F3 Knoxville

Tag: Bunny

Go Ugly Early and Own It

[ The Scene ]

  • 40s
  • Rainy
  • Literally amazing/character-building weather

[ Welcome/Disclaimer ]

  • add in moto for rainy day suck

[ Warm o Rama ]

  • SSH: 25 (1ct)
  • Imperial Walker: 10 (1ct)
  • Rockette: 10 (1ct)
  • Merkin: 10 (4ct Army style)
  • Flutter Kicks: 10 (4ct)
  • Squat: 10 (1ct)
  • Baby Arm Circles: 10 (4ct back)

[ The Thang ]

( Mosey to the Coliseum overlook)

(1) The Trek

  • Hill up to Saturday AO — around the curve  and Haslam Rock — up and in
  • Stop signs = 5 – 8-count ManMakers

(2) ColIseum Run

  • Entry, Middle, Exit
  • ***Entry —> Exit***
  • Entry
    • 25 Army merkins (4ct)
    • 25 Carolina Dry Docks (4ct)
  • Middle
    • 25 Rocky Balboas (1ct)
    • 25 Calf-Raises (1ct)
  • Exit
    • 25 squats (4ct)
    • 25 mountain climbers (4ct)
  • ***Exit —> Entry***
  • Side-shuffle back

Everyone makes the Coliseum Run (Entry to Exit and back) twice

(3) Coliseum Run Exodus

  • all together

(4) Back to the AO Trek

  • Stop signs = 25s (5 LBCs, 5BBSs, 5 American Hammers, 5 Flutter Kicks, 5 V-Ups)
  • There are a lot of stop signs

[ Mary ]

PAX do down & backs across parking lot and light stretching to end

[ COT ]

  • # off — 20
  • Name o Rama
  • FNGs — 0
  • BOM

“Own It”

  • started reading “Extreme Ownership” by Jocko Willink
  • Own where you’re at — even if it’s not where you want to be
  • This is where I’m at, but this is not my final resting place — own it
  • Own the places that you’ve been uniquely called to be in (think job/family/organizations – spheres of influence)

Marginal Gains

THE SCENE: Weather advisory – super gloomy.
F3 WELCOME & DISCLAIMER: I don’t know what I’m doing.  Go home.  Don’t kiss me.
WARM-O-RAMA:
25 SSH IC.
PAX got their funk on.
Starting in Al Gore, we listened to James Brown – Sex Machine with a reverse squat on every ‘Get Up’.  We took it to the bridge and switched it up for Plank with Merkins then moved onto a low plank and did pickle pounders when required to “shake your money maker”.  Once warmed, we went ahead, hit it and quit.
THA-THANG:
A circuit around the AO, the parking lots of Circus Maximus and the Pavalon with Pain Stations along the journey.  25s (Two exercises at each station to a total of 25 reps).

  • AO – Rocky Balboas & Asymmetrical Merkins
  • Entrance to cloud – Big Boys & Hello Dolly (4ct)
  • Far end of lot – Plank Jacks (4ct) & Crab Jacks (4ct)
  • Top of Circus Maximus – Squats & Iron Mikes
  • Bottom of Circus Maximus – Captain Thors & Heels to Heaven
  • Pavalon – Dips & Table Rows

We made it to 3.5 loops.

MARY:
There was a tech breakdown so we had to make do with

  • 20 Big Boys IC
  • 25 Freddie Mercurys (4ct) IC
  • 15 Side crunches (4ct).

COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
Sir David Brailsford revolutionized the UK cycling by making them focus on Marginal Gains.  Big changes are hard.  Instead, look for lots of small change that you can compound over time to make change a process.
MOLESKIN:
Hat Tip to Bunny for praying us out.
ANNOUNCEMENTS:
CSAUP’s coming.

4 Stations of the Barkley

THE SCENE: Cold. Damp.  Spitting snow at the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, 4 ct, x 20 (IC); 2 burpees; CP, IC, x 5; 4 burpees; BAC, forward and back, IC, x 10 each way; 6 burpees
THA-THANG:
Mosey to the Overlook for a Barkley.  Grab a battle buddy, running the perimeter of the Asylum building, with 4 stations.  Each station has 3 exercises, 1 for each lap.

  • Station #1 (Overlook): Merkins x 25; CDD x 25; Dips x 25
  • Station #2 (Westside stop sign):  LBCs (4ct) x 25; American Hammers (4ct) x 25; Hello Dollys (4ct) x 25
  • Station #3 (Old rock pile): Squats (4ct) x 20; Smurf Jacks (4ct) x 20; Iron Mikes (4ct) x 20
  • Station #4 (Eastside stop sign): Burpees x 10; Man Makers x 10; Hand Release Burpees x 10

After finishing all 3 laps, wagon wheel for the 6 and mosey back to the AO
MARY:
Cat Gut leads the Pax in several minutes of Boat Canoe.  Finish strong with ATMs.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

From Matthew  26:52-53: “Put your sword back in its place,” Jesus said to him, “for all who draw the sword will die by the sword.  Do you think I cannot call on my Father, and he will at once put at my disposal more than twelve legions of angels?”

In today’s world, gentleness is not really celebrated.  To show gentleness is to show weakness.  And yet, it is one of the Fruits of the Spirit (Gal 5:23).

