F3 Knoxville

Tag: Crash Dummy

A Leap of Faith

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AO: asylum-daybreak
Q: Crash Dummy
PAX: Lilydipper, Crash Dummy, Crawdad (Robbi Dickens), Doubtfire (Nick Bond), Kung Blue, Mr Jinxy, Tropicana, Dain Bramage (Will Olson), High Heels, Snitch (Cory Beilharz ), Honeydew, Veggie (Rylen Huddy), Jumbo(Carter Dickens), Pac-man, Labowski
FNGs: None
COUNT: 16
WARMUP: Side Straddle Hops – 20, Cherry Pickers – 5, Good Mornings – 5, Tempo Squats – 5. Runner’s Stretch, Fire Hydrants, Donkey Kicks, Cat-Cows, Run the perimeter (facing the same direction)

THE THANG: 1st POC – Mini Cardiac: Battle Buddy Up! Partner 1, Bernie up the hill & back. Partner 2, reverse lunge. x5.

2nd POC – Cardiac: Suicides – Start w/10 Squat Jumps at bottom. Run to the 1st bend. 10 Merkins. Run back Down. 10 Squat Jumps. Run up to the 2nd Bend. 10 Merkins. Run back down to the bottom. 10 Squat Jumps. Run to the bench at the top. 10 Merkins. Run back down to the bottom. 10 Squat Jumps.

3rd POC – BSIA: Battle Buddy – Partner 1 – Burpees. Partner 2 – sprints around. 2nd lap. SSH. 3rd lap. Imperial Walkers. 4th lap. American Hammers.

4th POC – Toilet Bowl/Bidet: PAX Choice. Either Sprint up & around or head back to AO.

MARY: None

ANNOUNCEMENTS: None

COT: Growing up, my friends & I loved to drive up to Townsend, to the Wye, & jump off the cliffs into the water. The toughest part was not the jump itself but thinking about the jump. For the guys who are out here, that want to Q but might be overthinking it, I say, take that leap of faith and JUST DO IT!. It gets a little easier each time.

Run baby run

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AO: asylum-pm
Q: Switchhitter (Tony)
PAX: Tenderfoot, Rooney (Carl Whipple), Kung Blue, Lilydipper, Curveball, Drum Major, Serpentine (Jason Pierce), Doubtfire (Nick Bond), Switchhitter (Tony), Crash Dummy, Brick, Pele (Jon Lindberg), Jinxy, Title IX
FNGs: None
COUNT: 14
WARMUP:
Side straddle hops, 25
The windmill, 25
Imperial walkers, 25
Hurdler’s stretch, 2 minutes
Groin stretch, 25
THE THANG:
Mosey .25 miles
Run .4 miles, 25 merkins
Run .5 miles, 25 squats
Run .5 miles, 15 burpees
Run .5 miles, 2 minutes hurdler’s stretch
Run .6 miles
MARY:
Flutter kicks, 25
Plank, 2 minutes
Groin stretch, 2 minutes
ANNOUNCEMENTS:
None
COT:
I learned from my grandfather what it means to be a man. 1. Provide. 2. Don’t punch down. 3. Don’t be afraid to admit you’re weak. 4. Change if you need to.
PRAYER:
One of the fs is faith: let’s have faith in each other…and let’s earn the faith others have in us.

Like Cheese and Fine Wine

AO: asylum-pm
Q: Curveball
PAX: Lilydipper, Brick, Lizzy, Drum Major, Mr Jinxy, Crash Dummy, Serpentine (Jason Pierce), Pele (Jon Lindberg), Sparkler, Doubtfire (Nick Bond), Rooney(Carl Whipple), F3 Pluto ( Hugh Nystrom), Curveball, Crankbait
FNGs: None
COUNT: 14
WARMUP:
1. Side Straddle Hops (Jumping Jacks)
2. Forward Fold
3. Imperial Walkers.
4. Windmills
5. Arm Circles

THE THANG:
Find Rock Pile. Everyone get one.
Do first listed exercise to rep count. Then run to cone (25 yds) and back. Same exercise same count again. Then to cone and back. Same exercise same count again. Then to cone and back. Same exercise same count again. While waiting for the six, do AMRAP of second listed exercise. After six finishes all 4 sets of exercises, all PAX do third exercise in cadence to rep count.
So, first exercise 4 times with Rocks, second exercise while waiting, and third exercise as group.
1, 15 CMU Merkin walk-overs, Squats, Jump Squats
2, 15 Overhead CMU Press, Big boys, Flutters
3, 20 CMU Curls, Calf Raises, Twinkle Toes
4, 30 CMU Bench Press, Hello Dollys, LBCs
5, 15 CMU Triceps, Lunge, Jump Squats – Dips
6, 15 CMU Rows OR CMU Kettle Bells, LBCs, Box Cutters.

