F3 Knoxville

Tag: BlueBird

6-28-21 4-140

THE SCENE: Humid and sticky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with SSH 20 ON 4CT, Baby Arm Circles front and back x12 on 4ct, Front Claps same rep count, Windmills x12 4ct then to curb for mosey down for 20 4ct plank jacks and mosey back.
THA-THANG:
Lower parking lots served as the 4 corners.  Hit every corner perform both (2) exercises at each spot doing reps of 50,40,30,20.  50 first time, 40 second time and so on…

After completing a round of the 4 corners run up little Everest and perform 5 burpees at the top.

Corner 1. SSH and Plank Jacks

Corner 2. OH Claps and Freddie Mercury

Corner 3. Merkins and LBCs

Corner 4. Lunges and Carolina Dry Docks

MARY:
Had enough time for 18 4ct Freddies
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Talked about “Grit”.  A book by Andrea Duckworth of the same name.  discussed her take on how success is determined more on your effort and hard work than mere talent.  It’s a mindset.  Setting good habits.  We talked about being disciplined and how we need to display grit in all areas of our life.  To not be complacent.

Nice Hat

THE SCENE: It’s a beautiful day in the neighborhood.
F3 WELCOME & DISCLAIMER: I’m not a professional.  You can spit on each other if you’ve been vaccinated.
WARM-O-RAMA:
SSH x 25
BBQ Squats x10
Tie Fighters 10 + 10
Plank Jacks x 20
Cherry Pickers x 5
From the baseline:

  • High Knees across the lot,
    • then down the slope to the edge of the baseball field.  Feel the dewy grass on your face with 5 Merkins.  Up the slope for 20 Big Boys.  Mosey back across the lot.
  • Butt Kickers
    • 10 Merkins down, 15 Big Boys Up, Mosey back
  • High Skips
    • 15, 10, back
  • Bear Crawl across the lot
    • Bear Crawl down the slope for 20 Merkins, 5 Big Boys.  Mosey back
  • Side to side across the lot.

Find a battle buddy to close out the warm up.
THA-THANG:
Mosey to block paved parking lot.  One pax heads clockwise around the lot, buddy heads counter clockwise.  Do 10 partner Merkins when you meet.
Then 8, 6, 4, 2.

Assemble at the bottom of Pickets charge, by the lacrosse field.
Throw out 5 Froggy Squats and head up Pickets.  At each flat, do 10, 15,… Froggy Squats.  We got to 25 at the overlook.

After admiring the sunrise for the 6 we offered 15x4ct Plank Jacks to the view, followed up with 10 Inchworms/stargazer combos and 20+ Dips, finishing on the 6’s count.

On the Mosey, we broke off the onramp to the far side of the Asylum for 10 Tempo Merkins, then Moseyed down the hill to the Rock for 10x4ct “English Cucumber” pickle pounders, before a light Mosey back to the AO.

MARY:
The Wind Cried Mary – Slow LBCs to the sounds of Jimi.
COUNT-OFF & NAME-O-RAMA
13 Strong!
CIRCLE OF TRUST/BOM:
F3 is lots of opportunities to have adventures. Slipping and sliding on Skunk hill in the snow. Running up and down Everest and dragging logs around the parking lot with mumblechatter and stargazers. I do all these things not to keep fit, but to say that I’ve done it. And to have done it next to you guys. Because that makes us friends. And those adventures makes us the sort of friends who’ll say “Nice Hat. You look like a Dickhead.”
MOLESKIN:

ANNOUNCEMENTS:
Wesley House tomorrow.  Dog Pound CSAUP next month.

Envelopes of Possibility

THE SCENE: Nice and warm. 63 degrees give or take
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
It was by birthday Q so we started off nice with 43 4ct SSH’s which was followed nicely by some tempo merkins, mountain climbers, baby arm circles forward and back, some overhead claps, rockettes, and some rocky balboa’s.
THA-THANG:
So we had 7 stations with 7 envelopes with 2 sets of exercise in each envelope.  At each station, a member of the PAX was selected to open an envelope and pick one one the two sets of exercises to perform.

Stop 1 was Little Everest.  Exercise selected was run up 3 times with 5 burpees at the top each time.

mosey

Stop 2 was bottom of Cardiac.  Exercise selected was mosey to first bend, 20 merkins, bear crawl to next bend, 20 merkins, then run to top and wait on 6

mosey

Stop 3 was Bridge. Exercise selected was 50 walking lunges, 50 squats, and 20 4ct Monkey humpers

mosey

Stop 4 was light pole. Exercise selected was Route 66 with Merkins

mosey

Stop 5 was open Church. Exercise selected was 2 minute wall sit

mosey

Stop 6 was cloud. Exercise selected was 5 burpee box jumps

mosey

Stop 7 was pavilion.  Exercise selected was 20 table rows

mosey to Little Everest again for 3 times up as hard as you can go.

 

 

MARY:
She didn’t show up
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke on John Chapter 18 vs 36 Where Christ is being quizzed by Pilot about who he is and Christ reply’s “My kingdom is not of this world.  If my kingdom were of this world, my servants would have been fighting, that  might not be delivered over to the Jews.  But My kingdom is not of this world.”

If anyone should have felt hopeless it was Jesus in that situation.  He was going to be tortured and killed, and he knew it.  Yet he knew it wasn’t the end for him.  That his kingdom is not of this world and neither should ours be.  That evil may when for a short time, but our God triumphs over it in the end.  So we should be hopeful not hopeless in our times of trial, because we were made for something bigger.

