F3 Knoxville

Tag: Brick (Chris Tittle)

The Places You’ll Go

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Glamper, Abacus (Erik Ella), Lilydipper (John Neece), Pusher, Brick (Chris Tittle), Pele (Jon Lindberg), Ghost Flag (F3Knoxville), Drum Major (Mike Johnston), Curveball P (Dave Purcell), Tenderfoot
FNGs: None
COUNT: 10

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

There and Back Again

AO: asylum-pm
Q: Steam
PAX: Brick (Chris Tittle), OnStar (Arthur Dias), Lilydipper (John Neece), Abacus (Erik Ella), Pusher, Jeevan Kypa, Sparkler (Brian Pitstick), Crash Dummy, Petunia (aka Daniel Ellis), Honeydew (Jason Childers), Drum Major (Mike Johnston), CRISPR (David Smelser), F3 Pluto ( Hugh Nystrom), High Heels (Henry Ritchie), Doubtfire (Nick Bond), Pele (Jon Lindberg), Rooney (Carl Whipple), Glamper, CrankBait, Gridiron
FNGs: None
COUNT: 20
WARMUP:
– Imperial Walker: 10×4
– 10 SSH
– Rockette: 10×4
– 10 SSH
– BAC – F: 10×4
– 10 SSH
– BAC – B: 10×4
– Cherry Picker: 10×4
– 10 SSH
– Twisty: 10×4
– 10 SSH

THE THANG:
Mosey to the Coliseum (right parking lot)
(1) Nickel, Dime, 15 – Part 1
– 3 POC: parking lot – middle – parking lot
– 5 reps – 10 reps – 15 reps (all on a 1-count)
– Done in succession
– PL1: Lunges
– Middle: Merkins
– PL2: Squats
– Stay at PL2 in the wall sit when you’re done
(10 count or something)
(2) Nickel, Dime, 15 – Part 2
– 5 reps – 10 reps – 15 reps (all on a 4 count)
– Done in succession
– PL1: LBCs
– Middle: Flutter Kicks
– PL2: Toe Touches
– Stay at PL2 in the wall sit when you’re done
Mosey down the mulch path to the base of Everest
(3) There + Back Again Part 1
– There: Top of the Summit
– Back Again: Base of Everest
– Battle Buddy up
– Between There + Back Again, each team is responsible for:
   – 50 incline merkins
   – 50 squats
   – 50 lunges
   – 50 battle buddy decline BBS
– Get to the Summit: Execute the X in Green on the scorecard, come back down to the Base of Everest
(4) There + Back Again Part 2
– There: Top of the Summit
– Back Again: Base of Everest
– Between There + Back Again:
   – 100 SSH (There)
   – 100 incline merkins (@ the stump) (took these 10 at a time)
   – 10 SSH (@ base or the summit
– Get to the Summit: Execute the X in Red on the scorecard, come back down to the Base of Everest
Mose up to the Bat Cave for Mary

MARY:
– Breathe/stretch OYO for the last 60 seconds

ANNOUNCEMENTS:
– GORUCK Baseline Fitness Test this Saturday at 7am @ the Quacken AO. Lizzy is taking point on this.
– Forg3 2023 is almost just a month away! Checkout this link for all the info + registration: forg3intel.carrd.co/ (Brick and Steam taking point on this)
– WE STILL HAVE THE GHOST FLAG THANKS TO BRICK/GLAMPER/DOUBTFIRE 💪

COT:
The Thing In Front Of You Is Not Really “The Thing”
– I eluded to this in the pre-blast on Slack
– I heard this quote from Rick Dunn, who came and spoke at the July Convergence at Shamrock this year.
– It really got me thinking – because as many of you know, this passport thing that Megan and I have been going through has absolutely been the thing right in front of us, right in front of our faces.
– But then I got to thinking about this idea that “the thing in front of you isn’t really “the thing.”
– So, then what’s the real thing?
– Some examples of what it’s been for me: a lack of faith or trust, impatience, pride, a need for control, etc.
– Because there is some freedom in the fact of realizing that the thing in front of you is never really the thing, but it’s reflective of what’s actually going on inside.

You Need to Let Go to Take On Something New

AO: asylum-daybreak
Q: CRISPR (David Smelser)
PAX: Choir Boy (Kenny Saffles), Veggie (Rylen Huddy), F6 (Tim Pope), lebowski, Matlock (Bill Maddox), Lulu (Greg Huddy), CRISPR (David Smelser), Dung Beetle (Scott Kimsey), Brick (Chris Tittle), Swimmies (Nathan Chesney), Qbert (Bob Buckner), Jumbo(Carter Dickens)
FNGs: None
COUNT: 12
WARMUP: SSH, cherry pickers, rockettes, this and that, imperial walkers
THE THANG:

25x step up, pull up, dip, incline merkin, rocky balboa, SSH, imperial walker, squat, then 20, 15, 10, 5

LT Dan down the parking lot, then merkins up the dragon, some squat ring of fire, imperial walkers down the dragon, core 4 around the parking lot, and ending with some rounds of William Wallace.

