F3 Knoxville

Tag: Doubtfire (Nick Bond)

Summer SWOLEstice Circuit

AO: asylum-pm
Q: Butterknife
PAX: Colonel (Alex Wallace), Lilydipper, Doubtfire (Nick Bond), Glamper, Convoy, Crash Dummy, Dain Bramage (Will Olson), Windex, Pele (Jon Lindberg), Drum Major, Lizzy, Tenderfoot, Butterknife, Brick, Mr Jinxy
FNGs: None
COUNT: 15
WARMUP:
SSH
Windmills
Baby Arm Circles forward and backwards
Cherry :cherries: Pickers
Tempo Squats

THE THANG:
Mosey to the colosseum with person in front falling off for 2 burpees

Circle up :bear: crawl to the center give some dap crawl :bear: back stand up x3

45 second stations we ran the inner loop after completing two stations. I sprinkled in some different drills throughout.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS
Man makers w/ 20 lb dumbbells
Walking Lunges with weighted bag

Kick Flip’s Mucho Chesto

Med ball toss drills with core focus.

MARY:
10 burpees for our fallen CMUs.

ANNOUNCEMENTS:

COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

The Lillyhipper Workout!

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Crawdad (Robbi Dickens), Doubtfire (Nick Bond), Pusher, Pele (Jon Lindberg), Steam, Drum Major, Lilydipper, Tenderfoot, Crash Dummy, Switchhitter (Tony), Abacus, Lizzy, Brick, Pac-man, Rooney(Carl Whipple)
FNGs: None
COUNT: 15
WARMUP:- 25 SSH, 4ct, IC
– 10 Twistees, 4 ct, IC
– Curly Stomps
– 10 Pteradactyls 4 ct IC forward/backward plus some BACs
– 10 Windmills, 4 ct IC

THE THANG:
OPTIONS: Do one, two, or three stations, pick one of the exercises, then run to Golf Course Road, and run back. Must run at least 3x.

STATIONS:
1. 30 Merkins/ Irkins /Diamond Merkins

2. 30 Rocky Balboas/ Iron Mikes/ Mountain Climbers

3. 30 BBS/ Leg Lifts/ Gas Pumps

4. 30 Carolina Dry Docks/ Shoulder Taps/ Bottle Openers

5. 30 Apollo Onos/ Monkey Humpers / Squats

6. 30 Flutter Kicks/ Bicycle Kicks/ Dead Bugs

7. 30 Jump Squats/ Froggy Jumps/ Star Jumps

8. 30 Grady Corns (4-ct)/ Seal Claps/ Overhead Caps

MARY: Flutter Kicks, American Hammers, Stretching with Pele

ANNOUNCEMENTS: Haw Ridge Tomorrow Night!

COT: Jeremiah chapter 18
www.bibleref.com/Jeremiah/18/Jeremiah-18-1.htmlhttps://www.bibleref.com/Jeremiah/18/Jeremiah-18-2.htmlhttps://www.bibleref.com/Jeremiah/18/Jeremiah-18-3.htmlhttps://www.bibleref.com/Jeremiah/18/Jer…
www.bibleref.com/Jeremiah/18/Jeremiah-18-5.htmlhttps://www.bibleref.com/Jeremiah/18/Jeremiah-18-6.html

A few weeks or months ago Lillydipper talked about the Potter’s house in his Word. And I remember at the end of it he prayed that the Lord would shape him into a form that was pleasing to the Heavenly Father.

But what good are shapes, even perfectly formed, if they don’t have a purpose? What good is a quill if it doesn’t have ink to write? Or a sweater that is perfect in shape but made out of gossamer thread that doesn’t keep you warm? I think a shape or form that is pleasing to our Lord’s eyes, would be someone that spreads joy and love, inspires others, sets an example that others can follow.

And if that’s the case, Then the Big Man Upstairs really knocked it out of the park when he formed good ol’ Lillydipper on that Potter’s Wheel up in the sky. How many times has he picked up the Q on short notice? Been an example of perseverance during his many… many… rehab stints? Kept us positive and amused with his stories? Inspired us with his Words?

I don’t claim to have any inside knowledge of the Sky Q’s ways, or thoughts… but I would bet my bottom dollar that when Lillydipper came off that potter’s wheel, instead of packing it back in a lump and trying again, the Lord nodded at his work, smiled and said: “Well… besides giving this fellow a bad hip… and a bad knee. And another bad knee. And a bad shoulder. And another bad hip. This one is not bad… not bad at all.”

Can you HEAR the music?

