F3 Knoxville

Slaughter tours the Asylum

THE SCENE: A crisp 65 degrees, beautiful weather for my tour of the AO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 10; Cherry Pickers (slow) x 7; Overhead Clap x 25; Moroccan Nightclub x 25.

THA-THANG:
Inaugural “Flight of the Blue Falcon”

  • Given two 8x12x16 (XL) CMUs, two PAX held the CMUs overhead while the rest of the group ran away for a 10-count.  At the end of the counting, “drop” was called and the herd executed AMRAP of an exercise designated by a block-holder (burpees, merkins, squats, pickle pounders, smurf jacks, etc) until the blocks caught up and were passed off.  Upon exchange, the new CMU holders designated the next exercise and began 10-count while everyone else ran away.  Rinse and repeat, with a goal of showing the Q the ins and outs of the AO (Everest, Cardiac Hill, etc) until time was up.

MARY:
Arrived back at the AO with about 5 minutes to spare, completed flutter kicks x 25, tempo squats x 20, then overhead claps/moroccan nightclubs until time was up (lost count in the midst of the mumble-chatter).

CIRCLE OF TRUST/BOM:
1 Peter 5 v. 6&7 say “Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you.”  Talked about what it means to cast anxieties on Him, and that it means to cut the cord and leave it there, not reel it back in like a crank-bait.  Shared a story about a flight with my M, when she got very nervous during a turbulent flight.  Being the “good husband” that I thought I was being, I told her not to worry, that it would be ok.  Of course, that didn’t help, and she looked at me, panicked, and said “how do you know?”.  My too-quick and too-honest response was “I don’t, but I can’t fly the damn plane, so there’s nothing I can do about it…”  This is a good reminder that as men, we need to be honest, but we need to do so with love.
MOLESKIN:
The Asylum bunch was fun, but way too courteous.  I should have explained the “blue falcon” concept better at the beginning, because they were asking “who wants the block?” instead of just handing it off to the next vict.. er, uh, participant.
ANNOUNCEMENTS:
Keep an eye on the Q calendar, me and “my friends” as Mermaid called them, will be making appearances at more AOs to spread the love.

No More, No Less

THE SCENE: Low 50s and partly cloudy
F3 WELCOME & DISCLAIMER  Check
WARM-O-RAMA:

-Motivators (7 count)

-11 Cherry Pickers, IC

– 10 Rockettes, IC

-10 Tempo Merkins, IC

THA-THANG:

Mosey to Serpentine Sidewalk.

    • Run down sidewalk, suicide style, stopping to do the following exercises:
      • 2 lights: 5 Merkins/ 4 lights: 10 merkins/ 6 lights 15 merkins/ 8 lights 20 merkins.
      • Rinse and repeat with Carolina Dry Docks
      • Rinse and repeat with Dive Bombers, but shortened this one to every light.  Q was getting gassed.
    • Mosey to Play ground:
      • 30 Seconds AMRAP:
        • LBCs
        • Xs &Os
        • BBS
        • American Hammers
      • Rinse and repeat
    • Mosey to Baby Cardiac
      • 7s on the hill: Froggie Jumps and Iron Mikes (2-ct)
  • Mosey to CMU pile, avoiding the condoms on the ground.  So Gross.
    • 30 seconds AMRAP: Overhead Presses, Curls, Rows, Triceps, Rinse and repeat, except for triceps.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
11 Strong
CIRCLE OF TRUST/BOM:

EYORE: It occurred to Pooh and Piglet that they hadn’t heard from Eeyore for several days, so they put on their hats and coats and trotted across the Hundred Acre Wood to Eeyore’s stick house. Inside the house was Eeyore.

“Hello Eeyore,” said Pooh.

“Hello Pooh. Hello Piglet,” said Eeyore, in a Glum Sounding Voice.

“We just thought we’d check in on you,” said Piglet, “because we hadn’t heard from you, and so we wanted to know if you were okay.”

