F3 Knoxville

Tag: Bunny

Ink Blot Testing at the Asylum

THE SCENE:  It was 64 degrees with 90%+ humidity.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tie Fighter, Tempo Merkins, T-Merkins, Downward Dog Stretch, Sumo Squat, Windmills, Rocky Balboas, Loop Around the Parking Lot.

THA-THANG:

  • 10 Boxcutters at the bottom of Baby Everest Run to the Top for 3 Man Makers
  • Route 66
    • Big Boy Sit-ups – going up
    • Froggy Squats – going down
  • A Pictogram Circuit BLIMPS Progression – Parking Lots to Circus Maximus
    • Six (6) Stations that Add a Workout to the Series:
      – Bearpees (5)
      – Lt. Dan’s (10)
      – Imperial Squat Walkers (15 – 4 Count)
      – Merkins (20)
      – Plank Jacks (25)
      – Sumo Squats (30)

MARY:
Not needed.

COUNT-OFF & NAME-O-RAMA
12 HIMs, Including an FNG named Elmer
CIRCLE OF TRUST/BOM:
Isaiah 57:14 – “…Remove the stumbling block out of the way [of the spiritual return] of My people.” – In other words, we should get out of the way of God’s plan and work to further His Will. Less me and more Him.
ANNOUNCEMENTS:

Gibbler Hates Elephants

THE SCENE: 72 and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 20 Tie Fighters
  • OG Rockettes
  • Chumbawamba, Burpees and SSH

THA-THANG:
Mosey to Base of Everest. Run past Everest becuase Cosmo doesn’t want wet feet.

At Pain an agony 7’s with Mountain stompers on one side and Hand Release Mericans on the other.  Every time you pass the top do a celebratory fist jump.

Mosey back to AO

MARY:
Ring of Fire with celebratory fist jumps
COUNT-OFF & NAME-O-RAMA
21
CIRCLE OF TRUST/BOM:
Conventional wisdom(and Gibbler) would tell you the way to eat an elephant is one bite at a time.  However, the best route might just be to do it with the help of others.  In general we should leave the elephants alone but when we face issues or problems we need to lean on those around us for support.  Likewise look for those around you that may need some help and offer your support.

It was Yesterday

THE SCENE:  Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH on the 4ct, some Wayne Dunn’s, to the curb for some Rocky Balboa’s, then butt kickers half way down parking lot and the same thing back.
THA-THANG:
Mosey’d over to cardiac.  Idea was to carry a CMU with us the entire time and not let it touch the ground.  So, while group did rep counts of 20,05,10, and 5 Merkins and Jump squats at bottom, first and second bends, and top someone stayed at bottom and did curls and OH press with block.

Once completed we mosey’d back up cardiac to the front of the asylum.  Here we did 3 burpees at first light pole and then every third light pole.  HIM with the CMU did 3 OH presses at every 3rd pole.

Mosey’d to the bottom of Everest where there were 3 cones set up.  Cone suicides of 20,15,10 and then we did 5 reps at the bottom.  Exercises were 4ct flutters and dry docks.  Idea was to run to cone 1 and do 20 rep count then back down.  Next time run to second cone for 15 reps and back.  So on…

Once completed man with CMU led everyone up Everest.  Once at the top we mosey’d to Asylum building.  Man with CMU shouted out an exercise for PAX to perform while he ran up space needle.  Once he came back down he passed the CMU to the next HIM and they did the same.  Ran out of time before everyone made it up stairs.  Headed back to AO.

MARY:
Did a few Freddy Mercury’s for Kentucky
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 Timothy 2:2

DORA Days Overlooking the Asylum

THE SCENE: 73 degrees, 98% humidity and no wind.
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Tie Fighters, Overhead Claps, Seal Claps, Moroccan Night Clubs, Sumo Squats, Windmills

THA-THANG:

  • 10 Bearpees up Baby Everest, Bernie up the rest, LBC at the summit to await the 6
  • Downward Route 66 with Froggie Squats on the way down
  • Run up Pickett’s Charge with Man Makers at each plateau
  • DORAs at the Overlook with 6 Stations
    • Round 1
      1. Calf Raises
      2. Boxcutters
      3. Step-Ups
      4. Big Boys
      5. Merkins
      6. Lt. Dans
    • Round 2
      1. Carolina Dry Docks
      2. Imperial Squat Walkers
      3. Derkins
      4. X-Factors
      5. Sumo Squats
      6. Hello Dollys

MARY:
Dante’s Core
COUNT-OFF & NAME-O-RAMA
14 HIMs, including Doublewide’s 2.0 Newton as part of our crew.
CIRCLE OF TRUST/BOM:

Reviewed the speech at the end of the movie Courageous with a charge to do the the things that need to be done, leave our comfort zones and lead our families for Christ.

MOLESKIN:

ANNOUNCEMENTS:

Man Glitter in a Box

THE SCENE: Cooler, but still oppressive. 73 degrees, lots of humidity and no wind.
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Windmills, TN Rockin’ Chair, Rocky Balboa’s with Karaoke
THA-THANG:

  • 10 Spider Merkins, run up Baby Everest, 3 Man Makers at the summit
  • Route 66 with Merkins on the way up and Squats on the way down
  • Run up Pickett’s Charge with Burpees at each plateau
  • DORAs at the Overlook with 6 Stations
    • Round 1
      1. Calf Raises
      2. Boxcutters
      3. Step-Ups
      4. Big Boys
      5. Merkins
      6. Lt. Dans
    • Round 2
      1. Carolina Dry Docks
      2. Imperial Squat Walkers
      3. Derkins
      4. X-Factors
      5. Sumo Squats
      6. Hello Dollys

MARY:
Tha-Thang was enough. No time for Mary.
COUNT-OFF & NAME-O-RAMA
23 HIMs, including several from Big Ball who came to visit. Also Doublewide’s 2.0 Newton was part of our crew.
CIRCLE OF TRUST/BOM:
Matthew 5:9 and excerpts from Mark Richt’s book “Make the Call”. Learning to think outside the box to work on sharing God’s love with others, but seeking a way to be real with others using compassion & unique approaches.
MOLESKIN:

ANNOUNCEMENTS:
Cleanup Service Opportunity, details forthcoming from Rainbow. Crab Legs invited everyone to a Poker Night charity event at Shults Brau for CCAHT (August 18th at 6:00pm).