F3 Knoxville

YOLO

AO: asylum-daybreak
Q: Bookman
PAX: High Heels (Henry Ritchie), Lilydipper, Matlock (Bill Maddox), Drum Major, Choir Boy, Mr Jinxy, Veggie (Rylen Huddy), Patty Melt (Parker Greene), CRISPR, Steam, Bookman, Tropicana
FNGs: None
COUNT: 12
WARMUP: SSHs, TN Rocking Chairs, Gradycorns, Rockettes, Cherry Pickers

THE THANG:

Mosey to the bro-itorium
200 merkins, each time you rest before you get to 200, 20 lunges and 20 squats, XYs until the 6 is up, for those that complete 200

Mosey to Muscle Beach for 11s
Lay pull backs, run to soccer stairs, step ups or box jumps

Mosey all the way to cardiac hill
Run to 2nd light pole , 3 merkins, back down to start, 4th light pole, 3 squats, back down, run to top of hill

Fellowship mosey to road, mosey to shovel flag

MARY: LBCs until 8am

ANNOUNCEMENTS:
announcements channel has all the goods. Substack, pods, newsletter, F3 Roco Ice Bears game

COT: live this life to the fullest, in service of others, with love. See Soloman’s Old Testament book of YOLO, Ecclesiastes 9:7-11 in particular

Quaddy Toddy

AO: asylum-daybreak
Q: Lilydipper , High Heels, Snitch (Cory Beilharz )
PAX: Swimmies (Nathan Chesney), lebowski, CRISPR, Waffle House (Brady Greene), Choir Boy, Drum Major, Tropicana, Kentucky, Crash Dummy, Mr Jinxy, F3 Pluto ( Hugh Nystrom), Lulu (Greg Huddy), Patty Melt (Parker Greene), Tenderfoot, Pele (Jon Lindberg), Lizzy, Veggie (Rylen Huddy)
FNGs: None
COUNT: 20
WARMUP: 25 SSH, 15 Abe Bogota, 10 Cherry Pickers, 20 Grady Corns, 10 Baby Arm Circles Forward and 10 Backward, 10 Tempo Merkins, 10 Tempo Squats, 10 Mountain Climbers, Michael Phelps, then, from one curb in parking lot to other: Super Marios, Butt Kickers, High Knees, Sprint, then Bernie half way up Mini Cardiac and Sprint the Rest.

THE THANG: Mosey back down mini-cardiac and then run north, east, and south around the outside edge of the parking lot to the gate and then pavilion.

We will do the following exercises:
– 25 Calve Raises while wall sitting
– 10 Merkins
– 10 BBS
– 25 Side Straddle Hops
– 5 Burpees
Then run to top of mini cardiac on the same route we came down to the pavilion. Those reaching mini cardiac first take up back to the pavilion on the same route.

Next exercises:
– 25 Calve Raises during Wall Sit
– 10 Diamond Merkins
– 20 Hello Dollies
– 25 Side Straddle Hops
– 5 Burpees

Then run again to top of mini cardiac on the same route we came down to the pavilion. Those reaching mini cardiac first take up back to the pavilion on the same route.

Next exercises:

– 25 Calve Raises with Wall Sit
– 10 Wide Merkins
– 20 Flutter Kicks
– 25 Plank Jacks
– 5 Burpees

Run same route to Mini Cardiac but stop at bottom and then run same route to Pavilion.

Next exercises:

25 Calve Raises with Wall Sit, 10 Merkins, 20 Gas Pumps, 25 Mountain Climbers, 5 Burpees

Mosey straight to entry to AO Parking Lot. We will do 10 Squat Jumps.

Mosey to north end of parking lot near Pickett’s Charge. We will Bear Crawl to first large parking lot light, Bernie Sanders to second parking lot light, and sprint to curb. Next, we will do 15 American Hammers.

Mosey to west end of Caribbean Parking Lot. We will run Candy Canes, stopping at every other island to do the first exercise. Those finishing exercises first at the sixth island sweep everyone back to start. Then we do same thing with next listed exercise. Here are the exercises:

– 10 Lunges
– 10 Iron Mikes
– 10 Imperial Walkers

Mosey to pavilion by the AO. We will do 20 Incline Merkins on Picnic Tables.

