F3 Knoxville

Tag: Down Under

[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

[bluegrass-pm-otb] The first Bluegrass Killer hot workout!

AO: bluegrass-pm-otb
Q: Pusher
PAX: Brick, The Situation, High Heels, Steam, Flashback, OnStar, Down Under, Lightweight, Glamper, Pele (Jon Lindberg), Fingerlicking
FNGs: 1 Fingerlicking
COUNT: 12.
WARMUP:The motivator x 5 , arm blasters x 10, slow tempo squat x 10, Merkins, Trunk twist

THE THANG: Run through the track with 4 stops (5 reps)
1st set: Merkins, Diamond Merkins, Wide Merkins
2nd set: Flutter Kicks, hello dollys, bigboy
3rd set: Jump Squats, squats, Apollo oh no speed skates

Mosey to rd
10 reps 2 stations up and down the rd. 10 merkins, dry docks, shoulder tap 3 laps

Mosey to benches and 7s of step up and Dips

Walk to the playground hang tight stretching shoulders.

Mosey to the front of the School (tables) Sevens incline Merkins, Squats, Then anothnset of Dips and squats.

Go to the corner of the school and feet against the wall or back against the wall and hold for 20 secs, squats x 10 , Rocky Balboa.
And Final push mosey to the Flag. :punch: :punch: :punch:

ANNOUNCEMENTS: launching of Bluegrass AO

COT: Be the leader and helping others for their weakness.

Everyday Heroes

AO: asylum-pm
Q: Lilydipper
PAX: Brick, High Heels (Henry Ritchie), Tenderfoot, Down Under, P3, Lizzy, Crash Dummy, Pac-man, Swimmies (Nathan Chesney), Glamper, Eliza, Dain Bramage (Will Olson), Pusher, Pele (Jon Lindberg), Curveball, Steam, Lilydipper, Whitey Tightey, Renaissance
FNGs: None
COUNT: 19
WARMUP: 20 Side Straddle Hops, 5 Burpees, 10 Iron Mikes, 4 Burpees, 10 Windmills, 3 Burpees, 5 Pterodactyls Forward and 5 Backwards, 2 Burpees, 10 Tempo Squats, 1 Burpee, Little of This and That

THE THANG: Mosey to Northeast side of Admin Bldg. We will do 20 Rocky Balboas on curb.
Mosey to Rock Pile past northern parking lot. Each man will do the first of the following exercises with CMU Size Boulder then run to cone west of rock pile, do 10 Merkins, and run back. Repeat that sequence with the next exercise, etc. until all exercises are done. Rinse and repeat until the six finishes the last exercise. Here are the exercises with boulders:
20 Overhead Presses
–
20 Curls
–
20 Tricepts
–
20 Rows
–
20 Squats while thrusting boulder straight from chest
–
Next, we will do Run Ten Tens on the perimeter trail until we get to the bottom of Mt. Everest. We run ten lights, do an exercise 10 times, then run 10 more lights and repeat the exercise 10 times. Those finishing first run back to the six so that we can do the second set of exercises together. Here are the exercises we will do until we reach the bottom of Mt. Everest:
Plank Jacks
–
Big Boys
–
At the Bottom of Cardiac we will do 20 Grady Corns and then 40 Baby Crunches in cadence. Next, all men run to the top of Mt. Everest going to the summit or left side of the way up. Those reaching the roadway first can jump rope in place until the six arrives.
Next, we will do sprints and walks. We will from one cone on the roadside close to the parking lot to the other cone on the roadside that will be past the bat cave. Sprint in groups of three. Then walk back to the starting cone. Winners face off against each other. Those losing should still race each other. We sprint until we have a Sprint Master
Next, we will Bernie Race until we have a Grand Bernie Master.
Finally, we will Skip Race until we have a Skip Master.
Mosey to AO.

MARY: No time for it, baby!
ANNOUNCEMENTS: F3 Smokies Convergence, SoKno AO, March 23, 7 to 8:30 am with Nant’an handoff from Smuggler to Rep Sleepy. Escape from Haw Ridge on April 5 from 9 pm to 1 am. April 27, GTE King Builder will get kicked off with a Convergence at Asylum Daybreak at 7 am. All can come to the Convergence, not just those registered for the GTE.

