F3 Knoxville

Category: Asylum PM

The Last Q (of my 20s)

AO: asylum-pm
Q: Steam
PAX: Windex, Brick, Lizzy, Kung Blue, High Heels, Drum Major, Tenderfoot, Pusher, Pele (Jon Lindberg), Colonel (Alex Wallace), Switchhitter (Tony)
FNGs: None
COUNT: 12
WARMUP
– SSH: 20
– Squat: 20
– BAC (F): 20
– BAC (B): 20
– Merkin: 20

THE THANG
(Mosey to the roundabout on the right side of the Coliseum)

(1) 20s Part 1
– 2 POC: roundabout + big tree around the corner
– 5 Xs — 20 reps each (1ct) = 100 total reps
– Ping pong style
– Xs (on notecards)
– Dips
– Star Jacks
– Incline Merkins
– LBCs
– Decline curb squats

(Mosey across Orchard Street)

(2) The Triangle of Power (facing the water)
– POC: Shaded tree, open chapel, front of the superbowl
– Shaded Tree: 20 Mountain Climbers (2ct)
– Run counter-clockwise
– Open Chapel: 20 Plank up/downs (4ct)
– Run counter-clockwise
– front of the super bowl: 20 BBS
– Run counter-clockwise
– Only do this 1x

(Mosey to the bottom of Picketts Charge)

(3) Up + Over
– 2 POC: Base + BSIA Lookout
– Base: 10 man-makers
– BSIA Lookout: 10 man-makers

(Mosey back to the flag)

MARY
– 30 seconds of stretching

ANNOUNCEMENTS
– Summer Convergence: UnCOVEred on 7.13.24
– Check out the uncovered-summer-convergence channel for more info

COT
Reflecting on my 20s and F3’s role in my life

This is my last day in my 20s. Over the past decade, my life has changed and evolved drastically. Some of the big, definitive things that come to mind from this decade for me are (in no particular order):
— Graduating college
— Graduating the Knoxville Fellows thanks to G-6
— Finding F3
— Going through an excruciating coming out of Egypt season
— God calling me back to sonship and inviting me to be loved by Him and accept His grace and mercy
— Losing friends
— Losing family members
— The hardcore pursuit of the military and the mourning of that season and fight coming to an end
— Professional flailing
— The global pandemic
— Going through severe depression and isolation
— Investing into lies vs. truth
— Addiction
— Redemption
— Restoration
— Finding friends that I can call brothers
— By the grace of God, creating a new family with my wife Megan
— Waged a brutal war against my flesh
— My hard-heartedness slowly being chiseled away
— Re-introduced to what a healthy family can look like
— Being baptized
— Coming to the understanding that even though I left turned away from God in countless ways, He never turned away from me

Verses
– 2 Timothy 4:17 — But the Lord stood by me and strengthened me, so that through me, so that I might fully preach the word and all the Gentiles might hear it. So I was rescued from the lion’s mouth
– This is where my name comes from — God rescuing Daniel from the lions’ mouth in Daniel 6 in the Bible
– If you let him – He will stand by you, strengthen you, and equip you with everything you need – even if it doesn’t feel like it sometimes

– 1 Corinthians 13:11 — When I was a child, I spoke like a child, I thought like a child, I reasoned like a child. When I became a man, I put aside childish things.
– In many ways I still feel like a child
– In many ways I feel like a man
– In every way I still need to rely on God and that He truly is a good, good father. I’ve got nothing else.

I’m so grateful for all of you, and for F3. The gift it has been in my life for 8 years has defined, shaped, and molded me into who I want to be going into the next decade and beyond. Thank you all for being a part of this journey with me.

