F3 Knoxville

Tag: Drum Major

THE Quarter Pounder

AO: asylum-pm
Q: Steam
PAX: Pele (Jon Lindberg), Drum Major, Pusher, Lilydipper, Rooney (Carl Whipple), Swimmies (Nathan Chesney), Glamper, High Heels, Abacus, Lizzy
FNGs: None
COUNT: 11
WARMUP
– 10 (slow) Baby Arm Circles F
– 10 (slow) Baby Arm Circles B
– 10×4 Cherry pickers
– 10×4 Rockettes
– 10×4 Windmill
– 10×4 SSH

THE THANG
1 — 30 Rep Buy-In OYO
– 15 merkins
– 15 squats

2 — Rock Quarter Pounder
– Get a rock
– 25 curls
– Bear hug rock to the wall
– 10 rock squats
– Rifle carry back
– 25 overhead presses
– Bear hug rock to the wall
– 10 rock squats
– Rifle carry back
– 25 rock BBS
– Bear hug rock to the wall
– 10 rock squats
– Rifle carry back
– 25 rock tricep curls
– Bear hug rock to the wall
– 10 rock squats
– Rifle carry back

3 — Rock Quarter Pounder Part 1
– Same thing as Rock Quarter Pounder #1, but all 4 Xs are at 100 reps total, and you must make a rock rifle carry route 4x

(Mosey to the Overlook)

4 — Core 4 (Continuous)
– 50 flutter kicks
– 50 LBCs
– 50 Reach For The Stars
– 50 Gas Pedals

120 seconds to get back to the start point

MARY
5 — 30 Rep Cash Out OYO
– 15 merkins
– 15 squats

ANNOUNCEMENTS
– EFHR coming up in two Fridays
– GTE April 26-28 — knoxville-gte-2024
– EVEN IF you’re not doing the ruck/whole thing, I HIGHLY encourage you to show up for the King Builder (Saturday workout) convergence at the Asylum + Grow School afterward at Bearden High School. World-class leadership training.

COT
Word: A Lot Can Happen In 7 Days
Domino (F3 Smokies) shared this pic on Facebook and I thought it was really cool. Check out the pic in this message thread. I encourage you to read through each of these Scripture passages and realize just how much can happen in 7 days. From joy, to “how did we get here?!” to betrayal and death, to the ultimate example of love and sacrifice, to victory and the resurrection, truly, a lot can happen in 7 days.

www.bible.com/bible/116/MAT.21.1-22
– Joy
– Celebration
– Hosanna

www.bible.com/bible/116/MAT.27.27-31
– Pain
– Mocked
– Berated

www.bible.com/bible/116/JHN.19.16-42
– Betrayed
– Handed over to be crucified
– Sacrifice

www.bible.com/bible/116/LUK.24.1-12
– Death to life
– Victory
– “Why are you looking for the living among the dead?” -Jesus

Prayer Requests
– Pray for Ruby (Lilydipper’s mother-in-law) as she just went into hospice. An incredible woman who is closer to being on her way home.

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

Add To

AO: asylum-pm
Q: Piston
PAX: Swimmies (Nathan Chesney), Steam, Abacus, Mo Rocka (Joshua Miller), Drum Major, Glamper, Sparkler, Honeydew, Duggar, Z-Bone, Pele (Jon Lindberg), Brick, Lilydipper, Title IX (Christian Prescott), Piston, 2
FNGs: 1 2
COUNT: 17

