Waffle House – Page 3

Christmas in Philippines 2022 Asylum

December 10, 2022 Pusher One comment

THE SCENE: cloudy temp 49 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivator x 5, slow tempo squat x 10, baby arm circle x 10, overhead claps x 10 flutter kicks in cadence 4 count, mosey to pavillion and Piriformis stretch x 10 secs hold, butt touches squats

THA-THANG:
Merkins x 10 and mosey around Pavillion, heel raises x 10, mosey around pavilion, bigboy sit up x 10 and mosey, flutter kicks x 10
Mosey to the bottom of the Cardiac trail

2 turns and on top 1st exercise Merkins, down back to bottom, repeat with 2nd exercise flutter kicks eack turn, 3rd jump squat, 4th bobby hurleys

Mosey to the to the dragon trail and stop every 3 rd light pole bobby hurley, up to the 4 th pole stations

And Pick and charge all the way to Coliseum

All 4 stations 3 exercises Merkins, Dry docks wide merkins, 2nd lap Bigboy, flutter kicks and Hello Dolly 3 rd lap Squat Bobby hurley and Jump squat

Then Mosey back to Haslam rock and back to pavilion and Piriformis stretch and dip And back to AO

MARY
4 stations high knees side straddle and rocky balboa

Recove

MARY

COUNT-OFF & NAME-O-RAMA
16 Hims brave the workout
CIRCLE OF TRUST/BOM:
Be thankful for health, finance and peace during this Christmas Season.
Christmas is to celebrate peace

Mailbag Monday

November 28, 2022 Waffle House

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!

Quality Time With The Twins

November 19, 2022 Steam

F3 Q: 11.19.22 | Asylum Saturdays | 7am – 8am

[ The Scene ]

20s
Sunrise at 7:16am

[ Welcome/Disclaimer ]

Welcome to F3: Fitness – Fellowship – Faith
My name is Steam and I’ll be your Q this morning
A few things before we begin:
- I’m not a professional
- You’re here on your own volition
- You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
FNGs?

These are the twins – their name is Sandy. They’ll be our companions for today.

[ Warm o Rama ]

SSH: 20×4
- Cherry-Picker: 5×4
SSH: 20×4
- Windmill: 5×4
SSH: 20×4
- Imperial Walker: 5×4
SSH: 25

[ The Thang ]

(Demonstrate how to cary Sandy)

(Slow mosey to the top of Cardiac)

(1) 50s

5 rounds of 10 reps on a 1 count
2 POC: top and bottom
Each POC will be a round
- Top, Bottom, Top, Bottom, Top

R1 (Top)
- Top: Sandy curls (5)
- Bottom: Incline merkins (10)

R2 (Bottom)
- Top: Sandy squats (5)
- Bottom: Incline merkins

R3 (Top)
- Top: Sandy rows (5)
- Bottom: Incline Merkins (10)

R4 (Bottom)
- Top: Sandy chest presses (5)
- Bottom: Incline Merkins (10)

R5 (Top)
- Top: Sandy squat thrusters (5)
- Bottom: Incline Merkins (10)

Done — stay up top and knock out LBCs

(Mosey to the Hallam Rock, carrying the twins)

Knocked out 20 SSH straight up

(Mosey to The Coliseum)

(2) Around the World

Track: clockwise around The Coliseum
HQ: the 6 position
Split into 2 groups, 1 that ran the lap while the other did the sandy exercises
There will be an exercise that involves Sandy (5 reps) – which everyone does

Lap 1: Sandy chest presses
Lap 2: Sandy up/downs
Lap 3: Sandy drag throughs
Lap 4: Sandy E-Brakes

(3) Back n Forth Ping Pong

2 POC: roundabouts on either side of the overlook
1:1, 2:2, 3:3, 4:4, 5:5
The X to the right: merkins
The X to the left: squats
Carry the sandbag with you to one roundabout then drop it for someone else

