F3 Knoxville

Tag: Crash Dummy

The Irony

AO: asylum-pm
Q: Lilydipper
PAX: Lizzy, Brick, High Heels (Henry Ritchie), Curveball, Rooney (Carl Whipple), MD Hammer, Crash Dummy, Doubtfire (Nick Bond)
FNGs: None
COUNT: 9
WARMUP: 20 Side Straddle Hops, 10 Mountain Climbers, 10 Tennessee Rocking Chairs, 10 Rockettes, 7 Twistees, Little of This and That

THE THANG: Mosey to cones. We will do 15 Yard Bear Crawl from one cone to other, then Three Burpees and Three Broad Jumps until back to other cone
Next, each man goes to CMU. Do following exercises:
20 Sideways Jumps over CMU (ten to left and ten to right).
–
20 Overhead Squat Thrusts with CMU
–
20 Bonnie Blairs (ten each leg)
–
20 Hand Release Merkins
–
20 Big Boy Sit-ups
–
Next, do 360 meter run and then repeat the 15 yard Bear Crawl and Burpees then Broad Jumps routine. Then repeat exercises at CMUs but do 15 of each exercise.
Next, do 360 meter run and then repeat the 15 yard Bear Crawl and Burpees/Broad Jump routine. Then repeat exercises at CMUs with 10 of each exercise.
Next, do 360 meter run and then repeat the 15 yard Bear Crawl and Burpees/Broad Jump routine. Then repeat exercises at CMUs with 5 of each exercise.
Those finishing above work way back up ladder with the run, Bear Crawl and Burpees/Broad Jump routine and 10 of each exercise, etc.

MARY: 15 Side Straddle Hops, 15 Hello Dollies, Stretches.

ANNOUNCEMENTS: Brolympics on November16 at Asylum.

COT: Prayers
Prayers for sister and sister-in-law of Lizzy who are in Florida and will face storms from hurricane. Prayers for all those who will cope with hurricane and storms from hurricane. Prayers for safe travels for Pele who is on a ten day trip in Midwestern United States.
Message
This is a quote from the theologian, Rebecca Manley Pippert, about Jesus Christ:

“What do you do with a man who is supposed to be the holiest man who has ever lived and yet goes around talking with prostitutes and hugging lepers? What do you do with a man who not only mingles with the most unsavory people but actually seems to enjoy them? The religious accused him of being a drunkard, a glutton and having tacky taste in friends. It is a profound irony that the Son of God visited this planet and one of the chief complaints against him was that he was not religious enough.”

Gents, think about that the next time you judge someone else. Also, think about that the next time you feel like you are not good enough for God. God is here for us, even in the Fake Gloom, even through our mumble chatter, even at our Board Meetings. And you know what? He probably enjoys us. This holiest of holies is on our side. So, let’s feel good about that and let it give us the energy to go about our days working to be true HIMs.

Gameday Games

AO: asylum-daybreak
Q: Steam
PAX: Pele (Jon Lindberg), Pusher, Crawdad (Robbi Dickens), Dain Bramage (Will Olson), Choir Boy, Farley, Lilydipper, Crash Dummy, Doubtfire (Nick Bond), High Heels
FNGs: None
COUNT: 11
WARMUP
– SSH: 50×4
– Willie Mays Hayes: 6×4
– Baby Arm Circle F: 10×4
– Baby Arm Circle B: 10×4
– Hillbilly: 10×4

THE THANG
Mosey to El Dorado (The Lost City)

(1) Mini-OCR
– Divide into 2 teams
– The Route (POCs)
– Start/End: Picnic Table
– Run across the log bridge
– 10 merkins
– Run to Stonehenge
– 10 merkins
– Run to the big log + crawl through
– Run across the bridge
– 10 merkins
– Run around the Lincoln log village and run across the stumps
– Just do this once
– If you’re not running – continually rotate through these 4 Xs:
– 15 LBCs
– 15 Dips
– 15 Toe Touches
– 15 CDDs

10 count or so
Mosey to the middle of the Coliseum Overlook
– Stop Signs = 10 squats

