F3 Knoxville

Tag: Crispr

Leadership

AO: asylum-pm
Q: Lilydipper
PAX: Rooney(Carl Whipple), Glamper, Pusher, Mr Jinxy, High Heels (Henry Ritchie), Lizzy, Curveball, Tenderfoot, CRISPR, Crash Dummy, Switchhitter (Tony), Pele (Jon Lindberg)
FNGs: None
COUNT: 13
WARMUP: 20 Plank Jacks, Stretches, 10 Iron Mikes, 10 Tennessee Rocking Chairs, 10 Windmills, 10 Little Baby Arm Circles Forwards and Backwards.

THE THANG: Mosey past the parking lot with the nice restrooms to the open field. We will run Pickett’s Charge to the Coliseum. Men are to do 50 Merkins on the way up at any location they desire. They can also split up the merkins so that they are not doing all 50 at once.

At the Coliseum we will do 10 Imperial Walkers. Next, we alternate between Bear Crawls and Sprinting as we go to end of Coliseum Area.

Mosey to the circle where the road to the Coliseum intersects with the main park road. We will do 20 Rocky Balboas on the curb of the circle.

Mosey to parking lot by the Northshore Park Gate. We will do 20 American Hammers.

Mosey to the end of the new pavilion where there are picnic tables. We will do the following exercises, one at a time, and run two laps around the pavilion before doing the next exercise. Here are the exercises:
– 20 Picnic Table Pull-ups
– 20 Bench Dips
– 20 Decline Merkins
– 20 Squat Jumps
– 20 Carolina Dry Docks
– 20 Hello Dollies

Mosey east on the large sidewalk until we get to the end of the ball fields. We will do 20 Squats.

Mosey toward the Outdoor Chapel and then run to stop sign by main park roadway. We will do 10 Tempo Squats.

Mosey to the entry to the Caribbean Parking Lot. We will do 10 Tempo Merkins.

Walk for 30 paces, then sprint to the AO.

MARY: Stretches

ANNOUNCEMENTS: Hot Toddy Quadruple Q (Toddy Quaddy) will be this Saturday, 7 am at the Asylum.

COT:
Message: Bad leaders are more interested in self-promotion than services of others. They fail to take true interest in those they lead. They don’t truly participate with those they lead. They are not that interested in the growth of those they lead.

Good leaders are willing to get in the trenches with those they lead. They take interest in each person they lead and desire their enhancement versus self-promotion.

Bad leaders can suck the life out of those they lead. That leads to burnout for those being led and even quitting

Good leaders breathe life into those they lead. Good leadership leads to excitement, confidence and growth for those being led.

Prayers: For Crash Dummy’s wife who has Covid. For Lizzy who just got over Covid. For all people in this area who have been coping with the Covid, viral infections, or the flu. For those who died in the plane and helicopter crash, their loved ones, and all impacted.F

Cooperation and Accountability

AO: asylum-daybreak
Q: Pele (Jon Lindberg)
PAX: Mr Jinxy, Veggie (Rylen Huddy), High Heels (Henry Ritchie), Pele (Jon Lindberg), Choir Boy, Waffle House (Brady Greene), Lulu (Greg Huddy), Snitch (Cory Beilharz ), lebowski, Honeydew, CRISPR
FNGs: None
COUNT: 11
WARMUP: SSH x20 4 ct IC, Windmills x10 4ct IC, BAC forward and backward x10, Grady Corns x20 4ct IC, Bolt 45s, short mosey to show pain stations, Cherry Pickers x10 4-ct IC

THE THANG:
We will work together to accomplish a difficult task, which will be completing a high number of reps of various exercises, all together, as a PAX. As we complete the reps, we will cross off the markers to track progress. If we do not complete all reps with 5 minutes left, we end with 30 Deconstructed Burpees, otherwise, we will do Stargazers. I RECOMMEND GETTING IN LOOSE GROUPS OF 3-4. Tasks:
CMU Pile:
– 700 Curls (Marker indicators 20 reps each, 700/20 = 35 markers)
– 700 Overhead Presses (Marker indicators 20 reps each, 700/20 = 35 markers)
– 700 Rows (Marker indicators 20 reps each, 700/20 = 35 markers)
BABY CARDIAC:
– 30 Sprints up Baby Cardiac (Marker indicators 1 trip each, 30/1 = 30 markers)
SUICIDES:
– 30 Suicides (Marker indicators 1 suicides each, 30/1 = 30 markers)
CORE WORK:
– 700 LBCs (2-ct) (Marker indicators 20 reps each, 500/20 = 35 markers)
– 300 Big Boy Situps (Marker indicators 20 reps each, 300/20 = 15 markers)
– 300 American Hammers (2-ct) (Marker indicators 20 reps each, 300/20 = 15 markers)
PAVILION:
– 700 Jump or Step Ups (2-ct) (Marker indicators 20 reps each, 700/20 = 35 markers)
– 200 Decline Merkins (Marker indicators 10 reps each, 200/10 = 20 markers)
– 400 Bench Pullups (Marker indicators 20 reps each, 300/20 = 15 markers)