COT: Prayers for the patient Lily talked about as an Everyday Hero (see below). Prayers for Crash Dummy’s brother and sister-in-law who will have a baby any day now.

Message: We have everyday heroes all around us. They may not make the news but they are “in the trenches” and doing great things. One such hero is a therapy patient of mine that for privacy purposes I will just call “Emily.” She is age 35 and a mother of three children. She has been very involved in their lives, often coaching their sports team. Emily worked almost full time while recently attending college for four years in order to get a degree in Education and become a teacher. She finished her classes but did not pass two of the final examinations required for certification. She feels like a failure. She will get an opportunity to take those exams again this summer. Meanwhile she is working two jobs to help pay off her school loans. She is also feeling guilty because one of the jobs at a bank requires her to work until 6 pm and, therefore, has less time to spend with her children although she still coaches the basketball team of two children because they don’t play until 7 pm. This mother may feel guilty and sometimes feel like a failure but to me she is a hero. She sacrifices herself for the good of her children. She is in the trenches, a real warrior. She is an inspiration. It’s too bad that stories like hers cannot be heard more on news channels. God bless everyday heroes like Emily!

Staying Alive With 5

AO: asylum-pm
Q: Steam
PAX: Lizzy, Tenderfoot, Swimmies (Nathan Chesney), Pusher, Pele (Jon Lindberg), Drum Major, Down Under, Abacus, Lilydipper, Brick, CRISPR, Title IX (Christian Prescott), F3 Pluto ( Hugh Nystrom), Crash Dummy, Blindside, Rooney (Carl Whipple), Whitey Titey, 0
FNGs: 1 0
COUNT: 18
WARMUP:
– 5 man-makers
– 5×4 cherry pickers
– 5×4 squats
– 5×4 merkins
– 5×4 rockettes (slow and high)

THE THANG:
(1) 5 Laps Of 5
– 5 POC: Top of the stairs, bottom of the stairs, bottom of the next set of stairs, bottom of the Summit, top of the Summit
– There will be an X on the cone at each POC
– Everything is 5 reps on a 1 count
– 5 rounds = do cone 1, run all the way around the loop back to cone 1
– Then do cone 1, cone 2, and run all the way back to cone 2
– Same with cone 3-5
– (Do one practice lap together with all of the Xs before starting)
– 1: SSH
– 2: Merkins
– 3: BBS
– 4: Imperial Walkers
– 5: Squats

(2) Wall 2 Wall
– Get a battle buddy
– 2 walls: this one and the one up there
– All Xs will be done down here
– Start with 5 reps each X, then run up and touch the wall
– Rinse and repeat 4x, adding 5 reps each round
– 1: 5
– 2: 10
– 3: 15
– 4: 20
– 5: 25

MARY:
– Mosey back to the flag with a new battle buddy and do 2 things:
– Find out something that has been challenging in their week so far
– Find out something that has been good in their week so far
– ATMs

COT:
Your Non-negotiable 5

The theme for the day is 5, obviously being the 5th of March. You see the number 5 in a lot of places such as books, articles, media, studies, and more:
– The 5 love languages
– 5 voices of communication
– 5 steps to living a healthier life
– 5 investments to increase your portfolio this year
– We have 5 fingers and 5 toes on each hand/foot (well, most of us)
– The song Mambo #5 (might not be a great example)

Humans clearly are drawn to the number 5 to remember things, to do things, to activate things in life, etc.

I’ve shared this before:
1% of your day = 15 minutes. When broken down into 5-minute increments of focus (example: 5 minutes of silence, 5 minutes of prayer, 5 minutes of reflection), can be a powerful way to purposefully take ownership over 1% of your day.

We’re in week 10 of 2024 – the 1st week in March. How are those New Year resolutions doing?

So while tapping into the number 5, the challenge is this: identify your non-negotiable 5.
– This week
– This month
– This year
– Your life?

Non-negotiable = not open for discussion or modification
– If there aren’t any non-negotiables in your life — everything is up for discussion or modification
– With others, sure, but also with yourself

I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.
– 1 Corinthians 9:27
– www.bible.com/bible/116/1CO.9.27