WARMUP:
Disclaimer given while holding plank
13 SSH
13 Tempo Squats
13 Tempo Merkins
5 Knox Cherry Pickers
6 Willie Mays Hayes
13 LBAC forward and backward
15 Seal Claps
Take a second to warmup anything necessary
THE THANG:
Each set add one exercise and run approximately 100 meters
5 Burpees
10 Heels to Heaven
20 Merkins
30 Dips/Carolina Dry Docks
40 Freddie Mercury’s
50 Squats
60 LBCs/Undertakers
70 Fire Hydrants (35 each leg)
80 Toe Merkins
MARY: Nope
ANNOUNCEMENTS: See Slack and Brick
COT: ”But also for this very reason, giving all diligence, add to your faith virtue, to virtue knowledge, to knowledge self-control, to self-control perseverance, to perseverance godliness, to godliness brotherly kindness, and to brotherly kindness love. For if these things are yours and abound, you will be neither barren nor unfruitful in the knowledge of our Lord Jesus Christ. For he who lacks these things is shortsighted, even to blindness, and has forgotten that he was cleansed from his old sins.“
‭‭II Peter‬ ‭1‬:‭5‬-‭9‬ ‭NKJV‬‬

As men, so many times we get stuck “in routine” or “on brand”. We plateau in some area of our lives and that’s where we stay.
Can’t lose that extra 10 lbs
Can’t get that promotion
Can’t connect with my spouse/girlfriend the way I should

But one major aspect I think we miss is changing so we can get those things. To add the missing components to break through that barrier.

It’s the same spiritually. Our text talks about adding things to continue to grow and not to stagnate.

That’s why we do things like F3.

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.”

47 More

AO: asylum-pm
Q: Steam
PAX: Pele (Jon Lindberg), Drum Major, CRISPR, Jeevan Kypa (Scrubs), Glamper, High Heels, Brick, OnStar, Lilydipper, Rooney (Carl Whipple), Switchhitter (Tony), Tenderfoot, Pusher, Kung Blue, Abacus, MD Hammer, Crash Dummy, Cheetah Boy, Cleopatra
FNGs: 1 Cleopatra
COUNT: 20
WARMUP:
– Cherry Picker: 5×4
– Rockette: 10×4
– TN Rocking Chair
– Baby Arn Circles (F): 10×4
– Baby Arm Circles (B): 10×4
– Mountain Climber: 10×4
– Merkin: 5×4

THE THANG:
(Mosey to the BP)

1 — January PFT (6-10 minutes)
– 2 minutes of squats
– 2 minutes of merkins
– 2 minutes of BBS
(Log your reps + 2miler here for January: docs.google.com/forms/d/e/1FAIpQLSe6g_CIi1YToaVu8_-URG-0TUYgvJoT7J4fOboUuH3Ru5dJHQ/viewform)

(Mosey down to the NP)

2 — Part of Cardinal
– Nickel + Dime
– 2 POC: The Island
   – 2 yellow cards (5 + 10)
– Do the 5-card, run around The Island, and execute the 10-card
– Everything except burpees will be on a 2-count

(Mosey back to the AO lot for Mary)

MARY:
Cherry Pickers: 5×4

ANNOUNCEMENTS:
Checkout the weekly newsletter for all of the events coming up – there’s a ton 💪

COT:
Don’t Stay Submerged
– Extraction quote: “You drown not by falling into the river, but by staying submerged in it.”
– This reminds me of the ministry of Jesus
   – He loves people better than anyone
   – He would find someone in their current state — love them right where they’re at — but also love them enough to not allow them to stay there. John 5 is a great example of this: www.bible.com/bible/116/JHN.5.NLT
       – He saw this man by this pool and had compassion and understanding for him because he realized he had been there for a long time.
       – Boom – Jesus loved him right there where he found him – but he also loved him enough to not let him stay there
           – I always wondered if that man went back after he was healed. Did he come back to that pool that he was lame at for years and years and share what Jesus did for him with others. Woo……….
What if we did that? With every man in this COT – whether you’ve been here for 1 workout or for 100 workouts. (“Man, I love you and I see you – but I love you enough to not let you stay where you are. Let’s figure this out together. Let’s journey together.”)

– Takeaways –

  – Who can you call on to help pull you back to the surface?

  – Who can you challenge + encourage to not stay submerged?

  – 47 more weeks to go this year
       – Which is exactly 7,896 hours (if Google is correct)

What are you going to do with that time?