F3 Knoxville

Happy Father’s day Asylum Beatdown!

THE SCENE: 72 degrees cloudy sky!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivator

Baby Arm circle

Cherry picker

calves stretching

Slow Merkins

slow tempo squat

THA-THANG:
Mosey to the lower parking lot and has 4 stations. Each station has 4 exercises. 10 repetitions each exercises.

1st station: Merkins, Dry docks, Shoulder taps and Diamond Merkins

2nd station : Squat, Lunge, Jump Squat and Hold Squat for 10 secs

3rd station: Side straddle hop, rocky balboa, High knees and 20 secs breathing exercises

4th station: all 4 count -Flutter Kicks, Hello Dolly, Box Cutters and Bigboy sit ups
3 Rounds all Stations:

then Mosey to the Dragon trail

ROUTE 66 : each light pole add 1 squat all the way to 11, And mosey back to light post 1 and start with Jump squat and mosey again back to 1.
then Rocover to the Haslam Rock and mosey to the North of the Colisium.

Doras: start with 25,50,75 and 100 reps x 2 rinse and repeat!

Merkins, Bigboy, dry docks, jump squat

Mosey to the center of the Colisium (all clear)

MARY:
In cadence Flutter kicks 25 4 count, hello Dolly 25 reps 4 count, Box cutters 15 reps and big boy 10 reps. Then mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Happy Father’s Day and honoring our Mother too! Always exercise and push yourself even you have some aches and pain, Modify your exercises!
MOLESKIN:
My Mom’s Death Anniversary. Praying for all the people who are in pain, praying for all Cheatsheet mentioned. HAPPY FATHER’S DAY TO ALL THE FATHERS!
ANNOUNCEMENTS:

A little field work

THE SCENE: 68 degrees, cloudy, 100% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward/back (4ct) x 12

Cherry Pickers x 10

Tempo Squat x10

Angle Grinder x 5

SSH x 20 (4ct)
THA-THANG:

  • Mosey to Emerald Youth Soccer Complex
  • 4 Corners:  4 laps around the field with exercises at the corners (Lap 1: Merkins x 15, Lap 2: BBS x 15, Lap 3: CDD’s x 15, Lap 4: Heels to heaven x 15).  Once finished alternate 15 (4ct) flutter kicks and mosey sideline until 6 arrives.
  • Bearmuda Triangle:  3 cones ~30 yards apart.  1 burpee then bear crawl to 2nd cone, 2 burpees then bear crawl to third cone, 3 burpees then bear crawl to start.
  • Burpee Dan:  sideline to sideline.  1:4 Burpee/lunge across.
  • Mosey back to AO

MARY:

Flutter kick (4ct) x 15

COUNT-OFF & NAME-O-RAMA
16 strong.  Welcome Anklet from Memphis

CIRCLE OF TRUST/BOM:

What is your identity?  We are all going through life trying to make a name for ourselves.  We all want to be good at something.  He’s a good attorney, runner, smart, funny, etc.  We frequently feel to be successful we must take something or earn it.  Although many of these things are noble pursuits, when we chase them for our own glory or make them the cornerstones of our lives we find it exhausting, chasing after the wind.  Our frequent failures lead to guilt or depression.  Even when we succeed it is fleeting or not enough.

The truth is God has given us a name and established our identity in Him.   Even more, it is a gift, something we did not earn.

When we find our identity in Christ it frees us to pursue our passions for His glory.

MOLESKIN:
Thanks to Jenner for sharing and giving an update on his pursuit of medical school.  Praise for doors opening in the application process and prayers for his continued journey to becoming a doctor

Alphabet Soup, Big Ball Style

THE SCENE: Balmy mid-70’s with LOTS of humidity!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x10 IC

Baby Arm Circles Forward x10 IC

Backers x10 IC

Little bit of this (Right arm across)

Little bit of that (Left arm across)

Hillbilly x10 IC

Little bit of this (Right arm stretch overhead)

Little bit of that (Left arm stretch overhead)

Michael Phelps

THA-THANG:
This morning, we decided to make sure we got ourselves in a full-body workout! We began our workout by moseying to the ledge of the amphitheater stage:

  • 15 single IC leg squats with right leg
  • 15 single IC leg squats with left leg
  • 15 incline merkins IC
  • Another set of single leg squats IC x 10
  • 10 incline merkins IC
  • Go up to handrails and as a group do 15 single count reverse pulls

Mosey over to the Church Street United Methodist back parking lot with the hill. We got in groups of 3 (2 groups had 4). One partner at the top and one parter at the bottom. Partner 3 is the runner that makes everyone rotate.

At the top, Partner 1 chooses 2 rocks that he can do a merkin with while partner 3 chooses a rock he can do squat-thrursts with.

For Time:

Partner 1 does merkins while gripping his rock, after each merkin he does a row with each arm

Partner 2 is at bottom of hill doing 10 squat thrusts with his rock then rotating to 10 mountain climbers

Partner 3 starts at bottom of the hill next to Partner 2. He’ll Bernie Sanders halfway up the hill, then run forward to Partner 1 at top of hill. Then, Partner 1 will run down hill, rinse and repeat

1 Minute Break

Continue exercise except this time Partner 1 will start with 5 Carolina Dry Docks at top of hill, then do 5 merkin rows with his rock. Partner 2 will just do squat thrusts. Partner 3 continues running.

Mosey over to top part of church parking lot near Henley Street Bridge. The PAX decided we wanted to get on the level of my almost one year old so we chose a medium-sized bolder and spelled the alphabet (all UPPERCASE) together, with each letter beginning at our belly button. Some of the PAX decided they wanted to spell their letter in italics, hieroglyphics, san script and Times New Roman…so I let them.

