F3 Knoxville

Coach Dunn kicks off football season!

AO: asylum-pm
Q: F3 Pluto ( Hugh Nystrom)
PAX: MD Hammer, Lilydipper, Drum Major, Tenderfoot, Brick, High Heels, Pele (Jon Lindberg), Rooney (Carl Whipple), Switchhitter (Tony), Pusher, Curveball, Crash Dummy
FNGs: None
COUNT: 13
WARMUP: Coach Dunn had ‘em hit the ground for 20 merkins followed by a dedicated focus on loose groins

THE THANG:
First and foremost, this workout is dedicated to Coach Wayne Dunn, who worked as hard and inspired us to be ready for the start of football season. Actual quotes and insights provided from Coach Dunn to the innocent Pluto when he was a freshman in high school were shared with the Pax to help them mature and understand the ways of the world. We also played some football because it’s an American game and America is the oldest and greatest country in the world. Per coach Dunn.
– First set was a set of 11s featuring picnic table box jump Burpee’s and big boys
– Second exercise was an experiment to ensure we had football players. The PAX was divided into group of threes where a 5 minute monkey roll drill was completed.
– Next exercise was two laps around the back side of the asylum building with five Burpee sets split between each loop.
– Next exercise was of vital importance and was inspired by one of the Tennessee Vols away games this year the Pax was divided into groups of two that opposed another group of two in a modified version of the Oklahoma drill.
– After a 30 second break the Pax ran to the bottom of the hill completed 20 Merkins and ran back to the playing field.
– The final exercise was a game of touch football

Took a t
MARY: No Mary needed

ANNOUNCEMENTS: excitement about the new AO’s opening was discussed as well as the food Pusher was making.

COT: the queue discussed that he had had lunch with the Nantan today and had discussed with him the importance of F3 in our lives, especially as we all go through transitions in families, work, and life in general. In staying with his theme for the last couple of years, the Q shared the recent James clear newsletter available right here.https://jamesclear.com/3-2-1/august-29-2024

Earn the moniker of a man

AO: asylum-pm
Q: Piston
PAX: Crash Dummy, Piston, Brick, Lilydipper, Lizzy, Dain Bramage (Will Olson), Colonel (Alex Wallace), Pele (Jon Lindberg), Curveball, Drum Major, Rooney(Carl Whipple), Fist Bump, Josh Hughes aka Gargoyle
FNGs: 1 Josh Hughes aka Gargoyle
COUNT: 13
WARMUP: Projectovators, Tennessee Rockin Chairs, Squats, Merkins, Cherry Pickers, Shoulder Burn

THE THANG:
Divide into 2 groups rotating between two workouts
Workout 1:
15 minute AMRAP
8 Burpees
9 Heels to heaven
73 SSH

Workout 2:
15 Minute AMRAP:
10 Merkins
17 Shuttle Runs
51 Squats

MARY: 2 Minutes of Undertakers

ANNOUNCEMENTS: Someone needs to pick up a Q; named FNG Gargoyle.

COT: To earn the moniker of man, regardless of age, we are called by God to do 3 things: work, protect, and love.

God called Adam to do this, even before sin entered the world. It is a man’s responsibility and duty to earn that moniker daily.

Trifecta + Bonus

AO: asylum-daybreak
Q: Steam
PAX: Brick, Bookman, Jumbo(Carter Dickens), Tropicana, Mia (Max), Mermaid, Eliza, Drum Major, Cart Girl (John Sadler) (Chatt, TN), Lilydipper, lebowski, Qbert, Pele (Jon Lindberg), Snitch (Cory Beilharz ), High Heels, Grandslam, Dain Bramage (Will Olson), Crawdad (Robbi Dickens), 0
FNGs: 1 0
COUNT: 19
WARMUP
– 6-Count Burpee: 10×4
– SSH: 12×4
– Mountain Climber: 14×4
– Merkin: 16×4
– Morrocan Night Clubs: 18×4
– LBC: 20×4

THE THANG
(1) Rings of Power
– 7s
– Merkins (bottom)
– Squats (top)
– 6:1, 5:2, 4:3, 3:4, 2:5, 1:6
– 6 Merkins first
– Run the inner ring

(Mosey to Muscle Beach)

(2) Muscle Beach
– Modified Murph
– 50 pull-ups/chin-ups
– 100 merkins
– 150 squats

