F3 Knoxville

Tag: Crash Dummy

The Empty Stocking

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Lilydipper, Brick, Pusher, MD Hammer, Drum Major, Kung Blue, Tenderfoot, Switchhitter (Tony), Crash Dummy, Ghost Flag (F3Knoxville), Pele (Jon Lindberg), Birdie
FNGs: None
COUNT: 11
WARMUP: – 17 Grady Corns (4-ct, IC)
– Motivators (5 count, decreasing)
– Bolt 45s
– 10 LBCs forward/backward , (4-ct, IC)
– 10 Cherry Pickers (4-ct), in cadence

THE THANG: • Mosey to First hill on Pickett’s Charge
o 25s on the hill: STAR JUMPS and IRON MIKES (2-ct)

• Mosey to Serpentine Sidewalk.
o Run down sidewalk, suicide style, stopping to do the following exercises:
 2 lights: 5 Merkins/ 4 lights: 10 merkins/ 6 lights 15 merkins/ 8 lights 20 merkins.
 Rinse and repeat for only SIX LIGHTS with FROGGY JUMPS
 Rinse and repeat for only SIX LIGHTS with SHOULDER TAPS (2-ct)

• Mosey to Playground:
o 30 Seconds AMRAP:
 LBCS
 BENCH DIPS on wall
 FLUTTER KICKS
 INCLINE MERKINS
o Rinse and repeat

• Mosey to Flag Pole by Pavillion. SEVENS from Flag Pole to Parking Lot: LOWER ½ BURPEES (flag pole) UPPER ½ BURPEES (Parking Lot)

• Mosey to AO

MARY: SSHs until time
ANNOUNCEMENTS: Hot Toddy 3x Bday Q Jan 6, 2x BDay Q the following week, Big Ball Convergence Jan 20
COT: We talked about the 3rd week of Advent and how to bring Joy to yourself, others, and your Sky Q. The last one is particularly challenging. How do we give Joy to God? Probably the most obvious way is to follow the Greatest Commandment, as written in the Scriptures: “Love the Lord your God with all your heart, with all your soul, and with all your mind”. OK… But that can seem a bit abstract. How does one really express their love for the Lord in a meaningful way?
I was struggling with this question last night. So I put down my Q that I was planning and watched The Bishop’s Wife, an old move from the 1940s starring Cary Grant as an angel who comes to Earth to give guidance to a Bishop who is trying to raise funds for a cathedral. He accomplishes his goal, and in the end, the Bishop reads a Christmas sermon that the angel actually wrote (but the Bishop doesn’t know this), and he says in that sermon, “During the Christmas season, we give gifts to each other. You give me a book, I give you a scarf. You give her a necklace, she gives you a tie. And on and on. But one stocking hangs empty. The stocking of the little boy who’s birthday we’re celebrating. We always forget to fill that empty stocking for the Child. But what would the Child want? What can we give Him? If we all—ALL of us– pour into that stocking some Loving Kindness, Warm Hearts, and the Stretched Out Hand of Tolerance, there would be Peace on Earth.” So… If you’re looking for that last minute gift that gives Joy to your Sky Q… well, I think that’s an awfully good way to start. Loving Kindness, Warm Hearts, and the Stretched Out Hand of Tolerance. May there be Peace on Earth and Good Will to all Women and Men this holiday season.
Merry Christmas everyone.

Leaning Into the Ache of Advent

AO: asylum-pm
Q: Lilydipper
PAX: MD Hammer, Switchhitter (Tony), Lizzy, Pele (Jon Lindberg), Steam, Drum Major, Duggar, Crash Dummy, Glamper, Abacus, Doubtfire (Nick Bond), Brick, Pusher, Lilydipper, Gridiron, Birdie (Clyteroll Cabual)
FNGs: 1 Birdie (Clyteroll Cabual)
COUNT: 16
WARMUP: Stretches to left toe and stretches to right toe, 20 High Knees, 20 Side Straddle Hops, 10 Twistees, 10 Cherry Pickers, 7 Pterodactyls Forward and 7 Pterodactyls Backward
THE THANG: Mosey to the Caribbean Parking Lot. We will do Candy Canes, starting at the first island and running counterclockwise around the parking lot until we reach the last cone at the end of the candy cane. There will be a cone on every other island. At each cone we will do the exercises listed below. When we reach the end of the candy cane the first person to finish the exercise sweeps everyone back to the starting island. We then do another candy cane with the next exercise. Here are the exercises:
• 10 Shoulder Taps
• 15 Squats
• 20 Merkins
• 10 Lunges
Mosey to the start of the Serpentine Sidewalk where it touches the road. We will do 14’s on the Serpentine Sidewalk until it merges with the Perimeter Trail. We will bear crawl ahead for one light, then run for four lights, then bear crawl for one light and run for four etc. until we reach the perimeter trail.
Next we will get on our sixes and do 20 American Hammers and 10 Gas Pumps.
Mosey to the start of Cardiac. We will run up Cardiac, stopping at each curve in the sidewalk and finally stopping at the benches. Here are the exercise we will do on the way up:
• Curve 1: 20 Carolina Dry Docks
• Curve 2: 20 Hello Dollies
• Curve 3: 20 Decline Merkins
• Benches: 20 Bench Dips
Mosey to baseball field entryway parking lot.
We will go to the center of the parking lot where Doubtfire parked his truck and trailer. Each man will get a CMU out of the trailer. We will do the following exercise in cadence.
• 20 Overhead Presses
• 20 Curls
• 20 Rows
Place the CMUs back in the trailer.
Mosey to the AO.