ANNOUNCEMENTS: 2nd F at Abacas tonight, choir boy family travels

COT: I’ve been struggling with Heroic Individualism as defined by Brad Stulberg. My intent had been to do Words based on his book The Practice of Groundedness, but life got in the way and couldn’t prepare a Word for this Q. Actually, heroic individualism got in the way. I had an opportunity to do some professional development that would be amazing and a big resume builder. But it’d be a huge commitment and require a massive amount of time. My wife and I chatted and she asked what I’d have to give up to take something like that on? What’s less important in my life right now that I could replace it with this opportunity? Her, the kids, work, F3, church, etc? Turns out she’s right and I have no more time to give, or at least that much time for that level of commitment.

Everything has an opportunity cost. Taking something on might mean not taking something on lad or perhaps having to let go or step back from something you’re already doing. There is only so much time available to you, so while you may want to take on all the amazing opportunities that come your way, but choose wisely so you don’t over burden yourself to a point you’re half doing everything and losing focus on those things that matter most.

Copy Cat of Blindside’s 7/19/23 Workout

AO: shamrock
Q: Mermaid (Bradley Roberts)
PAX: Mermaid (Bradley Roberts), 8 seconds (Paul Richardson), Base Salary, Nadia (Aaron Jacques), Voodoo (Eric A), Caveman, Stitch (Brad Ware), KickFlip (David Greer), Eliza (Kevin Parrott), Honeydew (Jason Childers), Daniel Callis – Anchorman, Skidmark (Brad Coulter), Dumpster Dive (Brad Burnette), Glamper, Brick (Chris Tittle), Fabio (Joe Hamilton), Twitch
FNGs: None
COUNT: 17
WARMUP:
Tempo Squats x 10
Tempo Merkins x 10
Cherry Pickers x 3
THE THANG:
Two decks of cards. Find a battle buddy, draw a card and multiply the card value by 10, and split the exercises with you battle buddy, each doing half of the total. Once you complete the exercises, take a lap, draw a card and repeat.
The suit of the card determined the exercises.
Spades: Big Boys & Hello Dollies
Hearts: Merkins & Dips
Diamonds: Squats & Lunges
Clubs: Bench Press & Curls
Joker: 25 Thrusters each

Collect as many cards as you can and build your best poker hand. Caveman and Twitch managed a royal flush with one wild card, which was the winner and it wasn’t close.
MARY:
We went arounf the group calling an ab exercise, and followed each with 10 merkins until time ran out.
ANNOUNCEMENTS:
F3 in the Nude 7/29/2023
COT:
The importance of using a back blast. With Pax miner rolling out next week, we discussed the highlights and reasons for back blasts. I was able to share information from my first workout 4 years ago and recognized the members in attendance and even could even recall the message from that workout.

Prayer Requests
Dumpster Dive’s attorney friend struggling with a forced retirement due to kidney failure.
Anchorman’s daughter who is recovering from a successful tonsillectomy.

What an interesting life, to be a Leader

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Abacus (Erik Ella), Steam, Lilydipper (John Neece), Pusher, Ghost Flag (F3Knoxville), Drum Major (Mike Johnston), Brick (Chris Tittle), Doubtfire (Nick Bond), Rooney (Carl Whipple), Tenderfoot, MD Hammer (Jan Michael Carrillo), Glamper, Pele (Jon Lindberg), Lizzy, Gridiron
FNGs: None
COUNT: 14
WARMUP: SSH, BACs forward/backward, Grady Corns, Hamstring stretches on benches, Cherry Pickers, Plank Jacks

THE THANG:
Due to the rain, we met under the PAV-A-LON and did most of the workout there. Tabata style, mixture of arms, legs, and Abs, a bit Spirit-led. When the rain let up for a bit, we moseyed to the parking lot for some more spirit-led activities at the four corners, making sure to get our fronts and backs wet (hand release merkins and LBCs). Back to the PAV-A-LON to finish out the Tabata workout.
MARY: Wall sits until time.
ANNOUNCEMENTS: Backblast Ap, F3 in the Nude a week from Saturday, 2nd F at Abacus’s that same day, FORGE coming up late September. Prayers for the Macon PAX and the family of our brother that fell there this week.
COT: Showed a Coach K video from the show The Bear that talks about leadership. Unfortunately , the video was too soft to hear, but the takeaways were as follows: 1. Success requires you to CHANGE YOUR LIMITS. NOT EASY!!
 Expect there to be bumps in the road. Failure.
 Don’t accept that Failure as your final destination. Change and adapt and get back at it.
 There’s definitely a fear factor here.

2. TEAMWORK. You can’t do it by yourself. Surround yourself with people that will help you succeed, not drag you back.
 Don’t confuse criticism (designed to help you improve) with negativity (holding you back)

3. LISTEN. Don’t just talk. CONVERSE
 Collaborate to find solutions. Not only will you be able to draw on others for ideas, but when you ask for and incorporate their advice, they become more invested too.

4. What an interesting life to be a leader. EMBRACE IT.