt x20 IC
Side Crunches, Lf x20 IC
Ranger Merkins 15 IC
American Hammers x20 IC

COUNT-OFF & NAME-O-RAMA
29 PAX

CIRCLE OF TRUST/BOM
Often we measure our sense of security and significance by our external circumstances…where we “are.” A stronger, truer expression is to look at the direction we are heading in. Our circumstances may be tough, but if keep our eyes fixed on God, and seek to live with honor and integrity we will find a strength and resilience we didn’t know we had access to. Conversely, we may be in a “good place” circumstantially, but if we don’t guard our heart and mind we will soon find life looses it’s joy and wonder. Bottom Line: Life is a pursuit, not a destination! What are your eyes fixed on? How can you help someone in your life shift perspectives?

MOLESKIN
Cold weather is creeping into to K-Town, but the PAX greeted it head on and did strong work this morning!

ANNOUNCEMENTS:

2 Year Anniversary THIS SATURDAY! Workout in the AM and party in the afternoon.
Online Q-Sign Up is live. Go to www.f3knoxville.com to sign up for November!

Burpee Heaven

October 24, 2017 Shooter

THE SCENE: Chillllllll

WARM-O-RAMA:

Baby arm circles 10 x Cadence

10 x thruster Merkins

10 x Tempo squats Cadence

Side Straddle Hop 20 x Cadence

THA-THANG:

Mosey to the hill above the parking lot
Mosey down cardiac hill and back to the AO, but at each light we did 5 burpees

Lunge half the parking lot and sprint the second half x 4

Mosey to the pavalon

30 seated pull-ups

20 decline merkins

Mosey to the base of Cardiac Hill

Jailbreak back to the AO up Cardiac Hill
COUNT-OFF & NAME-O-RAMA
3 Hunks by the name of Archie Music City and Shooter
CIRCLE OF TRUST/BOM:
There are days where you do not want to do something. The best way to deal with this is to develop discipline and have the mindset that you will do it anyway. Consider this, the best thing to do is to procrastinate the procrastination. In other words, you can take a day off tomorrow, but chances are tomorrow will come, and you will decide to keep grinding. If there is something you do not want to do, it probably means you should do it. Nothing is free after all.

The Hunt for Red October

October 3, 2017 Frenchie

THE SCENE: the Asylum, a perfect 52°F

F3 WELCOME & DISCLAIMER
Welcome to The Hunt for Red October. My favorite month, and my favorite movie. A perfect pair. Today you will find your red line, that point right before you blow up, and hold the throttle right there.

WARM-O-RAMA:
SSH x 35 IC 4 CT
Squats x 35 IC 1 CT
BACs (17 fwd, 16 back)
6X run across the parking lot, intensity pyramid.
10 Merkins OYO after each 1-3, 10 squats OYO after each 4-6
5 Burpees OYO after Round 3 Merkins
5 Burpees OYO after Round 6 Merkins

THA-THANG:
4 stations in the *new* new parking lot, running between stations (RUN, not mosey)
2 x 5:00 minute rounds

Round 1:
1: 35 Merkins
2: 35 squats
3: 35 Dry Docks
4: 35 Bonny Blairs
Regroup with flutters and Hello Dolly

Round 2: Crazy Ivan, same stuff reverse order
Regroup with Al Gore and planks

Mosey to the playground, find a bench
13s (like 11s but better) with Step Ups and BBS

Mosey to bottom of Cardiac (shout out to Mogul with the eagle eye spotting the skunk, saved our bacon)
5 Burpees OYO then SPRINT to the top
Plank until regroup
Mosey to the AO

MARY:
Boat-Canoe
Cash out with ATMs

COUNT-OFF & NAME-O-RAMA
7 HIMs strong at the Asylum this fine Tuesday morning!

CIRCLE OF TRUST/BOM:
I want to talk a little bit about the grace of God. When I think of the grace of God, I think of my sins being forgiven. I think of Jesus on the cross. I think of his his life given for you and for me. I think of forgiveness. Unmerited favor.

And yes, my sins have been washed away, BUT my sin nature is still hanging on. Whether it’s lust, or pride, or greed, that nature is hanging on.

I must remember, I am FORGIVEN by his grace, AND by his grace I am given DIVINE STRENGTH to live in a way that pleases God. God’s grace is the power to obey. The power to change. The power to leave those sins behind and live a life of obedience to the glory of God.

It is no accident that all within the same chapter of James we read:

You do not have, because you do not ask
He gives more grace.
“God opposes the proud but gives grace to the humble.”
Resist the devil, and he will flee from you. 8 Draw near to God, and he will draw near to you.
What is your life? For you are a mist that appears for a little time and then vanishes.

Shut Up Legs!

July 11, 2017 Capn Crunch

THE SCENE
70 and Clear

Welcome and Disclaimer

THE THANG
SSH x 25 IC 4 CT
Toe Touches x 10 each leg IC 4 CT
Squats x 20 IC 4 CT
8X run across the parking lot, intensity pyramid.
After each length, 10 Merkins OYO. (Yes Archie, this is still the warmup)

Mosey to benches at the top of Cardiac

DIG DEEPER
4 stations on the hill (#1 at the top, #4 at the bottom)
Order of operations:
1
2 1
3 2 1
4 3 2 1
All reps OYO

Station instructions:
1: 25 SSH then run down
2: 30 squats then sprint up to 1 (station 2 is halfway between hairpins)
3: 10 lunges each leg and backpedal up to 2 (station 3 is at the false bottom we’ve been using lately)
4: 30 high knees each leg and high skip up to 3 (station 4 closer to the actual bottom of the hill)

Flutters, Bicycle kicks, and leg lifts until we regroup.

DIG DEEPER – PART II
Round 2, let’s do it again.
“It never gets easier, you just go faster” – Greg LeMond
Al Gore, Plank, and bicycle kicks until we regroup.

Mosey down and up cardiac to fetch all the cones and instructions. Mosey back to the AO

2 hill sprints to the gate, split up by Merkins OYO until we regroup

2 minutes of Boat-Canoe from Proton

COT
Count off, Name-o-rama (11 PAX)

BOM
And now some good news:
Behold the Man upon a cross, my sin upon His shoulders;
Ashamed, I hear my mocking voice call out among the scoffers.
It was my sin that held Him there until it was accomplished;
His dying breath has brought me life, I know that it is finished.
Isaiah 53:5

But he was pierced for our transgressions; he was crushed for our iniquities; upon him was the chastisement that brought us peace, and with his wounds we are healed.

MOLESKIN
They call me Frenchie and its July, when the best cyclists in the world flog themselves in the mountains of France. Today we paid them tribute. Fitting for the day, Code Brown came flying down the hill on his bike in impressive fashion just before we kicked things off. 11 strong for a Tuesday at the Asylum. It was an honor and a privilege to lead such a strong group of men.