F3 Knoxville

Tag: Switchgrass

Quacken Dice

THE SCENE: A perfect morning in the gloom

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x20; Copperhead Squat x10

THA-THANG:
PAX roll a 12 sided die to determine what exercises they will do. Keep rolling until Q calls recover.

  • 1 – Bear Crawl to cone, Crawl Bear back
  • 2 – Burpees x10
  • 3 – Big Boys x20
  • 4 – Bobby Hurley x15
  • 5 – Crab Walk to cone and back
  • 6 – Carolina Dry Docks x20
  • 7 – Crab Cakes (4-ct) x20
  • 8 – Copperhead Squat x15
  • 9 – Lunge to cone and back
  • 10 – Alternating Shoulder Taps (4-ct) x20
  • 11 – Australian Snow Angels (4-ct) x20
  • 12 – Apolo Ohno (4-ct) x20

MARY:
Afterburner (Overhead Claps 4-ct x50; Seal Claps 4-ct x25; Grady Corn 4-ct x25)

Hello Dolly x20; LBCs for time

COUNT-OFF & NAME-O-RAMA
5 HIM in the gloom

CIRCLE OF TRUST/BOM:

“Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.”

‭‭Ecclesiastes‬ ‭4:9-12‬

F3 is meant to provide us men that will help us when we fall. We are meant to be in community with others. We all need those guardrails that we can’t provide for ourselves. Be willing to let others speak into your blind spots.

MOLESKIN:
Pray for Switchgrass and Rep Sleepy as they travel next week

ANNOUNCEMENTS:

Convergence at JUCO on 7/2

Nolan Richardson w. Hamm

THE SCENE: It was cold again 26 degrees but the wind was calm. Hamm thought it’d be appropriate to do a Nolan Richardson since he grew up in Arkansas and it just so happened the Vols & Hogs had a huge matchup the same day.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH’s, Cherry Pickers, Windmills, Shoulder Stretch, Triceps Stretch, Some other things maybe?

THA-THANG:
A Nolan Richardson (Slightly Modified)

Basically you are with a partner and there are 6 different exercises with mass repititions. While one partner moves backwards (as if he were playing defense on a b-ball court) for 50 yards, Bobby Hurley’s one time, then sprints back to the partner, the other partner performs the exercise then they switch off.

  • 100 Burpees
  • 300 Squats
  • 100 BBS’s
  • 300 LBAC’s
  • 150 Merkins
  • 300 Imperial Walkers

Since We still had some time left, Hamm had a die that his M just got him for Valentine’s Day. IT has a variety of Exercises on it which have all been done at F3 (though some names are different). So we did that for a while which included lunges, merkins, wall sits, mountain climbers, side planks, etc. etc.

MARY:

Here we did LBC’s, Hello D’s, Flutter Kicks, & Leg Lifts.

COUNT-OFF & NAME-O-RAMA

1-8 (See Tags). Also, we had an FNG we named Gmail primarily because when asked about his first email address he stated it was G-Man@…….. and he since he seemed to be touting for his F3 Nickname to also be G-Man we chose Gmail instead.

CIRCLE OF TRUST/BOM:

You can’t always get what you want
But if you try sometime you’ll find
You get what you need

(Just Kidding that was the Rolling Stones actually.)

MOLESKIN:

N/A
ANNOUNCEMENTS:

I have nothing else.

Tuesday Evening Big Circle

THE SCENE: Beautiful afternoon over 60 degrees at the start. Clear and a lot of people in the Asylum enjoying a pretty day.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops
  • Rockettes
  • Baby arm circles
  • Little of this and that
  • Imperial Squat walkers
  • 5 Burpees

THA-THANG:

Mosey to base of Pickett’s Charge

 

Picketts charge suicide

1st –  5 prisoner getups

2nd – 10 imperial walkers

 

10 merkins at bottom before and after each time down

 

LBCs up top until 6 comes in

 

Big circle stations

 

Start at coliseum and go all the way up to top of Everest/office parking lot and back around to coliseum start

 

Stop at each cone do exercise listed and follow instruction of where to go next and how

 