Back to flag. Exercise then run short loop (20-30 second mosey)
1. Squats – 25 reps
2. Merkins – 20 reps
3. Lunges (10 each leg) – 20 reps
4. Plank Jacks – 30 reps
5. Big Boy Sit-Ups – 20 reps
6. Burpees – 10 reps

MARY:
30 second stretch.

ANNOUNCEMENTS:
T-Claps for Sparkler and his work done for Hardship Hill.

PRAYERS:
For Drum Major’s wife and all of the family after the passing of her brother.
For Convoy’s brother who is in need.
For all the F3 Brothers battling stressful situations.
And for those prayers held in our hearts.

COT:
One Fine Day in the Middle of the Night

Ladies and gentleman skinny and scout
I’ll tell you a tale I know nothing about
The admission is free so pay at the door
Now pull out a chair and sit on the floor

On one bright day in the middle of the night
Two dead boys got up to fight
Back to back they faced each other
Drew their swords and shot each other

The blind man came to see fair play
The mute man came to shout hooray
The deaf policeman heard the noise
And came to stop those two dead boys

He lived on the corner in the middle of the block
In a two story house on a vacant lot
A man with no legs came walking by
And kicked the lawman in his thigh

He crashed through a wall without making a sound
Into a dry creek bed and suddenly drowned
A long black hearse came to cart him away
But he ran for his life and is still gone today

I watched from the corner of the table
The only eyewitness to facts of my fable
If you doubt my lies are true
Just ask the blind man, he saw it too

Embrace the Nonsense. It makes life a lot of fun.

Listen for the Whisper

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Pele (Jon Lindberg), Mr Jinxy, Rooney(Carl Whipple), Drum Major, Abacus, Crash Dummy, Pusher, Lilydipper, Tenderfoot, Curveball, Brick, Lizzy
FNGs: None
COUNT: 12
WARMUP: 20 SSH (4 ct IC), 10 Cherry Pickers (4 ct IC), 10 Pterodactyles (complete with mating calls) forward/backward (4 ct IC), 10 Plank Jacks (4 ct IC)

THE THANG:
Met at the New Pavilion, aka Food Court, and started off doing a Dora exercise but quickly switched to a workout under cover when the death thunder started. Moved under the Pavilion, played some music, tried not to bother other rain-shelterers, and did the following circuit workout:
STATION
1:
ROUND 1: CMU ROWS / CMU CHEST PRESS
ROUND 2: TRICEP PRESSES / CMU OVERHEAD PRESSES
ROUND 3: AROUND THE WORLDS / CMU CURLS
STATION 2:
RUN TWO LAPS AFTER EACH ROUND!
ROUND 1: AMERICAN HAMMERS / FLUTTER KICKS
ROUND 2: V-UPS / GAS PUMPS
ROUND 3: LBCs / BOX CUTTERS
STATION 3:
ROUND 1: STEP UPS / SQUATS
ROUND 2: ISOMETRIC SQUAT LEFT / ISOMETRIC SQUAT RIGHT
ROUND 3: BUTT TOUCHES / LUNGES
STATION 4:
RUN TWO LAPS AFTER EACH ROUND!
ROUND 1: SIDE STRADDLE HOPS / PLANK JACKS
ROUND 2: HIGH KNEES IN PLACE / IMPERIAL SQUAT WALKERS
ROUND 3: BUTT KICKERS IN PLACE / WALL SIT
STATION 5:
ROUND 1: PERIMETER BEAR CRAWL / PERIMETER LUNGE
ROUND 2: PERIMETER EL CAPITAN / PERIMETER INCH WORM MERKINS
ROUND 3: PERIMETER SIDE CRAWL LEFT / PERIMETER SIDE CRAWL LEFT
STATION 6:
RUN TWO LAPS AFTER EACH ROUND!
ROUND 1: MERKINS / CAROLINA DRY DOCKS
ROUND 2: HAND RELEASE MERKINS / SHOULDER TAPS
ROUND 3: OFF SET MERKINS LEFT / OFF SET MERKINS RIGHT
MARY: Nope. Ran out of time.

ANNOUNCEMENTS: Hardship Hill this Saturday!

COT: Quote from RALPH FIENNES as the Cardinal LAWRENCE in the movie CONCLAVE (Part Two from Daybreak’s COT Word):
“Over the course of many years in the service of the church, there’s one sin that I come to fear above all others. Certainty. Certainty is the great enemy of unity. Certainty is the deadly enemy of tolerance. Even Christ was not certain at the end, in his agony, on the ninth hour on the cross, crying out MY FATHER, MY FATHER, WHY HAVE YOU FORSAKEN ME? Our faith is a living thing precisely because it walks hand in hand with doubt. If there was only certainty, and no doubt, there would be no mystery and therefore no need for faith. Let us pray that God grants us a Pope who doubts.”

