F3 Knoxville

Tag: Snitch

Round and Round We Go at the Asylum

THE SCENE: Cool & Crisp at 45 degrees
F3 WELCOME & DISCLAIMER: Yes all the things
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Windmills, Down-Ups in the Grass for Football, BBS at the base of Baby Everest, run to the top with some Man-Makers.
THA-THANG:
Three (3) stations for the group to troupe to for mumble chatter. The workout order of the stations were for each time a group was at a station, they did the next exercise.

  • Station #1 (AO with a Coupon)
    1. Blockies (20)
    2. Curls (25)
    3. Thrusters (25)
    4. OVHD Press (25)
  • Station #2 (Pav-Lov)
    1. Table Rows (25)
    2. Box Jumps or Step-Ups (25)
    3. Lt. Dans (25) [Don’t try in cadence, not an easy count]
    4. Toe Merkins (25 in Each Direction) + Aussie Climbers (20 – 4 Count)
  • Station #3
    1. Big Boy Sit-Ups (25)
    2. Flutter Kicks (25 – 4 Count)
    3. Hello Dollys (25 – 4 Count)
    4. X-Factors (25 – 4 Count)

MARY:
Freddie Mercury
COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
Discussed Hebrews 4:1-13 and focused on Verse 12. We should not be relaxed spectators, but be consistently obedient to God’s Word. Three (3) types of rest we can experience are:

  1. Promised Land / Heaven (Eternal)
  2. Sabbath Rest (Weekly)
  3. Continual Rest (Daily)

ANNOUNCEMENTS:
None.

The Peoples’ Q

Right at the top your Q wants you to know that this entire workout was conceived, planned, workshopped, peer reviewed, revised, enhanced, approved by legal, focus grouped, and finally today was delivered to you, the PAX of Asylum.

Perfect fall morning.

Everybody is welcome and everything is disclaimed. Choir Boy is in private practice now, so if you want to sue somebody you can hire him.

Our warmup today included Motivators, stretching, Rockettes, and Rocky Balboas for Rainbow who we missed by just a couple of minutes.

We did some nickel-dime-quarter in honor of its inventor and our own Bionic Man Lilydipper. In trying to avoid bothering an innocent bystander, we ended up getting in her way even more, which is what Gibbler likes to call a Q Fail. Mentioning his name when he didn’t even show up is another Q Fail.

The PAX makes certain demands, and Base Camp to Space Camp is one of them. When the PAX speaks, the Q listens, so into a hornet’s nest we ran. Snitch took one for the team and is presumably on the couch right now in a Benadryl coma.

What’s a trip to the Cloud without some Jack Webb you ask? We don’t know.

Crawdad wasn’t there in person or in spirit, but we did curse him under our breath with a couple of trips up Cardiac.

Convoy couldn’t be stopped all morning and he led us back down to the AO.

ANNOUNCEMENTS:
The academic side of F3 is one of the least often talked about, but it does provide valuable insight, and in the case of a recent study we learned about the major difference between AM and PM guys, according to family and friends. We did our best to remedy the inequality. We did it for the families!

Clickety-Clack

THE SCENE: Break out the parkas (It’s really the best weather)
F3 WELCOME & DISCLAIMER Administered accordingly, we’re not all savages here.  Definitely not whomever Handsome Rob is.
WARM-O-RAMA:
SSH IC, Grady Corns IC, Tempo Squats IC, Cherry Pickers IC
THA-THANG:
6 stations, roll the dice at each station.  Whatever number you get, multiply it by 5 and that’s the number of reps you get to do.  Then after the burpee station, run around the exterior of the tennis court.  The exercises were as follows:

  • Dips
  • Merkins
  • BBS
  • Air Squats
  • Shoulder Taps
  • Burpees

Mosey to the rock pile.

THEEEEENNNNNN we did 7 reps of curls, 7 overhead presses, 7 rows at the rock pile, then ran to the bathhouse to do 7 pull ups, then repeated for a bit.

MARY:
Long mosey back to the #shovelflag to do some LBCs, boats and canoes (need to call on School Zone more for that stuff), Flutterkicks, then dead bugs.  Finally Kobra Kai (never dies!)
COUNT-OFF & NAME-O-RAMA
10 Fantastic PAX that included Ironman down range from Montgomery
CIRCLE OF TRUST/BOM:
“I would rather be ashes than dust! I would rather that my spark should burn out in a brilliant blaze than it should be stifled by dry-rot. I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet. The function of man is to live, not to exist. I shall not waste my days trying to prolong them. I shall use my time.” – Jack London

Dude only lived to 40, but he lived.  Can’t be afraid to experience life.  Take advantage while you’re here on this earthly plane.
MOLESKIN:
Prayers for Ribbed’s wife, all those traveling.
ANNOUNCEMENTS:
Brolympics on Nov 5th, Flag handoff at Dog Pound

No CMUesday

THE SCENE: A hint of fall in the air.  First time in the 50’s in a while
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with 20 SSH on 4ct, Tie Fighters Left and Right x10, Rockettes x12, Imperial Walkers x10 mosey’d to pavilion for 10 tempo incline merkins and 10 tempo dips.
THA-THANG:
Mosey’d to lower parking lot for a 4 corner(ish) workout starting at corner 1 with 25 jump squats.  From there you bear crawl out to cone 1 about 20 yards out, once there switched to crab walks to cone two, then once at cone 2 back to bear crawls to cone 3.

