F3 Knoxville

Tag: Charmin

A Frigid and Motivated Asylum

THE SCENE: Cold, 22 Degrees.
F3 WELCOME & DISCLAIMER:  I am not a professional, the workout is free, and we are at Fitness, Fellowship, and Faith.  I do not know your injuries, so modify as you see fit.

WARM-O-RAMA:

Cherry Pickers
Motivator from 10
Around the World Merkins (20)
Baby Arm Circles

THA-THANG:

Reps of 20 for each exercise
Station 1 with Coupons
20 Rows
20 Curls
20 Squat Thrusters
20 Tricep Ext
20 Calf Raises with Coupon
20 BBS with Coupon “Louganis”
Run from station 1 to 2, perform exercises, rinse and repeat
Station 2 at the pavilion
20 Wide Merkins
20 Squat Jumps
20 Picnic Table Dips
20 Diamond Merkins
20 El Capitan to bleachers
20 Picnic Table pull Ups
Mosey to Playground
10 Lunges (each leg) with one leg on the wall
20 Derkins
20 Dips
Mosey Back to AO

MARY:

20 Pickle Pounders
20 Merkins
20 Flutter kicks
20 Hello Dolly’s
20 Box Cutters

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Deuteronomy 6:5
Matthew 22:38
God’s message is the same from Moses, to Jesus, and to us.  Love God with all of your heart, mind, and soul.

MOLESKIN:
NA
ANNOUNCEMENTS:
NA

Circles in the Dry

THE SCENE: Constant rain and around 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grab a CMU and head to pavilion for 30 SSH on 4ct, Thai Fighters 10 R, 10 L, Cherry Picker x10, Tempo Merkin x10, Windmills x10, OH Clap and and Seal Clap 4ct x10
THA-THANG:
Since it was raining AGAIN… we decided to stay under cover and do the following:

Legs

  • 10 Apollo Ono
  • 10 CMU step up
  • 20 CMU Squats
  • 20 CMU Calf Raises
  • 5 laps around building

Chest/Back/Arms

  • 10  CMUOH Press
  • 10  CMU Lawn Mower Row
  • 20 CMU Curl
  • 20 Dips
  • 5 laps around building

Abs

  • 10 CMU 4CT Flutter
  • 10 CMU American Hammer
  • 20 Heel Touch
  • 20 LBC
  • 5 laps around building

Ended at a bit over 2 miles in the dry with trips around building. Ended up in time to circle up.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

2 Corinthians 9:8

And God will generously provide all you need.  Then you will always have everything you need and plenty left over to share with others.

Be grateful for what God has given us.  Watch the words that come out of our mouths.  Practice gratitude.
MOLESKIN:

ANNOUNCEMENTS:

Mostly burpees. Lots of burpees

THE SCENE: Upper 30s (heat wave after lots of days in the 20s)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (IC); Imperial Squat Walker x 15 (IC); BAC, forward and reverse x 11 each (IC)
THA-THANG:
Mosey to the cloud; 100 burpees OYO;

As you finish the burpee challenge, move to the adjacent parking lot for some blackjack, a/k/a 21.  20 merkins, run to other end, 1 BBS, run back for 19 merkins, run to the other end for 2 BBS, so on and so forth.

Cut blackjack short after everybody is done with burpee challenge and mosey to Circus Maximus for Doras.  Partner runs a lap while other partner does reps.  50 CCDs, 200 jump squats, 300 LBCs;

Mosey back to AO

MARY:
Just enough time for 2 full minutes of elbow plank.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We’ve got a lot of rancor in the world.  So many people are angry.  Let’s be kind, let’s turn the other cheek, especially with those that upset us the most.  The world needs more kindness.
MOLESKIN:
Praises for Cheatsheet’s dad being out of the hospital and on the mend.
ANNOUNCEMENTS:
The Asylum needs volunteers for the Hardship Hill build team.  Please help. Code Brown is leading.

A Q 47 Years in the Making

THE SCENE: The ambient temp matched the day of the month; a cold 22 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
4ct SSH (IC) x 17; 4ct Tie Fighters (IC) x 17; Slow squat jumps x 4; 7 Burpees (OYO)

THA-THANG:
Mosey to Pavilion to continue warm up; 7’s with Jack Webbs by Pavilion then run over to Cloud for Tricep Press; LBC’s while waiting for 6 to roll up.