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Pusher, Brick, CRISPR, Switchhitter (Tony), High Heels (Henry Ritchie), Drum Major, Mailbox, MD Hammer, Tenderfoot, Z-Bone, Crash Dummy, Glamper, Title IX (Christian Prescott), Kung Blue, Sparkler, Doubtfire (Nick Bond), Pele (Jon Lindberg), La-Z-Boy (Zac Smith), Lizzy
FNGs: None
COUNT: 19
WARMUP: -20 SSH (4-ct IC)
– 10 Windmills (4-ct IC)
-10 Grady Corns (4-ct IC)
– 10 Mountain Climbers (4-ct IC)
– calf stretches
THE THANG:
MOSEY up Baby Cardiac and to the open area next to the road.
JINXY’S FOUR AND A QUARTER. Start at bottom of hill, run to top of slope and do 25 reps of an exercise, return to starting position. R&R 4 times, totaling 100 of the exercise (all single count).
–
Round 1: Bottle openers
–
– Round 2: Squat Jumps
–
MOSEY to Colosseum
Run around OUTSIDE circle, doing exercises at the Four “corners”
–
15 Big Boys (or 30 LBCs), 15 American Hammers (2-ct)
–
MOSEY to FIELD BELOW COLOSSEUM.
RECTANGLE of DEATH!!
Blue cones on Corners, Orange Cones on sides (one side has blue cone in middle). Sheets will tell you what to do and how to get to next Blue Cone. Rinse and Repeat. First one done yell RECOVER.
Corner
1: Do 20 Iron Mikes (10 each leg). Suicide using orange cones to next
blue cone.
Corner 2: Do 20 Plank Jacks, Bear Crawl to next Blue Cone
Corner 3: Do 20 Big Boy Situps, Bernie to Blue Cone ½ way down.
½ Way Cone: Do 10 PRISONER GET UPS, Bernie to next Blue cone
Corner 4: 20 Shoulder taps , EL CAPITAN to next Blue Cone
Mosey to rock pile, AMRAP with curls, presses, rows, and triceps.
MOSEY TO AO
MARY: Flutter kicks, E2Ks, Homer/Marge
ANNOUNCEMENTS: Camping this week-end, various Ruck events, Hiking workout in early March, tune in to Slack.
COT: Quote from the movie Oppenheimer: “Algebra is like sheet music. The important thing isn’t can you read the music, it’s can you HEAR it” . Faith is similar. You can check all the boxes of the rituals of your faith, but the goal is to hear the music of your Sky Q’s love in your heart and soul. It may take a while for that to happen, and it’s not necessarily connected to how may boxes you check, but it’s an incredible feeling hearing that song in you once you attune to your God. “During the quiet moments, when I still my mind and my body, I can hear the song of His love in my heart and in my soul.”

Leaning Into the Ache of Advent

AO: asylum-pm
Q: Lilydipper
PAX: MD Hammer, Switchhitter (Tony), Lizzy, Pele (Jon Lindberg), Steam, Drum Major, Duggar, Crash Dummy, Glamper, Abacus, Doubtfire (Nick Bond), Brick, Pusher, Lilydipper, Gridiron, Birdie (Clyteroll Cabual)
FNGs: 1 Birdie (Clyteroll Cabual)
COUNT: 16
WARMUP: Stretches to left toe and stretches to right toe, 20 High Knees, 20 Side Straddle Hops, 10 Twistees, 10 Cherry Pickers, 7 Pterodactyls Forward and 7 Pterodactyls Backward
THE THANG: Mosey to the Caribbean Parking Lot. We will do Candy Canes, starting at the first island and running counterclockwise around the parking lot until we reach the last cone at the end of the candy cane. There will be a cone on every other island. At each cone we will do the exercises listed below. When we reach the end of the candy cane the first person to finish the exercise sweeps everyone back to the starting island. We then do another candy cane with the next exercise. Here are the exercises:
• 10 Shoulder Taps
• 15 Squats
• 20 Merkins
• 10 Lunges
Mosey to the start of the Serpentine Sidewalk where it touches the road. We will do 14’s on the Serpentine Sidewalk until it merges with the Perimeter Trail. We will bear crawl ahead for one light, then run for four lights, then bear crawl for one light and run for four etc. until we reach the perimeter trail.
Next we will get on our sixes and do 20 American Hammers and 10 Gas Pumps.
Mosey to the start of Cardiac. We will run up Cardiac, stopping at each curve in the sidewalk and finally stopping at the benches. Here are the exercise we will do on the way up:
• Curve 1: 20 Carolina Dry Docks
• Curve 2: 20 Hello Dollies
• Curve 3: 20 Decline Merkins
• Benches: 20 Bench Dips
Mosey to baseball field entryway parking lot.
We will go to the center of the parking lot where Doubtfire parked his truck and trailer. Each man will get a CMU out of the trailer. We will do the following exercise in cadence.
• 20 Overhead Presses
• 20 Curls
• 20 Rows
Place the CMUs back in the trailer.
Mosey to the AO.

