F3 Knoxville

Press On

Asylum
Workout Date: 1 Aug 2020
QIC: Lillydipper

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side-Straddle-Hops, 10 Burpees, 10 Windmills, 10 Tempo Merkins, 10 Tempo Squats, 10 Wide Arm Circles forward and 10 Wide Arm Circles backward.
THA-THANG:
Mosey to the stop sign at the Northeastern Corner of the Admin. Bldg.  We will be moving to different cones on a counterclockwise route past the admin bldg and back to where we start.  The cones will tell us the exercise and how to move to the next cone.

  • Cone 1:  20 Hello Dollies (4 ct).  Sprint to Cone 2
  • Cone 2:  20 Big Boy Sit-Ups.  Bear Crawl to Cone 3.
  • Cone 3:  20 Jump Squats.  Run to Cone 4.
  • Cone 4:  40 Shin Lifts on steps.  Run to Cone 5.
  • Cone 5:  20 Flutter Kicks (4 ct).  Run to Cone 6.
  • Cone 6:  20 Dive Bombers.  Run to Cone 7.
  • Cone 7:  20 Merkins.  Hop to Cone 8.
  • Cone 8:  20 Iron Mikes (both legs = 1)  Bernie Sanders to Cone 9.
  • Cone 9:  20 Bicycle Kicks (4 ct).  Run back to Cone 1 to rinse and repeat.

Mosey to plaza at Outdoor Colosseum area to gander at East Tennessee.

Mosey to semi-circle area close to soccer fields and housing area.  We will do following along each small fence pole along the semi-circle:  Bear Crawl for 3 poles and do 3 hand-release merkins, lunge for 3 poles and do 3 squats, run for 10 poles.  Then start again until semi-circle is finished.  When semi-circle is finished, complete a full circle by going to street and going back to starting spot to Rinse and Repeat.

Mosey to Playground. We will do elevens at benches, starting with 1 Bench Jump and 10 Bench Dips.

Mosey to Pavilion.  We will do 20 Picnic Table Pull-ups, 20 Decline Merkins and 20 seconds of regular Pull-ups at the Baseball Dugouts.

Mosey to CMU pile.  Each man grabs CMU.  We will do 20 Overhead Presses, 20 Curls, 20 Squats, and 20 Rows with the CMUs.  Replace CMUs.

Mosey to start of Mini Cardiac.  Bernie to Park Sign, Sprint to top crosswalk, then walk to AO.

COUNT-OFF & NAME-O-RAMA
19 men, no FNGs.
CIRCLE OF TRUST/BOM:
J.K. Rowling’s book, Harry Potter, was rejected by 12 different publishers before being accepted by Bloomsbury Publishing.  Can you imagine being one of the reviewers who rejected Harry Potter?  Talk about regretting a decision!  John Grisham’s first novel, a Time to Kill, was rejected 30 times before it was published.  Still, it wasn’t widely read.  After he published hits like The Firm and The Pelican Brief people finally read Grisham’s first book, A Time to Kill, and people ended up loving it.  Stephen King’s first published novel, Carrie, was also rejected 30 times.  Nobel Prize winning author William Faulkner was famously rejected by many publishers.  He kept every rejection he ever got.  Now he is considered one of the greatest authors of all time

The message we can learn from so many authors is this:  Don’t Give Up.  Keep pursuing your vision.  Our brother, Crawdad, has already received praise for what he has recently written.  I hope he keeps on writing.  For those of you who have important goals ahead, whatever the task, don’t let falling short get you down.  Maybe that is what it takes to finally get to your goal.  Myself, at age 62:  I have never mastered the pull-up!!  I am pretty good at push-ups but, perhaps because my arms are so darn long, I can’t do a pull-up.  I recently bought a pull-up bar that I have wedged between two slats in my basement.  I figure that doggone bar may reject me 100, 200, maybe 1000 times but one of these days I am going to do a pull-up!!

When times get tough we sometimes can lose faith in ourselves and faith in God.  As a Christian, I love these words from Paul in the bible.  From Philippians 3: 13-14:

Forgetting what lies behind and straining forward to what lies ahead,
I press on toward the goal for the prize of the upward call of God in Christ Jesus.”

Don’t lose faith.  Press on toward your goal men!

MOLESKIN:
Prayers for Choir Boy’s wife and Lillydipper’s wife, prayers to end racism and dissension in our country, prayers for Mermaid’s friend who hurt his back.
ANNOUNCEMENTS:
Workday at 8:45 am, August 8 at Mooreland Heights Elementary School.

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