F3 Knoxville

Tag: Crash Dummy

As Long As…

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Steam, Lilydipper, Brick, CRISPR, Pusher, Tenderfoot, Rooney (Carl Whipple), Abscess, Dain Bramage (Will Olson), High Heels (Henry Ritchie), Title IX (Christian Prescott), Crash Dummy, Pele (Jon Lindberg), MD Hammer, Switchhitter (Tony)
FNGs: None
COUNT: 16
WARMUP: -20 SSSH (4-ct IC)
– 10 Cherry Pickers (4-ct IC)
– 10 Steve Earles (4-ct IC)
-10 Bonnie Blairs (4-ct IC)
-10 BAC forward and backward (4-ct IC)

THE THANG: Mosey up Baby Cardiac, AIKEN LEGS: 20 squats, 20 jump squats. 20 Lunges. 20 SSH left foot up, 20 SSH right foot up
Mosey to top of Cardiac. CARDIAC PYRAMID
– Run down to 1st curve, 10 Merkins, 10 BBS, 10 Squats, run back
– Run down to 2nd curve, 20 Merkins, BBS, Squats, run back
– Run to bottom, 30 Merkins, BBS, Squats
– Run up to 2nd curve, 20 Merkins, BBS, Squats, back to bottom
– Run up to 1st curve, 10 Merkins, BBS, Squats, and back.
Mosey to intersection of paths, 15 Imperial Walkers
Mosey to New pavilion.
– 20 Step ups
– 20 incline Merkins
– 20 Bench Pull ups
– 20 Isometric Squats

Mosey to Main Pavilion, Get Rocks! Go to Parking Lot curb.
– PARTNER UP. 1 partner runs up baby Cardiac, does 5 Star Jumps, run back . Partner 2 do 1 exercise while partner running up, other while he’s returning)
Round 1: CURLS/TRICEPS
Round 2: OVERHEAD PRESS/ AROUND THE WORLD
Mosey to AO

MARY: American Hammers, Tempo Squats, stretching.
ANNOUNCEMENTS: Ruck Events!
COT:We talked about the trust-based contract between a Q and the PAX and it’s similar between the PAX and F3… the “As long as” phrase. I will continue to follow you “As long as” that trust isn’t breached. F3 has a special formula, a secret sauce, and whatever it is, it works, so my approach is “Don’t try to fix it!” Maintain the strategy of growth, but make sure that the fundamental aspects remain unchanged (This is the Weasel Shaker in me coming out…); free of charge, open to all men, welcoming and encouraging, etc. etc. It has had a huge impact just like it is in my life, and in many others’ lives. Aye!

Slushy Workout

THE SCENE: Cloudy, low 40s, slushy, snow on ground, and in parking lots.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (20, 4ct), Windmills (10), Baby arm circles (10 fwd, 10 back) and Grady corns (10), Squats (20, 4 ct), and Jack Merkins. Moseyed, stopped for 20 4ct LBCs, moseyed, stopped for set of 11s (dips/big boys).

THA-THANG:  Stayed on the walking/running path due to snow. Start with one of the following exercises, run to every other light pole, do one more of the exercise, and the run again until you complete 10 (end of path). Loop around, 5 Burpees at the end and start the process again with the next exercise on the list:

  • Big Boys
  • Squats
  • Merkins
  • Hello Dollys

MARY:
20 4ct American Hammers

CIRCLE OF TRUST/BOM:
Men (especially young men) are struggling to find their purpose in our society and F3 is playing a role in helping with this. F3 doesn’t look for scapegoats, but accepts men where they are and provides a place to grow in a positive direction.

MOLESKIN:
Prayers were raised for the names of people who were suffering through lost loved ones or illness. Many of them neighbors.

ANNOUNCEMENTS:
2nd F at UJs afterwards.

VPMQ

AO: asylum-pm
Q: Waxjob
PAX: CRISPR, Glamper, Rooney (Carl Whipple), Jeevan Kypa (Scrubs), Steam, Tenderfoot, Pele (Jon Lindberg), Drum Major, Brick, Down Under, Crash Dummy, Guppy, Abacus, Lilydipper, Waxjob, Whitey Tighty, Cheetah Boy
FNGs: None
COUNT: 17
A lovely, clear, and crisp winter afternoon. About 40°
WARMUP:
20 SSH
24 LBAC each way
5 Knoxville Cherry Pickers
10 Hindurkins
15 Tennessee Rocking Chairs
10 Failure to Launch
5 Burpees OYO
2 Burpees OYO
THE THANG:
Head to the top of Cardiac, make good use of the benches for 24 dips.
Next up is Traveling 11s with Merkins and BBS. Reps are as normal, but instead of just moving between two places, advance one light pole after each set. Mosey after the even number sets, and bear crawl the odd.
This took us all the way to the next intersection, so we cut cross country up to the Pavalon:
10 Table Rows
10 Step Ups each leg
10 Table Rows
24 Calf Raise (Straight)
24 Calf Raise (Toes-in)
24 Calf Raise (Toes-out)
10 Table Rows
1-Minute Balls to the Wall
10 Table Rows
Head back up to the parking lot for Mary!
MARY:
24 Flutter Kicks IC
24 LBCs IC
12 Side Crunch each side
A little bit of planking
Finish it off with some leg stretches
ANNOUNCEMENTS:
COT:
Ps 119:8-16
How can a young man keep his way pure?
By guarding it according to your word.
With my whole heart I seek you;
let me not wander from your commandments!
I have stored up your word in my heart,
that I might not sin against you.
Blessed are you, O Lord;
teach me your statutes!
With my lips I declare
all the rules of your mouth.
In the way of your testimonies I delight
as much as in all riches.
I will meditate on your precepts
and fix my eyes on your ways.
I will delight in your statutes;
I will not forget your word.