MARY: 30 Seconds of High Knees
ANNOUNCEMENTS: RoCo Starfish Convergence at Rampart at 7 am this Saturday. Hot Toddy Triple Birthday Q at Asylum Daybreak on Saturday, January 6 at 7 am. F3 Knoxville Winter Convergence at Big Ball, 7 am on Saturday, January 20.
COT: Our brothers Ocho and Kick Flip have been talking about Advent on Slack, urging us to discuss it with our families. What is Advent? For Christians it is the four weeks before Christmas and it represents the waiting for the coming of Christ. But it is more complex and significant than that. It isn’t all about Christmas lights and getting gifts for others while we wait, although those are certainly nice things. Advent represents a yearning for change in the recognition that all is not right with the world. The American Writer and Anglican Priest, Tish Warren, states we need to lean into the ache of Advent, recognizing that the world, racked with conflict, violence, suffering and darkness, needs change. We need a savior. And Christmas represents the coming of that Savior.

Tour de Lights

AO: asylum-pm
Q: Steam
PAX: High Heels, Drum Major, Pele (Jon Lindberg), Duggar, Doubtfire (Nick Bond), Rooney (Carl Whipple), Title IX (Christian Prescott), Brick, Pusher, CRISPR, Lilydipper, Sparkler, Swimmies (Nathan Chesney), Abacus, Tenderfoot, Whitey Titey, Gridiron, Cheetah Boy
FNGs: None
COUNT: 19
WARMUP:
– Mountain Climbers: 10×4
– Imperial Walker: 10×4
– Rockette: 10×4
– BAC: F + B — 10×4
– TN Rocking Chair: 10×4

THE THANG:
Mosey to the big lit up tree by the bathrooms
(1) Ring of Lights – Core 4
– Get in a circle around the tree
– Christmas Lights Fun Fact #1 — Prior to the 1880s, Christmas trees were lit by candles.
– American Hammer: 25×4
– Run to the sidewalk: 10×4 CDDs
– Back around the tree
– Christmas Lights Fun Fact #2 — After Edison patented the light bulb in 1880, Edward Johnson hand-wired 80 red, white and blue bulbs and strung them together around a tree in New York City, and then placed the trunk on a revolving pedestal. Then he called a reporter. A new fashion was born.
– LBCs: 25×4
– Run to the sidewalk: 10×4 CDDs
– Back around the tree
– Christmas Lights Fun Fact #3 — A string of 16 vaguely flame-shaped bulbs sitting in brass sockets the size of shot glasses sold for a pricey $12 (about $350 in today’s money) in 1900. But in 1894 President Cleveland put electric lights on the White House tree, and by 1914, a 16-foot string cost just $1.75.
– Flutter Kicks: 25×4
– Run to the sidewalk: 10×4 CDDs
– Back around the tree
– Christmas Lights Fun Fact #4 — There are an estimated 150 million light sets sold in America each year
– Gas Pedals: 25×4
– Run to the sidewalk: 10×4 CDDs
– Christmas Lights Fun Fact #5 — About 5,800 people are hospitalized annually for injuries involving falls while decorating their houses for the holidays.
– 25 SSH
Mosey across the street to the LAKESHORE lit up sign and/or trees
(2) The LAKESHORE Lit Workout
– All Xs are 25 reps on a 1 count
– L = LBCs
– 15 SSH at the small chapel
– Run back
– A: Alternating Shoulder Taps
– 15 SSH at the small chapel
– Run back
– K: Knerkin (merkin, but on your knuckles)
– 15 SSH at the small chapel
– Run back
– E: E2K (oblique crunch)
– Right ankle on left knee / switch after 14 reps or so
– 15 SSH at the small chapel
– Run back
– S: Squats
– 15 SSH at the small chapel
– Run back
– H: Hallelujahs
– 15 SSH at the small chapelq
– Run back
– O: Overhead Claps
– 15 SSH at the small chapel
– Run back
– R: Rockette Hillbillies
– 15 SSH at the small chapel
– Run back
– E: El Capitans to the chapel
– 15 SSH at the small chapel
– Run back
Mosey back to the big lit up tree
– Knock out Onstar’s 1st F Challenge today: 90 BBS
Mosey to the flag

MARY:
No time

ANNOUNCEMENTS:
Starfish convergence at the Rampart AO this Saturday at 7am

COT:
Talked about my Spotify Wrapped overview from 2023 (see below for what it looks like). If you looked back at this past year:
– Who did you listen to this year?
– Where did you listen this year?
– What were you tuned into this year?
– Did you pay attention to what you were paying attention to?
The word “listen” occurs 195 times in 188 verses in the Bible (ESV)