F3 Knoxville

Tag: Curveball

Hey, Let’s Move Swimmies’ Car!

THE SCENE: Unusually Warm, upper 70s, partly sunny but getting dark earlier and earlier…
F3 WELCOME & DISCLAIMER Check
WARM-O-RAMA:
20 SSH, 4-ct IC, 10 Cherry Pickers, 4-ct, IC, Twist stretches…

Then Jinxy told us Swimmies (who we thought was just typically late) was actually stuck on the entrance road with a blown clutch.  So… forget the rest of the warmup… MOSEY RUN TO THE RESCUE!

Followed Swimmies to his car, which was on the entrance road from Lyons View, dead in the water, smelling very unpleasantly of fried clutch.  It was HIM’s to the rescue! Pushed it up to a pull off area, then proceeded with warmup.

10 Hillbillies, 4-ct, IC, Little of this and that.

THA-THANG:

[Q crumples up his Weinke and starts just making stuff up, since the original workout was supposed to be on the opposite side of the park from where we moved the car… Crawdad appears out of nowhere.  So does Brick.]

Moseyed to terraced hill on side of Everest.  Start at the bottom, do 5 reps of three exercises , then run up to first terrace and return, do 10 reps of each exercise and run up second terrace and return, then do 15 reps of each exercise and go all the way to the treeline.  EXERCISES: Merkins, Squats, American Hammers (2-ct)

MOSEY to perimeter trail and over to edge of park that looks out at the Veterans Cemetery.  Pause, take a moment to pay respects to the Veterans buried at the cemetery.

NICKEL/DIME/QUARTERS along perimeter trail to top of the Tail of the Dragon.  Run 1 light post, do 5x exercise, run 2 light posts do 10x exercise, run 5 light posts do 25x exercise.

  1. [Can’t remember the first exercise… something awesome]
  2. CDDs
  3. Mountain Climbers (2-ct)

MOSEY to the hill along the Tail of the Dragon that leads up to the monument.  Do 7’s Top: Prisoner Get Ups, Bottom: Prisoner Cell Merkin Burpees.  These were brutal.

MOSEY to AO. DORAS.  Partner 1 works on exercise, Partner 2 runs about 2/3 up Baby Cardiac.  Exercises are 100 Merkins and 100 BBS.  Final Sprint up Baby Cardiac with everyone.

MARY:
Hamstring stretches, 20 American Hammers, 4-ct, IC

COUNT-OFF & NAME-O-RAMA
17 strong. No FNGs
CIRCLE OF TRUST/BOM:

Veteran’s Day is tomorrow, and it’s had me thinking about those who have served our country, the men and women that have been a part of the armed forces, as well as their families.  We took a moment earlier to pause and remember those who have paid the ultimate sacrifice for our country.  What does sacrifice entail?

One of the defining traits of human beings is altruism. Altruism is the practice of doing things that benefit others even at the cost of your own happiness, welfare, or (to use a biological term) “fitness”.  It is unusual in the Animal Kingdom because of the principle of “Survival of the Fittest”… if an action benefits someone else rather than you, you might be the one eaten by a cheetah on the Serengeti, or fail to make sweet love with that attractive she-moose over there, or die of thirst in a desert with a limited number of watering holes

What force is it that allows men and women to sacrifice their comfort, families, even their lives in service to others?  To me, it is the gift of Grace from God.

St Francis of Assisi articulated this when he said “Above all the grace and the gifts that Christ gives to his beloved is that of overcoming self.”

But there’s more to it than that. Even though we have the ABILITY to sacrifice and be altruistic doesn’t necessarily mean we will USE that gift.  What inspires us to use it?

Bob Hope, who entertained troops overseas for decades, once said, “I saw more courage, more good humor in the face of discomfort, more love in an era of hate, and more devotion to duty than could exist under tyranny.”

And as Ernest Hemmingway said in a FAREWELL TO ARMS, “When you love, you wish to do things for that which you love. You wish to sacrifice. You wish to serve.”

Another saying about veterans is that they don’t fight for what’s in front of them, they fight for what’s behind them.  We are fortunate to live in a country that is free from tyranny, where military service is voluntary, where autocrats and dictators do not hold sway over our democracy.  The veterans that paid the ultimate price didn’t fight for themselves, they fought for what they loved.  America the Beautiful.  The Land of the Free.