Mosey toward the gate. Pick up CMU Weight Boulders. We will do first exercise with boulders, then sprint to other end of parking lot and back. Then, do next exercise. Sprint to other end of parking lot and back again. After the third exercise put the boulders back and go to AO area. Here are the exercises:

– 20 Overhead Presses
– 20 Curls
– 20 Rows

MARY: Stretches

ANNOUNCEMENTS: Hot Toddy Breakfast immediately after workout.

COT:

Message: Thoughts for 2025:
1. Lose yourself and focus on God and others. In so doing you will find who God intends you to be.
2. Consider these words from James 1 2-4: “Consider it pure joy, my brothers whenever you face trials of many kinds because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking of anything.
3. If you find you are anxious remember that anxiety is normal, it impacts all of us. But, know that God is there for you and will help you handle your trials. Give your anxiety to God.

Prayers:

Pray for Lizzy’s father-in-law, Ralph who has both cancer and dementia. Pray for his family members who are caring for them that they may have love and patience during a very difficult time. Pray for those impacted by the recent plane crashes.

Lose Yourself

AO: asylum-daybreak
Q: Lilydipper
PAX: Pusher, Brick, Backflow (Wesley Hunt), High Heels, Steam, Honeydew, Choir Boy, Drum Major, lebowski, Pele (Jon Lindberg)
FNGs: None
COUNT: 11
WARMUP: 25 Side-Straddle-Hops, 10 Tempo Merkins, Curly Stomps, 10 Tennessee Rocking Chairs, 8 Twistees, More Curly Stomps, 10 Tempo Jumps Squats, 8 Windmills, 10 Baby Arm Circles Forward and 10 Backward, Little of This and That.

THE THANG: Mosey to the Pavilion. We will start with a totem pole where we will do five exercises. We start with the first for 30 seconds. We then add the second exercise and do 30 seconds each. We then do three exercises for 30 seconds each, etc. until we have done five exercises for 30 seconds each. We then cut off the first exercise in the totem pole so that we do only four exercises for 30 seconds each. We continue this process until we only have the last exercise to do for 30 seconds. By the time we are done we will have performed each exercise five times. Here are the exercises:
Mountain Climbers

Picnic Table Pull-Ups

Decline Merkins

Iron Mikes

Bench Dips

Mosey to the Caribbean Parking Lot. From the East End of the parking lot we will run around the parking lot stopping at every other island to do one of the following exercises. After doing the exercise at the eighth island, rabbits will sweep other men back to the start. We will then do the next listed exercise and repeat the process. Note: We will do each of the exercises at the beginning before starting the running. Here are the exercises:
– 20 Merkins
– 20 Imperial Walkers (2 Count)
– 5 Hand Release Merkins

Mosey to the entryway near the AO. We will each pick up a CMU size rock by the entryway and bring it back to the pavilion. We will do the following exercises in sequence but run around the pavilion twice before doing the next exercise.
20 Overhead Press

20 Overhead Bench Press

20 Curls

20 Rows

20 Tricepts

20 Squats with CMU at chest

Mosey to the AO.

ANNOUNCEMENTS: Forg 3 will be next Saturday. The Hot Toddy Quadruple Birthday Q (Snitch has joined Charmin, High-Heels and Lilydipper will be the following Saturday on February 1

COT:
Message: Lose Yourself

Some of you know that my mother-in-law, Ruby Grimes, who had coped with significant dementia for the past year, died on Tuesday, January 14. The week I spent in Kentucky after her death and my involvement in her visitation, funeral, and burial, was powerful for me.

When, in preparation for the funeral, we met with Reverend Bill Fort, who had been Ruby’s minister and known her for 25 years, he commented that in the days when he was a young man in seminary, he and many of his fellow students dreamed and talked about what they would like to achieve as ministers. One of Bill’s favorite professors didn’t admonish the students for desiring “big things” as ministers but also told them this: in true ministry, we don’t grow larger in serving God but actually grow smaller.” Bill Fort then told our family that Ruby Grimes exemplified that statement. And, Bill was correct. At Ruby’s visitation before her funeral we met an incredible number of people who told us about how much Ruby had impacted their lives. She did that in ways that didn’t make newspaper headlines – rather, Ruby’s ministry was about loving others in small but consistent ways that grew on those she was around and made them better for it.

