F3 Knoxville

Tag: Brick

Stairs and CMUs

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Glamper, High Heels, Brick, Tenderfoot
FNGs: None
COUNT: 6
WARMUP:
Windmill Stretch IC
Cherry Pickers IC
Baby Arm Circles IC
Michael Phelps IC
Merkins IC
Squat and Reach IC
Mountain Climbers IC

THE THANG: Stairs and CMUs
Using Tabata Timer work – 45 sec, rest 15 sec
1. CMU OH Press
2. CMU Curls
3. Decline Merkins
4. Flutter Kicks while pressing CMU
5. Lungs while holding CMU, or squats (for Glamper)
6. CMU Rows

Then we found a flight of stairs to ascend and descend 5x.
Then we repeated the 6 set CMU workout.
Then we found another flight of stairs to ascend and descend 5x.
Then we repeated the 6 set CMU workout.
Then we quit because we were out of time and we were hot and tired, except for Fixer who was fine.

MARY:
nope
ANNOUNCEMENTS:
sorry, no, but the Uncovered convergence was awesome. It’s was my 2.0 Trip’s favorite workout.

COT:
The power of Prayer. After this weekend’s assassination attempt on Trump, I thought the best reaction to the current political upheaval in our country is to pray. There is power in prayer. The political temperature in our county is running red hot, and it needs to cool down. I believe there is power in prayer, and I shared the story of Hezekiah in 2 Kings 20. Hezekiah followed God fairly well, and when he was told by the prophet Isaiah that he was about to die, Hezekiah prayed vehemently that God would allow him to live. Based on Hezekiah’s earnest prayer, God spared him and allow him to live 15 more years. He changed God’s mind. Let us pray for God’s mercy and grace on the USA.
2 Chronicles 7:14
if my people who are called by my name humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land.

Easy Breezy Beautiful Cover HIMs

AO: the-equalizer
Q: Bookman
PAX: Ribbed, Smithers, Bookman, Brick, Steam, Blindside, Eliza, Stripped, Madoff, Lizzy, Oscar Meyer, Mermaid, Borg, Snitch (Cory Beilharz ), Snowbird
FNGs: None
COUNT: 15
Before I get started, the weather was freaking amazing considering how it’s been for the past few weeks. We always get that tease of fall, but it usually doesn’t happen until August. Gives you the energy. That and the sweet 80’s hair band playlist.

WARMUP: SSHs

THE THANG: Grab a CMU from the smokehouse, carry to splashpad

starfish dice game
– Center of star, roll die, do blockees to the count of what shows on the the die
– Outer dice (includes usage of CMU):
– Bent Over Rows
– Curls
– Split Squats
– OH Presses
– WW3 Sit Ups

MARY: Imperial Walkers for a few seconds

ANNOUNCEMENTS: UnCOVErd this Saturday, We have a Pavlov situation that forces Steam to remove clothing when the word unCOVErd is used. Marine Mud Run in August. See Lizzy for sign ups and detail. He’s manning the F3 tent there!

COT:
Making your way in the world today
Takes everything you’ve got
Taking a break from all your worries
Sure would help a lot
Wouldn’t you like to get away?

Sometimes you wanna go
Where everybody knows your name
And they’re always glad you came
You wanna be where you can see (ah-ah)
Our troubles are all the same (ah-ah)
You wanna be where everybody knows your name

It’s the theme to Cheers. However, it holds true for me. When I’m struggling or just off, it’s always great to know that there’s a place where dudes are there to work with you, check on you, and sometimes be in the same stank you’re going through. You’ll have a good time. You’ll learn from others, they’ll learn from you. And remember, it’s Nationwide. It might not be a great as F3 Knoxville, but I may be biased. Still, it’s good to know that there’s a place to go to, and there are many here in Knoxville, Tennessee, and the Nation. Check out F3nation.com/locations if you don’t believe me.

:aye:

Hot n muggy at Asylum PM

AO: asylum-pm
Q: Sparkler
PAX: Billie Jean (Ross Quillin), Sparkler, Steam, Brick, Lilydipper, Drum Major, Pele (Jon Lindberg), Tenderfoot, Lizzy, Dain Brammage, Gridiron, catnip
FNGs: None
COUNT: 12
WARMUP:
Lizzy (covering for late Q – tempo merkins)
Motivators 10 , no wait, let’s do 5
Baby Arm Circles – TU 7, TD 6
Merkins – 10 OYO
Grady Corns – 15
THE THANG:
Mosey down stairs to first tree area in shade:
7’s (3 rounds)
Merkins – Squats, Bernie between
Iron Mikes – Imp Walkers , Karaoke between
plank Jacks (2ct) – BBS, run between

15 ct hold
Hold plank in shade
Mosey back up stairs, 15 ct
Mosey to Admin, 20 heel raise on stairs
Mosey to rock pile below bluff, grab a rock
Curls 20 IC, Press 20 IC, Rows 20 IC, R N R
Back up to overlook concrete area, 20 LBC (2ct) OYO
Back up to admin bldg stairs, 20 heel raise IC
Run to tree at half way point on sidewalk – 20 (2 ct) shoulder taps, run back
Run to tree, 20 Hello Dolly, run back
20 bench dips
Mosey to AO
10 Merkins
Stargazer

MARY:

ANNOUNCEMENTS:

COT: don’t judge other culture’s rituals and traditions until you fully understand their meaning. I used to complain about certain Chinese dinner and drinking traditions when I would travel to China on business. Recently , I took the time to dig a little deeper to understand the meaning and history of those traditions and I now know that are not based on some loose history but are mostly based on honoring coworkers and business associates and expressing a high level of respect. Some examples- the round table- allows no “head”, everyone is the same. lowering your glass during toast- shows respect for the other. Walking around the table toasting – taking the time to show respect and appreciation. Serving food to visitors- respect. I will not complain about these traditions anymore. I encourage you to take the time to understand the meaning of unique traditions from other cultures when you have the opportunity.