The veterans who have served and died for this country overcame self, and is so doing, in my opinion, became one with the Grace of God.

MOLESKIN:
Prayers for several PAX and their relatives.
ANNOUNCEMENTS:

Broken Frisbee Toss and The Vote at Asylum – 2020

THE SCENE: Slightly Overcast, mid 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC

Pinto Hops – 15 IC

Cherry Pickers – 15 IC

Grady Corns – 32 IC

Rocketts – 10 IC

Merkins 10 OYO
THA-THANG:
Mosey to the open field near the outdoor field just before the large chapel. Throw the frisbee (broken due to preworkout fracture). The entire group runs to the frisbee position and does the exercise, throw again, do same excercise, repeat:

    • First 15 squats oyo (run back and forth)
    • 25 American Hammers, 4 ct oyo (Bernie back and forth)
    • 20 Hello Dollies (4 ct, LT Dan back and forth (1 lunge, 1 squat, 2 lunge, 2 squat, 3 lunge, 3 squats, etc))
    • 20 LBC, 4 ct, (bear crawl back and forth)
  • Mosey further towards entrance past first stop sign to open field with cones
    • NIckel, Dime, Quarter at each end of field – Merkins 5,5, then 10, 10 then 25, 25 running in between
  • Mosey back half way to CMU parking lot, ring of fire- 1 round x 1 Merkin, 1 round x2 merkin
  • Mosey back to CMU parking lot. Partner up, each grab a CMU
    • . Electorals (aka Doras) 100 Curls, 100 BBS, 70 Overhead presses
      • Partner runs to other side of lot, 20 Sawmills (1 ct) 5 squat jacks, run back

COUNT-OFF & NAME-O-RAMA
20 strong
CIRCLE OF TRUST/BOM:
October is a tough month for our family. Oct 17 is Grady’s (my son’s) birthday- he would have been 32 this year. Grady died 2 years ago this Dec 13 of an accidental overdose. Sharing the fact that your son was an addict is not an easy thing to do. You just don’t talk about it. I just wanted to share a little bit about our story. Grady was a straight A student and an outstanding athlete. He played on the top Arizona soccer teams until he was about 17. He excelled at pretty much everything he tried. He worked hard to be the best. His issues started when he was a Jr in high school. He struggled with his addiction and our family struggled along with him for the last 13 years of his life. He was clean for about a year before he moved to Knoxville in October.  I was proud of him, especially when he was able to join the Asylum PM group- we finally had something in common and it was healthy. I think he came to 4 or 5 workouts and he Q’d after about 3 or 4 I think. His life ended on Dec 13. Having gone through the addiction cycles with Grady, I can attest how devastating it is to the addict and the family. Progress and setbacks… It dominates and controls every aspect of life. It’s chemical and mental but treated as criminal in our society. Substance abuse and addition is all around us- so if you know someone (or observe it in someone you don’t know) , pray for them and reach out to help in any way you can. In Knoxville in 2017 there were 293 drug related overdoes , in 2018- 295, 2019-257 and in 2020 year to date- there were 299.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence Oct 7

Out of Juice

THE SCENE: Clear and mid-40s. Just cool enough that you don’t drip too much sweat.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x SSH IC
5x Cherry Pickers IC
9x Failure to Launch IC
15x LBAC both ways, Overhead Claps, and Raise the Roof
15x Crabettes IC
THA-THANG:
My third Q this week… Creative juices are running low. Today is half of each of two previous beatdows, smashed together.

Mosey/Bernie to the CMUs, each pick one.
Battle Buddy up for the first section, a modified Dora.
One PAX does specified reps of stationary exercise while the other performs the specified moving exercise.
When reps are done, stationary PAX goes to relieve moving PAX, who switches to the stationary. All exercies (stationary and moving) done with CMU.
When this was last Tuesday’s CMUesday at the asylum, each PAX did each exercise twice. Today, each exercise just once.

10 Bus Drivers / Mosey
15 Blockees / Bear Crawl
20 V-Ups / Rifle Carry
25 Derkins / Weighted Duck Walk
30 Squats / Murder Bunnies
35 Curls / Twist Lunge

After putting up the blocks, time for a little Bump and Run.
Exercises in each of the parking lot’s 4 corners. Start with PAX at each corner, plus one “bump” group. Begin work, each corner does reps until bumped. “Bump” group moseys from one corner to the next, bumping the group there to the next station.