MARY: 30 Seconds of High Knees
ANNOUNCEMENTS: RoCo Starfish Convergence at Rampart at 7 am this Saturday. Hot Toddy Triple Birthday Q at Asylum Daybreak on Saturday, January 6 at 7 am. F3 Knoxville Winter Convergence at Big Ball, 7 am on Saturday, January 20.
COT: Our brothers Ocho and Kick Flip have been talking about Advent on Slack, urging us to discuss it with our families. What is Advent? For Christians it is the four weeks before Christmas and it represents the waiting for the coming of Christ. But it is more complex and significant than that. It isn’t all about Christmas lights and getting gifts for others while we wait, although those are certainly nice things. Advent represents a yearning for change in the recognition that all is not right with the world. The American Writer and Anglican Priest, Tish Warren, states we need to lean into the ache of Advent, recognizing that the world, racked with conflict, violence, suffering and darkness, needs change. We need a savior. And Christmas represents the coming of that Savior.

Q101

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Ghost Flag (F3Knoxville), Brick, Crash Dummy, Tenderfoot, Swimmies (Nathan Chesney), CRISPR, Rooney (Carl Whipple), Lilydipper, Madoff (Daniel Hereford), Steam, Drum Major, Pele (Jon Lindberg), F6, Glamper
FNGs: None
COUNT: 14
Regular workout with some Q-Tips and Pele’s Pointers mixed in
WARMUP: -10 Side Straddle Hops (4-ct), in cadence
– 10 Cherry Pickers (4-ct), in cadence
– 10 Grady Corns (4-ct, IC)
– 10 Windmills (4-Ct, IC)

THE THANG: MOSEY to DORA Parking Lot. Everyone do 10 BURPEES OYO! Q FAIL: Can’t do it, don’t do it.
Battle Buddy Up
DORAS:
– 100 MERKINS
– 100 DEAD BUGS (2-count)
– 100 BOBBY HURLEYS

When finished do alternating Imperial Squat Walkers (10x, 4-ct) and SSH (10x, 4-ct) until 6 is done.
Mosey to STOP SIGN at the southern point of the Loop Road.
QUARTER POUNDER:
– Run to first cone, 25 merkins, run back.
– Run to second cone, 50 Squats, run back
– Run to third cone, 75 Mountain Climbers, run back
– Run to Fourth cone, 100 SSH, run back

Mosey to some random trees, do 1) BEAR CRAWL with 5x Merkins at each tree up and back, then 2) LUNGES with 10 Froggy Jumps at each tree up and back.
MARY: Various ab and stretching exercises, called on PAX to lead.
ANNOUNCEMENTS: Bolympics Nov 4, shovel flag handoff Nov 2, Rucking 4-hour event Dec. 2
COT: Discussed the Word and Prayer portions of the Q. JOHN PRINE says about one of his best songs Angel of Montgomery): ‘The opening lyric is “I am an old woman, named after my mother…” I was very nervous about singing this in public for the first time. Because I thought that it would come across as too detailed, too amateurish. And I thought there must be a reason for that. I must not be doing it the right way, whatever the right way is.’ Just like with songwriting, there really IS no right way to do a BOM. Just speak about something you have learned, something important to you, something that might help others. Not everyone will respond the same way but I can guarantee that pretty much every one of your brothers will get something out of your message. From Exodus 4: But Moses said to the LORD, “Oh, my Lord, I am not eloquent, either in the past or since you have spoken to your servant, but I am slow of speech and of tongue.” 11 Then the LORD said to him, “Who has made man’s mouth? Who makes him mute, or deaf, or seeing, or blind? Is it not I, the LORD? 12 Now therefore go, and I will be with your mouth and teach you what you shall speak.”