We actually got through TWO ROUNDs of this! Nice work!

MARY:
Not this time.
ANNOUNCEMENTS:
Hot Toddy Quadruple Q (Quoddy Toddy) next Saturday!!
COT:
So I used this same Q on the evening of the January 6 riot at the Capitol in 2020 because I wanted to do something collaborative, where we work towards a common goal. And I’m doing it again today because we need more of that as a nation, because right now, guys, we are still a broken and lost community.

COOPERATION: I find that activities like what we did today, where guys of different perspectives on life collaborate and cooperate and work together, are very important these days. As the saying goes, Team Work Makes the Dream Work. I didn’t always get to do the exercise I wanted at several points in the workout, but my group did, or it needed to be done reach our goal. I’m sure the same goes for all of you. But there’s something satisfying and dare I say FUN in doing a task together and accomplishing something. If more HIMs around this country would embrace that mentality, I think we would be a much stronger nation.

ACCOUNTABILITY: The second concept that I think this workout exemplifies is accountability. If we didn’t reach our goal, we held ourselves accountable and did the punishment exercise. We talk about accountability a lot in F3, and I think that’s a real strength of this group. Whether it’s giving a shout out to a Brother who hasn’t posted in a while, or hasn’t Q’d recently (Thanks for the call-out, Crawdad!), or guys that participate in Shield Locks, or do a weight loss challenge, or whatever, we hold each other and ourselves accountable. Because without holding each other and our colleagues and fellow citizens accountable for their actions, it is much easier to slack off, break the rules, not make those hard decisions and take those difficult actions that help everyone, including yourself.

SO COOPERATION AND ACCOUNTABILITY. Those are the two concepts I wanted to focus on in the workout and my Word. Those are two things that I think are important to being a HIM and an effective Leader, and two things that are sadly lacking in today’s society.

Be Consistent

AO: asylum-daybreak
Q: CRISPR
PAX: Crawdad (Robbi Dickens), Pusher, Veggie (Rylen Huddy), Jumbo(Carter Dickens), Pac-man, High Heels (Henry Ritchie), Drum Major, Choir Boy, lebowski, Waffle House (Brady Greene), Stripped, Swimmies (Nathan Chesney), Honeydew, CRISPR
FNGs: None
COUNT: 14
WARMUP: SSH, Rockettes, Cherry Pickers, other stuff

THE THANG:
– 10 Inch Worms – Run
– 20 Apollo Ono – karaoke
– 30 Mountain Climbers – Bernie
– 40 Imperial Walkers – karaoke
– Mosey
– 10 – Reverse lunch w/ high knees – bear crawl
– 20 Squats – long jump
– 30 Shoulder tap merkins – crab walk
– 40 American Hammers – super Mario
– Mosey
– 10 Romanian deadlift – run lap
– 20 Alt Plank rows – run lap
– 30 Freddy mercury – run lap
– 40 Georgia cheerleaders – run lap
MARY:

ANNOUNCEMENTS: Hot Toddy Triple Q next week

COT:

Brad Stulbeg:
Consistency is more important than intensity. If you win at consistency, you have a good chance of winning at everything else. Consistency means:

– Showing up on good days and bad days.
– Zooming out and playing the long game.
– Focusing on the process over outcomes.

James Clear:
If you want to maintain your sanity, reduce stress, and increase your odds of long-term success, then you need to plan for failure as well as focus on consistency. Research from Stanford professor Kelly McGonigal has shown that the number one reason why willpower fades and people fail to remain consistent with their habits and goals is that they don’t have plan for failure.

Planning to fail doesn’t mean that you expect to fail, but rather than you know what you will do and how you will get back on track when things don’t work out. If you’re focused on being perfect, then you’re caught in an all-or-nothing trap.
Meanwhile, if you realize that individual failures have little impact on your long-term success, then you can more easily rebound from failures and setbacks. Being consistent is not the same as being perfect.