My wife, Jan, spoke at her mother’s funeral and, in her reflections, informed us that we can all learn lessons from Ruby Grimes. One lesson is that as a servant of God we should Lose Ourselves. You see, Ruby was not about taking the limelight. She shined the spotlight on you. If you visited her house she made sure you were comfortable, that you felt special, that you deserved the best. And you felt her love and interest as genuine.

Ruby Grimes didn’t have a college degree. She went to college for one year and then gave up the college dream after marrying her husband, Dorlan Grimes, when he was training to serve in the military. She was not some high ranking official in a company. She was not the president of a social club. She was a mother of two children who later worked as a kindergarten teacher, a phone operator, and in administration for local schools.

What Ruby did best was smile at others, truly get to know them, and love them truly. She was the adoptive grandmother for all kinds of kids on her block in her neighborhood. I remember spending Christmases at Ruby’s and Dorlan’s home when, on Christmas day, there would be neighborhood children coming by to give a card or gift to Ruby because they loved her so much. At the visitation before Ruby’s funeral we met children from four different families (some of these children were now middle age) that informed us how much Ruby had meant to them as children and impacted them in their lives. By the way, Ruby’s refrigerator was always lined with pictures those “adoptive grandchildren” would send her throughout their lives.

So, the message for today is Lose Yourself. Guys, it’s not about us if we are to be true HIMs. It’s about others. Where is your focus? When we over-focus on ourselves we get in trouble. Of course, all of us tend to do that and we all get in trouble. But if we do over-focus on ourselves, Ruby’s message to you would be, “Oh, that’s ok. You are a good person and I see that goodness in you. You are going to be just fine. You just go on being you. Now, can I get you another slice of pie?”

Prayer Requests

Prayers for the brothers going to Forg 3 in the Pigeon Forge/Gatlinburg area and for Steam and Brick who have been so busy planning it. Prayers for Backflow with the upcoming birth of his fourth child. Prayers for his family as well. Prayers for three of our brothers coping with health issues: Sparkler, Jenner and Eliza. Prayers for Dorlan Grimes, husband of Ruby Grimes (discussed in message above).

Be Consistent

AO: asylum-daybreak
Q: CRISPR
PAX: Crawdad (Robbi Dickens), Pusher, Veggie (Rylen Huddy), Jumbo(Carter Dickens), Pac-man, High Heels (Henry Ritchie), Drum Major, Choir Boy, lebowski, Waffle House (Brady Greene), Stripped, Swimmies (Nathan Chesney), Honeydew, CRISPR
FNGs: None
COUNT: 14
WARMUP: SSH, Rockettes, Cherry Pickers, other stuff

THE THANG:
– 10 Inch Worms – Run
– 20 Apollo Ono – karaoke
– 30 Mountain Climbers – Bernie
– 40 Imperial Walkers – karaoke
– Mosey
– 10 – Reverse lunch w/ high knees – bear crawl
– 20 Squats – long jump
– 30 Shoulder tap merkins – crab walk
– 40 American Hammers – super Mario
– Mosey
– 10 Romanian deadlift – run lap
– 20 Alt Plank rows – run lap
– 30 Freddy mercury – run lap
– 40 Georgia cheerleaders – run lap
MARY:

ANNOUNCEMENTS: Hot Toddy Triple Q next week

COT:

Brad Stulbeg:
Consistency is more important than intensity. If you win at consistency, you have a good chance of winning at everything else. Consistency means:

– Showing up on good days and bad days.
– Zooming out and playing the long game.
– Focusing on the process over outcomes.

James Clear:
If you want to maintain your sanity, reduce stress, and increase your odds of long-term success, then you need to plan for failure as well as focus on consistency. Research from Stanford professor Kelly McGonigal has shown that the number one reason why willpower fades and people fail to remain consistent with their habits and goals is that they don’t have plan for failure.

Planning to fail doesn’t mean that you expect to fail, but rather than you know what you will do and how you will get back on track when things don’t work out. If you’re focused on being perfect, then you’re caught in an all-or-nothing trap.
Meanwhile, if you realize that individual failures have little impact on your long-term success, then you can more easily rebound from failures and setbacks. Being consistent is not the same as being perfect.

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.