F3 Knoxville

Tag: Curveball

Deconstructed Suicide Burpees

AO: shamrock
Q: Toretto
PAX: Bed Wetter, Commission, Curveball, Mermaid, Skidmark, slappy, Swifty, Tinker
FNGs: None
COUNT: 9
WARMUP:
SSH in cadence, arm circles, tempo merkins, two-legged mountain climbers, tempo jump squats

THE THANG:
25yd sprint, 20 merkins, back to start
50 yd sprint, 20 two-legged mountain climbers, back to start
75 yd sprint, 20 jump squats, back to start
100 yd sprint, 5 burpees, back to start
REPEAT
2 lap Indian run
11’s with dry docks and big boys
Return to field for one more round of DSB’s

MARY:
Round-Robin, every core exercise known to man

ANNOUNCEMENTS:

COT:
What are you thankful for?
Happy Thanksgiving!

Bday Relay of Misery

AO: shamrock
Q: Base Salary
PAX: Baby Boomer, Anchorman, Brick, slappy, Eliza, Ghost Flag (F3Knoxville), Toretto, Steam, Drum Major, Pusher, Curveball, Nacho Libre, Stitch, LeBling, Base Salary, Band Camp, Jardet, Commission, 2.0 Stiff Arm, 2.0 Stunner
FNGs: None
COUNT: 19
WARMUP:
SSH IC
Baby arm circles IC
Cherry Pickers IC
Downward/Upward Dog
Indigenous people run the field the long way
THE THANG:
Groups of 6 relayed through 5 stations.
Starting at the Flag side GoalLine- 50 yard Sprint, 20 yard Bernie, 20 yard mosey, 10 walk—> high plank/ low plank transitions @ far goalin—> Car. dry Docks & Mtn. Climbers @ stairs at bottom of bleachers —> modified stadium run to press box platform—> monkey humpers/imperial Walkers @ pressbox platform —> modified stadium run down ramp—> dips/SSH @ wall—> perfect merkins @ start point —> rinse & Repeat
MARY:
Superman/Banana
ANNOUNCEMENTS
Ghost flag has been stolen by Asylum PM.
COT:
Even since before arriving in the NFL, Deion Sanders had a swagger and arrogance about himself, something that continues to show up in sports headlines today. As a coach he gets more criticism for his comments, but as you look past the flash you see that the comments and actions are calculated and methodical. It’s his confidence coming through and speaking his future into existence.
I find myself desiring that level of confidence too. At a sales conference he said this (paraphrasing) ‘no one saw my biggest plays, because they happened at practice. There were no cameras when I made my biggest plays. I practice like I played, so when I played it was practice.’
Ephesians 6:10 reads “Finally, be strong in the Lord and in his mighty power” before detailing the armor of God. This is our practice and our confidence. That we trust in, lean on, and follow the guidance of the Lord in all times. We do it during good times and the blessings, so that when we hit trials and struggles we have practiced and are prepared to trust in his mighty power. That is our confidence in Him.
Through all of the braggadocios comments Deion has also been quoted saying this: “I don’t care what they say about me when I’m through with sports. I don’t want to be known as anything else in life but a great father.”

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.

October and Octopus

AO: asylum-pm
Q: Curveball
PAX: CRISPR, Lizzy, Steam, Pusher, Abacus, Tenderfoot, Brick, High Heels (Henry Ritchie), Dung Beetle (Scott Kimsey), Piston, Drum Major, Swimmies (Nathan Chesney), Curveball
FNGs: None
COUNT: 15
WARMUP:
SSH
Cherry Pickers
Tie Fighters
On a hill 5 merkins one way then opposite
Abe Vagodas
Windmills

THE THANG:
Congested Reverse Route 66
11, 10, 9…. Merkins, Squats, and LBC
Everyone circles to pick up six. All finish together.

Pure Burn (on fence 3 rounds to 10)
10 each Side crunches,
30 Calf Raises

Doracides. Suicides to 3 cones/trees. 1 burpee, 2 burpees, 3 burpees.
100 Merkins
150 LBC
200 Squats
R/R until until six is up.

Three trees or points 20 yards apart in a triangle. At each spot 5 merkins, next round 10, final round 20. 105 total.

MARY:
10 flutters, 10 Gas Pumps, stretch a little, 1 minute or so Superman.

ANNOUNCEMENTS:

COT:
October is spelled similarly to Octopus. Googling one can take you down the curiosity path of the other. Sy Montgomery is an naturalist who tends to speak on Octopus. The octopus is really cool creature. And October 8th is World Octopus Day! Not national but world. So, it’s a big deal and kind of fits in the whole October original thought process.

Anyways, Sy has this quote: “I think all animals have souls. I feel certain that if we have souls, octopuses have souls, too. If you grant something a soul, it demands a certain level of sacredness. Look around us. The world is holy. It is full of souls.”

The move to fall/October has me thinking about holidays/football/Cubs playoffs/etc. And because of the constant interaction with my father and family while dealing with my father’s skin cancer and congestive heart failure, football is a popular topic. And my family is upset with the Chicago Bears. Cubs too. At first I believed that stress and non football issues played a roll in my anger and frustration towards my favorite franchise. But then I realized that I’ve always been like this. Not sure why? However, the thought expressed above by Sy helps. Remember, that those that anger you or disappoint you to a point of fury or action (throwing a remote, for example) have souls. Are part of a holy world. For me, this simple thought lessons my emotional extreme. It may help you too.

Flag Handoff to Slappy

AO: shamrock
Q: Betty
PAX: Oscar Meyer, Base Salary, Glamper, Nadia (Aaron Jacques), skewer, Jardet, Band Camp, Dumpster Dive, Curveball, Honeydew, Steam, Skidmark, Waxjob, Rocket, Anchorman, Stitch, KickFlip, Toretto, Mathlete, The Situation, Mermaid, Free Fall (Justin Whitaker), Nacho Libre, Tailhook, Econoline, 5K, slappy, Guardrail, Commission, OBrother, Voodoo, Baby Boomer, Eliza, Ribbed, Betty, Dragon Slayer, Thunder
FNGs: None
COUNT: 37
Disclaimer given
WARMUP:
SSH,Merkins,Squats,Curtsey Lunges, Cherry Pickers
THE THANG:
Mosey to baseball hill and complete 11’s
Monkey humpers at the top of the hill
Iron Mikes at the bottom
Mosey to the big parking lot with a bernie in the mix and complete the below:
Hub and Spoke Workout
Hub is 5 burpees

Spoke 1- 50 SSH
Hub
Spoke 2-50 Shoulder taps
Hub
Spoke 3-50 Freddy Mercury’s
Hub
Spoke 4- 25 Imperial Walkers
Hub
Spoke 5- 20 Lunges (10 each leg)
Hub .
Spoke 6- 25 Merkins

After we finished this we made out way to the FIA parking lot where we completed a shoulder burning exercise consisting of Merkins, Shoulder Taps and Plank jacks without dropping our knees
Mosey to the straightaway back to the AO and did a series of bear crawls and lunges
Back to flag in enough time for 1 burpee
MARY:
None
ANNOUNCEMENTS:
COT:
This was a very special day as we passed the shovel flag off to a new leader, Slappy! It is going to be extremely exciting to see what he does in the role and how Shamrock is going to thrive under his leadership.

We have all heard the quote, “Strong men create good time, good times creat weak men, weak men create bad times, bad times create strong men.” I head some commentary on this quote from Nick Freitas on this and says, “Bad times don’t create strong men, strong men are made by the influence of other strong men.” He goes on to talk about how strong men are there through good times and bad, but in the bad times, strong men are once again appreciated for what they contribute to society.
I instantly thought of F3 and the group of strong men that I have the privilege of working out beside every morning. All of you have made me a stronger man in all areas of my life and I am thankful for every one of you.