Indeed, the newly elected Pope, Pope Leo XIV is a man who has felt abandoned by God, who has had doubts. Recently he said the following: I speak to you, especially to those who no longer believe, no longer hope, no longer pray, because they think God has left.
To those who are fed up with scandals, with misused power, with the silence of a Church that sometimes seems more like a palace than a home.
I, too, was angry with God. I, too, saw good people die, children suffer, grandparents cry without medicine.
And yes… there were days when I prayed and only felt an echo. But then I discovered something: God doesn’t shout. God whispers.
And sometimes He whispers from the mud and from the pain. Faith is a walk with stones, puddles, and unexpected hugs.

I remember Lilydipper saying in one of his Words years ago, “Nothing ticks me off quite like someone who acts like they have all the answers with Faith.” Even the Pope has felt the silence at times, and that he doesn’t present faith as a perfect journey. My own faith was challenged when I lost my mom and dad relatively young, two years apart. Where was God then? But then I saw…. Neighbors bringing over dinner, tributes from former students and colleagues, funerals that brought long lost companions together, friends that drove hundreds of miles to say goodbye and to give me an unexpected hug. God was there in those moments, He was whispering to me from the mud and from the pain. He was always there. And He will always be there for you. Just look. Just listen. For the whisper.

Submitting

AO: asylum-daybreak
Q: Pele (Jon Lindberg)
PAX: Brick, Mia (Max), Lilydipper, Tropicana, Pele (Jon Lindberg), Mr Jinxy, Kentucky, Drum Major, Veggie (Rylen Huddy), Lulu (Greg Huddy), Crash Dummy
FNGs: None
COUNT: 11
WARMUP: 20 SSH (4-ct), in Cadence, 10 Horizontal SSH (aka Plank Jacks) (4-ct), in Cadence, Downward Dog stretch and reach/twists, 10 Tennessee Rocking chairs, 10 Cherry Pickers (4-ct), in cadence, 10 Tempo Seal Claps (4-ct), in Cadence, 5 Tempo Overhead Claps (4-ct), in Cadence

THE THANG:
MOSEY to RUSTIC PAVALON. Goal is to do each group of exercises, going up TO CONES after each group is completed. Can be done in any order. Exercise groups are:
AB BLASTER:
20x: Dead Bugs (2-ct), BBSs, American Hammers (2-ct), Bicycle Kicks (2-ct)
ARM BLASTER:
20x: Merkins, Spider mans, CDDs, Plank Jacks
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
STRETCH BLASTER:
10 x: Cherry Pickers (4-ct), Windmills (4-ct), Grady Corns (4-ct)

MOSEY to Nice Bathrooms. Choice of routes, PAX chose to HIT PICKETTS CHARGE! Each Flat area do 10x Grady Corns/10x Squats/10x Imperial Walkers
MOSEY to Parking lot below Colosseum
Pyramid laps! Partner up with like speed. Run opposite directions, every time you meet, do the following exercises in Reps of 10
LAP 1 Merkins
LAP 2 Merkins, LBCs
LAP 3 Merkins, LBCs, Mtn Climbers (2-ct)
LAP 4 Merkins, LBCs, Mtn Climbers (2-ct), Bobby Hurleys
MANDATORY 60 SECOND STARGAZER!
LAP 5 LBCs, Mtn Climbers (2-ct), Bobby Hurleys
LAP 6 Mtn Climbers (2-ct), Bobby Hurley s
LAP 7 Bobby Hurleys

Return to AO

MARY: Light stretching

ANNOUNCEMENTS: Hardship Hill!

COT:
The naming of a new pope has been in the news a lot recently. A few months ago I watched the movie Conclave, and there’s a quote from RALPH FIENNES as the Cardinal Lawrence in the movie that stuck with me. When he was addressing the other Cardinals before the voting for the new pope began, he said:
“Let me speak from the heart for a moment. St. Paul said be subject (or SUBMIT) to one another out of reverence to Christ. To work together, to grow together we must be tolerant, no one person or faction seeking to dominate another.”
Where do Paul’s words that he’s referring to come from? EPHESIANS 5: VERSE 21 is where Paul says to be subject or SUBMIT to one another.
“Submit to one another out of reverence for Christ.”
The Greek word for “submit” indicates a voluntary yielding in love and respect, reflecting Christ’s humility.
How hard is that to do? How often do you do it? I know I struggle with that, because I can have pretty strong opinions, but I usually feel sort of righteous in them because I feel I’ve:
1. Put in the effort to evaluate alternative viewpoints
2. Weighed their strengths and weaknesses (hey, I’m a Libra… the scales of balance and justice!), and
3. Put them through my internal moral filter (which is NEVER wrong!) and come to my conclusion.
But a lot of this is based on PRIDE… pride in my ability to dissect an issue, pride in my self-described open mindedness, pride in my moral values. This can blind me, and it has. Recently I was in an “animated” discussion with a friend, and things were getting a little bit heated. In my need to prove that I was right, I was forgetting to “reflect Christ’s humility”. I think that I myself personally, and all of us as a society would be much better off if we didn’t rise in anger against those who disagree with us, but channeled the humility of Christ, and yielded to them in love and respect.