F3 Knoxville

Tag: Brick

[genesis-ruck] The Divine 9

AO: genesis-ruck
Q: Steam
PAX: Brick, 0
FNGs: 1 0
COUNT: 2
WARMUP
100-Rep Check-In
– 25 merkins
– 25 squats
– 25 lunges
– 25 mountain climbers

THE THANG
The Divine 9 — Continuous until 6:05 for Mary
– Merkins (12)
– Squats (12)
– Deadlifts (12)
– Swings (12)
– 60lb sandball up/down loop (up and around the 2nd parking level)
– Jerry can farmer carry down/back (parallel in the bottom lot)
– Curls (12)
– Man-makers (5)
– Bent over rows (12)

MARY
Took a lap around the whole parking lot
100-Rep Check-Out
– 25 merkins
– 25 squats
– 25 lunges
– 25 mountain climbers
Light stretching to end it out

COT
This upcoming Wednesday marks 23 years since the evil terrorist attacks against the U.S. on 9/11/2001. This week, take some time to purposefully reflect on where you were when this happened.

George W. Bush Addresses The Nation After The September 11 Attacks
“Good evening. Today, our fellow citizens, our way of life, our very freedom came under attack in a series of deliberate and deadly terrorist acts. The victims were in airplanes, or in their offices; secretaries, businessmen and women, military and federal workers; moms and dads, friends and neighbors. Thousands of lives were suddenly ended by evil, despicable acts of terror.””

“”The pictures of airplanes flying into buildings, fires burning, huge structures collapsing, have filled us with disbelief, terrible sadness, and a quiet, unyielding anger. These acts of mass murder were intended to frighten our nation into chaos and retreat. But they have failed; our country is strong.””

“”A great people has been moved to defend a great nation. Terrorist attacks can shake the foundations of our biggest buildings, but they cannot touch the foundation of America. These acts shattered steel, but they cannot dent the steel of American resolve.””

“”America was targeted for attack because we’re the brightest beacon for freedom and opportunity in the world. And no one will keep that light from shining.””

“”Today, our nation saw evil, the very worst of human nature. And we responded with the best of America — with the daring of our rescue workers, with the caring for strangers and neighbors who came to give blood and help in any way they could.””

“”Immediately following the first attack, I implemented our government’s emergency response plans. Our military is powerful, and it’s prepared. Our emergency teams are working in New York City and Washington, D.C. to help with local rescue efforts.””

“”Our first priority is to get help to those who have been injured, and to take every precaution to protect our citizens at home and around the world from further attacks.””

“”The functions of our government continue without interruption. Federal agencies in Washington which had to be evacuated today are reopening for essential personnel tonight, and will be open for business tomorrow. Our financial institutions remain strong, and the American economy will be open for business, as well.””

“”The search is underway for those who are behind these evil acts. I’ve directed the full resources of our intelligence and law enforcement communities to find those responsible and to bring them to justice. We will make no distinction between the terrorists who committed these acts and those who harbor them.””

“”I appreciate so very much the members of Congress who have joined me in strongly condemning these attacks. And on behalf of the American people, I thank the many world leaders who have called to offer their condolences and assistance.””

“”America and our friends and allies join with all those who want peace and security in the world, and we stand together to win the war against terrorism. Tonight, I ask for your prayers for all those who grieve, for the children whose worlds have been shattered, for all whose sense of safety and security has been threatened. And I pray they will be comforted by a power greater than any of us, spoken through the ages in Psalm 23: “Even though I walk through the valley of the shadow of death, I fear no evil, for You are with me.”””

“”This is a day when all Americans from every walk of life unite in our resolve for justice and peace. America has stood down enemies before, and we will do so this time. None of us will ever forget this day. Yet, we go forward to defend freedom and all that is good and just in our world.””
“”Thank you. Good night, and God bless America.”
Genesis 50:20 — As for you, you meant evil against me, but God meant it for good, to bring it about that many people should be kept alive, as they are today.

