F3 Knoxville

Author: BackBlasts

IPC Week 4

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Swanson, Postman (Scott Colby), vanilla, Passport (Ryan Matthews), GI Jane
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
IPC Week 4

Round 1) 0:00 – 5:00

Run 200 m
30 Freddy Mercury’s
Run 200 m
Burpees until 5:00 mark

Round 2) 5:01 – 10:00

Run 200 m
30 Pickle Pounders
Run 200 m
Burpees until 10:00 mark

Round 3) 10:01 – 15:00

Run 200 m
30 Low Flutter Kicks
Run 200 m
Burpees until 15:00 mark

Round 4) 15:01 – 20:00

Run 200 m
Plank Jacks
Run 200 m
Burpees until 20:00 mark

Round 5) 20:01 – 25:00

Run 200 m
30 Monkey Humpers
Run 200 m
Burpees until 25:00 mark

Round 6) 25:01 – 30:00

Run 200 m
30 Squats
Run 200 m
Burpees until 30:00 mark

Round 7) 30:01 – 35:00

Run 200 m
30 LBCs
Run 200 m
Burpees until 35:00 mark

Round 8) 35:01 – 40:00

Run 200 m
30 Side Straddle Hops
Run 200 m
Burpees until 40:00 mark

MARY:

ANNOUNCEMENTS:

COT:
Embrace manhood instead of clinging to boyhood

Get Your Reps In

AO: the-equalizer
Q: Bookman
PAX: mouthwash (Mike), Madoff, Snowbird, Utah, Ribbed, Stripped, Smithers, Bookman, Cheney
FNGs: None
COUNT: 9
WARMUP: 10 SSHs to get to a Ribbed 7! Mosey to Splash Pad

THE THANG:
1 Burpee
2 HR Merkins
3 Box Cutters
4 Shoulder Taps
5 Incline Merkins
6 Step Ups
7 Star Jacks
8 LBCs
9 Mountain Climbers
10 Squats

Lap of the ladder. Go up, go down. 10 of each in a row once you’ve completed the ladder.

MARY: Fellowship Mosey to Flag, stretch

ANNOUNCEMENTS: F3 in the Nude next year, Brolympics was mentioned. Tentative convergence date 11/17

COT: Atomic Habits by James Clear
The 3rd Law – Make It Easy
“Get your reps in”
Study of London cab drivers knowing the roads showed that the hippocampus (spatial memory) decreased when retired. Like weight training
Repeated motions decrease difficulty and become action. Active practice vs. passive learning
Put in your reps is the most critical step. Show up! Make them mean something.

IPC 2024 – Week 3: Brenton Sandwich

AO: asylum-am
Q: Sawdust
PAX: P3, Double Wide, Cinco (Scott McGuire), Bunny, Rainbow, Grandslam, Farley, Pac-man, Flintstone (Carter Rivera), Backflow, Tecmo
FNGs: None
COUNT: 12
WARMUP: Stretching & a 400m run to show the path.

THE THANG:
Bottom Slice of Bread
Brenton WOD – (3 rounds)
– 30-yard bear crawl to the cone
– 30-yard standing broad jump back
– Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
The Meat – 3 Rounds – Descending Rep Structure – 21/15/9
Exercises
– Burpee Block Jump Over. (lay block flat side down)
– Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep.
– Perform burpee on the other side, and jump over the block laterally.
– Reminder – Each time you jump over the block = 1 rep
– Thrusters
– Iron Mikes
– Right leg-left leg = 1 rep (the hard way)
– Hand Release Merkins
– Big Boi Sit-ups
– 400m run
Format
– 21-15-9 Style
– Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.
Top Slice of Bread
Brenton WOD – 3 rounds
– 30-yard bear crawl to the cone
– 30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps

MARY: N/A

ANNOUNCEMENTS: IPC 2024 – Week 4 is Friday

COT: Quote from Tim Tebow that is great for guiding young minds – “We can control a few things: our attitude, our effort, our focus, and how we go about treating [others].”

Spicy Dragons and Planting Trees

AO: juco
Q: Lil’ Spice
PAX: Love Shaq, Lt. Dan, Windex, Guardrail, Butterknife, Wanderer, Mailbox, Haggis, Fetch, Commission, Booster, Nutcracker
FNGs: None
COUNT: 13
WARMUP:
SSHs
Dive Bombers
Cherry Pickers
Baby Arm Circles Forward and Back
Windmills
Hairy Rockettes
Squats

THE THANG:
Mosey to the Duck Pond and perform Spicy Dragons up the hill…1 Merkin, 1 Catalina Wine Mixer, 1 Plank Jack, Bear Crawl 4 paces, 2 Merkin, 2 CWM, 2 Plank Jack, Bear Crawl 4 paces…continue up to 10 or until your arms fall off.

Mosey to coupon pile with a couple of Mary stops along the way, Imperial Walkers and Freddy Mercury

Partner for DORA at the coupon pile.
One partner moseys for a lap around the building, other performs AMRAP of the following exercises with coupon:
– Curls
– Squats
– Tricep Extensions
– Rows
– OHP

Mosey to flag with stop for LBCs along the way.

MARY: No time.

ANNOUNCEMENTS: None

COT: What trees are you planting? Song by Andrew Peterson: https://open.spotify.com/track/39ILtaDgPIoTqk0u195QQA?si=8da3d823c2bd4e41

[virtuous-leadership] Theme of the week: Q 3.11 Contentment

AO: virtuous-leadership
Q: Borg
PAX: Spellcheck, Borg, Mermaid
FNGs: None
COUNT: 3
Warmup: Started the mini Solo Stove to warm things up!

THE THANG:
Joy vs Happiness?
Which of these makes you more durable, softer? Is it true that the more happiness you get, the more you need, like a drug addiction?

Key Redirect: Is being discontent a bad thing? What are you discontent about? Are you discontent because you are complaining or because of a red flag?

Discontent can indicate that something is off mission. Provide specific examples of discontent to discuss – we ended up discussing IPC, because it is current and seems to cause some PAX in F3 Knoxville to not post. So, we considered, “Is it on mission for F3 and for F3 Knoxville?”
1. “Does it grow small workout groups for men?” – If not on mission, is it causing some PAX to not post? This will interrupt their consistency every September.
2. “Is not posting during IPC, an individual PAX problem or an IPC mission problem?”
3. “Do we need to disrupt the status quo of IPC to make it better serve F3 Knoxville?” – Maybe. Most important is to support each AOQ in what they do, Then consider alternatives that allow a longer time frame to complete each workout, maybe Saturday or nomad workouts in September.
4. “Do the workouts seem to be just bigger and badder or are they valuable as planned or does it matter?” Interesting discussion, no conclusions.

MARY: Because the depth of our discussions cannot be duplicated in a backblast:
1. Each work to build a VL mtg in proximity to our AO.
2. Think about framework for a Leadership Convergence. We have a great core of respondents from the Leadership Survey.
3. Seek more contributors for the 3rdF channel. Kudos to ExciteBike (Micah Stair) for posting recently.
4. Continue IPC discussion for F3 Knoxville to clarify why there is discontent and how to resolve the discontent if it is valid.

COT: Closed in prayer. Pic to be posted by Mermaid