100 Years of Virtue

AO: asylum-pm
Q: Lilydipper
PAX: Lizzy, Title IX (Christian Prescott), Pusher, Glamper, SlideRule (Stephen Sloan), Sparkler, Curveball, MD Hammer, Pele (Jon Lindberg), Rooney(Carl Whipple), Tenderfoot, Crash Dummy, CRISPR, Unibráu (Nick Robinson), Duggar, Brick
FNGs: None
COUNT: 17
WARMUP: 1 All-Important Burpee, 10 Imperial Walkers, 10 Iron Mikes, 20 Plank Jacks, On back leg and arm stretches, 10 Tennessee Rocking Chairs, 10 Tempo Squats, 10 Little Baby Arm Circles Forward and 10 Backward

THE THANG: Mosey to end on parking lot with nice restrooms. We will do 20 American Hammers.
Mosey to the Amphitheatre. We will bear crawl on grass, step up to next level and continue to the top. Run back down through parking lot below and rinse and repeat.
Mosey to Haslam Sign at Ball Fields. We will do 20 Hello Dollies.
Mosey to nice pavilion past ball fields. We will do Doras. While one partner runs around the pavilion, the other does exercises. Then partners switch. Here are the exercises:
100 Picnic Table Pull-ups.
–
100 Incline Merkins
–
100 Bench Dips
–
100 Decline Merkins
–
Mosey to ball field with artificial turf. Then run past the ball field and up the hill to the street.
Mosey east on road to the encircled garden by roadway circle. We will do 20 Rocky Balboas on curb surrounding garden.
Mosey to the Coliseum. Next, we will run counterclockwise ¾ of the way around the loop, stopping at each ¼ to do 15 Carolina Dry Docks. Those finishing the third ¼ first sweep everyone back.
Mosey to Haslam’s Rock. Here we will have a 20 Second Sky Gazer.
Mosey to AO.

ANNOUNCEMENTS: Smokies Convergence this Saturday in Seymour. Hot Toddy Triple Q at Asylum on January 11.

COT:
Message
On December 29, Jimmy Carter, the 39th President of the United States, died peacefully at his home in Plains, Georgia. He was 100 years old, the longest living president in the United States. He served one term as president, losing the race for president to Ronald Reagan the next election. Losing the race for presidency hurt. But, Carter continued to serve our nation and the world in many different and powerful ways after he lost the election. He established the Carter Center to expand human rights and promote health around the world. Through the Carter Center he helped to practically Guinea Worm Disease, a disease that haunted Africa for centuries and affected 3.5 million people. He monitored more than100 elections around the world. Through Habitat for Humanity, he helped build over 1000 homes in over a dozen countries. He had many other accomplishments as well and because of the accomplishments, became the only president of the United States to earn the Nobel Peace Prize.

While achieving all this, he continued to preach Sunday School at his Maranatha Baptist Church in Plains, Georgia. He taught his church members but also had many visitors for his class. Some would come because he was president or because of his post-presidency accomplishments. But, as President Barack Obama noted, “I’m willing to bet that many . . . were there, at least in part, because of something more fundamental: President Carter’s decency.”

The following words are directly from President Obama about Jimmy Carter:

Elected in the shadow of Watergate, Jimmy Carter promised voters that he would always tell the truth. And he did – advocating for the public good, consequences be damned. He believed some things were more important than reelection – things like integrity, respect, and compassion. Because Jimmy Carter believed, as deeply as he believed anything, that we are all created in God’s image.
Whenever I had a chance to spend time with President Carter, it was clear that he didn’t just profess these values. He embodied them. And in doing so, he taught all of us what it means to live a life of grace, dignity, justice, and service. In his Nobel acceptance speech, President Carter said, “God gives us the capacity for choice. We can choose to alleviate suffering. We can choose to work together for peace.” He made that choice again and again over the course of his 100 years, and the world is better for it.

So brothers, we have lost a good man. Let his legend live on and inspire us. May we each yearn for and learn to live the life God created us to live: one of grace, dignity, justice and service.

Prayers
Prayers for our brother, Sparkler, as he makes decisions regarding his upcoming treatment for Prostate Cancer. Prayers for Brick’s children after the divorce this past year. Prayers for all suffering mental or physical pain, including those who suffered injuries or the loss of loved ones in the recent incident in New Orleans. Prayers for those who work for the City of New Orleans.