Walls of Jericho (OYO):

  1. Merkins x 7 (then take a lap around the Pavilion)
  2. Jump Ups/Step Ups x 7 (lap around the Pavilion)
  3. Carolina Dry Docks x 7 (lap around the Pavilion)
  4. Burpees x 7 (lap around the Pavilion)
  5. Big Boy Situps x 7 (lap around the Pavilion)
  6. Table Rows x 7 (lap around the Pavilion)
  7. Squats x 7 (lap around the Pavilion)

SSH and wall sits (with some spontaneous overhead claps) while waiting for 6 to roll up; Mosey back up to the AO

4 Corners (starting with 7 reps at each corner and reducing by 1 each lap)

  1. First corner do 4ct Monkey Humpers
  2. Next corner do 4ct Flutter Kicks
  3. Next corner do 4ct SSH
  4. Next corner do 4ct Pickle Pounders

Group sprint up Baby Cardiac Hill with 7 Burpees as a group at the top; Mosey back to the AO and circle up for some Mary

MARY:
To celebrate my 47th birthday… PAX did 47 x 4ct SSH led by Cheatsheet; Then Cat Gut led us down the stream with some invigorating Boat-Canoes; Finished off with 7 Man Makers on our way to 48 (but ran out of time)

CIRCLE OF TRUST/BOM:
Welcomed and named 1 FNG (Synapse)

Story about FDR greeting people in the White House with frustration because no one seemed to listen.  He greeted many dignitaries with the phrase “I murdered my grandmother this morning” but no one noticed and gave rehearsed responses like “how lovely” and ” continue your great work”.  Finally one of the guests actually heard his comment and responded “I am sure she had it coming”.

There are tons of classes at universities and colleges to teach language, speech, debate, and how to argue.  But there is very little instruction and training on listening.  Yet each one of us as HIMs need to cultivate the gift of listening to better lead and serve those in our homes, at work, and in our communities.

James 1:19-20 “Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; for the anger of man does not produce the righteousness of God. ”

Most importantly we need to learn to listen to the Creator and Lord speaking to us…. encouragement to cultivate and work on your listening skills.

MOLESKIN:

ANNOUNCEMENTS:

The Bo… (Derek that is)

THE SCENE:

  • 46f and cloudy…. perfect morning to burn off the weekend goo

F3 WELCOME & DISCLAIMER:

  • No FNGs / Quick disclaimer and safety briefing

WARM-O-RAMA:

  • 25 Side straddle Hops
  • 20 Baby Arm Circles (10 forward / 10 back)
  • 5 Cherry Pickers

THA-THANG:
Grab a CMU and head to the Pavilion for “The Bo (Perfect 10) Derek”

10 exercises x 10 reps each x 10 sets

10 CMU Overhead Press
10 Step Ups
10 Flutter Kicks
10 Pull Ups (Under table)
10 CMU Squats
10 Hello Dolly
10 CMU Curls
10 Bobby Hurley
10 Big Boy Sit Ups
10 Side Straddle Hops 

MARY:

  • N/A

COUNT-OFF & NAME-O-RAMA

  • 24 HIMS!!

CIRCLE OF TRUST/BOM:

“Perspective” – One word that can really provide you with peace of mind.
It is easy to get caught up in the day to day stress of home and work. Let’s say you just lost a contract you were really close to landing or maybe you lost a case you thought you had in the bag. Bunny is likely up a lot with a newborn or someone in this group might have a 3 year old who just decided to randomly turn over their cup of milk in the car…. The list can go on and on…. But the bottom line is, on the grand scale, in a global sense or even a biblical sense, these things are minor. The fact is every one of us here has got it pretty darn good. Keeping things in perspective helps us to remember that and focus on the positive. We’ve got food on our tables, roofs over our heads, wonderful families and friends. We’ve got this group of brothers who come together and support each other physically, socially and spiritually. We vacation, we go out to dinner, we go to the movies, we are free, etc. etc. Put into that context, the spilt milk is trivial.

A few (somewhat humorous) examples:

  • The sinking of the Titanic was by all human accounts a great tragedy… the lobsters sitting in their holding tanks in the galley likely view it very differently
  • The great modern day poet Jimmy Buffett frequently offers discourse on the value of “changes in latitude, changes in attitude”
  • The man stranded on a deserted island was excited to see the boat on the horizon.  Likewise the man lost at sea in the boat was excited to see land ahead.
  • The toothbrush was quoted as having complained that it had “the worst job ever” to which the toilet paper quickly objected!

When you think you are having a bad day, think globally. Think about the millions around the world (and those right here in East Tennessee) who don’t have what you have. Reflect on that a bit and put your troubles into perspective. It will make things a little brighter for you.

PLAY LIST

1. Scarred but Smarter – Drivin’ N’ Cryin’
2. Hellraiser – Drunken Prayer
3. Unchained – Van Halen
4. Blue Orchid – The White Stripes
5. The Distance – Cake
6. Superman – REM
7. Shake Your Rump – Beastie Boys
8. Cannonball – The Breeders
9. How You Like Me Know? – The Heavy
10. Mach 5 – Presidents of the United States of America
11. Seether – Veruca Salt
12. Good Times Roll – The Cars
13. Hoodoo Gurus – What’s My Scene?
14. What’s Golden – Jurassic 5
15. D is for Dangerous – Artic Monkeys

MOLESKIN:

  • Prayers of safety for PacMan who is on a mission trip to Central America

ANNOUNCEMENTS:

  • Charmin thanked the group for stepping up to fill the Q calendar and encouraged others to join in