F3 Knoxville

Tag: BlueBird

15 Strong at Asylum

THE SCENE: Hot, humid and overcast
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

SSH IC – 21
Arm Circles up IC  10
Arm circles dow IC  10
Michael Phelps a/r
Cherry Pickers 11
Mosey to bottom of stairs and around the cones and back up
Grady Corn IC 20

THA-THANG:

Mosey to stop sign
11’s – Rocky Balboa – Squat – to cone
Pause
Mosey to wall
Peoples Chair against wall for 60 sec
Mosey to second wall
Peoples Chair against wall for 60 sec
Mosey to Admin Bldg
Get Partner
Heal dips – partner runs to tree on lawn,  does 1 squat
Step up, partner does 5 squats
Bench dips , 15 squats
pause, rinse and repeat
LUnges, 1 squat
Freddy Mercury, 5 squats
Imperial Walker ,15 squats
Ring of Fire – 3 rounds
Mosey back to AO with cooler
Down Stairs
Bear crawl around cones, then run back up stairs
20 2 count american hammers
LBC – 30 IC

MARY:
no
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Following up on the 5 things that Steam mentioned on Tuesday,  one of the 5 is habits with the T in habits = Time . The time factor is huge when you look at things you are doing. Simplifying your life will open up your available time and make room for high impact activities. Simplify

Personally, as an engineer I tend to over complicate things in order to make whatever I am doing the absolute best.  Often times that the effort ends up taking longer and really wasn’t worth the extra effort. Look for the simple solutions that are good enough.

I recently was notified by Google that my storage was at the max, so I needed to buy more space or reduce storage.  I had over 14,000 emails in my primary box.  Over the years I had subscribed (intentionally and unintentionaly) to various companies and they kept sending me email some sent something once every few days or more. I don’t even open 99% of them and took me forever to reduce these and I realized why in the heck did I subscribe since I did not read any of them.  I also don’t delete the uncritical ones after I read them, so I ended up where I am today- 14.5 Gb of  emails because I didn’t file them and delete them correctly to begin with.

Facebook – I don’t post but I check it once a day.  This is time that I can never get back

News feeds on my phone, 95% of what I read is pretty much worthless

TV- I watch the morning news while I have been doing my physical therapy exercises daily since Feb 10, pretty much every day.  I can get the essentials in less that 10 minutes and can use the rest with better input.

Paying someone to do the tedious tasks.  I change the oil and do most of the maintenance on my vehicles.

The ability to simplify means to eliminate the unnecessary so that the necessary may speak (Hans Hofmann)

Point is, these things can suck your time and keep you from finding your higher level purpose, keep you away from those in your life that need your time and of course from doing Gods’ work. So take a close look at the things or habits that have made your life un necessarily complex and find a way to simplify.

MOLESKIN:
Pray for @Bluebird in his upcoming trip to Greece
ANNOUNCEMENTS:
August 6 – Work Day at Cerebral Palsy Center – need help!

FTWS

F3 Q: 7.5.22

Asylum PM

5:45-6:30

“FTWS” = Five Things With Steam

[ The Scene ]

  • 90s
  • Hot
  • Steamy

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this morning
  • A few things before we begin:
    • I’m not a professional
    • You’re here on your own belief
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
  • FNGs?

[ Warm o Rama ]

  • SSH (10×4)
    • Run down to the tree and back
  • Merkins (10×4)
    • Run down to the tree and back
  • Lunges (10×4)
    • Run down to the tree and back
  • Gas Pedals (10×4)
    • Run down to the tree and back
  • Imperial Walkers (10×4)
    • Run down to the tree and back

[ The Thang ]

— 5 Things, 5 Places —

(Mosey to the top of theColiseum)

[1] 5 Things, Part 1

  • Do one of the 5 things (one at a time) and then run up the space needle and back
  • Rinse and repeat until you complete all 5
  • 5 reps, everything on a 4 count
  • Recover at the rope when done

(Mosey to the tree to the left (towards Haslam Rock)

[2] 5 Things, Part 2

  • Do one of the 5 things, (one at a time) then run to the wall and do another of the 5 things
  • Ping pong style
  • 10 reps, everything on a 4 count
  • Recover at the tree when done

(Mosey to the corner of the road across from Haslam Rock)

[3] 5 Things, Part 3

  • Do one of the 5 things (one at a time), then run down to the large tree down there and do the same thing #2ForTuesday
  • Run back up to this tree and rinse and repeat with the next exercise of the 5 things
  • 15 reps, everything on a 1 count
  • Recover at this tree

(Mosey back up to the top of the coliseum)

[4] 5 Things, Part 4

  • Do 10 reps of one the 5 things (one at a time), then run down to the stairs and do the other 10 reps
  • Run back up here and pick back up with the next exercise
  • 20 reps total, all on a 1 count
  • Recover up here when you’re done

(Mosey to the AO)

[5] 5 Things, Part 5

  • Execute one of the 5 things at each cone
  • 25 reps, all on a 1 count
  • When you finish the last cone, mosey back to the AO

[ Mary ]

SWS — Stretching With Steam

[ COT ]

  • # off — 15
  • Name o Rama
  • FNGs — 0
  • BOM — 5 Things, 15 Minutes, 5 Months
  • 3 points
  • Last Tuesday I shared some of the things I’ve struggled with so far this year.
  • Today during the workout we did the same 5 things over and over, and just increased the intensity a little.

