F3 Knoxville

Tag: Pony Tail

Two #1 Are Still Eleven, Even In This Asylum

THE SCENE: 39 degrees & humid. We had to watch for fallen limbs from the storm of the Asylum PM crew.
F3 WELCOME & DISCLAIMER: Yes, all the right things
WARM-O-RAMA:
SSH, TN Rockin’ Chair, Spider Merkins, Windmills
THA-THANG:

  • Route 66 Up To the Overlook:
    • Burpees 10 (-1 at each light pole)
    • Jump Squats 1 (+1 at each light pole)
    • LBC’s (While Waiting on the 6)
  • Elevens Stations at the Overlook:
    1. Station (NO ELEVENS – 10 EACH TIME)
      • Big Boys (10)
      • X-Factor (10 – 4 Count)
    2. Station (NO ELEVENS – 10 EACH TIME)
      • Box Jumps (10)
    3. Station
      • Box Cutters (10)
      • Imperial Squat Walkers (1 – 4 Count)
    4. Station (NO ELEVENS – 10 EACH TIME)
      • Box Jumps (10)
    5. Station
      • Lt. Dan (10)
      • Hand Release Merkins (1)
    6. Station
      • Calf Raises (10 – 4 Count)
      • Dips (1)

MARY:
Boat / Canoe.
COUNT-OFF & NAME-O-RAMA
15 HIM’s, including 1 FNG – Welcome Banjo. Also Double Wide’s 2.0 Newton was in the gloom with us.
CIRCLE OF TRUST/BOM:
Except from Phil Robertson’s book “Uncanceled”. We should not trade insults, but follow: “A new command I give you: Love one another. As I have loved you, so you must love one another.” (John 13:34)
ANNOUNCEMENTS:
CSAUP, Wesley House Donations, RAM Service Project

Love on Display

THE SCENE: Chilly…28 degrees at circle up
F3 WELCOME & DISCLAIMER 

WARM-O-RAMA:
30 SSH on 4ct, 10 4ct Oh Yeah’s Right and Left, 12 4ct Tie Fighters R and L, 10 4ct Pickle Pounders, 10 Tempo Merkins, and 20 Rocky Balboa’s at the curb
THA-THANG:
Partner up (Dora’s) for 200 Combined reps

  • Merkins
  • LBCs
  • Squats
  • Carolina DDs

Partner 1 performs rep count exercise while partner 2 goes to end of parking lot and back.

When done, we mosey’d to the crosswalk at the lower parking lot for a Route 66 (4ct Pickle Pounders)

Then partnered back up at the base of baby Everest for AMRAP of Monkey Humpers at the bottom while partner 2 runs up and back.  Each partner completed 3 trips.

MARY:
Had time for a few Freddy Mercury’s in Kentucky’s honor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Today’s Emphasis was on Love and what Christ has called us to do

John 15:12 and 1 Corinthians 13:4

Roxanne for Charmin

Workout

Stairs always 🐰 hop

Every stop with no music

5 mountain stompers, 10 Hand release,15 bbq squat, 20 lbc 4 count

Chambawamba

  • start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a Getup. While not doing get ups, you are continuously doing SSH.

Bodies

  • Plank. When you hear bodies hit the floor do donkey kick(), when they count(1,2,3,4) do a Merican

Roxanne

  • Al gore, When your hear Roxanne drop to plank, when you hear red light “squat jump”

Moby (boat/canoe)

  • When you hear bring sally up boat, bring sally down canoe

Proverbs 13:3

Whoever guards his mouth preserves his life;

he who opens wide his lips comes to ruin.

Proverbs 10:19

‘When words are many, sin is not absent, but the wise hold their tongues’.

Abraham Lincoln said, ‘It is better to be silent and thought a fool, than to speak and remove all doubt!’

Live in God

THE SCENE:  Partly cloudy and cold, temp about 20 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 10 Mountain Climbers, 10 Imperial Walkers, 10 Mountain Climbers, 10 Twisties, 10 Tempo Merkins, 10 Windmills, Michael Phelps, Little of This and That
THA-THANG:
Mosey to stop sign by intersection of main roadway and road that goes to the Admin Bldg.  We will do 20 American Hammers.

Mosey on perimeter trail until it intersects with trail coming from Lyons Bend Gate.  We will do 20 Hello Dollies.

Next, we will head west and then east on the perimeter trail.  We will do nickel, dime, quarters with the following exercises:

  • Jump Squats
  • Iron Mikes (both legs = 1)
  • Dive Bombers

We will stop when we get to the Northshore Gate.

Mosey to Area 51 and go to the curb.  Find a partner for teams of two.  One one partner runs to the entrance of Area 51, does 5 merkins, and runs back, the other partner works on the listed exercises below.  Then partners trade places.  Each team will do:

  • 200 Baby Crunches (4 ct)
  • 150 Flutter Kicks (4 ct)
  • 150 Bicycle Kicks (4 ct)

Next, we will run up hill above area 51.  At the top, we will alternate between 10 Merkins and 10 Big-Boy Sit-ups until the six is there.