Merkins
Pickle Pounders
BBS
Embrace the Earth Burpees

MARY:
Just a little mosey back to the AO
COUNT-OFF & NAME-O-RAMA
Perfect 10 today, ideal number for both beatdown fragments.
CIRCLE OF TRUST/BOM:
Utmost.org from yesterday (Nov 5):

Partakers of His Suffering

…but rejoice to the extent that you partake of Christ’s sufferings… —1 Peter 4:13

If you are going to be used by God, He will take you through a number of experiences that are not meant for you personally at all. They are designed to make you useful in His hands, and to enable you to understand what takes place in the lives of others. Because of this process, you will never be surprised by what comes your way. You say, “Oh, I can’t deal with that person.” Why can’t you? God gave you sufficient opportunities to learn from Him about that problem; but you turned away, not heeding the lesson, because it seemed foolish to spend your time that way.

The sufferings of Christ were not those of ordinary people. He suffered “according to the will of God” (1 Peter 4:19), having a different point of view of suffering from ours. It is only through our relationship with Jesus Christ that we can understand what God is after in His dealings with us. When it comes to suffering, it is part of our Christian culture to want to know God’s purpose beforehand. In the history of the Christian church, the tendency has been to avoid being identified with the sufferings of Jesus Christ. People have sought to carry out God’s orders through a shortcut of their own. God’s way is always the way of suffering— the way of the “long road home.”

Are we partakers of Christ’s sufferings? Are we prepared for God to stamp out our personal ambitions? Are we prepared for God to destroy our individual decisions by supernaturally transforming them? It will mean not knowing why God is taking us that way, because knowing would make us spiritually proud. We never realize at the time what God is putting us through— we go through it more or less without understanding. Then suddenly we come to a place of enlightenment, and realize— “God has strengthened me and I didn’t even know it!”
MOLESKIN:
Not sure what was going on in that white van that was idling in the parking lot with an empty driver’s seat. Kinda wanted to run close by it so maybe the doors open and I get snatched in and don’t have to do any more burpees.
ANNOUNCEMENTS:
Tomorrow! Tomorrow! Convergence! Tomorrow!

Moving Refrigerators

THE SCENE: Beautiful evening, temps in low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 10 Tempo Merkins, 10 Mountain Climbers, 32 Grady Corns, 10 Windmills, Little of This and That.

THA-THANG:

Mosey to “the Caribbean” parking lot.  We will journey a candy cane route around the parking lot (starting up south side of parking lot then rounding to go about half-way down north side of parking lot) but stopping at each cone planted along the way.  The cones will be spaces at about every other island in the parking lot. Once the final cone is reached we will sweep back to the beginning of the candy cane.  We will run the candy cane 6 times, journeying by the following methods and doing the following exercises.  We will always run back once the cane is finished.

  • Sprint and do 10 Merkins at each cone.
  • Bernie and do 10 Big Boy Sit-ups at each cone
  • Grapevine left and do 10 Star Jumps at each cone
  • Grapevine right and do 10 Smurf Jacks at each cone
  • High knees and do 10 Hello Dollies (4 ct) at each cone.
  • Butt kick and do 10 Iron Mikes (both legs = 1) at each cone.

Mosey to start of Serpentine Sidewalk.  We will do 14s along sidewalk by bear crawling for one light and running for four lights until we reach the perimeter trail.  Then we will do 20 American Hammers.

Mosey to start of Cardiac.  We will run up Cardiac stopping at each of the following to do the listed exercises:

  • First Curve:  20 Flutter Kicks (4 ct)
  • Second Curve:  20 Hello Dollies (4 ct)
  • Third Curve:  20 Decline Merkins
  • Benches:  20 Bench Dips

Mosey to AO

COUNT-OFF & NAME-O-RAMA
14 men, no FNGs
CIRCLE OF TRUST/BOM:

One of my good friends in my doctorate program in psychology was a guy named Jim Dupree.  He was about ten years older than me and had already practiced as a therapist but with a master’s degree and was going back to school to get his doctorate.  He sweat like a pig on those hot days in Texas and smoked cigarettes like a bandit, but he was wise, honest, and an excellent friend and counselor.  I remember him and me working on painting a room in his house one time and him saying, “You know John, talk is good but if you really want to get close to a guy you need to do something like move a refrigerator across town with him.”