Eeyore was silent for a moment. “Am I okay?” he asked, eventually. “Well, I don’t know, to be honest. Are any of us really okay? That’s what I ask myself. All I can tell you, Pooh and Piglet, is that right now I feel really rather Sad, and Alone, and Not Much Fun To Be Around At All. Which is why I haven’t bothered you. Because you wouldn’t want to waste your time hanging out with someone who is Sad, and Alone, and Not Much Fun To Be Around At All, would you now.”

Pooh looked at Piglet, and Piglet looked at Pooh, and they both sat down, one on either side of Eeyore in his stick house.

Eeyore looked at them in surprise. “What are you doing?”

“We’re sitting here with you,” said Pooh, “because we are your friends. And true friends don’t care if someone is feeling Sad, or Alone, or Not Much Fun To Be Around At All. True friends are there for you anyway. And so here we are.”

“Oh,” said Eeyore. “Oh.” And the three of them sat there in silence, and while Pooh and Piglet said nothing at all; somehow, almost imperceptibly, Eeyore started to feel a very tiny little bit better.

Because Pooh and Piglet were There.

No more; no less.

(A.A. Milne, E.H. Shepard)

Be present for those around you who are withdrawn, or depressed, or in need of encouragement. Also look to God when you feel this way.  Oftentimes, no words are needed.  Just be there and open your heart.  God will always be there to fill it.

MOLESKIN:
Happy Birthday to Brick! 40, BABY!!
ANNOUNCEMENTS:
Tank’s party Friday, ski trip Feb. 7-9.

Pav-A-Lon

THE SCENE: It rained…before the workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • Merkins IC x 10
  • Windmills IC x 10
  • Baby Cir Front/back x 10
  • Moroccan Night Clubs x 10
  • Front Claps x 10

Now that the shoulders are nice and warm.

THA-THANG:

  • 21’s Split Squats/Am Hammer until I lost count
  • Mosey to the bottom of Matterhorn
  • Grab a heavy rock – 10 Goblets, 10 Thrusters, 10 Domo Squats x 5 rounds
  • 20 Curl, Press, Tri x 3 rounds
  • Sprint to first light pole, lunge to the next on Matterhorn
  • 1 Merlin, 1 Dip, 1 Pull-up Ascending to 10

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Last year my word for the year was Relentless. Things were coming at me hard and fast and stayed that way all year. From losses to job struggles, it was an absolutely relentless year. So this year, I’m more cautious about the word I’m choosing. This year it’s Celebrate! I hope that brings plenty of Celebration into my world and celebrate with friends and family whenever the opportunity arises.
MOLESKIN:

So… It didn’t rain. Hats off to Mayberry for directing everyone up to the Pav-A-Lon anyway. We started late, ended late and most of the Q was pieced together as went along. As always, great to be out with the HIMs in the Gloom.

ANNOUNCEMENTS:

This Is 2020 (Without Hugh Downs and Barbara Walters)

THE SCENE: Rainy, low to mid 50s

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20, baby arm circles forward x 20, baby arm circles backward x 20, 20-second plank, Pilates push-ups x 20 (10 each leg – merkins with left leg raised up x 10 followed by merkins with right leg raised up x 10), tempo squats x 20

THA-THANG:
Mosey to CMU pile via the Dragon’s Tail stopping at each light pole to do an exercise x 20 reps – alternating between merkins and squats

Pickup a CMU and mosey to the pavilon

CMU curls x 20 followed by 20-second recovery, rinse and repeat for 4 rounds (80 total reps)

Mosey to Crawdad’s Yoga Studio

Carolina dry docks x 20 followed by 20-second recovery, rinse and repeat for 4 rounds (80 total reps)

Mosey back to pavilon for table rows using the same reps and recovery as before

Mosey back to the yoga studio for flutter kicks, same schedule

Mosey back to the pavilon for CMU overhead presses, same schedule

Mosey back to the yoga studio for more Pilates push-ups, same schedule – Cheatsheet and Crawdad started singing the Hokey Pokey Song and dubbed the Pilates push-ups the “Hokey Pokeys”