When we look at the Jesus, we see that gentleness is a chief trait.  As he was being betrayed, arrested, and (as he knew), led off to die, he could’ve called down destruction at any moment. But he humbled himself and died for us instead.

Gentleness is strength and power under control

MOLESKIN:
Prayers to lift up our community, our nation, for Charmin’s cousin’s family after a sudden death, for Cat Gut’s nephew and his family, as he has been seriously injured in a motorcycle wreck.
ANNOUNCEMENTS:
CSAUP Jan. 30!  Sign up!

Alphabet Soup

THE SCENE:
Frosty with increasing Gloom.

F3 WELCOME & DISCLAIMER:
I am not a doctor.  Keep your brothers distant and your snot to yourself.

WARM-O-RAMA:
SSH x 21 IC.
BBQ Squats x10 IC
Mosey around the parking lot to collect Archie, and head down to the block paved lots

THA-THANG:
The Q presented a sheet of 26 exercises – 1 per letter.  With a battle buddy, for more mumblechatter and letters, PAX worked their way through each F3 name with a run to the top of Baby Everest between each letter.  At the top of B.E. do one more merkin than last time, then back down to the start.

e.g. K=10 x Windmills, ascend Baby Everest, 1 merkin
E=Bear Crawl to other side of the road, ascend Baby Everest, 2 merkins
N=10 Merkins (4ct), ascend Baby Everest, 3 merkins,
T= etc…

MARY:
If this is a Kentucky workout, we have to finish with the Bicycle Race.  Freddie Mercurys to the tune of Bicycle Race, with a Big Boy every time FM sings Bike, or Bicycle.
To the eternal shame of the Mall Walkers, they watched and didn’t join in.

COUNT-OFF & NAME-O-RAMA
16 Strong, including 5 Mall Walkers, who couldn’t manage a single Freddie between them.

CIRCLE OF TRUST/BOM:
Eddie the Eagle was an Olympic Athlete and example to us all.  He was bad at ski jumping (relatively), but kept going to matter what.  As Pierre de Coubertin, the founder of the Olympics said “The important thing in life is not the triumph but the struggle, the essential thing is not to have conquered but to have fought well.”  Fight well my bothers, fight well!

ANNOUNCEMENTS:
CSAUP at the end of the month.  Order a new Asylum T-shirt to show off at the event!

Looking Back and Moving Forward

THE SCENE: Low 30s, clear, full moon in the sky (the halo arrived towards the end of the workout)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching and 1 SSH

THA-THANG:
Mosey to the splash pad

My family gave me the official F3 Workout Deck for Christmas, so we did that.  Each card has a different exercise, and the reps are determined by the card: 1-10 = the number on the card plus 10 (e.g., a 2 = 12 reps, a 5 = 15 reps, etc.), J,Q,K = 25, and Aces = 100 (we drew 2 aces).  We made it approximately 75% of the way through the deck.  I would list all of the exercises that we did, but it might spoil the surprise for others as to what all the deck contains.  Needless to say, we did some cardio, some core, some legs, and some merkins.

Mosey back to the AO

MARY:
We just had a little time for Mary, so we did 20 boat/canoes and about a 12-second plank before time.

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:
On 1/4/20, I led the first Saturday workout in 2020 at the Asylum.  I wrote this in my back-blast for that workout:

It is a new year and a new decade and no one knows what it holds.  It could be the year that someone is added to your life, or it could be the year that someone is taken away.  It could be the year of the promotion, or it could be the year of the demotion.  It could be the year of kindergarten, or it could be the year of graduation.  It could be the year of the big win, or it could be the year of the big loss.  Regardless, you don’t need a resolution, you need a constitution, a foundation.  On a big scale, it should be God, your family, your friends, etc.  But, it can be anything that grounds you.  It can even be as simple as the F3 workouts.  The asphalt, concrete, and grass do not change, and they are always there waiting for you whether you have a good day/week or a bad day/week.  They are checkpoints after good times or bad and before whatever lies ahead.  If nothing else, start there and build.  Have a good new year but not just for what good fortunes may come your way during the year but based on what you keep your eye on and focus on while the year goes by.

I certainly did not know (nor could I have imagined) how 2020 was going to play out.  It has been a year of a whole lot of something and a whole lot of nothing at the same time.  It’s been a long year and one that has hardly existed.  I’m usually reflective at New Year’s, but this year is different.  The usual events are not there to reflect on.

But, it has been a good year to get back to those basic foundations that I mentioned in January.  I’ve spent more time at home and with my family.  I’ve attended more F3 workouts thanks to my telework schedule. I’ve prayed a lot.

A lot people are happy to end 2020 in favor of 2021.  Those people need to be careful.  We should not wish our lives away in hopes of better days to come.  Find the joy now.  If you can’t find any, then look harder.  If you still can’t find any, then make some.  We have to live the days we are given as there is no guarantee of tomorrow.  Also, things are not going to change just because the year changes from 2020 to 2021.  Things will change with positive attitudes and actions.

When you look back on 2020, look for the good and don’t dwell on the bad.  As you look forward to 2021, look with hope and with the intention of doing something positive with it.

MOLESKIN:
Prayers for Ribbed, his wife, and his family and for 2021.

ANNOUNCEMENTS:
Coming up: polar plunge and Asylum CSAUP