F3 Knoxville

Tag: Code Brown

Wading through the Fog

THE SCENE: Foggy but otherwise pretty pleasant weather at the Asylum this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 plank jacks, 15 SSH, 15 imperial walker, 10 burpees, 10 count windmill, and 15 Moroccan night club
THA-THANG:

Mosey to Greenway path south of launch

At first light, do 10 squats. Bear crawl to next light and do 10 merkins. Run past one light to the next light, repeat exercises until the path intersection. Turn and repeat with lunge walk and diamond merkins.

Mosey to cardiac hill. 10, 8-count body builders and then a strong effort up to the top.

Mosey to farthest corner of parking lot south of the launch for 2ish rounds. 10 Carolina Dry Docks (demonstration on proper form given) at parking lot, 10 box jumps/step ups at playground, 10 supine pull-ups at benches, and 10 squats at launch.

Recover to launch for a little Mary to finish up.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Be patient and a good example for your kids (and any younger than you for that matter).  I know I struggle on a regular basis with keeping my cool when trying to get the kids to listen and do as they are told.  I wanted to simply remind everyone this morning how much children model our behavior.  They will very likely lash out if that is what we do every time we get a little impatient and frustrated.  Take a step back, breath, and collect your thoughts before you respond.
MOLESKIN:
I really appreciate the opportunity to lead the PAX this morning for my first F3 Knoxville Q.  Thanks for sticking with me through the workout.  I look forward to my next Q.
ANNOUNCEMENTS:
Prayers requested for Dogbite.

Exposives

THA-THANG:

Everyone did split squats while each PAX did 5 burpee pull-ups. Round 1: left leg. Round 2: right leg

Alternate between Alligator Merkins and broad jumps at every line down the parking lot and back.

Power skips down and back. Alligator Merkins/Broad Jumps down and back. Power skips down and back.

11s

  • Squat Jumps
  • Single-leg Straight-leg Deadlifts

COUNT-OFF & NAME-O-RAMA
38 PAX
CIRCLE OF TRUST/BOM:
https://www.evernote.com/l/AXZB4u79SWlN0pkI9Bv3mfXWDFzz7xCq6VY

Putting in the Miles

THE SCENE:  A little humid but beautiful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Merkins IC x 10
  • Tempo Squat IC x 10
  • Baby Arm Circles (front/back) IC x 13

THA-THANG:

Simple circuit with 4 stations – 1 exercise at each station. 1st lap = 10 reps of each exercise, 2nd lap = 9, 3rd lap = 8, and so on. Complete the reps at each station, run to the next station, and continue until recovery.

  • Station 1 = Next to the light pole on the grinder; Exercise = Big Boy Sit Ups
  • Station 2 = Top of Little Baby Hill; Exercise = Merkins
  • Station 3 = Covered structure over there near the Chapel; Exercise = Jump Squats
  • Station 4 = Playground; Exercise = Burpee Box Jumps

MARY:

Some Flutter Kicks, SSH’s, American Hammers, and Plank to finish up

COUNT-OFF & NAME-O-RAMA

40 strong this morning, including 1 FNG; welcome Bratwurst

CIRCLE OF TRUST/BOM:

From Four Pillars of a Man’s Heart by Stu Weber:

“Any servant-king who thinks he doesn’t need help is deceiving himself. We do need help, truckloads of it. Remember, it was God who said, ‘It is not good for the man to be alone.’ But unless the burden of ultimate leadership falls on the man, then a man’s wife and even his children are not sure what role he is playing and how to support and help him. However, when the servant-king is clearly on his throne of accountability and responsibility, then those around him can better determine how to serve his need to be and function as God designed. But when he is on the throne, then off the throne, on and off, leading and then not leading, it becomes almost impossible for those around him to know how to help him.”

 

Cardio Circuit

THE SCENE: Warm and Muggy.  Just the way we like it to get a good sweat going.
F3 WELCOME & DISCLAIME WARM-O-RAMA:
mosey around circuit to explain the exercises
THA-THANG:

  • 20 merkins
  • 20 hello dolly
  • 5 pullups
  • 15 table rows
  • 20 plank jacks
  • 20 squats
  • 20 switch feet
  • 20 iron mikes
  • run to top of hill and do 2 burpees

rinse/repeat

MARY:

COUNT-OFF & NAME-O-RAMA
31 today
CIRCLE OF TRUST/BOM:

So also is the life of those who will follow Christ. We have been reached and redeemed. But we have a baptism to undergo. We have to negotiate the rocky perils, pitfalls, and pains of life, face the chaotic waters of chance and necessity, and endure the chokings of the serpentine enemy of our souls. We often do not see the light at the end of the tunnel.