Here’s point #1 — pick 5 things you’ve done over and over so far this year, and re-evaluate.

Here’s Point #2 — These are 5 things that I am going to be focusing in on for the rest of the year and would like to invite you into as well. Maybe some of these will apply to you and maybe some won’t and that’s okay, you can modify as needed.

(1) Pray

  • Go there, faster

(2) Read a chapter a day

  • Doesn’t matter what it is

(3) Write down something you learned

  • Write it down, jot it down in your notes app or on your phone

(4) Intentional silence

  • This year’s been loud so far. Not in a negative way necessarily, but in a lot going on kind of way

(5) HABITs

  • Honesty (It requires honesty)
  • Availability (Are you available?)
  • Becoming (The Becoming process)
  • Intentional (Purposeful)
  • Time (Non-renewable resource)

Here’s Point #3 — 15 minutes is about 1% of your day

  • Out of the 5, what are your core 3 for the rest of the year, that you can dedicate 1% of your day to
  • Or choose your own (5 total —> 3 daily, 2 weekly)

Zone Improvement Plan

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
90 ℉ 50% 95 ℉ 4.7 mi/h SSW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

As PAX arrive give them each a golf ball and have them write an exercise on it (using Sharpie and be careful to let dry a bit).
25 SSHs,  10 Tie Fighters, 15 Grady Corns, 10 Rockettes.

THA-THANG:

Head down the stairs to flat area at bottom. Have each PAX put their golf ball into a cooler. Cooler is already half full with ice water, bottled water, and some golf balls that I have marked up before arriving.

Next to cooler: Clock Merkins – 5 Merkins at Noon, 3, 6, and 9 o’clock.

Mosey to hillside north of park entrance road.
On the hill and in the shade,
10 Incline Merkins (Head up the the hill)
Mosey 30 yds to next shady area.
10 Merkins facing 3 o’clock. Right arm down hillside.
Mosey 30 yds to next shady area.
10 Decline Merkins facing 6 o’clock.
Mosey 30 yds to next shady area.
10 Merkins facing 9 o’clock. Left arm down hillside.

Reverse path and do same 4 stations as you make your way back to the cooler.

At the cooler, a PAX reaches into cooler (cooling his wrists) and picks a golf ball. Another PAX rolls dice to see home many of the drawn exercises will be done. Between 15 and 30 count. Repeat with different PAX until time is called. Some rules I implemented. After 4 exercises, we ran a lap around wooded area (.2 miles up steep grade back to and down staircase to cooler). I also included some golf balls with the ‘Lap’ as the exercise. So, you could end up running sooner than expected. Only 10 burpees and man-makers.

Mosey back up stairs to Flag.
MARY:
American Hammers/Big Boy Situps. 20/5.
COUNT-OFF & NAME-O-RAMA
18 Brothers.
CIRCLE OF TRUST/BOM:

PETER MARSHALL Chaplin of US Senate 1947
“May we think of freedom not as the right to do as we please, but the opportunity to do what is right.”

 

MOLESKIN:
For the safety of all those traveling and staying home this coming week. For all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Convergence July 2nd at JUCO

God Is Perfect

THE SCENE: Hot day, blue skies, temps in low 90s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops, 10 Plank Jacks, 10 Tempo Merkins, 10 Windmills, Stretches, Little of This and That
THA-THANG:
Mosey to the stop sign of the northeastern corner of the Admin Bldg.  There will be five cones set up with one of those cones in the middle and the others extending out to shaded areas outside the middle cone.  Men will run from four outside cones to the middle cone, do 10 Merkins at the middle cone, then run to the next outside cone.  We will do this so that we go to each outside cone twice.  There will also be exercises to do at each outside cone:

  • Cone 1:  1. 20 Star Jumps       2. 20 Smurf Jacks
  • Cone 2:  1. 20 Hello Dollies (4 ct)   2. 20 Box Cutters
  • Cone 3:  20 Bobby Hurleys   2. 20 Squat Jumps
  • Cone 4:  20 Flutter Kicks (4 ct)  2. 20 Gas Pumps

Mosey to the Admin Bldg Porch.  We will do run up steps on one side and down on the other ten times.

There will be a Water Cooler on a picnic table close to the Admin Bldg.  After drinking from the cooler, we will Indian Run to Area 51 via the roadway.  The man in front carries the water cooler and switches off to the man running from the back to catch him.

At Area 51 we will go to the shady eastern side of the Facilities Bldg.  We will do Doras with one partner doing exercises in shade while other partner runs to shaded area of parking lot that is east of the Facilities Bldg., does 10 Diamond Merkins, then runs back.  The partners then trade places.  Here are the exercises that each team does in the shaded area by the Facilities Bldg:

  • 100 Big Boy Sit-ups
  • 100 Carolina Dry Docks

Mosey south of the Facilities Bldg in shaded area towardthe Northshore Park Entrance Gate, then circle back and go around the Facilities Bldg toward the northern side of the bldg.  We will run through the grass to the perimeter trail as it head north.  Men will trade off carrying the Water Cooler in pairs as we run.  Next, we will run uphill toward the Admin Bldg, stopping at different shaded areas under trees to trade off who carries the water cooler.  Once at the roadway near the Admin Bldg, mosey to the AO.

COUNT-OFF & NAME-O-RAMA
Eight men with one FNG, Walker Higgins, whom we dubbed “Dog Paddle.”
CIRCLE OF TRUST/BOM:

God Is Perfect

Throughout time, the leaders of countries have promised their people great things.  But they mess up.  Every president of the United States runs on a campaign full of promises.  What happens to all of those promises?  Many are fulfilled but many are also broken.  In all other countries, the same things occur.  We search for a great leader, thinking of heroes like George Washington, Thomas Jefferson, or Abraham Lincoln.  But if we look back at history closely, even these great men had their failures.  We look for heroes in this world, often times in sports figures or some person we see on television or read about that we think is awesome.  Then we read of their transgressions, their sins, and we are hurt because we realize these figures are not the people we had hoped they would be.  In our fallen and failing world, who do we look to?

Fortunately, as proclaimed in the first verse of Psalm 19, “the heavens declare the glory of God.”  He is the one we can look to for absolute perfection.  We humans mess things up, we pollute, we take from others, we falter.  But God does not fail.  That is good to know, good to count on when we think the world is just going to crumble.

Verses 7 through 9 of Psalm 19 speak of God’s perfection:

The law of the Lord is perfect,[c]
    reviving the soul;
the testimony of the Lord is sure,
    making wise the simple;
the precepts of the Lord are right,
    rejoicing the heart;
the commandment of the Lord is pure,
    enlightening the eyes;
 the fear of the Lord is clean,
    enduring forever;
the rules[d] of the Lord are true,
    and righteous altogether.

God, help me see and have faith in your perfection, your truth, your purity, your righteousness when human failings and my own shortcomings lead me to doubt.  Help me to trust in you.  Amen.
MOLESKIN:
Prayers for our new member, Dog Paddle, whose wife has decided she wants to divorce him.
ANNOUNCEMENTS:
CSAUP at JUCO on July 2.

Asylum PM 06/09/22

THE SCENE: A beautiful sunny day, 80 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 side straddle hops in cadence

5 cherry pickers

10 baby arm circles each way

Little of this and that

10 rockettes

5 burpees

THA-THANG:

Mosey to street side of multipurpose field (battle buddy up)

Sorta Doras

One buddy does exercise while other travels to other end and back, each buddy does each exercise and swaps off

  1. Stay and do merkins, runner does right facing karaokes, 10 iron Mikes and runs back
  2. Stay and do skater leg sweeps, runner does bernie down, 10 iron Mikes at end and runs back
  3. Stay and do exercise like Peter Parkers but touch hand to foot each side, runner does left facing karaoke, 10 iron Mikes and run back.

 

All bear crawl to bottom of Pickett’s Charge

7s #1

Bottom 6 big boys

Top 1 prisoner getup

Go thru cycle to opposite numbers

 

All move together to 2nd tier

11s #2

Bottom 10 Major Merkins

Top 1 Bobby Hurleys

 

Mosey to the 3rd tier and everyone grab a rock

Pyramid – work up and then all the way up and down

10 storks– switch leg each time

20 shoulder press

30 curls

Mosey to bottom of Park office building stairs in the shade. On our 6 and knocked out 15 dead bugs and 20 flutter kicks all together.

Mosey back to AO and did some light stretching before time.

MARY:
Some stretches
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Facing Fears:

We all have them, and have had many the past few years whether it be a illness, violence, , professional concerns, crime or financial hardships. We are all here now and most likely gotten through similar or worse situations in our past, use those to have confidence we can face whatever the future holds.

“If you have fears, stop to realize that others have them too. Probably a fear is haunting you at this moment: the fear of what someone is going to say about you; what the boss is going to do; what the neighbors going to think. These all have to do with the future. You never fear the past, for you know what has happened and generally it wasn’t so bad after all. But the future! Fortunately there is a simple way of fighting fear. Analyze your fear and you will not be so terrified by it. You will say to yourself, Why, I can actually stand that’”

Dale Carnegie

MOLESKIN:
No prayer requests, did a general prayer. Beautiful day, better beatdown
ANNOUNCEMENTS:
Convergence on 7/2 and upcoming Brolympics in August