The Last Fake Gloom

AO: asylum-pm
Q: Steam
PAX: Pusher, Lilydipper, Sparkler, Tenderfoot, Pele (Jon Lindberg), High Heels, Jeevan Kypa (Scrubs), OnStar, Crash Dummy, Mermaid, Brick, Toretto, 50Cal
FNGs: None
COUNT: 14
Let me throw out a date to you all: January 2nd, 2016 — this is the date a backblast by Ratchet on our website identifies the first evening workout launching here at The Asylum.
– On Thursday, January 7th, 2016 the first Thursday night workout launched here at the Asylum PM.
– 7 years later here we are ready to rock the last Thursday night workout of 2023 together.
– f3knoxville.com/2016-meet-the-men-of-f3-knoxville/

WARMUP:
– SSH: 105
– Hillbilly: 10×4
– Rockette: 4×4
– Cherry Pickers: 10×4
– Man-Maker: 5×8

THE THANG:
(Mosey to the New Pav)
1 — Nickel, Dime, Quarter
– Get a BB
– 3 POC in The Island: End curb, middle, end curb (corresponding with the # of reps: 5, 10, 25)
– All POC in The Island = merkins
– Xs in the New Pav switch every time you come back to relieve your BB
– Squats, dips, box jumps/step-ups until recovered
– Rinse and repeat with your BB until both of you have completed all 3 POC in The Island

2 — There And Back Agains
– Start at the top of The Island
– 4 POC: top, 1/3, 2/3, other top
– 25, 50, 75, 100 LBC
– Run to the POC – execute the reps for that station, run back and touch here
– When you finish the 100 LBCs at the other end, stay there
(Mosey to the base of Pickett’s Charge —> run up to the lookout at the Coliseum)

4 — The Silent Trifecta
– 30 seconds of silence while holding the squat/plank/etc
– Sprint the Coliseum loop
– Rinse and repeat for a total of 3x
– On the 2nd + 3rd time: think of someone that has made an impact on your life this year
(Run back to the 🇺🇸)

ANNOUNCEMENTS:
– Polar Bear Plunge on 1/1/24 (checkout the #polar-bear-plunge2024 channel in Slack for more info)

COT:
Enemy Occupied Territory
(See more in message thread)

Jazzing it up in the fake gloom – Dec 12

THE SCENE: about 45 and calm skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 20 IC

Grady Corn – 17 IC

Cherry Pickers – 10 IC

Rockettes – 10 IC

Grady Corns – 18 IC

THA-THANG:
Grab the single CMU (thanks @Lizzy) and mosey to the island parking lot

  • Nickel dime quarter. 5 in start position, 10 at end of lot, 25 back at start position
  • Round 1: Squat Jumps,run to mid point, bernie back half way
  • Round 2: Plank Jacks, run to mid point, karaoke back half way
  • Round 3: Merkins, run to mid point, run back
  • Grab cmu, mosey to covered big chapel.  20 dip OYO
  • Grab cmu, mosey to new back lot.
  • Start playing jazz music in back ground
  • Split into 2 teams: Each team select a ball thrower.  We’re doing Bozo Circus Ball ball throw. Line up at the cone, at the beginning of each round of exercises, each team gets 3 attempts to throw the ball into the basket. make 2/3- no burpees, 1/3 – one burpee, 0/3 – 2 burpees. Do the burpees at the beginning or end of each round.  Do 17 reps of the exercise at home position, then run to end of lot and do 18 reps of the exercise, then run back
  • Round 1: SSH
  • Round 2: American Hammer (2 ct)
  • Round 3: Rocky Balboa (2 ct)
  • Round 4: Star Jump
  • Championship – best of 5 balls, losing team does 5 burpees, winning team runs to mid of lot and returns
  • Mosey back to AO with F6 holding the speaker high in the lead. Pass CMU around as needed
  • at AO, Ring of Fire, Merkins, 2 rounds

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Significance of 35 and Jazz music- Anniversary of my son Grady (F3 @ Quikrete) passing is Dec 13, he would be 35, he taught me to like Jazz music

Bozo Circus was on WGN starting in 1960 and ran for 40 years in various formats. The ball toss game was called the “Grand Prize Game”, the prize amounts increased with each successive ball in the bucket, the grand prize included cash and a bike, but was rarely won. If you would meet Bozo in any setting in 2023 it would freak people out and he probably would not be accepted, however back in the 1960s til 2000, he was a celebrity, kids wanted to be on his show.  Today, I am pretty sure his sight would scare people away. So, its important to not make quick judgements, first try to understand the situation and background before you pass any judgment, try to meet people where they are, especially in difficult situations and don’t rush to a judgement, criticism, advice (if not asked), or try to be the smarter one.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.