The part of Bush’s speech that stands out to me and is representative of F3 is “Yet, we go forward to defend freedom and all that is good and just in our world.” I believe that once we leave the COT, the real work begins — in our spheres of influence, whether that be your family, your place of work, your church, with your friends, etc. We leave the COT hopefully better prepared to go forward and defend freedom and all that is good and just in our world. How do we do it? By living authentically as High Impact Men on purpose, for a purpose.

Aluminum PAX

AO: asylum-pm
Q: Drum Major
PAX: Lizzy, Pele (Jon Lindberg), Lilydipper, Switchhitter (Tony), Brick, Steam, Rooney (Carl Whipple), Welch’s, Pusher, MD Hammer, Dain Bramage (Will Olson), Curveball, Abacus
FNGs: None
COUNT: 14
WARMUP:

10 Side Straddle Hops

10 rockettes

10 baby arm circles each way + overhead claps

10 cherry pickers

THE THANG:

Mosey to traffic circle – 20 flutter kicks together

Mosey to new parking lot by new baseball fields

Aluminum PAX modified workout

Set Tabata timer for 1 minute, rotating

When 1 minute timer sounds every time do 5 burpees. Then start in on the rotation of exercises.

100 squats

100 LBCs

100 SSHs

When you complete 100 of your exercise run loop mapped out around full outside of parking lot.

If you get through all 3, rinse and repeat.

 

Mosey to small turf baseball field and lineup up at home plate.

“Diamond of Fire”

1 man goes around bases forward. When he hits 1st base the next man goes. Everyone else does merkins until their turn comes.

After home lineup on other side as you come in and start doing box cutters until last man comes in then do the same thing going backwards (3rd, 2nd 1st, home).

 

Mosey back to flag, via Pickett’s Charge

MARY:

Ended with some stretching at the flag

ANNOUNCEMENTS:

COT:

Loneliness Epidemic article

Between 1990 and 2024, the percentage of college graduates who reported having zero close friends rose to 10 percent from 2 percent, which is upsetting enough. Among high school graduates, the percentage rose to a heartbreaking 24 percent from 3 percent.

For context about 55% in America are college graduates, so that leaves 45% who have a high school diploma or less.

In 1990, an impressive 49 percent of high school graduates reported having at least six close friends. By 2024, that percentage had been cut by more than half — to 17 percent. The percentage of college graduates with that many friends declined also, but only to 33 percent from 45 percent.

Causes? You may think politics, but I would say that may be more a symptom than a cause. Surely COVID and everything being online and the ease it is to isolate yourself, surely cannot help. We as a collective group need to worry less about the cause…

 

Article in NYT is quoted:

 

What is the most important single thing that you can do to heal our national divides and to improve the social and economic mobility of your struggling neighbors?

I’d submit that it’s not voting for the right candidate (though you should certainly do that), nor is it engaging in activism to raise visibility for a worthy cause (though I endorse that as well). Instead, it’s something that is at once much simpler but also much more difficult.

Make a new friend.

 

Maybe you could even make a new friend outdoors, away from your phone, spending zero dollars, while getting some exercise and hanging out with other guys where politics, education and economic levels are not a factor? If only such a thing existed, wow what a cool thing that could be. I reiterate Crash Dummies challenge from Tuesday. In the next month try and convince a FNG to come out, you may be helping them more than you realize.

Grass is always greener

AO: asylum-daybreak
Q: Qbert
PAX: Brick, Choir Boy, Crawdad (Robbi Dickens), Dain Bramage (Will Olson), Drum Major, F3 Pluto ( Hugh Nystrom), F6, Hands, Veggie (Rylen Huddy), Lulu (Greg Huddy), lebowski, Toby
FNGs: 1 Toby
COUNT: 18
WARMUP:
Mosey long way to top second parking lot.
Light stretching at the lot.