Mosey back to the pavilon, pick up the CMUs and mosey to the CMU pile to return them

Mosey to Cardiac with just a few minutes to spare, so we only had time for one run up Cardiac and to the AO without stopping for any exercises

MARY:
We ran out of time for Mary, but we did get some ab work in during the workout

COUNT-OFF & NAME-O-RAMA
13 HIMs getting better in the rain on the first Saturday workout at the Asylum in 2020

Veggie was here, but he is not in the group, so I couldn’t tag him.

CIRCLE OF TRUST/BOM:
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

MOLESKIN:
Prayers for Pinto, Flashback 2, Lady Tank, Cheatsheet’s family, Lady Junk, and Veggie going back for another semester of college
ANNOUNCEMENTS:
Party at Tank’s house on 1/10

Still need money for pull up bars for the Dog Pound

Perseverance is the Back Up Plan

THE SCENE: 40° and Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Seal Clap SSH X 20, Imperial Squat Walker x 15, 4 count Merkins x 10, 10 Burpees In Cadence .
THA-THANG:
Grab a coupon and mosey to golf course

  • Par three Burpee Course- carry coupon to each cone and do 3 Burpees = 8 Cones & 24 Burpees…transition with roll of Exercise Dice- 15 MTN Climbers and 10 Merkins…mosey across parking lot
  • Using guard rail- Bo Knows w Battle Buddy- one maintains wall sit while holding coupon and BB does 100 High Knees, switch, RR…mosey w coupons toward the restaurant
  • Start w roll of dice 25 Crunches/ 20 Dips, Dora Trifecta at bottom of hill- 100 Curls, Triceps, Presses While BB runs to the top and does 10 Dive Bombers
  • 10 jump squats hold Al Gore 10 sec, 9 Jump squats hold AG 10 sec, then 8, 7, 6, 5,4,3,2,1…mosey back to AO

MARY:
Box cutters x 20, Leg lifts 6 in, 45°, 90°- till hearing moaning and grunting, flutter kicks x 20
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Perseverance is the back up plan when we are struggling to accomplish our New Years Resolutions.

Tips for Persevering

  • Clarify your goal. Base it on your purpose, needs, and abilities. Know why you want this goal and how you and others will benefit.
  • Intend to achieve your goal.Outline your goal, strategies, and timeline. Know resources that can help you attain it, including individuals and the Internet. Break the goal into small steps, working backward form your desired outcome and attainment date.
  • Maintain optimism. Expect good things. Keep a daily diary of good experiences.
  • Live in the present. Don’t dwell on the past or worry about what might happen. Let go of attachments. The more attached you are to something, the greater the fear of losing it.
  • Acknowledge your accomplishments. Judge these against personal standards of self improvements. Have the courage of your convictions. Don’t change for others or compare yourself with them.
  • Try new experiences.Experiment with new ways of improving a product or service at work or other activities. Investigate how successful individuals or teams have achieved similar goals.
  • Care for you mind, body, emotions, and spirit. Schedule quiet times to think and reassess. Practice stress relievers such as deep breathing and exercise. Get sufficient sleep, eat healthy, and take time for fun and friends.
  • Experience yourself living your goal today. Hold your desired outcome firmly in your mind. See, smell, touch, and hear aspects of your goal. Each morning upon rising, review your goal. Repeat the process at night.
  • Persist. Focus on goals daily. At regular intervals, ask yourself whether your activities are moving you forward.

MOLESKIN:
Romans 12:12 be joyful in hope, patient w afflictions, faithful in prayer. Prayers Lady Junk, Pinto, and Flashback and family
ANNOUNCEMENTS:
Tanks Party this Friday (postponed til next Friday), Contributions to Pull Up Bars go to La-Z-Boy, Waxjob, and Abscess. Also

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@FThree-Knoxville (Venmo)