Coliseum start

  • 15 dips
  • Lunges to next cone

 

Cone 1 – halfway down walk

  • 15 big boys
  • Bear crawl to next

 

Cone 2 – little ways down

  • 20 squats
  • Karaoke to next cone

 

Cone 3 – halfway to stop sign

  • 10 no touch merkins
  • Sprint to next cone

 

Cone 4 – stop sign

  • 15 2 count flutter kicks
  • Bernie to next cone

 

Cone 5 – end of guardrail

  • 15 bobby hurleys
  • Run to next cone

 

Cone 6 – top of hill by parking lot

  • 15 merkins
  • Skip to next cone

 

Cone 7 – little ways down back of the hill

  • 15 2 count rocky balboas
  • Go all the way backwards to the 6 and repeat all cones you go back past
  • After coming back the 2nd time and doing Rocky Balboas again karaoke to the next cone

 

Cone 8 – stop sign area

  • 15 2 count hello dollys
  • Run to next cone

 

Cone 9 – up by pathway to Coliseum

  • 5 burpees
  • Lunges to next cone

 

Cone 10 – little ways down path

  • 10 star jumps
  • Bernie to starting spot of Coliseum and do LBCs until the 6 comes in

5 Motivators before running back to the AO for the word.

MARY:
n/a
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:
Discussed the following:

Kurt Vonnegot story about Joseph Heller:

I said, “Joe, how does it make you feel
to know that our host only yesterday
may have made more money
than your novel ‘Catch-22’
has earned in its entire history?”
And Joe said, “I’ve got something he can never have.”
And I said, “What on earth could that be, Joe?”
And Joe said, “The knowledge that I’ve got enough.”

“Don’t make stuff because you want to make money — it will never make you enough money. And don’t make stuff because you want to get famous — because you will never feel famous enough,” John Green

MOLESKIN:
Q was followed by a well attended and lively Board Meeting at the Asylum to cap off a great evening.
ANNOUNCEMENTS:
CSAUP end of February

Why Worry

THE SCENE: Clear skies, temp in 50s.
F3 WELCOME & DISCLAIMER
20 Side-Straddle Hops, 10 Plank Jacks, 10 Windmills, 10 Tempo Merkins, 10 Cherry Pickers, 10 Little Baby Arm Circles Forward and Backward.
THA-THANG:
Mosey to the Southern Parking Lot close to the soccer fields.  We will go counterclockwise around the parking lot, stopping at each corner.  The following shows the exercises we do at each corner and how we get to the next corner:

  • Corner 1:  20 Merkins.  Bernie Sanders to Corner 2.
  • Corner 2:  20 Hello Dollies, 4 count.  Run to Corner 3
  • Corner 3:  20 Big Boy Sit-ups.  Bernie Sanders to Corner 4
  • Corner 4:  20 Flutter Kicks, 4 count.  Run to Corner 1.
  • Rinse and Repeat but Skip instead of Bernie.

We will Mosey to the perimeter trail where it goes by the pavilion close to the Southern Parking Lot.  We will run for 10 lights.  Those rabbits getting there first will come back and meet the six.  Then we will do the first of the exercises listed below.  Next we will run another 10 lights.  Those rabbits getting there first will come back and meet the six again.  Then we will do the second of the listed exercises.  We will do this until we hit the serpentine sidewalk.  The exercises are:

  • 20 Dive Bombers
  • 20 Squat Jumps
  • 20 Bicycle Kicks (4 ct)
  • 20 Iron Mikes (2 ct)

At the Serpentine Sidewalk we will hop forward for one light, then run for four lights.  We will repeat the pattern until we hit the end of the Serpentine Sidewalk.  Then we will return back on the Serpentine Sidewalk by lunging forward for one light and running for four lights until we hit the perimeter trail.

Mosey to the base of Cardiac.  We will Bernie for two lights and run for two lights, repeating this pattern until we reach the roadway.

Mosey to the AO.

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

What If?

What if the stock market crashes before I turn 70 and all the savings I have been relying on to retire plummets?

What if I get sued for malpractice and my reputation as a therapist takes a nose dive?