100 Years of Virtue

AO: asylum-pm
Q: Lilydipper
PAX: Lizzy, Title IX (Christian Prescott), Pusher, Glamper, SlideRule (Stephen Sloan), Sparkler, Curveball, MD Hammer, Pele (Jon Lindberg), Rooney(Carl Whipple), Tenderfoot, Crash Dummy, CRISPR, Unibráu (Nick Robinson), Duggar, Brick
FNGs: None
COUNT: 17
WARMUP: 1 All-Important Burpee, 10 Imperial Walkers, 10 Iron Mikes, 20 Plank Jacks, On back leg and arm stretches, 10 Tennessee Rocking Chairs, 10 Tempo Squats, 10 Little Baby Arm Circles Forward and 10 Backward

THE THANG: Mosey to end on parking lot with nice restrooms. We will do 20 American Hammers.
Mosey to the Amphitheatre. We will bear crawl on grass, step up to next level and continue to the top. Run back down through parking lot below and rinse and repeat.
Mosey to Haslam Sign at Ball Fields. We will do 20 Hello Dollies.
Mosey to nice pavilion past ball fields. We will do Doras. While one partner runs around the pavilion, the other does exercises. Then partners switch. Here are the exercises:
100 Picnic Table Pull-ups.
–
100 Incline Merkins
–
100 Bench Dips
–
100 Decline Merkins
–
Mosey to ball field with artificial turf. Then run past the ball field and up the hill to the street.
Mosey east on road to the encircled garden by roadway circle. We will do 20 Rocky Balboas on curb surrounding garden.
Mosey to the Coliseum. Next, we will run counterclockwise ¾ of the way around the loop, stopping at each ¼ to do 15 Carolina Dry Docks. Those finishing the third ¼ first sweep everyone back.
Mosey to Haslam’s Rock. Here we will have a 20 Second Sky Gazer.
Mosey to AO.

ANNOUNCEMENTS: Smokies Convergence this Saturday in Seymour. Hot Toddy Triple Q at Asylum on January 11.

COT:
Message
On December 29, Jimmy Carter, the 39th President of the United States, died peacefully at his home in Plains, Georgia. He was 100 years old, the longest living president in the United States. He served one term as president, losing the race for president to Ronald Reagan the next election. Losing the race for presidency hurt. But, Carter continued to serve our nation and the world in many different and powerful ways after he lost the election. He established the Carter Center to expand human rights and promote health around the world. Through the Carter Center he helped to practically Guinea Worm Disease, a disease that haunted Africa for centuries and affected 3.5 million people. He monitored more than100 elections around the world. Through Habitat for Humanity, he helped build over 1000 homes in over a dozen countries. He had many other accomplishments as well and because of the accomplishments, became the only president of the United States to earn the Nobel Peace Prize.

While achieving all this, he continued to preach Sunday School at his Maranatha Baptist Church in Plains, Georgia. He taught his church members but also had many visitors for his class. Some would come because he was president or because of his post-presidency accomplishments. But, as President Barack Obama noted, “I’m willing to bet that many . . . were there, at least in part, because of something more fundamental: President Carter’s decency.”

The following words are directly from President Obama about Jimmy Carter:

Elected in the shadow of Watergate, Jimmy Carter promised voters that he would always tell the truth. And he did – advocating for the public good, consequences be damned. He believed some things were more important than reelection – things like integrity, respect, and compassion. Because Jimmy Carter believed, as deeply as he believed anything, that we are all created in God’s image.
Whenever I had a chance to spend time with President Carter, it was clear that he didn’t just profess these values. He embodied them. And in doing so, he taught all of us what it means to live a life of grace, dignity, justice, and service. In his Nobel acceptance speech, President Carter said, “God gives us the capacity for choice. We can choose to alleviate suffering. We can choose to work together for peace.” He made that choice again and again over the course of his 100 years, and the world is better for it.

So brothers, we have lost a good man. Let his legend live on and inspire us. May we each yearn for and learn to live the life God created us to live: one of grace, dignity, justice and service.

Prayers
Prayers for our brother, Sparkler, as he makes decisions regarding his upcoming treatment for Prostate Cancer. Prayers for Brick’s children after the divorce this past year. Prayers for all suffering mental or physical pain, including those who suffered injuries or the loss of loved ones in the recent incident in New Orleans. Prayers for those who work for the City of New Orleans.