(2) BB Ladder
– Get a BB
– POC
– Rock Pile: 15 curls
– Stairs: Rocky Balboas
– Top of Coliseum: Chest Presses
– Admin Doors: 15 Monkey Humpers
– Movement
– Think of it as a chain reaction ladder
– 1st BB goes down to grab a rock and knock out 15 curls / 2nd BB stays at the stairs and knocks out continuous rocky balboas
– Carries rock to the other BB
– Switch rock possession
– 1st BB stays at the stairs and knocks out continuous Rocky balboas / 2nd battle buddy rifle carries the rock to the top of the coliseum
– When he gets to the top, that’s the signal to converge on his location
– Switch rock possession
– 1st BB knocks out continuous chest presses / 2nd BB runs to the admin doors and knocks out 15 monkey humpers
– Comes back down and takes the rock back down to the rock pile / other BB stays at the stairs
– The BB start points are now switched
– Each person gets to hit each station / movement

Put rocks back
Mosey to the Bros Bowl
Every football pass dropped = 5 merkins

(3) Bros Bowl Nickel, Dime, Quarter
– 5 man-makers here at 6
– Run up to the top (12)
– 5 incline merkins
– 10 Incline Plank Jacks
– 25 Imperial Walkers

Mosey to the NP (New Pav)

(4) The Pavilion 200
– 100 table pull-ups at the NP
– 100 incline merkins at the BP (Big Pav)
– Organize them however you’d like (100:100, 4 rounds of 50 each, etc.)

Mosey back to the AO parking lot

MARY
30×4 SSH

COT

There’s a lot of buzz about this game tonight, when Tennessee takes on Oklahoma. As I was looking up some of the stories and quotes and info around tonight, there are a couple that really popped out at me.

Josh Huepel’s return to Oklahoma
– He won a national championship as a Heisman Trophy runner up QB for Oklahoma
– Later coached there as the OC and was then fired
– This reminds me of another story where someone was fired, but it had a different ending as well
– In Genesis 37 we see a gifted young man get fired — from his own family.
– Joseph’s brothers essentially fired him, throwing him into a pit and then eventually selling him.
– But then — how does the story come back around?
– “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.”
– ‭‭Genesis‬ ‭50‬:‭20‬ ‭ESV‬‬

Even though you may go through experiences of “being fired” or “cancelled” as the current language would say, it’s not the end of the story.

Eric Cain (covers the Vols for volsquest)
– You can only play the team in front of you.
– Referring to TN destroying Kent State but the fact that it was Kent State

Clock Puncher For Labor Day

AO: thequacken
Q: Z-Pack
PAX: Tenderfoot, Z-Pack, Crash Dummy, Trip
FNGs: None
COUNT: 4
WARMUP:
Windmill
Squat and Reach
OH Clap
Baby Arm Circles
Ring of Fire Merkin
Mountain Climbers

THE THANG:
Clock Puncher

MARY:
No

ANNOUNCEMENTS:
Iron PAX starting.
Quacken workouts on Monday will be at 0530 starting this Monday. PM workouts on Monday will be reevaluated next Spring.

COT:
“The Hiding Place” br Corrie ten Boom
A true story of courage, faith, and forgiveness.

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

Earn the moniker of a man

AO: asylum-pm
Q: Piston
PAX: Crash Dummy, Piston, Brick, Lilydipper, Lizzy, Dain Bramage (Will Olson), Colonel (Alex Wallace), Pele (Jon Lindberg), Curveball, Drum Major, Rooney(Carl Whipple), Fist Bump, Josh Hughes aka Gargoyle
FNGs: 1 Josh Hughes aka Gargoyle
COUNT: 13
WARMUP: Projectovators, Tennessee Rockin Chairs, Squats, Merkins, Cherry Pickers, Shoulder Burn

THE THANG:
Divide into 2 groups rotating between two workouts
Workout 1:
15 minute AMRAP
8 Burpees
9 Heels to heaven
73 SSH

Workout 2:
15 Minute AMRAP:
10 Merkins
17 Shuttle Runs
51 Squats

MARY: 2 Minutes of Undertakers

ANNOUNCEMENTS: Someone needs to pick up a Q; named FNG Gargoyle.

COT: To earn the moniker of man, regardless of age, we are called by God to do 3 things: work, protect, and love.

God called Adam to do this, even before sin entered the world. It is a man’s responsibility and duty to earn that moniker daily.