Challenges

AO: asylum-pm
Q: Rooney(Carl Whipple)
PAX: Drum Major, Pusher, Crash Dummy, Brick, Pele (Jon Lindberg), Rooney(Carl Whipple), Welch’s, Dr Phil, High-Heels, Lizzy, Shogun
FNGs: None
COUNT: 11
WARMUP:
20 4-ct SSHs, Windmills, Baby arm circles, Merkin Jax (4 sequence)

THE THANG:
Mosey to overlook steps.
Dora’s – Partners complete exercises while taking turns running around loop: 100 Am hammers, 150 LBCs, 200 SSHs

Mosey to field below. 4 cones in rectangle. Exercise at each cone. First round 5, 2nd round 10, 15, 20, 15, 10, 5. Getting to next corner with Broad Jump Burpees on short sides and Bear Crawls on long sides. Exercises: Big Boys, Squats, Merkin Jax (1:4, 2:8, 3:12, 4:16, 3:12, 2:8, 1:4), Hello Dollys (2 count).

Completed about 4 rounds before moseying back to AO.

MARY: Tempo Squats, Monkey Humpers, and stretches to finish up.

ANNOUNCEMENTS:

COT: Shared challenges of past few years at work and taking on a new position (Gap Creek). “Challenges are gifts that force us to search for a new center of gravity. Don’t fight them. Just find a new way to stand.” —Oprah Winfrey

Birthday Girl

AO: asylum-pm
Q: Toretto
PAX: Title IX (Christian Prescott), Mr Jinxy, Drum Major, Dr Phil, Pusher, Lilydipper, Switchhitter (Tony), Pele (Jon Lindberg), Curveball, Lizzy, Brick, Dain Bramage (Will Olson), Glamper, High Heels
FNGs: None
COUNT: 15
WARMUP:
SSH, mountain climbers, Circle run, butt kicks, high knees, stretch as needed

THE THANG:
PARTNER UP
Station 1;
Partners alternate between 50 yard run and AMRAP SSH, no cheat merkins and big boys

Station 2;
Partners alternate between hill runs and AMRAP derkins, dips and lunges

Station 3;
Burpee/ imperial Walker 7’s

MARY:
Circle Mary

ANNOUNCEMENTS:
bluegrass-pm-otb officially launched at Bluegrass Elementary
westhills-ruck-otb officially launched at West Hills Park

COT:
Moment of silence for those who fell on D-Day

Ping!

AO: asylum-pm
Q: Lilydipper
PAX: Crawdad (Robbi Dickens), Mermaid, Pele (Jon Lindberg), High Heels, Steam, lebowski, Choir Boy, Veggie (Rylen Huddy), Jumbo(Carter Dickens), Borg, Toretto, Mr Jinxy
FNGs: None
COUNT: 13
WARMUP: 20 Side Straddle Hops, 10 Tempo Merkins, 10 Burpees, 10 Tempo Squats, Curly Stompers, 7 Twistees, 5 Pterodactyls Forward, 5 Pterodactyls Backward

THE THANG: Mosey to the Pavilion. We will do 11s starting with 10 Picnic Table Pull-Ups and 1 Bench Up.
Mosey to the Playground. We will do 7s starting with 6 Bench Jumps and 1 Decline Merkin.
Mosey to the parking lot with the nice restrooms. We will stop to do 15 American Hammers.
Mosey to driveway that goes toward soccer fields. We will do 15 Flutter Kicks.
Mosey to the newer parking lot by the soccer fields. We will run in a Candy Cane route 1 ½ way around the parking lot, stopping at each crosswalk to do an exercise. Whoever finishes the exercises at the end of the Candy Cane first sweeps everyone back to the start. Here are the exercises we will do with each run:
20 Hello Dollies
20 Bobby Hurleys
10 Dive Bombers
10 Shoulder Taps (both shoulders = 1)
Mosey on the sidewalk that is east of the Outdoor Chapel toward the Caribbean Parking Lot. We will stop halfway to do 15 Freddie Mercurys, then mosey on to the Caribbean.
We will do another Candy Cane run, stopping at three cones to do exercises. The brother who completes the exercises at the third cone first should sweep everyone back. With each exercise we will Bernie Sanders to the first cone, Skip to the second cone, and High Knees to the third cone.
Here are the exercises we will do with each round:
20 Diamond Merkins
20 Wide Merkins
20 Carolina Dry Docks
Mosey toward AO parking lot by going past pavilion. We will stop near gate of parking lot to pick up CMU size boulder. We will do 15 Overhead Presses.
Mosey to the AO.