Mosey to the stop sign by the roadway that goes to the soccer fields.  We will stop to do 20 Box Cutters.  Mosey to the soccer fields.  We will do suicides, with Bernie Sanders to each cone, a mosey to the left of cone parallel with that cone, and then sprint back.  We will do 20 Baby Crunches each time we get back until we finish the suicides.

Mosey to the open outdoor structure that is close to the outdoor chapel.  We will do 20 four count bench dips and 20 decline merkins.

Mosey to parking lot by the playground.  We will do 20 Georgia Cheerleaders (inverted Pickle Pounders).

Mosey to the bottom of mini-cardiac.  We will Bernie Sanders to park sign, then sprint to top.  We will then run back down to AO.

MARY:
We will cash out with ATMs.
COUNT-OFF & NAME-O-RAMA
19 men, no FNGs.
CIRCLE OF TRUST/BOM:

LIVE IN GOD

Psalm 19: 7-10:

7 The law of the Lord is perfect,[c]
reviving the soul;
the testimony of the Lord is sure,
making wise the simple;
8 the precepts of the Lord are right,
rejoicing the heart;
the commandment of the Lord is pure,
enlightening the eyes;
9 the fear of the Lord is clean,
enduring forever;
the rules[d] of the Lord are true,
and righteous altogether.
10 More to be desired are they than gold,
even much fine gold;
sweeter also than honey
and drippings of the honeycomb.

I need to remember that the law and ways of the Lord are perfect.  They are more to be desired than gold.  As Van Morrison asks in his song by the same name, “When will I ever learn to live in God.”  He goes on to say, “He gives me everything I need, and more – when will I ever learn?”  I don’t know about you, but I find myself getting caught up in the ways of the world time and time again.  Am I successful enough in my job?  How does my house look compared to my neighbors?  In an effort to “get ahead”, to be liked, to be popular, to be “a winner”, I focus on things that may be out of sorts with how I truly should be.  I may go along with a business idea that is not truly honorable.  I may cut corners to get something I want, not considering how that will impact others around me.  I might participate in conversation or laugh at jokes that, if I look closely, are belittling to certain segments of our population.  Our brother, Rooney, gave a message at a recent BOM that I need to consider more carefully for myself.  He said that when we consider what we are willing to do in our life, it should align with our moral compass.

When I consider what I am to do this day, does it align with God’s laws and way?  They are perfect and I need to remember that.  I don’t have to worry so much about getting ahead, pleasing other people, or being successful.  If I act as God asks me to do, that is success.  That is what I should live for, not what Gentleman’s Quarterly, Money Magazine, Newsweek, or the latest get rich book tells me to do.  God’s ways are finer than gold and sweeter than the drippings of a honeycomb.

MOLESKIN:
Prayers for the disenfranchised, for those who have lost loved ones, for Operation and his wife who are hoping she gets pregnant, and that F3 brothers will find activities that continue to help our community.
ANNOUNCEMENTS:
CSAUP!!!

Son of a Preacher Man

THE SCENE: Y’all knew it was going to be cold and wet, and you dragged yourselves out there anyway. Q’s got to up his game on a day like that.  
WARM-O-RAMA:
I don’t know anything at all about working out except what I learned from the pax, so SSH (thanks every single Q ever), Cherry Pickers (no thanks to whoever mis-named them), Rockettes, The Junk Science (my humble contribution; you’re welcome), and in honor of the high desert’s very own Preacher, we did The Preacher. Bumped from 10 to 15 after a fittingly profane text from Tucson.
THA-THANG:
A little Route 66 inspired by Lily. The Cloud gave us some Box Baby Boxes, and because there is apparently some unresolved conflict in my life, we visited with my old buddy Jack Webb.

Light rain and a light mosey towards Cardiac but not quite to Cardiac. Picked up some babies by the side of the road and shared them with our buddies. Shout out to Honeydew for carrying the two of us through the Doras.

There comes a time in a man’s life when whatever’s inside has to come out, and Cardiac is built for just such a purpose.

What happens during the Crawdad Comeback is both private and communal; a man experiences his limitations and his freedom; there is running forward and in reverse. It is a time of paradox and, potentially, vomit.

The great Mickey won the final sprint to the AO, and by an embarrassingly wide margin. *Author’s note, he donated the winner’s proceeds to Jumbo, who had wisely saved his energies for his forthcoming 100m breaststroke domination in Kingsport today.

It being the weekend, we cashed out like men, and then we limped away.

CIRCLE OF TRUST/BOM:
“Man has places in his heart which do not yet exist, and into them enters suffering in order that they may have existence.” Leon Bloy, with thanks to John Stone.
ANNOUNCEMENTS:
AE soccer game at Regal stadium Thursday. There was a Jinx sighting at Thursday’s board meeting! Word on the street is that High Heels prefers his lake house to sweating with us on Saturdays from now until like October.