F3 Knoxville

Tag: Rainbow

A Ride Home

THE SCENE: Cold/Snow/Ice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Well…I didn’t warm everyone up.  They warmed themselves up.  I had to drive a stranded couple home that couldn’t get up the hill at the Asylum.  Once I returned…
THA-THANG:
It was a bit too icy to roam around so we headed to the Pavilion for a little 1 min of exercise 30 seconds of a “rest” exercise

 

Minute exercises consisted of

  • Burpees
  • Side S Hops
  • Run around the building
  • Table Rows
  • Dips
  • Step ups
  • Big Boys
  • Flutters
  • Plank
  • Wall Sits

Pretty much the perfect Q

MARY:
Did a bit of abs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Deuteronomy 31:6

So be strong and courageous!  Don’t be afraid and do not panic before them.  For the Lord your God will personally go ahead of you.  He will neither fail you nor abandon you.

This is the way we need to enter 2023!

 

Twelve Days of an Asylum Christmas

THE SCENE: 24 degrees and ICY.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tempo Junk Science (40 Merkins), Cherry Pickers, Windmills, Rockettes, Tie Fighters, Rocky Balboas, Bobby Hurley.
THA-THANG:
Ran a circuit around the Asylum with 12 stations to add a workout:

  1. [Partridge in a Pear Tree]     Squat Thruster
  2. [Turtle Doves]                    Toe Merkins (4-Count)
  3. [French Hens]                    Cosmic Pickle Pounders
  4. [Calling Birds]                    Monkey Humpers (4-Count)
  5. [Gold Rings]                      Man Makers
  6. [Geese a Laying]                Squats
  7. [Swans a Swiming]             Superman
  8. [Maids a Milking]                Big Boy Sit-Ups
  9. [Drummers Druming]          Alternating Shoulder Taps (4-Count)
  10. [Pipers Piping]                    Lt. Dans
  11. [Ladies Dancing]                Dancing Bears (4-Count)
  12. [Lords a Leaping]               High Knee Jumps

MARY:
There was something about MARY, but not time for her today.
COUNT-OFF & NAME-O-RAMA
9 HIMs filled with the Joy of Christmas. Sawdust, Hands, Rainbow, Charmin, Gibbler, Fabio, Bunny, Cat Gut & Cosmo 2.
CIRCLE OF TRUST/BOM:
Seeking Joy, not happiness.

C.S. Lewis spoke at length about joy in his book Surprised by Joy

Luke 2:10 – But the angel said to them, “Do not be afraid; for behold, I bring you good news of great joy which will be for all people.”

Happiness & pleasure are fleeting and do not sustain. Joy however is deep in our souls. It comes from knowing the Almighty and His Love for Us. That does not mean that every path will be flat & wide. But carrying this Joy in our hearts will help us weather any storm.


ANNOUNCEMENTS:
Convergence at Speedway 07-Jan-23.

Light Pole Pictionary Trail at the Asylum

THE SCENE: 34 degrees & 80% humidity.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Tie-Fighters, Burpees, Suicide Sprints with Bobby Hurley, Mountain Climbers at the base of Baby Everest, run to the top with some Man-Makers.
THA-THANG:
Tried to figure out the pictures of the workouts between light posts on the trail.

  • Bearpees
  • Hello Dolly
  • Freddie Mercury
  • Lt. Dan
  • Junk Science (40 Merkins)
  • Big Boy Sit-Ups
  • Froggie Squats
  • Bobby Hurley
  • Tennessee Rocking Chair
  • Little Baby Crunches
  • ATMs
  • Carolina Dry Docks
  • Flutter Kicks
  • Iron Mikes
  • Gas Pumpers
  • Bonnie Blair
  • Jungle Boi (Jump squat with spoon arms? [Iron Pax Rerun])
  • V-Ups
  • X-Factors

MARY:
Cat Gut took us down stream with a boat and canoe.
COUNT-OFF & NAME-O-RAMA
16 HIMs could take the cold. We left it all on the field, the sidewalk, the parking lot, etc.
CIRCLE OF TRUST/BOM:
The Legend of the Candy Cane. Its origin dates to 1670 Cologne, where a choirmaster asked a candy maker to make something to keep the kids quiet during the Nativity Scene and remind them of Christ. The shape obviously mirrors the Shepard’s cane. But inverted it makes the shape of a “J” for Jesus. The sticks are white to represent the virgin birth and sinless nature of Jesus. The red stripes (3 small & 1 large) represent the suffering Christ endured at the end of his life. Those red stripes dissolve as you suck on the candy and bring the candy to pure white to represent how Christ’s sacrifice takes away our sin to make us clean.
ANNOUNCEMENTS:
None to discuss this time.

The Results You Didn’t Get

THE SCENE: 33 and glorious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, imperial walker, cherry pickers, this and that, rockette, runners lunge
THA-THANG:
Insert information about the workout.

  • In the Caribbean: 20 kneel ups + 10 downward facing merkin / 10 reverse lunges + squats
  • Mosey: At each island, 10 flutter kicks + 10 butterfly kicks
  • Mosey:  Dora w/ 250 SSH, 200 Rocky Balboa, 150 calf raise, 100 mountain climber, 50 big boy, 25 burpee
  • Mosey:  11’s with incline merkin + bench dips

COUNT-OFF & NAME-O-RAMA
22 w/ and FNG! @Bomber

CIRCLE OF TRUST/BOM:
“Don’t be upset by the results you didn’t get with the work you didn’t do”.  As you look around your life and the goals you set, keep the results you want in perspective with the work you’re doing for those goals.  Is the level of work you’re doing in line with the level of results you want to achieve?  If not, re-evaluate.  Could be the results you want are too high for what’s realistic for you right now.  Could be you need you can put in more work and get closer to getting those results.

ANNOUNCEMENTS:

Convergence at Bomb Shelter Jan 7

Mailbag Monday

We properly disclaimed!
Coolio bears all responsibility for anything that happens out there.
THA-THANG:
Today’s workout was sponsored by the pax and all the post-Thanksgiving mail that was received. It was an eventful long weekend and we were able to explore some of the more interesting details.

It’s true that none of us can outrun mortality, but practitioners of Junk Science can rest easy knowing that they’ve certainly, definitely, allegedly bought themselves a ten year delay.

Side straddles were hopped, shoulders were blasted, yoga-pose stretches were bungled, but with sincerity.

The Cloud awaited and on it we 5/10/15ed some Box Baby Box Rows.

Things got serious. We visited the Dark Webb. We made it all the way down to the famed Eighth Level, where the Q was beyond his ability to lead. It was the perfect time to Have a Nice Day.

We Curlsed for the girls, and then we got on the TB Rocket Ride, which is a little excursion on Cardiac in memory of certain Thanksgiving deprivations some of us may have endured in the past.

I had planned some bear crawling, but we ran out of time. Next Q.

CIRCLE OF TRUST/BOM:
A rabid HS football fan has me praying for justice and mercy.

ANNOUNCEMENTS:
DM Hands and tell him you’re coming to the Rocky Hill parade on Saturday!