F3 Knoxville

The Toilet Bowl Workout

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Hands, F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Double Wide, Fabio (Joe Hamilton), Matlock (Bill Maddox), Pac-man, Sawdust, TRC/Crab legs, Aquafina
FNGs: None
COUNT: 11
WARMUP:

Warm Up / Stretching
Mosey w/ CMU

THE THANG:

Round 1:

25 Thrusters w/ CMU
Jog 1/8 Mile
25 Dips
Jog 1/8 Mile

Round 2

25 Kettlebells w/ CMU
Jog 1/8 Mile
25 Step Ups
Jog 1/8 Mile

Round 3
Alternating Merkins w/ CMU (Side/Top/Side) ~ 30 Reps
Jog 1/8 Mile Round
20 Burpees
Jog 1/8 Mile

Round 4
30 Curls w/ CMU
Jog 1/8 Mile
30 Bench Rows w/ CMU
Jog 1/8 Mile

MARY:

Mosey back to AO
2 Minutes Big Boy Sit Ups

ANNOUNCEMENTS:

COT:

My Father’s Day present this year was a rolling tool box to get organized. Got it together ok but had an extra piece at the end that got left out. I was reminded after some wonderful input from my wife to always read the instructions first! I was also reminded that in all we do don’t forget to include the most important piece…. Love.

“If I speak in the tongues of men and of angels, but have not love, I am a noisy gong or a clanging cymbal. And if I have prophetic powers, and understand all mysteries and all knowledge, and if I have all faith, so as to remove mountains, but have not love, I am nothing. If I give away all I have, and if I deliver up my body to be burned, but have not love, I gain nothing. Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful; it does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things. Love never ends. As for prophecies, they will pass away; as for tongues, they will cease; as for knowledge, it will pass away.”
‭‭1 Corinthians‬ ‭13‬:‭1‬-‭8‬ ‭ESV‬‬
bible.com/bible/59/1co.13.1-8.ESV

[lostpearls] 7 of Diamonds MJ Style

AO: lostpearls
Q: flyball
PAX: Freebird, Mathlete, Mooch, Wild Thing (2.0)
FNGs: None
COUNT: 5
WARMUP:
SSH
Windmills
Ti Fighters
Hillbillies
Grady Corn
Cherry pickers

THE THANG:
Mosey to softball field

7 of diamonds:

Starting at home plate, sprint the bases stopping at each base to perform the following exercises at each one. Each time around the bases, the exercises and reps change.

– Round 1: 7 burpees
– Round 2: 14 MTC’s 4 ct
– Round 3: 21 merkins
– Round 4: 28 squats
– Round 5: 21 dry docks
– Round 6: 14 cross body MT ‘s
– Round 7: 7 burpees

Mosey to basketball court for some bone the fish, half court lunge walks, and half court broad jumps.

Mosey back to the AO.

MARY:
Squat hold
25 4ct flutter kicks
25 Superman’s
25 LBC’s 4ct
25 Box Cutters 4ct

ANNOUNCEMENTS:
Forgot to mention these because I always do…

– Convergence July 12 0700 at the Project for new region kickoff
– F3 Dad Camp Aug 15-17

COT:
The greatest basketball player of all time was quoted as saying…

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” -Michael Jordan

Failure is a mindset.
Failure doesn’t define us.
Failure isn’t final.

I often tell my kids and the people I work with that I expect them to make mistakes. I want them to push themselves and if they aren’t making mistakes then they aren’t pushing themselves enough. I do not characterize those mistakes as failures.

If MJ had given up or let those failures define him, we would have been robbed of 6 championships, the coveted number 23, (today’s date by the way 6/23), the Air Jordan from the free throw line, and the list goes on and on. There have been some amazing athletes to play the game of basketball but none that matched the mindset of Jordan.

This concept of failure reminds me of a verse in Micah, one of the minor prophets in the Old Testament.

“Do not rejoice over me, enemy of mine. Though I fall I will rise; Though I live in darkness, the Lord is a light for me.”
‭‭Micah‬ ‭7‬:‭8‬ ‭NASB2020‬‬

Micah, just like MJ didn’t allow failure to define him. Micah kept his eye on the end goal, which was God.

No matter what happens to us here, we can persevere. Let find a way this week to have an MJ mentality.

Biscuit on the Bowl

AO: asylum-am
Q: Charmin (John Willis)
PAX: Love’s, Cinco (Scott McGuire), Waffle House (Brady Greene), Cat Gut (Mike Davis), Double Wide, Hands, Hot Pants, Farley, Tropicana, Coco (Sam Duzan), Bunny, P3, Charmin (John Willis)
FNGs: None
COUNT: 13
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

The Pearly Ladder

AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Russell Crook/Crablegs, Tropicana, Hands, Grandslam, Sawdust, Farley
FNGs: None
COUNT: 7
WARMUP:

5 EAASSYY Burpees
Lap around the parking lot
Hands Agility Drill
Cherry Pickers
Runners Stretch routine
Downward/Upward Dog
Shoulder Lubricator (Arm Circles, Front Swings, MPs, Carltons, and Rattle Drums)

THE THANG:

3 rounds
5 up downs
10 oblique mountain climbers
15 Merkins

2 rounds
5 up downs
10 oblique mountain climbers
15 Merkins
20 Air Squats

2 rounds
5 up downs
10 oblique mountain climbers
15 Merkins
20 Air Squats
15 Table Rows

2 rounds
5 up downs
10 oblique mountain climbers
15 Merkins
20 Air Squats
15 Table Rows
20 Hello Dollies

MARY:

Cool Down Stretches

ANNOUNCEMENTS:

Smokies game on July 10th! I will send out a separate post with instructions to HC for anyone that wants to join.

COT:

Shared message from A.D. Baxter (Chaplin from my Mom’s Hospice service) He has sent a message once a week to me and my family for over 2 years. Challenge to be more like A.D. for the folks in our lives. Check in on them long after their hardships have passed.

Another Post-Father’s Day Ruck

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Tropicana, bluebird, Gibbler, Rugby 🦮
FNGs: None
COUNT: 5
WARMUP: Watch P3 plant the :shovelflag: & hitch up Rugby.

THE THANG: Ruck for 4.6 miles

MARY: N/A

ANNOUNCEMENTS: N/A

COT: Caught Waffle House (Brady Greene)’s BOM