F3 Knoxville

Tag: Drum Major

Charging up Lizzys Hill

AO: asylum-pm
Q: Lizzy
PAX: Steam, Pele (Jon Lindberg), Drum Major, Lilydipper, Brick, Switchhitter (Tony), Abacus, Crash Dummy, MD Hammer, Sparkler, CRISPR, Kung Blue, Dr Phil
FNGs: None
COUNT: 14
Warm up with 10 burpees, then Michael Phelps, then mosey to Everest then Indian Run to the top. Them mosey to Pickets Charge. Then do 5 rounds alternating burpees, flying squirrels and manmakers. Method of transportation up the hill was bear crawls first three rounds. Switch to backwards mosey, the final round we did bear crawls then run to ao.

Announcements hardship hill

Then cot. I told my story how it took me three times time learn how not to be stuck in a bad cycle in life

The Grinder (with an “E”!)

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Toretto, F3 Pluto ( Hugh Nystrom), Mr Jinxy, Lilydipper, Pusher, Steam, Glamper, Drum Major, CRISPR, Tenderfoot, Lizzy, Pele (Jon Lindberg)
FNGs: None
COUNT: 12
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Labored Running

AO: asylum-pm
Q: Swimmies (Nathan Chesney)
PAX: Steam, OnStar, Glamper, Guppy, Brick, High Heels, Crash Dummy, Pele (Jon Lindberg), Drum Major, Tenderfoot, Mr Jinxy, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 12
WARMUP: SSH, Tempo Merks, Grady Corns, tempo squats, little this and that

THE THANG:
3,6,8,12,15,18
CMU Deadlifts
Air Squats
Merkins
3,6,9,12,15,18
CMU Squats
CMU presses
CMU squat thrusters
Run after each set

MARY: no time

ANNOUNCEMENTS: GTE

COT: PSALM 51
Your never to far from grace

The Lillyhipper Workout!

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Crawdad (Robbi Dickens), Doubtfire (Nick Bond), Pusher, Pele (Jon Lindberg), Steam, Drum Major, Lilydipper, Tenderfoot, Crash Dummy, Switchhitter (Tony), Abacus, Lizzy, Brick, Pac-man, Rooney(Carl Whipple)
FNGs: None
COUNT: 15
WARMUP:- 25 SSH, 4ct, IC
– 10 Twistees, 4 ct, IC
– Curly Stomps
– 10 Pteradactyls 4 ct IC forward/backward plus some BACs
– 10 Windmills, 4 ct IC

THE THANG:
OPTIONS: Do one, two, or three stations, pick one of the exercises, then run to Golf Course Road, and run back. Must run at least 3x.

STATIONS:
1. 30 Merkins/ Irkins /Diamond Merkins

2. 30 Rocky Balboas/ Iron Mikes/ Mountain Climbers

3. 30 BBS/ Leg Lifts/ Gas Pumps

4. 30 Carolina Dry Docks/ Shoulder Taps/ Bottle Openers

5. 30 Apollo Onos/ Monkey Humpers / Squats

6. 30 Flutter Kicks/ Bicycle Kicks/ Dead Bugs

7. 30 Jump Squats/ Froggy Jumps/ Star Jumps

8. 30 Grady Corns (4-ct)/ Seal Claps/ Overhead Caps

MARY: Flutter Kicks, American Hammers, Stretching with Pele

ANNOUNCEMENTS: Haw Ridge Tomorrow Night!

COT: Jeremiah chapter 18
www.bibleref.com/Jeremiah/18/Jeremiah-18-1.htmlhttps://www.bibleref.com/Jeremiah/18/Jeremiah-18-2.htmlhttps://www.bibleref.com/Jeremiah/18/Jeremiah-18-3.htmlhttps://www.bibleref.com/Jeremiah/18/Jer…
www.bibleref.com/Jeremiah/18/Jeremiah-18-5.htmlhttps://www.bibleref.com/Jeremiah/18/Jeremiah-18-6.html

A few weeks or months ago Lillydipper talked about the Potter’s house in his Word. And I remember at the end of it he prayed that the Lord would shape him into a form that was pleasing to the Heavenly Father.