(Mosey to Isengard)

(3) Isengard
5s
– Wall: Incline merkins
– Wall before pavilion: Box jumps/step ups
– Bear crawl up the green
– Run back down the stairs

(Mosey to the new AMP)
– 10 incline merkins
– bear crawl up to the next level
– 10 decline merkins
– crawl bear to the next level
– 10 incline merkins

(Mosey back to the flag — taking the two rucks from Eliza and Mermaid – switching between men along the way)

MARY
– Cherry-pickers
On The Curb / Down + Backs
– Karaoke
– Rockette/Zombie 1/2 way down – slow mosey the rest of the way and back
– 25%
– 50%
– 75%
– 100%

ANNOUNCEMENTS
– Lilydipper is apparently the new interim AOQ – congrats! A true Vol.
– Q101 at bluegrass-pm-otb on 8/14 led by me and Pele (Jon Lindberg).
– 9 Year Anniversary coming up in November – more details to come, but if anyone wants to be part of the leadership and planning team – DM me.
– qsource-ao tomorrow morning at 0600 at the HGTV Overlook
– Borg is on Q
– Q-3.3 — Trust (Reliance Between Team Members)

COT
open.substack.com/pub/danhenson/p/the-white-space-between-the-notes?r=392uga&utm_campaign=post&utm_medium=web

Three A’s and an F. Known as “four notes that changed the world” according to many scholars, or also known as the beginning to Beethoven’s Fifth Symphony. We’ve all heard it. We know it.
– Yesterday, my wife and I had the opportunity to connect with other life group leaders within the Young Adults ministry at Fellowship, and listened to Brent Crenshaw teach for a few moments. Something he said stuck out to me:
– “It’s the white space between the notes that help make the music.”
– It had never occured to me that the white space in between the notes help establish the necessary spacing in order for the composition to go smoothly. No one really ever pays attention to the white space between the notes, becuase it’s all about the notes and how they come together.
– But without the white space between the notes, the Fifth would probably sound like 30-40 minutes of notes rear-ending each other in a never ending crash. Chaotic.
– Things are happening between the notes (like space/time/rest), but we just don’t see it or forget the importance that the white space between the notes holds.

Don’t negate the work God is doing in between the big things in your life. Sometimes, it is in the quiet space in life that God speaks the loudest. It’s been true for me. With the guidance and help of the Holy Spirit, the work that is done in the white space between the notes should not be dismissed or looked over. Keep at it. Don’t give up. In other words, stay the course, keep the faith, and fight the good fight. Take this truth and run with it today!

Hot n muggy at Asylum PM

AO: asylum-pm
Q: Sparkler
PAX: Billie Jean (Ross Quillin), Sparkler, Steam, Brick, Lilydipper, Drum Major, Pele (Jon Lindberg), Tenderfoot, Lizzy, Dain Brammage, Gridiron, catnip
FNGs: None
COUNT: 12
WARMUP:
Lizzy (covering for late Q – tempo merkins)
Motivators 10 , no wait, let’s do 5
Baby Arm Circles – TU 7, TD 6
Merkins – 10 OYO
Grady Corns – 15
THE THANG:
Mosey down stairs to first tree area in shade:
7’s (3 rounds)
Merkins – Squats, Bernie between
Iron Mikes – Imp Walkers , Karaoke between
plank Jacks (2ct) – BBS, run between

15 ct hold
Hold plank in shade
Mosey back up stairs, 15 ct
Mosey to Admin, 20 heel raise on stairs
Mosey to rock pile below bluff, grab a rock
Curls 20 IC, Press 20 IC, Rows 20 IC, R N R
Back up to overlook concrete area, 20 LBC (2ct) OYO
Back up to admin bldg stairs, 20 heel raise IC
Run to tree at half way point on sidewalk – 20 (2 ct) shoulder taps, run back
Run to tree, 20 Hello Dolly, run back
20 bench dips
Mosey to AO
10 Merkins
Stargazer

MARY:

ANNOUNCEMENTS:

COT: don’t judge other culture’s rituals and traditions until you fully understand their meaning. I used to complain about certain Chinese dinner and drinking traditions when I would travel to China on business. Recently , I took the time to dig a little deeper to understand the meaning and history of those traditions and I now know that are not based on some loose history but are mostly based on honoring coworkers and business associates and expressing a high level of respect. Some examples- the round table- allows no “head”, everyone is the same. lowering your glass during toast- shows respect for the other. Walking around the table toasting – taking the time to show respect and appreciation. Serving food to visitors- respect. I will not complain about these traditions anymore. I encourage you to take the time to understand the meaning of unique traditions from other cultures when you have the opportunity.

