F3 Knoxville

Tag: Curveball

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

[bluegrass-pm-otb] Discount Dora

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

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

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.

[bluegrass-pm-otb] It’s Hotter When The Sun’s Out

AO: bluegrass-pm-otb
Q: Curveball
PAX: Curveball, Pusher, Down Under, Dain Bramage (Will Olson), Lightweight, Finger Lickin’
FNGs: None
COUNT: 6
WARMUP:
SSH – 18
Baby Arm Circles Forward/Backward – 10 each
Chinooks – Tried two variations – 5 each
Cherry Pickers – 3
Rockettes – 10

THE THANG:
Bolt 45s (The Colt 45s of legs)
15 squats full standing position down to halfway position.
15 from halfway down position to full squat position and return up to halfway position
Finish off with 15 full squats or jump squats.
Toe Merkins on Staircase to track.

The Cooper – Mini (1/2 lap at track instead of full laps)
10 burpees, 10 Squats, then 10 Merkins. ½ lap track. Then 9,9, 9 of same. Count down to 1.

Mosey to path by 1st base at ball field.
Working towards fence by road. Five points of contact. Do 1 rep of each. Mosey back up to path. Increase rep count by 1 each time around.
Path – Big Boy Sit-ups,
Concrete Slab – Biceps push-ups,
Swings – pull-ups,
Mulch Barrier – Dips,
Fence – Monkey Humpers.
MARY:
10 4-count American Hammers
30 LBCs.

ANNOUNCEMENTS:
Dad Camp this weekend.

Prayers for Lizzy and other hurting brothers.
Windex and his daughter.
Those brothers looking for betterment in their careers.

COT:
As some of you know, I’m the executor or my parent’s estate. It sucks. My biggest issue, the one that literally keeps me awake at night, is trying to keep my brother and sister happy. We all started on the same page. But this process has become all about my siblings. And I never think of myself. Which is wrong.
How many of you like this workout? I DON’T CARE. I had fun and pushed myself. I have to learn to take that approach to things. I’m not saying be selfish. Or an ass. But sometimes you have to be selfish. You need to think of yourself.

Care about what other people think and you will always be their prisoner. Lao Tzu
The only thing wrong with trying to please everyone is that there’s always at least one person who will remain unhappy. You. Elizabeth Parker