THE THANG:
Light stretch:
Downward dog
Calf stretch
Glute stretch

Lunge to one light pole
Run two light poles
Karaoke to the right one light pole
Run two light poles
Karaoke to the left one light pole
Run two light poles
Burney one light pole
Repeat to the road

Run to quarry on the way to base camp
Grab a rock
20 curls
20 Tricep extensions
Repeat 10 of each

Jog to base camp 2x
10 big boy sit ups
Run to second large tree and back
Repeat

Run the path to the overlook
BSIA baby!
Run the loop
10 calf raises at the stairs
20 American hammers at the start
Repeat

Jog to the parking lot
Rock around the clock
Start at 6 o’clock run counter clockwise
At 9 o’clock – 20 squat jumps
Reverse direction run to 12 o’clock
12 o’clock – 15 dead bugs
3 o’clock – 10 hand release merkins
6 o’clock – 5 manmakers

Run to rose bowl
25 dips at top
25 LBC at bottom

Muscle beach
Mini Murph
25 pull-ups
50 merkins
75 squats

MARY:
Get comfortable being uncomfortable.
Don’t be afraid to fail.
Failure means you have put yourself in a position to learn and grow through experience.
Put yourself in a position to fail…fail fast, fail safe, fail forward…learn and grow from the experience.

ANNOUNCEMENTS:

COT:

Coach Dunn kicks off football season!

AO: asylum-pm
Q: F3 Pluto ( Hugh Nystrom)
PAX: MD Hammer, Lilydipper, Drum Major, Tenderfoot, Brick, High Heels, Pele (Jon Lindberg), Rooney (Carl Whipple), Switchhitter (Tony), Pusher, Curveball, Crash Dummy
FNGs: None
COUNT: 13
WARMUP: Coach Dunn had ‘em hit the ground for 20 merkins followed by a dedicated focus on loose groins

THE THANG:
First and foremost, this workout is dedicated to Coach Wayne Dunn, who worked as hard and inspired us to be ready for the start of football season. Actual quotes and insights provided from Coach Dunn to the innocent Pluto when he was a freshman in high school were shared with the Pax to help them mature and understand the ways of the world. We also played some football because it’s an American game and America is the oldest and greatest country in the world. Per coach Dunn.
– First set was a set of 11s featuring picnic table box jump Burpee’s and big boys
– Second exercise was an experiment to ensure we had football players. The PAX was divided into group of threes where a 5 minute monkey roll drill was completed.
– Next exercise was two laps around the back side of the asylum building with five Burpee sets split between each loop.
– Next exercise was of vital importance and was inspired by one of the Tennessee Vols away games this year the Pax was divided into groups of two that opposed another group of two in a modified version of the Oklahoma drill.
– After a 30 second break the Pax ran to the bottom of the hill completed 20 Merkins and ran back to the playing field.
– The final exercise was a game of touch football

Took a t
MARY: No Mary needed

ANNOUNCEMENTS: excitement about the new AO’s opening was discussed as well as the food Pusher was making.

COT: the queue discussed that he had had lunch with the Nantan today and had discussed with him the importance of F3 in our lives, especially as we all go through transitions in families, work, and life in general. In staying with his theme for the last couple of years, the Q shared the recent James clear newsletter available right here.https://jamesclear.com/3-2-1/august-29-2024

[bluegrass-pm-otb] Discount Dora

AO: bluegrass-pm-otb
Q: Lightweight
PAX: Sparkler, Steam, Pusher, Brick, Finger Lickin’, The Situation, Down Under, Curveball
FNGs: None
COUNT: 9
WARMUP:
It was super hot so the warm up utilized slow stretching movements.
Ssh
Abe Vigoda
Tempo merkin
Tempo Squats
Cherry pickers

THE THANG:
Rd 1. Coupon Dora
100 x Curls
200 × presses
300 x rows or Swings
Partner ran to sign and did 2x burpees

Rd 2. No coupon Dora
100 x Incline merkins
200 x lbc
300 x squats
Wmd merkin at sign on run, dropped this hal way through.

Fellowship Mosey with coupons back toward AO
Stopped for Merkin ring of fire

MARY:
🍒 pickers, imp. Walkers, ssh

ANNOUNCEMENTS:
westhills-ruck-otb launch Monday, 0700 start.
asylum-pm special football themed beatdown
This AO kicks off Wednesday!
Mud run Saturday, need water and people if they want to come out

COT:
Leadership. God called on Joshua to lead after Moses’s death. Joshua 1:9, God told Joshua to be Strong, Courageous, and Faithful.