You know, I think he’s right.  We brothers are close.  Our talks at board meetings are part of the reason but I think a bigger reason is that we work hard and sweat together to accomplish something good.  I have also enjoyed “moving fridges” type moments with some of you guys that drew us closer.  Recently, I enjoyed working with Sparkler, Abscess, Pele, Steam and Curveball to both put up and break down obstacles at Hardship Hill.  I acquired a bit of poison ivy in the process but it was definitely worth it.  I remember a big group of us, including Mr. Jinxy, Hooker, Doubtfire, Pele, and Abscess, sawing and pruning branches in Pinto’s backyard and enjoying the reward of his swimming pool and some brewskis thereafter.  There is something about working together, sweating together, that brings us close.  We face the same challenge and it unites us.  Gents, I enjoy our fellowship and appreciate your willingness to help each other through the grind.

MOLESKIN:
Prayers for Rooney’s coworker who is currently on ventilator after contracting Covid 19; for Pinto who is recovering from stem cell transplant; for Jared, brother of Corona Weight, who is in prison but had to go to hospital after accidentally cutting off top of finger – may he recover and find God to help him change his life; and, for our country, that we may be united and at peace no matter who ends up winning the presidential election.
ANNOUNCEMENTS:
F3 Knoxville 5th Anniversary and Convergence this Saturday

it’s all in the hips

The Scene

A perfect 38 degrees

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Cherry Pickers

SSH

Hip Rotations

Ankle Rotations

Hairy Rocketts

Curtsey Lunge Tempo

Imperial Walkers

Tempo Squat

 

Let’s work on a full range of motion today. Whatever that full range is for you, get there. 

Tha-Thang

Mosey to CMU pile 

Pax begin on one side of the parking lot 

20 1 handed CMU Swings (10 E/S)

CMU Plank Drag to the opposite end of the parking lot

Wall sit with CMU (Chest height or above)  until everyone has made it across 

 

20 Suitcase Deadlifts

CMU plank drag back 

Wall Sit with CMU (Chest height or above) until everyone has made it across

 

Repeat for 2 rounds 

 

Mosey to the track

21-15-9 Bleachers

Line up at the track and perform the following exercises in between each exercise: run up the bleachers and back down working through each exercise at the prescribed reps. (Chase quality reps)

Curtsey Lunges

Squats

Skips (Knees at least waist height)

Monkey Humpers

 

Sideline to sideline

Recover slowsey—>Mosey—>at sideline 2 burpees

Recover slowsey—>Mosey—>at sideline 2 burpees

Recover slowsey—>Bernie—>at sideline 2 burpees

Recover slowsey —>high knees—>at sideline 2 burpees

Recover slowsey—>Mosey—>at sideline 2 burpees

 

Mary

On your 6 heel taps 

5 BBS OYO

On your 6 heel taps

 

COUNT-OFF & NAME-O-RAMA

9 HIM’s

 

COT/BOM

https://f3nation.com/q/ 

F3 5 Qualities of a Virtuous Leader (https://f3nation.com/lead-right-q3/)   

Candor– Graciously telling the truth and demanding to hear it from others

Commitment-Unwavering loyalty to a group and unflinching determination to accomplish its Mission (This breeds long term sustainable results)

Consistent-possess an unchanging nature, If you cannot be relied upon results will be inconsistent. 

Contentment-Stable emotions that pursue joy instead of happiness. A content leader can abandon personal comforts for the greater goal. 

Courage-Creating the habit of setting aside fear to turn hardship into grace. Accepting fear as necessary but overcoming it by being prepared and having self-control. 

 

2 Peter 1:5-8

5 For this very reason, make every effort to supplement your faith with virtue,[e] and virtue with knowledge, 6 and knowledge with self-control, and self-control with steadfastness, and steadfastness with godliness, 7 and godliness with brotherly affection, and brotherly affection with love. 8 For if these qualities[f] are yours and are increasing, they keep you from being ineffective or unfruitful in the knowledge of our Lord Jesus Christ.

 

MOLESKIN:

 

ANNOUNCEMENTS: