F3 Knoxville

Tag: Doubtfire (Nick Bond)

Putting THANKS into ACTION

AO: asylum-pm
Q: Pele (Jon Lindberg) , Brick, Pusher
PAX: Pele (Jon Lindberg), Pusher, Brick, Steam, Tropicana, Drum Major, Rooney (Carl Whipple), MD Hammer, Doubtfire (Nick Bond), Choir Boy, Gus and Hot Wire (DR)
FNGs: None
COUNT: 12
WARMUP:
Triple Thanksgiving Q, baby! Brick got us warmed up quick… mixture of SSH, Burpees (done under protest because they are not a warmup), Baby Arm Circles small and large, and other means of torture disguised as warmup exercises.
THE THANG:
Indian Run to the Bros’ Bowl! Keep going right up to the top. Did some dips up there. Ran back down. Battle Buddy up, run around again, doing 80 squats each somewhere along the way.
(seems like we did incline merkins at the top benches at some point too…)

Hand the Q over to PUSHER. Mosey over to Muscle Beach! Do 20 reps of an exercise at the playground (choose your own adventure). Mosey over to the new parking lot. Do 10x Merkins, Wide Merkins, and CDDs at each of 4 islands and run back. R&R but with Squats, Jump Squats, and Calf raises. Then Pusher led us on a mosey of death, up to the roundabout. Steam picked his own route, which took him past the ballfields and stranded at the base of a very overgrown and steep hill. Which he climbed like a beast and joined us. Slow mosey to the small parking lot south of the overlook. Run around the loop, doing 20 SSH at the beginning, then 10 SSH at base of stairs and top.
Turn the Q over to PELE. Short mosey to garbage cans, where a frisbee and cones were waiting. Pele congratulated his co-Qs on their well prepared portions of the workout, and said enough of that, it’s time to have some fun. Played ultimate frisbee, warm colored clothing against darker. 3 modified burpees if your team drops the frisbee. 5 modified burpees if your team gets scored on, plus a Turkey Run of Shame back to your end zone. Warm colors lost, rather badly, forcing us to do a Turkey Run of Shame back to the AO as well.

MARY:
A few ab exercises to finish off.
ANNOUNCEMENTS:
Tons. See the Announcement channel/main channel/newsletter.
COT:
Putting THANKS Into ACTION
Today is obviously Thanksgiving, and the purpose of the holiday is in the name. Give Thanks. I’m very fortunate, and have a pretty long list of things I want to give thanks for today…
1. My family, including those that are no longer with us, who gave me nothing but love and support as a child and young man.
2. My friends, past and present, who have been a source of companionship, flat out fun (sometimes too much fun…), and emotional support.
3. My career. It frustrates the heck out of me sometimes, but I have a good job, which is nothing to sniff at.
4. The basics: the food on my plate, the drink in my glass, the roof over my head, my health
5. F3: you brothers mean more to me than I can articulate. You inspire me, give me hope for our communities and lift my spirits on a constant basis
6. Last but not least, a Heavenly Father who loves me unconditionally, in spite of my many flaws, and who is always there as a constant presence of Peace and Good. A compass that always points me in the right direction, if I have but the patience to listen and the wisdom to follow.
So I encourage you all to take a moment to go through your own lists of what you are thankful for. BUT THAT’S THE EASY PART! HIMs are men of ACTION, not just words. So I want to challenge you to put your THANKS into ACTION! How will you show or demonstrate your love and appreciation for the blessings in your life? Here’s what I’m going to do…
1. (FAMILY) Call my brother and his family, who are on vacation in Arizona, and tell them how much they mean to me and how much I miss being with them on Thanksgiving
2. (FRIENDS) Send intentional messages to special friends in my life letting them know their value to me.
3. (CAREER) Give back to those who aren’t as fortunate by participating in the RUCKSGIVING Event, my office Angel Tree event, my church.
4. (BASICS) Take time to fully appreciate and be grateful for the fact that I am one of the lucky few in the world that doesn’t have to struggle for food, clean water, a shelter to sleep in, or a health care system that can keep me safe from disease.
5. (F3) Continue to pour in my time and energy into this fantastic organization, and to take a moment to turn and look at each and every one of you here today, and thank you for your presence, your support, and the inspiration you provide to me that I so very much need.
6. (God) All God wants, all he asks from us, is our love. I intend to spend some time today in deep consideration of appreciation of his love and presence in my life.

Happy Thanksgiving Everyone.

Shorts Weather

AO: asylum-pm
Q: Steam
PAX: Switchhitter (Tony), MD Hammer, Pusher, Lilydipper, Tenderfoot, High Heels, Brick, Glamper, Drum Major, Rooney (Carl Whipple), Pele (Jon Lindberg), CRISPR, Crash Dummy, Hard Stop (Jake), Doubtfire (Nick Bond), Cheetah Boy, Whitey Titey
FNGs: None
COUNT: 18
WARMUP
– Merkin: 12×4
– Mountain Climber: 12×4
– Willie Mays Hayes: 6×4
– Rockette: 12×4
– Man-Maker: 10×4

THE THANG
(Mosey around to the NP)

New Pavilion
10s
– Benches: Dips
– Curb: Decline Merkins
– 1:1, 2:2. 3:3

(Mosey to Muscle Beach)

Muscle Beach
Quarter Pounder Pyramid
– 5 rounds
– 5 Xs each round
– Chin-up/pull-up
– Incline merkins
– Man-maker
– Bulgarian Split Squat
– Decline rows
– R1 = 1 rep / R2 = 2 reps

(Mosey to the amphitheater)

Amphitheater
Leg Day
– 5 box jumps
– After the 5th box jump: 10 squats
– Rinse and repeat until the top

(Mosey back to the parking lot – via way of the Bros Bowl)
– Around the right and down the left

ANNOUNCEMENTS
– Forg3 – Forg3 is a reinvigorating leadership weekend retreat that is purposefully focused on challenging and encouraging men in their fitness, fellowship, and faith.
– Kick off the year by investing in your leadership development as a HIM.
– forg3-25.my.canva.site
– $100/person (covers all food and lodging)
– Gatlinburg, TN

COT
Get Right (Q1)
f3nation.com/get-right

Spur:
– A man must Get Right before he can do anything else
– An unfit man is a slave to his lack of self-control
– To be able to help others, a man must first help himself

Read more about Get Right (Q1) by clicking or tapping the link above. At Forg3 in January – we’re going to dive into the 4 foundational quadrants of leadership and preparedness as men: Get Right, Live Right, Lead Right, and Leave Right. Join us as we purposefully create space at the beginning of the year to grow in these areas together.

Buscuit

AO: asylum-pm
Q: High Heels (Henry Ritchie)
PAX: Hard Stop (Jake), Pusher, Swimmies (Nathan Chesney), Doubtfire (Nick Bond), Crash Dummy, Lilydipper, Rooney (Carl Whipple), Tenderfoot, Drum Major, Pele (Jon Lindberg)
FNGs: None
COUNT: 14
WARMUP: Burpees, SSH, IW, Tempo Squat

THE THANG: The Buscuit requested by Pele

MARY: Not much

ANNOUNCEMENTS:
Look on the announcement page in Slack.

COT: It’s great to have been part of F3 for nine years. There have been many ups and downs, and there are more to come, but having the back of the pack sure makes all the difference. Here’s to many more posts.

Gratitude

AO: asylum-daybreak
Q: Lilydipper
PAX: F3 Pluto ( Hugh Nystrom), Brick, High Heels, Veggie (Rylen Huddy), Proton, Swimmies (Nathan Chesney), Waffle House (Brady Greene), Dain Bramage (Will Olson), Cap’n Crunch (Ted Ancelet), Pele (Jon Lindberg), lebowski, Pusher, Lulu (Greg Huddy), Doubtfire (Nick Bond), Back Flow
FNGs: None
COUNT: 16
WARMUP: 20 Side Straddle Hops, 5 Burpees, 10 Imperial Walkers, 4 Burpees, 10 Windmills, 3 Burpees, 7 Twistees, 2 Burpees, 10 Tennessee Rocking Chairs, 1 Burpee, 5 Pterodactyls Forward and 5 Backward

THE THANG: Mosey to the Caribbean. We will do a Candy Cane run stopping at every other island to do 15 Merkins. Those finishing first sweep everyone back.
Mosey to the Bidet. We will run clockwise on the inner circle to the benches on top. We will stop to do 10 Incline Merkins and 10 Decline Merkins. Then we will run clockwise back to the bottom where men will do Baby Crunches until the six arrives.
Mosey to Muscle Beach. Each man will do 25 reps of two different exercise machines.
Mosey to parking lot above soccer fields. We will so suicides to crosswalks. Each time a man comes back he is to do 15 Baby Crunches then run to the next crosswalk.
Mosey on the walkway to the baseball fields and stop about halfway to the large pavilion by the baseball fields. We will do 20 Hello Dollies.
Mosey to the pavilion. We will stop by picnic tables in the pavilion. There, will break into teams of two men each for Doras. While one partner does exercises the other runs around the pavilion. Then team members switch places. This pattern continues until all exercises are completed by the team. Here are the exercises:
100 Bench Step Ups
–
100 Bench Dips
–
100 Picnic Table Pull-ups.
–
Next, we will mosey toward the road leading to the Admin Bldg. We will stop at the rounded garden at the fork where Admin Bldg road hits the Main Park road. We will do 15 Rocky Balboas.
Next, we will run past the lower parking area below the Admin Bldg and to the closest rock pile. Break into teams of two for Doras again. Each team grabs a CMU size rock. Go back to lower parking lot. While one partner runs upstairs, then south to the cul-de-sac and then back down to parking lot the other partner does exercises with rock. Then partners switch places. Here are the exercises each team will do with rocks:
100 Overhead Presses
–
100 Curls
–
100 Rows
–
Place rocks back and run up to Coliseum. We will take a 30 second gander at the Best Sunrise in America.
Mosey to Haslam’s Rock. We will do 15 Tempo Squats.
Mosey down to the dragon tail and back to the AO. We will line up on curb and Bernie Sanders to other curb in parking lot. We will then sprint back to the starting curb.
Gather in circle at AO.

MARY: Stretches.

ANNOUNCEMENTS: Brolympics November 16 at Asylum

COT: Prayers
Prayers for all those impacted by the two recent hurricanes. Prayers for Ms. Jan who we often see at the Asylum. She has cancer and is most likely in her last year of living – she is a woman of faith who will be sitting by God in the future.
Message
My message is a reading of the following poem by Carrie Newcomer from her book entitled A Permeable Life: Poems and Essays. The poem speaks for itself and is my entire message.

Three Gratitudes

Every night before I go to sleep
I say out loud
Three things that I’m grateful for,
All the significant, insignificant
Extraordinary, ordinary stuff of my life.
It’s a small practice and humble,
And yet, I find I sleep better
Holding what lightens and softens my life
Ever so briefly at the end of the day.
Sunlight, and blueberries,
Good dogs and wool socks,
A fine rain,
A good friend,
Fresh basil and wild phlox,
My father’s good health,
My daughter’s new job,
The song that always makes me cry,
Always at the same part,
No matter how many times I hear it.
Decent coffee at the airport,
And your quiet breathing,
The stories you told me,
The frost patterns on the windows,
English horns and banjos,
Wood Thrush and June bugs,
The smooth glassy calm of the morning pond,
An old coat,
A new poem,
My library card,
And that my car keeps running
Despite all the miles.
And after three things,
More often than not,
I get on a roll and I just keep on going,
I keep naming and listing,
Until I lie grinning,
Blankets pulled up to my chin,
Awash with wonder
At the sweetness of it all.

Travel through Time

AO: asylum-daybreak
Q: Waffle House (Brady Greene)
PAX: Dain Bramage (Will Olson), Veggie (Rylen Huddy), lebowski, High Heels (Henry Ritchie), High Heels, Pele (Jon Lindberg), Doubtfire (Nick Bond), Lizzy, Double Wide, F3 Pluto ( Hugh Nystrom), Proton, Pusher, Crawdad (Robbi Dickens), Lilydipper, Jason Sutton
FNGs: 1 Jason Sutton
COUNT: 15
Triple Q Fail, triple confessions:

1) I would like to say I was following in the footsteps of my predecessor Crawdad (Robbi Dickens) and I took the week to meditate on last week’s Q before posting the backblast. But the truth is I went home after the workout and immediately started working on the yard, which I do not care about. Spent all day on it and was too tired to post this.

2) I like to get a little chatter going when I’m Qing, you know? But we went up everest and were generally on the move so much that I was out of breath and couldn’t say a whole lot. And we didn’t even get to the Jack Webb I had planned 🙁

3) I forgot our FNG’s name. Little Roll? Double Wide his potential brother in law will have to remember if/when Jason Sutton comes back.

ANNOUNCEMENTS: Proton! Great October surprise

COT: High Heels (Henry Ritchie) requested prayer for his write-in campaign to become Weasel Shaker