September You vs. You Workout

AO: asylum-pm
Q: Steam
PAX: Curveball, Glamper, Eliza, Doubtfire (Nick Bond), Crash Dummy, Abacus, Tenderfoot, Lizzy, Brick, Swimmies (Nathan Chesney), Lilydipper, Dung Beetle (Scott Kimsey), F3 Pluto ( Hugh Nystrom), Mr. Fred, Messi (Eliza’s 2.0)
FNGs: 1 Messi (Eliza’s 2.0)
COUNT: 16
WARMUP:
– Cherry Pickers: 10×4
– Mosey to the cul-de-sac to the right of the Coliseum
– 5s: Cherry Pickers and Good Morning Americas

THE THANG:
SeptemberYou vs. You workout
f3knoxville.slack.com/archives/D012TDM0LTS/p1696943199250209

MARY:
N/A

ANNOUNCEMENTS:
– 8 year anniversary / Brolympics on November 4th here at the Asylum
– Annual Asylum PM migration down south to the lower parking lot: Thursday, Nov. 2nd

COT:
QSource 3.12 – Courage: Setting Aside Fear To Turn Hardship Into Grace
f3nation.com/q/courage/

Here are some of the things that stuck out to me from this week’s QSource content:
– To give over completely to one’s instinct to avoid danger, regardless of the consequences, is the opposite of courage.
– Courage begins with the recognition that while peace should always be our goal, there are some threats that confront the Community that simply must be fought.
– (talking about the Jester) He is a master corrupter, who hollows out a man’s vitality from the inside, leaving him too exhausted to overcome hardship.
– The virtuous leader intentionally exposes himself to expected hardships in order to build the durability he will need to overcome the unexpected hardships that await him so that he can turn them into grace.

What Gets Us Emotionally

AO: asylum-pm
Q: Lilydipper (John Neece)
PAX: Unibráu (Nick Robinson), Tenderfoot, Slabs, Simmons (Justin Creasey), Pusher, Lizzy, Abacus (Erik Ella), Swimmies (Nathan Chesney), Brick (Chris Tittle), Drum Major (Mike Johnston), Curveball P (Dave Purcell), Crash Dummy, F6 (Tim Pope), Appleseed (Jon Smith), Rooney (Carl Whipple), Glamper, Lilydipper (John Neece), Bunker, Owen Smith (Bruce Lee), Konnor Glass (Splat)
FNGs: 2 Owen Smith (Bruce Lee), Konnor Glass (Splat)
COUNT: 20
WARMUP: 20 Side-Straddle Hops, 10 Twistees, Run to Tree and Back, 10 Cherry Pickers, 10 Tennessee Rocking Chairs, Run Down Steps by Bat Cave and Back, 10 Burpees, 10 Tempo Squats, 10 Baby Arm Circles Forward and Backward, Little of This and That
THE THANG: Mosey to Steps of Admin Bldg. 20 Merkins and Calve Raises
Mosey to Circular Drive Area Southeast of Admin Bldg. 20 Carolina Dry Docks and 20 American Hammers.
Mosey across field to the Caribbean Parking Lot. Do three sets of 15 Merkins at any time on the way. Those getting to Caribbean Parking Lot first circle back to pick up the six.
We will go the following counterclockwise around the parking lot:
• Sprint for three islands, then do 20 Big Boy Sit-ups.
• Bernie for two islands, then do 20 Hello Dollies.
• Karaoke Right for two islands, then do 20 Flutter Kicks
• Karaoke Left for two islands, then do 20 Freddie Mercuries
• Mosey back to start.
• Rinse and repeat.
Mosey to the shaded parking lot across the street from ball fields parking lot. We will run counterclockwise around the lot stopping at each corner to do 5 Shoulder Taps (both shoulders)
Mosey to the Haslam Rock. We will have a 20 second gander at the river and mountains.
Mosey to Shady Tree. We will do 20 Squats.
Mosey to AO, then go down steps by bat cave, run to summit of Mt. Everest, run up and then head back to AO.

MARY: 10 V-Ups, 20 Box Cutters, Stretching
ANNOUNCEMENTS: Be looking for another chance to serve with clean up at Asylum.
COT: Prayers for Curveball’s father who has a variety of serious health issues as well as Curveball and his family. Prayers for Curveball’s friend, Mary, who has breast cancer and will require a double mastectomy. Prayers for all students starting into college and their parents such as Abacus’ daughter, Abacus, and his wife. Prayers of praise for the healing of a long-term rift between some of Tenderfoot’s family members.