F3 Knoxville

Don’t Be a Bystander!

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Steam, Brick, Lilydipper, Lizzy, Pusher, Drum Major, Tenderfoot, Pele (Jon Lindberg), Switchhitter (Tony), MD Hammer, Welches (Leland Murphy), Rooney (Carl Whipple), High Heels (Henry Ritchie), Title IX (Christian Prescott), Colonel (Alex Wallace), Fist Bump (2.0
FNGs: None
COUNT: 15
WARMUP: – 20 SSH (4ct, IC), 20 Moroccan Nightclubs (4 ct, IC), 10 Tennessee Rocking Chairs, 10 Windmills (4 ct, IC), and some Twisties thrown in for good measure.

THE THANG: MOSEY to the rock pile in front of the Colosseum. MOSEY to STATIONS at Base of Everest Summit. GRAB ~5 COUPONS (rocks) and MOSEY to STATION 1.
FOUR STATIONS, THREE ROUNDS: Start at any station, finish it, RUN A LAP PLUS ONE STATION and do the next one.
STATION 1 (IRON PAX):
ROUND 1: 7s WITH THRUSTERS AND HAND RELEASE MERKINS. MODE of TRANSPORTATION: BURPEE BROAD JUMP
ROUND 2: 7s (SAME). MODE of TRANSPORTATION: EL CAPITAN
ROUND 3: 7s (SAME). MODE of TRANSPORTATION: GORILLA RUN

STATION 2:
ROUND 1: Ab Blaster! 20x each of the following (all 4-count): American Hammers, LBCs, Flutter Kicks
ROUND 2: Arm Blaster! 20x each of the following: Hand-release Merkins, Carolina Dry Docks, Shoulder taps (2-count)
ROUND 3: Leg Blaster! AIKEN LEGS: 20 Squats,20 Lunges (2-count), 20 Squat Jumps, 20 Side-Straddle hops, left foot forward,20 Side-Straddle hops, right foot forward

STATION 3:
ROUND 1: BEARMUDA TRIANGLE! Bear crawl to first cone, 1 Burpee, second cone, 2 Burpees, third cone, 3 Burpees. Rinse and repeat
ROUND 2: Bearmuda Triangle, but…LUNGE to each cone and do 5, 10, and 15 Jump Squats at the three cones. Rinse and repeat
ROUND 3: Bearmuda Triangle, but… HOP to each cone and do 5, 10, and 15 Iron Mikes (2-ct) at the three cones. Rinse and repeat

STATION 4 (Benches)
ROUND 1: 20 Bench Dips, 20 INCLINE Merkins
ROUND 2: 20 Bench Dips, 20 Carolina Dry Docks
ROUND 3: 20 Bench Dips, 20 Shoulder Taps (2-ct)

(We got about 1/2 way through this beast before time)
MARY: Homer/Marge

ANNOUNCEMENTS:

COT: This week, on the anniversary of 9/11, I’ve been thinking about sacrifice. How does one prepare oneself to act selflessly to save others? Is that even possible?

Sully Sullenberger, the pilot of the plane that crashed in the Hudson in 2009, wrote about an experience he had when he was 13 in his book HIGHEST DUTY; he was at home watching tv and saw a report of a woman who was sexually assaulted and beaten just outside her house. She ended up dying from the attack. During the investigation, it was discovered that over 30 people heard her screams, but no one called the police because they thought someone else would, or they didn’t want to get involved. They chose to be bystanders.

People that choose NOT to be bystanders, and who choose under very stressful situations to put others’ welfare above their own, like all those who sacrificed their lives on 9/11, have a very different mindset. But why? How? Sullenberger writes in his book: “I believe many people in those situations actually have made decisions years before. Somewhere along the line they came to define the sort of person they wanted to be, and then they conducted their lives accordingly. They told themselves they would not be passive observers. If called upon to respond in some courageous or selfless way, they would do so.”

That is a DEEP COMMITMENT one makes with oneself. But he swore as that 13-year-old that he would never be a bystander, never let someone in need go without help. And he says that promise to himself ultimately helped him act instinctively to save 155 people that were in his plane the day it went into the Hudson River. I would wager that nearly all those First Responders who lost their lives at the Twin Towers on 9/11 had gone through a similar mental process at some point in their lives.

HIMs are not passive observers! My coach used to say before our soccer games, if you visualize it, you will do it. Take a moment and visualize how you would react in an emergency, what you would do if someone needed help in a life or death situation? Will you be a bystander? Or will you act.

Grass is always greener

AO: asylum-daybreak
Q: Qbert
PAX: Brick, Choir Boy, Crawdad (Robbi Dickens), Dain Bramage (Will Olson), Drum Major, F3 Pluto ( Hugh Nystrom), F6, Hands, Veggie (Rylen Huddy), Lulu (Greg Huddy), lebowski, Toby
FNGs: 1 Toby
COUNT: 18
WARMUP:
Mosey long way to top second parking lot.
Light stretching at the lot.

THE THANG:
Light stretch:
Downward dog
Calf stretch
Glute stretch

Lunge to one light pole
Run two light poles
Karaoke to the right one light pole
Run two light poles
Karaoke to the left one light pole
Run two light poles
Burney one light pole
Repeat to the road

Run to quarry on the way to base camp
Grab a rock
20 curls
20 Tricep extensions
Repeat 10 of each

Jog to base camp 2x
10 big boy sit ups
Run to second large tree and back
Repeat

Run the path to the overlook
BSIA baby!
Run the loop
10 calf raises at the stairs
20 American hammers at the start
Repeat

Jog to the parking lot
Rock around the clock
Start at 6 o’clock run counter clockwise
At 9 o’clock – 20 squat jumps
Reverse direction run to 12 o’clock
12 o’clock – 15 dead bugs
3 o’clock – 10 hand release merkins
6 o’clock – 5 manmakers

Run to rose bowl
25 dips at top
25 LBC at bottom

Muscle beach
Mini Murph
25 pull-ups
50 merkins
75 squats

MARY:
Get comfortable being uncomfortable.
Don’t be afraid to fail.
Failure means you have put yourself in a position to learn and grow through experience.
Put yourself in a position to fail…fail fast, fail safe, fail forward…learn and grow from the experience.

ANNOUNCEMENTS:

COT:

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!