Stars and Stripes

AO: asylum-daybreak
Q: Lilydipper
PAX: Drum Major, Windex, Pusher, Doubtfire (Nick Bond), Tenderfoot, Glamper, Dain Bramage (Will Olson), Brick, Pele (Jon Lindberg), F3 Pluto ( Hugh Nystrom), Billie Jean, Honeydew, MD Hammer, Gridiron, Shogun
FNGs: None
COUNT: 16
WARMUP: 20 Side Straddle Hops, Curly Stomps, 8 Twistees, 10 Baby Arm Circles Forward, 10 Baby Arm Circles Backward, March around parking lot to Stars and Stripes Type Music, Butt Kick and High Knees around parking lot to Stars and Stripes Music.

THE THANG: Mosey to the Pavilion. We will do Elevens starting with 10 Picnic Table Pull-ups and 1 Bench Dip.
Mosey to Caribbean Parking Lot. We will go in counterclockwise circle stopping at every other island to do 10 Merkins. Those finishing first run back to meet the six. Rinse and Repeat with 20 Baby Crunches.
Mosey to the Mound. We will run up clockwise to the top and do 10 Decline Merkins on the benches there.
Mosey to Muscle Beach. Each man does 25 reps on exercise instrument of their choice, then runs to first crosswalk in parking lot, does one Burpee, and runs back to do 25 reps of next exercise of choice. After that, run to second crosswalk. Rinse and repeat to third crosswalk on the far end of the parking lot. All men finish by doing reps until the six returns from 3rd crosswalk.
Mosey on the sidewalk that goes past the Mound and to the shade tree where the sidewalk meets the Serpentine Trail. We will do 20 Flutter Kicks
Mosey on the Caribbean parking lot to the trail that goes back to the Pavilion. We will do 10 Tempo Merkins.
Mosey to the Pavilion. Drop off any unnecessary gear and then mosey past the batting cage area and down to the start of Cardiac. We will each get a boulder and do the following exercises in cadence:
20 Overhead Presses

20 Curls

20 Rows

20 Tricepts

Replace boulders. Next, we will run up Cardiac, stopping at the following to do the following exercises:
1st Turn, keep running!

2nd Turn, 20 Hello Dollies

3rd Turn, 20 Decline Merkins with feet on grass

Benches, 20 Bench Dips

Mosey to AO.

ANNOUNCEMENTS: UnCOVEred is Saturday, July 13 at the Cove at 7 am.

COT: Prayers for continuing healing for Maddie, Windex’s daughter. We found out after the COT that Maddie get’s to transfer from the hospital to a rehab facility today. Prayers of thanks for the recent “clean bill of health” that Shogun received. Prayers for the safe return of Pusher’s wife who will be heading back home from the Philippines this Sunday.

Message:
On this day of our celebration of America’s independence I have some quotes for you that reflect the principles our nation was found on. When I reflect on great American quotes I think of “Give me liberty or give me death” by Patrick Henry or “Ask not what your country can do for you but what you can do for your country” by John F. Kennedy. But here are five more quotes, not all by Americans, that reflect on America and it’s principles:
True patriotism springs from a belief in the dignity of the individual, freedom and equality not only for Americans but for all people on earth. –Eleanor Roosevelt
1.
Freedom is nothing but a chance to be better. – Albert Camus
1.
In America, nobody says you have to keep the circumstances that somebody else gives you. – Amy Tan.
1.
We are a nation of many nationalities, many races, many religions – bound together by a single unity, the unity of freedom and equality. – Franklin D. Roosevelt
1.
I think of a hero as someone who understands the degree of responsibility that comes with his freedom. – Bob Dylan
1.
Patriotism is easy to understand in America. It means looking out for yourself by looking out for your country. – Calvin Coolidge
1.
When thinking of that last quote, I think particularly of our military veterans who have fought to keep our country free. That freedom gives us “the chance to be better” like Camus says. It comes with responsibility as Dylan proclaims. And because of our freedom, as Tan states, we don’t “have to keep the circumstances that somebody else gives” us.