But what good are shapes, even perfectly formed, if they don’t have a purpose? What good is a quill if it doesn’t have ink to write? Or a sweater that is perfect in shape but made out of gossamer thread that doesn’t keep you warm? I think a shape or form that is pleasing to our Lord’s eyes, would be someone that spreads joy and love, inspires others, sets an example that others can follow.

And if that’s the case, Then the Big Man Upstairs really knocked it out of the park when he formed good ol’ Lillydipper on that Potter’s Wheel up in the sky. How many times has he picked up the Q on short notice? Been an example of perseverance during his many… many… rehab stints? Kept us positive and amused with his stories? Inspired us with his Words?

I don’t claim to have any inside knowledge of the Sky Q’s ways, or thoughts… but I would bet my bottom dollar that when Lillydipper came off that potter’s wheel, instead of packing it back in a lump and trying again, the Lord nodded at his work, smiled and said: “Well… besides giving this fellow a bad hip… and a bad knee. And another bad knee. And a bad shoulder. And another bad hip. This one is not bad… not bad at all.”

Stargazing at Asylum

AO: asylum-pm
Q: Title IX (Christian Prescott)
PAX: Brick, Drum Major, Abacus, Pusher, Shuttlecock (Riley Brady Parmer), Steam, Tenderfoot, High Heels (Henry Ritchie), Dung Beetle, Lizzy, Crash Dummy, Swimmies (Nathan Chesney), Title IX (Christian Prescott), Renaissance , Platinum
FNGs: 1 Platinum
COUNT: 15
WARMUP:

5 Burpees
5 Motivators | Starting from 10 to 5
15 Rockettes
20 Grady Corns
15ea Baby Arm Circles

THE THANG:

Colosseum | 5 Points of Exercises (1 Burpee at each point)
Pt. 1 | 10 Burpees
Pt. 2 | 20 Hello Dolly
Pt. 3 | 30 Big Boys
Pt. 4 | 40 LBCs
Pt. 5 | 50 Flutter Kicks (4ct)

Run 1 Lap around the Colosseum

Rock Gathering at the Rock Pile | 5 AMRAPs (1’ ea) – Rinse-N-Repeat
• Curls
• Rows
• Triceps
• Overhead Press
• Shoulder Taps

Legs to Everest | Starting at 3-way Stop
• 2 Squats at every Light Post til at bottom of Everest

Everest | Wuhan Special (Bernie up Hill)
• Mini Suicide

COT:

5 Thoughts for 5 Minutes | Songs being played during this time (“Snowfall” by Øneheart | “Spirit Lead Me Where My Trust is Without Borders” by Raspo)

1 | Clear the Noise

– Close our eyes and carry the mind to heart-centered
– Clearing your head with all the noise around you
– Find Yourself where you are at the Present

2 | Visualize

– Visualize | Where you are.. What you want to do with your life.. who do you want to be tomorrow.. what needs to change

3 | Present Day Question

– If death stood in front of you would you hug it?
– Identify why, what, and who is bringing you to that.. address the situation

4 | Muhammad Ali Poem

“Friendship is a priceless gift that cannot be bought nor sold, but its value is far greater than a mountain made of gold. For gold is cold and lifeless. It can neither see nor hear. In times of trouble, it’s powerless cheer. It has no ears to listen, no heart to understand. It cannot bring you comfort or reach out a helping hand. So when you ask God for a gift, be thankful if sends not diamonds, pearls, or riches but the love of real, true friends”

• Ponder on who those figures are that God has given you

5 | Why do we close our eyes?

“Why do we close our eyes when we pray, when we cry, when we kiss, when we dream, because the most beautiful things in our life are not seen but felt by the heart”

• Clean up the mind and come back to life at the present moment.. still at heart-centered remain calm and reduce the noise