[westhillsotb] Donkey Kong

AO: westhills-ruck-otb
Q: Eliza
PAX: Mermaid, Borg, Brick, Single (Ryan Chambers), Humper ( Sam Hartness ), Steam, Eliza
FNGs: None
COUNT: 7
WARMUP: Cherry pickers, Willy Mays Hays, SLOW windmills, big arm circles

THE THANG: We weaved our way up the parking lot to moto hill and up and back down carrying various weights and sharing along the way. Rinse and repeat.

MARY: flutters, snow angels, 6 count burpees, turtles, Peter Parker’s

ANNOUNCEMENTS: uncovered on saturday

COT:

The most important conversations you’ll ever have are the ones you’ll have with yourself.

Be accountable. Be responsible. Slow down on your windmill cadence.

The Bros Bowl

AO: asylum-daybreak
Q: Steam
PAX: Pusher, F3 Pluto ( Hugh Nystrom), Stitch, Kung Blue, Choir Boy, Pele (Jon Lindberg), Cart Girl (John Sadler) (Chatt, TN), Dain Bramage (Will Olson), Lilydipper, Waffle House (Brady Greene), Brick, Billie Jean, Stiff Arm, Sweat Kankle
FNGs: 1 Sweat Kankle
COUNT: 15
WARMUP
1. Mountain Climber: 12×4
2. Plank Jacks: 12×4
3. Rockette: 12×4
4. Imperial Walker: 12×4
5. Apollo Onos: 10×4

THE THANG
(Mosey to the BP)

1 — BP Warm-Up
– 50 bench pull-ups
– 50 dips

(Mosey to the front of the Super Bowl)

2 — Rings of Power Part 1
– Run up the inner ring
– Top: 10 Star Jacks (1ct)
– Base: 10 man-makers
– Total of 1 round

3 — Rings of Power Part 2
– Run the outer middle ring to the top
– Top: 10 heels to heaven (4ct)
– Base: 10 Butterfly situps (1ct)
– Total of 1 round

4 — Rings of Power Part 3
– Run the outer perimeter ring
– Opposite side: 10 elevated heel squats (1ct)
– Base: 10 Iron Mikes (1ct)
– Total of 1 round

5 — Muscle Beach Mania
– Different Xs — only 5 reps each
– 5 reps = a higher expectation of good form rather than sprinting through
– Once you’re done with 5 reps of an X, run to the CCP (Country Club Pav) and do 25 LBCs (1ct)
– Rinse and repeat for (x amount of minutes)
– The Xs (On Notecards)
– Dips
– Pull-ups/chin-ups
– Incline Merkins
– Decline Merkins
– Balanced Squats
– Box Jumps (fully stand up)
– Rope pull-ups
– Forearm plank leg lifts
– Elevated split squats
– Monkey bar gauntlet

MARY
American Indian run 1/2 back to the flag
Jailbreak / BTTW 1/2 back to the flag

ANNOUNCEMENTS
– 2024 Summer Convergence — uncovered-summer-convergence
– 7/13/24
– The Cove @ Concord Park
– 7am – 8am workout / 8am – 9am COT + coffeteria
– forms.gle/hDX7VDYkojDsfvw99

COT
Notes & takeaways from a portion of GrowSchool
(From GTE-46 (SEND ME))

1. What is your “F3 story?”
1. This matters!
2. Not only do people outside of F3 need to hear this as you EH them, but it’s also important to remind ourself and other men in F3 of this story — it helps us better understand each other and how F3 has changed our lives.
1. Rightness is a process – not a destination
2. f3nation.com/get-right-q1/ — The Pursuit of Personal Alignment
1. Commitment to the DRP (Daily Red Pill)
2. King — Fitness
1. Fatigue makes cowards of us all
2. No one cares what you can do when you’re fresh – it’s the level of integrity that you execute at when you’re smoked and tired that fights against the quote above
3. This is a daily discipline of the body
1. Queen — your “put in the body” discipline
1. Typically viewed from a nutritional perspective (diet, etc.)
2. But broaden the scope to include anything you are consuming – physically, mentally, emotionally, relationally, spiritually, etc.
3. Your King can’t outwork your Queen
1. If I workout 7x a week but have a terrible diet, it doesn’t matter how hard I’m working
1. Your King and Queen are intrinsically related and connected
1. Jester — temptation of the flesh
1. anything. that hinders the acceleration of your King, Queen, Fitness, Fellowship, and Faith.
1. https://soundcloud.com/f3nation/f3-q-source-get-right-q1