From our spelling bee, we moseyed back to the amphitheater where we did 10 more IC single leg squats then moseyed back to the AO for a little ab’s.

MARY:
15 IC Grinders, each side

25 Star Gazer LBC’s
COUNT-OFF & NAME-O-RAMA
23 PAX (including 2 FNG’s): Half Caff, Moana, Thread Count, Butterfly, Jenner, Petey, Cowbell, Careless, Casper, Soot, Abort, Guano, Quarantine, Uncle Rico, Duggar, Roto, The Voice, Bulldog, Bitcoin, Soup, Reverb (FNG), Beaker (FNG), Passport (QIC)
CIRCLE OF TRUST/BOM:
“Proximity breed empathy. Distance breeds suspicion.” Across our country and in our day-to-day lives, we use the words “Us” and “Them” a lot. An African-American pastor recently stated that saying in relationship to the racial divide in our country. But, I think this can be applied to many areas of our lives, not just race. Do we have a relationship with “those people” who look different from us, act different, in a different socio-economic class than us? Maybe you’re in a fraternity and look down on others who may not be in your “group.” Or, maybe it’s something like the LGBTQ community, that all you know about them is things you’ve seen at a distance but don’t actually know anything about them or anyone in the group.

My challenge to you is to ask “those people” who you’d otherwise not be in close relationship about their story. People love to talk about themselves. I think you’ll quickly begin to have empathy for them and be reminded of how we’re all created in the image of God. Reach out to someone who’s not like you and maybe you’ll see a side of empathy you didn’t know you had.

MOLESKIN:
The PAX pushed hard today! Mumblechatter was great and felt like everyone got a little bit better after this morning.
ANNOUNCEMENTS:
Make sure to get on GroupMe for announcements and updates. Abort mentioned about getting a Big Ball kickball team together and will get more info out to us.

Century Hill

THE SCENE: 69 degrees.  Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby arm circles forward/back x12 (4 Ct)

Windmill x 12 (4 ct)

SSH x 20 (4 ct)

Tempo Merkin x10

5 Burpees on your own

THA-THANG:

  • Aiken Legs:  20 squats, 20 box jumps, 20lunges (10 each leg), 20 plank jacks.  Rinse and repeat.
  • Mosey to Candy factory for Century Hill.  Run from Candy factory to top of hill.  10 of each exercise at top of hill, each lamp post and bottom of hill.  Should total 100 reps.  Run back to top and start round 2, etc.  Round 1: Merkins.  2.: WWII sit ups.  3: CDD,  4.   Flutter kicks.
  • Mosey back to AO for Mary

MARY

Captain Thors with 1:4,2:8,3:12,4:16,5:20 ratios

COUNT-OFF & NAME-O-RAMA
16 strong.  2 FNGs.  Welcome The Voice (Jordan Wright) and Patty Melt (Parker Greene)
CIRCLE OF TRUST/BOM:
“No person has the power to have everything they want, but it is in their power not to want what they don’t have, and to cheerfully put to good use what they do have.”
MOLESKIN:
Prayer requests:  Sam in Arizona battling cancer.  Greg in Knoxville who recently passed from cancer as well as for his family.  Marriages.
ANNOUNCEMENTS:
Hardship Hill this weekend.

Ups and downs

THE SCENE: 62* and clear, perfect for a beatdown or some more SWAT training
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 20x IC
Temp squats 10x IC
Peter Parker merkins 10x IC
Imperial walkers 10x IC
Large group and plenty of mosey in store, had PAX number off prior to leaving AO to ensure we leave no one behind.

THA-THANG:
Mosey out of the SP towards amphitheater, making right turn up the hill.  Stop and Al Gore at red light at 17th street while waiting for the 6 to catch up.  Cross 17th and mosey around parking garage to the pedestrian bridge at the bottom of The Hill.
PAX lunge across bridge
First person across (Petey) clears the ramp and begins merkins, PAX join in as they clear the bridge.

Continue mosey to the west side of Ayres Hall on The Hill.  Routine is Sevens.

  • Start with 6 burpees at the bottom, run to the top of the hill, 1 jump squat.  Return to the bottom for 5 burpees etc. working through the Sevens routine.
  • Jackrabbits instructed to alternate between 15 merkins and 15 BBS at the top once completed.

Recover and 10 count.  PAX take a slow mosey down the stairs on the west side of the hill toward the University Center.  PAX instructed to find a battle buddy who they have never paired with before.  Partner A will start at the bottom of the stairs and sprint the stairs to the top, turn around and return.  Partner B does as many reps as possible of exercise one until Parter A returns.  Flapjack, Partner A does exercise one as many reps while Parter B runs.  Then move onto exercise two and continue through.  Exercises

  • Plank jacks
  • Superman swims
  • Table rows
  • Hand release merkins
  • Thrusters

Recover and 10 count.  Begin mosey back to AO

MARY:
Floor wipers 6x IC

New exercise, Q tried to move too quickly.  We’ll get there haha
COUNT-OFF & NAME-O-RAMA
22 Strong: Preacher, Half Caff, Soot, Petey, Stagehand, Singlet, Pretzel, Bareback, Lactate, Swanson, Filter, G6, Waffle House, Careless, Quarantine, Cougar, Cowbell, Downhill, Threadcount, Bitcoin, Rousey, Abort
CIRCLE OF TRUST/BOM:
Don’t have a scarcity mentality, where you believe to get more you must take from others.  Have an abundance mentality: When people are genuinely happy at the successes of others, the pie gets bigger.

ANNOUNCEMENTS:
Hardship Hill OCR in two Saturdays.  A few spots still open, and if anyone would like to volunteer or knows anyone that might to get in touch with Tank or with me and I’ll get them to Tank.