ANNOUNCEMENTS: Two OTB sites kick off next week. The 1st is a ruck-based AO on Mondays at West Hills Park from 5:30 am to 6:30 am. The 2nd is a PM workout from 6:00 pm to 6:45 pm at Bluegrass Elementary. The KARM Dragon Boat Festival is June 15.

COT: The spirit of God is indwelling within us. It is as if God’s pure spirit drifts into our pores. Wrap you mind around that concept, of the spirit of God being within you. When I think upon it, it certainly leads me to desire to be a High Impact Man. Sometimes I feel so far away from the Spirit of God. I feel sluggish, like one feels when they wake up first thing in the morning. I might drink a fine cup of coffee and when I do, I can feel my brain cells start waking up. It’s like ping, ooh that felt good, that braincell just came alive, ping, things are getting a little clearer, ping, yeah, I am starting to get the picture. If I picture the Spirit of God within me, it’s like that good coffee waking me up. Ping, yeah, I can help my fellow man, ping, I’m going to put a smile on my face today, ping, I’m gonna tell my wife how much I love her, ping, I’m going to help that older man get up the curb, ping, I’m going to get involved in a service project, ping, I’m going to make someone’s day brighter today.
My message: wrap your mind around the Spirit of God working within you. Try to picture it and see what it does for you. Picture God’s holiness, purity and strength within you. You might just feel God sinking into your pores and waking up your brain cells. And when that happens, it’s a mighty good thing.

Lots of Blasters

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: MD Hammer, Mayberry, Tenderfoot, Mr Jinxy, Jeevan Kypa (Scrubs), High Heels (Henry Ritchie), Rooney (Carl Whipple), Lilydipper, Brick, Kung Blue, Title IX (Christian Prescott), Switchhitter (Tony), Pusher, Steam, Pele (Jon Lindberg), Lizzy, Colonel (Alex Wallace), Dr. Phil
FNGs: None
COUNT: 18
WARMUP: SSH, Tempo Squats, Grady Corns, Windmills, Steve Earles, leg stretches

THE THANG:
MOSEY to parking lot below Coliseum.
Pyramid laps! Partner up with like speed. Run opposite directions, every time you meet (top and bottom), do the following exercises in REPS of 10
–
LAP 1 CDDs

LAP 2 CDDs, LBCs
–
LAP 3 CDDs, LBCs, Mtn Climbers (2-ct)

LAP 4 CDDs, LBCs, Mtn Climbers (2-ct), Bobby Hurleys

LAP 5 LBCs, Mtn Climbers (2-ct), Bobby Hurleys

LAP 6 Mtn Climbers (2-ct), Bobby Hurley s
–
LAP 7 Bobby Hurleys
–
MOSEY to a Hill on Pickett’s charge or on side of Bermuda Triangle
Goal is to do each group of exercises, going up to top of hill after each group is completed, for a total of 5 times up the hill. Can be done in any order. Exercise groups are:

AB BLASTER:
20x: LBCs, BBSs, American Hammers (4-ct), Bicycle Kicks (4-ct)
ARM BLASTER:
20x: Merkins, Carolina Dry Docks, Bottle Taps (4-ct), Diamond Merkins
LEG BLASTER:
20x: Bobby Hurleys, Iron Mikes (2-ct), Froggie Jumps, Squats.
CARDIO BLASTER:
20x: SSH (2-ct), High Knees (2-ct), Butt Kickers (2-ct), Mountain Climbers (2-ct), Smurf Jacks

MARY:
Hello Dollies, stretching with Pele
ANNOUNCEMENTS: New AOs launching at West Hills (Monday morning, heavy ruck) and Bluegrass Elementary (Wednesday evenings at 6 pm)

COT:Albert Schweitzer, was a German philosopher that lived in the late 1800s through early 1900s. He is attributed with this quotation: “The Purpose of Human Life is to SERVE, and to show the compassion and the Will to Help Others.” We discussed this quote and how it applies to F3, and ended with another quote: “In everyone’s life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit.”. I am thankful that the men of F3 have been that spark for me.