 

 

 

The EKG

THE SCENE: Pre Rain and warm.  Around 60 degrees or so at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH on 4ct while we waited on Showcase.  Then curb for baby arm circles, mosey to other end to reverse them.  Mosey back down for rockettes, mosey to other end for imperial walkers (all at 10 on 4ct) Last did a down and back with tempo merkins and plank jacks…
THA-THANG:
Mosey to bottom of cardiac.  Ran up to benches.  Six up then went back down to first light pole.  Went back up cardiac but this time Bernie up.  Wait on six then back down to first light pole.  3rd time up cardiac 10 merkins at bottom, first bend, second bend, and top.  Waited on six then did 10 4ct flutters on way down at top, 2 bends and bottom.  Then…

Mosey towards Circus Maximus for reverse Route 66 with 4ct plank jacks at every pole.  When six was up, mosey to Pavilion for 2Rounds of 20 table rows/20 dips and 20 step ups and 20 Bulgarian squats.

Ab sesh with

20 4ct freddie mercury

20 4ct heel touches

20 side crunch (10R and 10L)

Mosey to Little Everest…up 2x’s with 5 squats at top each time.

Circle up

MARY:
She wasn’t there
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It was my 18 year wedding anniversary.  Message was serve your wife.  Love her and serve her without looking for something in return.  We are to love her like Christ loves the Church.

Treat all your relationships this way.

Rainbow Connection

THE SCENE: 50 with a steady drizzle.  Perfect weather (to head to the Pav-a-Lon!)
F3 WELCOME & DISCLAIMER You know the drill.
WARM-O-RAMA:
We get the music started early.  It’s time to celebrate Rainbow taking the shovel flag, so celebrate we shall.  Did you know Rainbow was named after his favorite My Little Pony? I did!  First song:  “Rainbow” by Sia from the My Little Pony, the Movie Soundtrack.  Did you know there was an actual My Little Pony Movie? I didn’t!

Let’s get the burpees out of the way, shall we?  Burpee ladder: SSHx 10; 2 burpees; BAC-forward x 10; 4 burpees; BAC-backerds x10; 6 burpees; ISW x 10; 8 burpees; Rockets x 10; 10 burpees.
THA-THANG:
As Robert Plant belts out “Rainbow” from his Digging Deep: Subterranea album (not exactly Now and Zen), we head climb another ladder: Run a lap around the pav-a-Lon building, perform a table row and dip.  Run another lap, completing 10 laps total.  After each successive lap, add a table row and dip up to 10 reps each.  Enjoy Kacey Musgrave singing her song . . .you guessed it, “Rainbow.”

As we finish the ladder, “Long Live Rock ‘N’ Roll” by Rainbow starts blaring.  Freshly energized as only heavy metal can do, we mosey at a fast clip to the Narthex.

At the Narthex, we mellow things out.  We’re descending a ladder of Froggy Squats then regular squats, starting at 10 each, down to 1.  It’s Froggy Squats + Rainbow celebration, so that means one song only:  “Rainbow Connection” by Kermit The Frog.

The Pax wets its feet from the Narthex to the Chapel, finding a dry spot on the floor, for a Hurricane Hoedown.  That’s flutter kicks x7 in seated position with hands over head, flutters x7 in reclining “power T” position, and then regular flutters x 7.  We work our way down from the set of 7 to 6, then 5 . . . .to 1, while we enjoy the pop stylings of Rainbow Kitten Surprise performing “American Shoes” followed by “Somewhere Over the Rainbow” by the big Hawaiian Ukulele dude Israel Kamakawio’ole.

Seeing that the far pavilion by the baseball fields was ocupado, we stayed put for some 25s of Merkins and BBS overwhelmed by even more Rainbow “Since You Been Gone.”  We mosey back in the rain to the vocal stylings of even more Ronnie James Dio and “Rainbow in the Dark” to the Pav-a-Lon, where we close out 3 minutes of high knee step ups and then 2 minutes of plank with Elvis crooning “Pocketful of Rainbows” (From the G.I. Blues movie, btw).

MARY:
I guess the planks should be here.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A conspiracy is an agreement between 2 or more people to act in harmony toward a common end.  While we think of that word in a negative context, being the AO Q has shown me it can be positive.  Many HIMs at the Asylum have conspired to act together to make us all better.  I’ve not been a leader so much as just a part of a conspiracy to lead.  Being part of that has humbled me beyond belief.  Rainbow has been part of the conspiracy for many years.  Now, he’ll be the one directing us.  I couldn’t be more excited for our AO than I am right now.  Thanks to all for pushing me to be better every day.
MOLESKIN:
More from the Q Source:  What is required for men to conspire with each other to move themselves and others toward Advantage?  Trust.  How do we gain trust?

1) Candor (i.e. honesty with ourselves and others);

2) Commitment (toward the common goal);

3) Consistency (showing up regularly so that others know they can count on you);

4) Contentment (demonstration of stability of emotion regardless of the situation);

5) Courage (to do what is uncomfortable – to challenge yourself and your brothers).

We have that in spades at the Asylum, men!
ANNOUNCEMENTS:
Please bring napkins, 55 gallon trash bags and copy paper for Hope House.  Also, Saturday at Sandy Springs Park, we have a new Maryville AO kicking off!).