Curveball – Page 11 – F3 Knoxville

Aluminum PAX

September 6, 2024 BackBlasts

AO: asylum-pm
Q: Drum Major
PAX: Lizzy, Pele (Jon Lindberg), Lilydipper, Switchhitter (Tony), Brick, Steam, Rooney (Carl Whipple), Welch’s, Pusher, MD Hammer, Dain Bramage (Will Olson), Curveball, Abacus
FNGs: None
COUNT: 14
WARMUP:

10 Side Straddle Hops

10 rockettes

10 baby arm circles each way + overhead claps

10 cherry pickers

THE THANG:

Mosey to traffic circle – 20 flutter kicks together

Mosey to new parking lot by new baseball fields

Aluminum PAX modified workout

Set Tabata timer for 1 minute, rotating

When 1 minute timer sounds every time do 5 burpees. Then start in on the rotation of exercises.

100 squats

100 LBCs

100 SSHs

When you complete 100 of your exercise run loop mapped out around full outside of parking lot.

If you get through all 3, rinse and repeat.

Mosey to small turf baseball field and lineup up at home plate.

“Diamond of Fire”

1 man goes around bases forward. When he hits 1st base the next man goes. Everyone else does merkins until their turn comes.

After home lineup on other side as you come in and start doing box cutters until last man comes in then do the same thing going backwards (3rd, 2nd 1st, home).

Mosey back to flag, via Pickett’s Charge

MARY:

Ended with some stretching at the flag

ANNOUNCEMENTS:

COT:

Loneliness Epidemic article

Between 1990 and 2024, the percentage of college graduates who reported having zero close friends rose to 10 percent from 2 percent, which is upsetting enough. Among high school graduates, the percentage rose to a heartbreaking 24 percent from 3 percent.

For context about 55% in America are college graduates, so that leaves 45% who have a high school diploma or less.

In 1990, an impressive 49 percent of high school graduates reported having at least six close friends. By 2024, that percentage had been cut by more than half — to 17 percent. The percentage of college graduates with that many friends declined also, but only to 33 percent from 45 percent.

Causes? You may think politics, but I would say that may be more a symptom than a cause. Surely COVID and everything being online and the ease it is to isolate yourself, surely cannot help. We as a collective group need to worry less about the cause…

Article in NYT is quoted:

What is the most important single thing that you can do to heal our national divides and to improve the social and economic mobility of your struggling neighbors?

I’d submit that it’s not voting for the right candidate (though you should certainly do that), nor is it engaging in activism to raise visibility for a worthy cause (though I endorse that as well). Instead, it’s something that is at once much simpler but also much more difficult.

Make a new friend.

Maybe you could even make a new friend outdoors, away from your phone, spending zero dollars, while getting some exercise and hanging out with other guys where politics, education and economic levels are not a factor? If only such a thing existed, wow what a cool thing that could be. I reiterate Crash Dummies challenge from Tuesday. In the next month try and convince a FNG to come out, you may be helping them more than you realize.

Coach Dunn kicks off football season!

August 29, 2024 BackBlasts

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

[bluegrass-pm-otb] Discount Dora

August 28, 2024 BackBlasts

AO: bluegrass-pm-otb
Q: Lightweight
PAX: Sparkler, Steam, Pusher, Brick, Finger Lickin’, The Situation, Down Under, Curveball
FNGs: None
COUNT: 9
WARMUP:
It was super hot so the warm up utilized slow stretching movements.
Ssh
Abe Vigoda
Tempo merkin
Tempo Squats
Cherry pickers

THE THANG:
Rd 1. Coupon Dora
100 x Curls
200 × presses
300 x rows or Swings
Partner ran to sign and did 2x burpees

Rd 2. No coupon Dora
100 x Incline merkins
200 x lbc
300 x squats
Wmd merkin at sign on run, dropped this hal way through.

Fellowship Mosey with coupons back toward AO
Stopped for Merkin ring of fire

MARY:
???? pickers, imp. Walkers, ssh

ANNOUNCEMENTS:
westhills-ruck-otb launch Monday, 0700 start.
asylum-pm special football themed beatdown
This AO kicks off Wednesday!
Mud run Saturday, need water and people if they want to come out

COT:
Leadership. God called on Joshua to lead after Moses’s death. Joshua 1:9, God told Joshua to be Strong, Courageous, and Faithful.

Earn the moniker of a man

August 27, 2024 BackBlasts

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.

[bluegrass-pm-otb] Q101 at Bluegrass

August 14, 2024 BackBlasts

AO: bluegrass-pm-otb
Q: Pele (Jon Lindberg) , Steam
PAX: Pusher, Pele (Jon Lindberg), Down Under, Curveball, The Situation, Dain Bramage (Will Olson), Splinter, Short Bus
FNGs: 2 Splinter, Short Bus
COUNT: 9
WARMUP:
Steam started things off, explaining the disclaimer, the five core principles of F3, its credo, and a demonstration of warm-up exercises with various cadences and counts, including SSH, Merkins, and Man Makers.

THE THANG:
Steam took us down to the track to do 11s with Merkins at one end and Butterfly sit ups, then passed it over to Pele.

Pele led the PAX on a mosey to the back parking lot of the school and talked about some of the finer points of planning and structuring a workout. Then we did a Quarter Pounder (four cones, do 25 Merkins at first, 50 Squats and second, 75 Mountain Climbers at third, and 100 SSH at last, returning back to first cone each time).

Moseyed back to flag, demonstrating a Wagon Wheel to let the 6 catch up. Did DORAs on the sloped road with one partner running down to a tree, doing 5 SSH, then returning with partner doing exercises, then switch off. Exercises were 50 Carolina Dry Docks, 50 Jump Squats before we ran out of time.

Mosey to flag.
MARY:
Did some Core exercises to demonstrate how the Mary can be used to fill up the time until the 45 minutes are over.
ANNOUNCEMENTS:

COT:
Talked about how the Word and Prayer are often the biggest barriers for guys Q’ing the first time. Discussed the fact that this doesn’t have to be a long speech, or something terribly impressive, just speak from the heart, be positive and encouraging, and you’ll be just fine. Steam led us out with prayer.