What if there is so much fighting within our country that it reaches a point where it is no longer the pillar of strength and beacon of hope for so many people?

What if my legs start to give out so much that I can no longer work out with my brothers in F3?

What if that lady in charge of the Lakeshore Park Conservancy, who has told us to stop writing on sidewalks and keep out of the ballpark area when teams are playing, somehow forces F3 out of the Asylum?

What if my house falls apart due to some kind of reason that my home insurance policy doesn’t cover?

Here’s two sentences from Philippians 4: 6-7:


Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. 7 And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.

Let me give you a few more “what if” questions.  Think about these questions, dwell on them a bit.

What if there truly is a God who watches over us and loves us?

What if God takes delight in us, not for the riches we make but for the good we do for others?

What if God will take care of us through the greatest of losses, even our possessions?

What if Jesus really did die for our sins and arose three days later?

What if God truly does hear us when we pray?

What if there is a heaven and God will be with us, even when we die?

I’ll end this message with some verses from the song, We Will Feast in the House of Zion by Sandra McCracken

We will not be burned by the fire
He is the Lord, our God
We are not consumed by the flood
Upheld, protected, gathered up

We will feast in the house of Zion
We will sing with our hearts restored
He has done great things, we will say together
We will feast and weep no more

MOLESKIN:
Prayers for Thunderstruck’s mother, who has cancer and for Operation and his wife as they try for pregnancy.
ANNOUNCEMENTS:
CSAUP at the Asylum on February 26, 6:30 am to 9 am.  Chance for F3 men to serve for RAMUSA.org.  This is a clinic that provides medical and dental services for free to people in the community.  The clinic will be in Knoxville on June 24 to 26.  Our brother, Cat Gut, needs to know by March 1 if you can help.  Let him know if you can.

The Frozen Brickyard

THE SCENE: Light Snow and 18 Degrees with a bitter North Wind @ 12mph
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, Cherry Pickers, Wind Mills, Miscellaneous Stretches, LBACs, Mosey to Powell Station Park

THA-THANG:
1. Mini Brickyard Seabiscuit:

  • 5 Burpees, 10 Merkins, 15 LBCs, 1 Lap around Powell Station Park
  • 5 Burpees, 10 Merkins, 15 LBCs, 2 Lap around Powell Station Park
  • 5 Burpees, 10 Merkins, 15 LBCs, 3 Lap around Powell Station Park
  • 5 Burpees, 10 Merkins, 15 LBCs, 2 Lap around Powell Station Park
  • 5 Burpees, 10 Merkins, 15 LBCs, 1 Lap around Powell Station Park

2. All HIM’s to the Rock Pile

  • While One Him Throws the Sandbag 5 parking spaces and back the other HIM’s grab a medium size rock.
  • AMRAP: Curl to Overheads, Rows, Merkins
  • HIM’s perform the AMRAP Exercises with Rocks while HIMS cycle through the Sandbag Throw.

3. Bear Crawl 7 Posts and Back to the Start with 7 Merkins performed at the post and then down to 6 posts,        5  posts, etc.

4. Mosey to Football Field and line up at the Back of the End Zone, Lunge to 5 yard line, 5 Squats, Sprint Back to starting point, Then R&R to 10, 15, 20.

5. One Lap Around the Track

MARY:
We took turns calling out: Flutter Kicks, Hello Dolly’s, Etc. Etc.

COUNT-OFF & NAME-O-RAMA
Simmons, F&E, Herbie, SpellCheck, Switchgrass, Hamm on Q
CIRCLE OF TRUST/BOM:
We have Exiles (The experience of afflictive emotions usually as a youngster i.e. shame, anger, etc.)

We Develop Protectors (Managers as socially acceptable ways of compensating or keeping unwanted emotions exiles and Firefighters reactive ways of dealing when the exiles are triggered) Both can be unhealthy ways of not facing our feelings or learning how to cope effectively with life and all it’s difficulties)

Then we have our self or the part of us connected to God that is able to live in reality and on life’s terms. We can use this self energy or connectedness to God to reach our exiles and help our protectors to not be so extreme in their ways.

ANNOUNCEMENTS:
CSAUP next Month was discussed.