(Mosey straight down to the bathroom building – chucking the twins down the hill)

(4) Sandy bear crowls

the guys with a Sandy will place both hands on the sandbag and use it to propel them forward 5x
The guys without are going to be doing lunges
Then switch on/off a Sandy until we get to the other side of the parking lot

[ Mary ]

SWS (Stretching With Steam)
ATMs

[ COT ]

# off – 13

Name o Rama

FNGs – 0

“Acts of Resistance”

What acts of resistance have you taken this week? For example, in a culture that breeds and breathes and encourages laziness and complacency, an act of resistance might be showing up to an F3 workout.or maybe an act of resistance is showing up to that hard conversation with a loved one or family member. Or maybe an act of resistance is not grabbing that 3rd beer or choosing to eat something different or putting down the phone at a certain hour of the day or night. Or an act of resistance might be just showing up somewhere like church or F3 or to something that’s good for you rather than allowing you to talk you out of it.

These small acts of resistance deter us from slipping into complacency, comfortability, and less than what God has called us to be as men.

There’s a great Star Wars quote about The Resistance: “They win by making us think we’re alone.”

Action Item as HIM

“But you, man of God, flee from these things, and pursue righteousness, godliness, faith, love, endurance, and gentleness. Fight the good fight of the faith. Take hold of eternal life to which you were called and about which you have made a good confession in the presence of many witnesses.” (1 Timothy 6:11-12 CSB)

Identity: You, man of God
Action: Flee, Pursue, Fight the good fight, Take hold

The Night Before Preview

November 17, 2022 Rainbow

THE SCENE: Chilly but not too bad. About 40 degrees at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 20 ssh on 4ct then the first corner of the parking lot 10 merkins, second corner 10 tempo squats, 3rd corner rocky balboa’s, and then we butt kicked down did some windmills and mosey’d back.
THA-THANG:
Mosey to the stop sign near the overlook. Simple circuit of 5 exercises at 20 reps followed by a run. The choice of the run was either up to the overlook (short run) or the road at the asylum (long run) *Goal was to get through the exercises 5 times for 100 reps of the following

Merkins
Dry Docks
4ct Flutters
Jump Squats
Burpees

MARY:
Back in time for 20 4ct Freddy’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Read a short bit from Oswald Sanders book on Spiritual Leadership. The first characteristic of a spiritual leader…Discipline! Talked about conquering ourselves.

Bringing 300’s to 17 Hims

November 7, 2022 Skewer

THE SCENE: full moon with a little of wet leaves and miss
F3 WELCOME & DISCLAIMER: 17 Hims showed up to push themselves

WARM-O-RAMA:

11 LBC forward
10 LBC backwards
10 Seal claps
10 Overhead claps
10 Chattanooga Cherry pickers
5 Knoxville Cherry pickers
20 Booyah merkins with a buddy

THA-THANG:
300’s

The PAX lined up in the parking lot and sprinted to the end . Did 30 merkins, walked back together. Rinse & Repeat 10 times

Climb and tag

The PAX divided into two units. Unit A ran and climbed the rope tree while Unit B attempted to tag. If caught 10 BBS. Rinse & Repeat x1

Five minute double

The PAX did 20 dips and 20 step-ups

Mosey back to the flag for some Bruce Lee core

MARY: the PAX got on their 6 and completed some core

25 America hammer
25 heels to Heaven
25 Awkward turtles
25 little baby crunchesCOUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Roman’s 5:1-5
Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God. Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.
Romans 5:1‭-‬5 ESV
MOLESKIN:
God wants to remind us that if I am going to accelerate in my faith.I need to anticipate that there will be some form of tribulation we will come by.
ANNOUNCEMENTS: from Hands
F3Knoxville.com is back up and running. Weds, Thurs and Fri are taken. You still have a chance to Q tomorrow and Saturday this week. Head over to the calendar and pick it up now.