 But like the boys, we have now been supplied food, drink, and air: God’s word, the Lord’s table, eternal life. And, as each boy was led and accompanied along the journey back by two expert Navy SEALs, alongside us have also come the seal of God’s Spirit and the sealed Bride of Christ—the Church to guarantee, to guard, and to guide. “The Spirit and the Bride say, ‘Come.’

 We may be crawling, but we are moving. We may even be bleeding, but we are still breathing. We are not out of the tunnel yet, but we are on our way home. And “creation waits with eager longing for the revealing of the sons of God”—so that the world, too, may breathe again

MOLESKIN:
prayer for slide rule and his family
ANNOUNCEMENTS:

The Route 66 to Everest

THE SCENE: A warm, humid, and classic Knoxville, TN morning. Mid 70’s.
F3 WELCOME & DISCLAIMER:  Check yo’ self before you wreck yo’ self.
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x 10 IC
BBS x 10 IC
Baby arm circles x 10 IC
THA-THANG:
This morning we took a few trips down Route 66.  PAX were instructed to partner up with someone that they did not know prior to joining F3.
The new park path beside where we park was the starting point for Route 66. Starting at given light pole, there were 10 more light poles up the hill. We started at light pole 1 and did 1 rep of an exercise..then ran to light pole 2 and did 2 reps..etc. until pole 11. Total reps for one circuit = 66.  PAX were also given a discussion assignment for each circuit in order to get to know their partner a little better.
Circuit 1:  Exercise = burpees; discussion = first car
Circuit 2:  Exercise =BBSU; discussion=favorite movie
Jog to different part of trail across parking lots at top of hill and did circuit’s 3 & 4 Route 66 style.
Circuit 3:  Exercise = jump squats; discussion = favorite local restaurant
Circuit 4:  Exercise = merkins; discussion = favorite vacation
After 4th circuit, PAX mosey to bottom of Everest. Sprint to the top of the hill to grab an infamous rock from the rock pile.
Few workouts with the rock (squats & shoulder press IC).
Mosey back to AO and finished with 1 set of starfish crunch abs IC while 6 caught up.
COUNT-OFF & NAME-O-RAMA:
33 PAX (2 FNG): Pringle, Dugger, Big Mac, Worm, Cheat Sheet, Casper, Walkabout, Pac Man, Moneybags, Code Brown, Fabio, Cosmo, Carney, Cat Gut, Ribbed, Bunny, Hot Tub, Umbro, Compost, Dilbert, Repeat, Charmin, Quickbooks, Lights Out, Slim Shady, Possum, Enus, Pusher, Pluto, Guano, Gremlin (FNG), Flopper (FNG), Edit (QIC).
CIRCLE OF TRUST/BOM:
We talk an awful lot about being authentic, real, genuine, etc. But what does that look like? How do we take action in our every day routine of life and live that out with our neighbors, co-workers, friends, and spouse?
The answer is simple really. Take interest in those who around you. Talking with your battle buddy about your first car, favorite movie, restaurant, and vacation was no accident. Of all the conversations from Wednesday morning, why do I remember that Charmin’s first car was a ’83 Subaru 4 door hatchback, and Repeat’s favorite restaurant is Seasons?
When we change up things that are normal, like working out, sweating, breathing hard, not talking, and substitute it with genuine conversation, we remember. It’s novelty. It sticks out like a sore thumb!
Use that model for your every day conversations with the lady in the drive thru window, cashier at the gas station, waitress at lunch, your wife when you get home, your parents when they call you. Take interest in their interests. Instead of “how was your day?” how about.. “What was the most exciting thing that happened to you today?”
When we take interest, we invest in relationships, and life becomes that much more rich.
MOLESKIN:
Prayers were requested and lifted up for Slide Rule’s mother passing and family. Please lift them up in this time of transition with peace, love, and comfort.
ANNOUNCEMENTS:
Make sure you add your miles to the July challenge! Rep it hard from the Asylum.