25 gas pumpers at cone 3 then run to the 3rd corner at adjacent parking lot for 25 merkins, and then run to 4th and final corner for 25 dry docks.  Hope was to finish 4 rounds.  We didn’t quite get 4

Once 6 was up we completed a circuit in one parking lot.  Idea was one exercise at a time, performing 25 at one end, run to the other end of the lot for 20, run back for 15 and so on.  All the way to 5 reps

Once you completed 5 reps you moved on to the next exercise.

Exercises were: LBC, Flutter Kick, and F Mercury’s

Once completed we had time for one last “Hard as you can” up Baby Everest.  Then circled up.

MARY:
We did 10 SSH’s on 4ct.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We talked about loss and I shared this prayer:

Lord Jesus, thank you for guaranteeing the Day of no more death—whether by “natural causes” and aging, way too early “Homecomings,” or by senseless acts and dark circumstances. Though you have already removed death’s “sting” (1 Cor. 15:55-56), it still slaps us in the face, buckles our knees, and rocks our sensibilities,.

 

Thank you for validating our shock, encouraging our grief, and giving us tears. Standing before your friend’s grave, you wept before you raised Lazarus to life. You revealed your anguish before you exercised your power. Death is a violation. It’s not the way things are supposed to be.

 

It’s only because of your death and resurrection, we now gratefully affirm death isn’t sovereign, you are. Sin didn’t triumph, you did. Our funeral doesn’t get the last word, you do. Jesus, you are the grace giver and grave robber. Death’s keys are in your hand, and so are we.

With the same hand you will wipe every tear out of eyes, reach into our painful stories of loss now. We still have questions, but we don’t question your goodness and faithfulness. Because the Gospel is true, to be absent from the body is to be present with you. Life is Christ and death is gain. Our mourning is for this brief, painful moment; but eternal joy will come in the morning. Thank you, and So Very Amen.

 

 

 

 

 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Wait a Minute… This is Basically Just a Run!

THE SCENE: Lower humidity is a God-send

F3 WELCOME & DISCLAIMER Check it off the list. 

WARM-O-RAMA:

Typical Blindside warm-up: 

SSH IC x25 | LBAC IC x10 each way | Little of this, little of that | Cherry Pickers IC x5 

THA-THANG:

1st “Stop:” 7s 

  • Box jumps at BathHouse 
  • BBS at Trailhead

2nd “Stop:” 11s

  • Lunges at BathHouse 
  • Dips at the first pole after the start of the guardrail 

3rd “Stop:” Lightpole Suicides 

  • Round 1: Squats
    • 1 Squat, run to 1st lightpole
    • 2 Squat, run to 2nd lightpole
      • Repeat to 5th lightpole
  • Round 2: Merkins 

Fellowship Mosey back to the AO

MARY:

Just a little SWB “Stretching with Blindside”

COUNT-OFF & NAME-O-RAMA

12 HIMs; 0 FNGs 

CIRCLE OF TRUST/BOM:

You do hard things. YOU chose to get out of the fartsack this morning and put in hard work. You chose the difficult path today. 

Something has happened to men. It has caused a dormancy & that is why F3 was born. Invigorate male community leadership. Instead of focusing on the 1st F all the time at F3, instead of just focusing on the sweat, it’s the other things that really matter. We are all men who are equal under the eyes of God. Not just us here this morning, but ALL men. It is not for us to decide which man is better, or which man is the strongest, or which man is the fastest, or even which man is allowed here or not. In F3, we leave no man behind and we leave no man where we found him.

We need to forge these bonds & make our community stronger. So I ask you, “How do you want to leave your legacy? How do you want to live beyond yourself?” 

Great leaders influence people after they are gone. Get into a Shield Lock, get those daily disciplines in, no matter what they are. DON’T FAIL! 

It’s why we are here. It takes a heart of change. Love has EVERYTHING to do with leadership. You may not often lead workouts (and you should do it more), but by being here, you are a leader… a leader in your household, a leader in your workplace, and a leader in your community, OUR community. 

In everyman beats the heart of a lion and once he has been picked up & scraped off, his heart is going to drive him to help and lead others. The man you help today will be the man who helps you in the future. 

What will your legacy be? 

ANNOUNCEMENTS:

F3Knoxville Family Picnic this Sunday, Sept. 11th, sign up link on Slack

9/11 Memorial climbs are available (Asylum at 10:00 am(?) and Farragut High at 6:00 AM) 

Shovelflag Handover at the DogPound on Thursday, September 22nd

Brolympics Nov. 5th at the Asylum AO, 0645 start time