F3 Knoxville

Tag: Drum Major

Tour de Lights

AO: asylum-pm
Q: Steam
PAX: High Heels, Drum Major, Pele (Jon Lindberg), Duggar, Doubtfire (Nick Bond), Rooney (Carl Whipple), Title IX (Christian Prescott), Brick, Pusher, CRISPR, Lilydipper, Sparkler, Swimmies (Nathan Chesney), Abacus, Tenderfoot, Whitey Titey, Gridiron, Cheetah Boy
FNGs: None
COUNT: 19
WARMUP:
– Mountain Climbers: 10×4
– Imperial Walker: 10×4
– Rockette: 10×4
– BAC: F + B — 10×4
– TN Rocking Chair: 10×4

THE THANG:
Mosey to the big lit up tree by the bathrooms
(1) Ring of Lights – Core 4
– Get in a circle around the tree
– Christmas Lights Fun Fact #1 — Prior to the 1880s, Christmas trees were lit by candles.
– American Hammer: 25×4
– Run to the sidewalk: 10×4 CDDs
– Back around the tree
– Christmas Lights Fun Fact #2 — After Edison patented the light bulb in 1880, Edward Johnson hand-wired 80 red, white and blue bulbs and strung them together around a tree in New York City, and then placed the trunk on a revolving pedestal. Then he called a reporter. A new fashion was born.
– LBCs: 25×4
– Run to the sidewalk: 10×4 CDDs
– Back around the tree
– Christmas Lights Fun Fact #3 — A string of 16 vaguely flame-shaped bulbs sitting in brass sockets the size of shot glasses sold for a pricey $12 (about $350 in today’s money) in 1900. But in 1894 President Cleveland put electric lights on the White House tree, and by 1914, a 16-foot string cost just $1.75.
– Flutter Kicks: 25×4
– Run to the sidewalk: 10×4 CDDs
– Back around the tree
– Christmas Lights Fun Fact #4 — There are an estimated 150 million light sets sold in America each year
– Gas Pedals: 25×4
– Run to the sidewalk: 10×4 CDDs
– Christmas Lights Fun Fact #5 — About 5,800 people are hospitalized annually for injuries involving falls while decorating their houses for the holidays.
– 25 SSH
Mosey across the street to the LAKESHORE lit up sign and/or trees
(2) The LAKESHORE Lit Workout
– All Xs are 25 reps on a 1 count
– L = LBCs
– 15 SSH at the small chapel
– Run back
– A: Alternating Shoulder Taps
– 15 SSH at the small chapel
– Run back
– K: Knerkin (merkin, but on your knuckles)
– 15 SSH at the small chapel
– Run back
– E: E2K (oblique crunch)
– Right ankle on left knee / switch after 14 reps or so
– 15 SSH at the small chapel
– Run back
– S: Squats
– 15 SSH at the small chapel
– Run back
– H: Hallelujahs
– 15 SSH at the small chapelq
– Run back
– O: Overhead Claps
– 15 SSH at the small chapel
– Run back
– R: Rockette Hillbillies
– 15 SSH at the small chapel
– Run back
– E: El Capitans to the chapel
– 15 SSH at the small chapel
– Run back
Mosey back to the big lit up tree
– Knock out Onstar’s 1st F Challenge today: 90 BBS
Mosey to the flag

MARY:
No time

ANNOUNCEMENTS:
Starfish convergence at the Rampart AO this Saturday at 7am

COT:
Talked about my Spotify Wrapped overview from 2023 (see below for what it looks like). If you looked back at this past year:
– Who did you listen to this year?
– Where did you listen this year?
– What were you tuned into this year?
– Did you pay attention to what you were paying attention to?
The word “listen” occurs 195 times in 188 verses in the Bible (ESV)

Thinking About Death Can Be A Key for Happiness

AO: asylum-daybreak
Q: Lilydipper
PAX: Brick, Lulu (Greg Huddy), F6, Waffle House (Brady Greene), Dung Beetle (Scott Kimsey), Qbert, CRISPR, Pele (Jon Lindberg), P3 (Jordan Simmons), Drum Major, Toto (James Smith), Pusher, Glamper, OnStar, Lilydipper
FNGs: None
COUNT: 15

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Q101

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Ghost Flag (F3Knoxville), Brick, Crash Dummy, Tenderfoot, Swimmies (Nathan Chesney), CRISPR, Rooney (Carl Whipple), Lilydipper, Madoff (Daniel Hereford), Steam, Drum Major, Pele (Jon Lindberg), F6, Glamper
FNGs: None
COUNT: 14
Regular workout with some Q-Tips and Pele’s Pointers mixed in
WARMUP: -10 Side Straddle Hops (4-ct), in cadence
– 10 Cherry Pickers (4-ct), in cadence
– 10 Grady Corns (4-ct, IC)
– 10 Windmills (4-Ct, IC)

THE THANG: MOSEY to DORA Parking Lot. Everyone do 10 BURPEES OYO! Q FAIL: Can’t do it, don’t do it.
Battle Buddy Up
DORAS:
– 100 MERKINS
– 100 DEAD BUGS (2-count)
– 100 BOBBY HURLEYS

When finished do alternating Imperial Squat Walkers (10x, 4-ct) and SSH (10x, 4-ct) until 6 is done.
Mosey to STOP SIGN at the southern point of the Loop Road.
QUARTER POUNDER:
– Run to first cone, 25 merkins, run back.
– Run to second cone, 50 Squats, run back
– Run to third cone, 75 Mountain Climbers, run back
– Run to Fourth cone, 100 SSH, run back

Mosey to some random trees, do 1) BEAR CRAWL with 5x Merkins at each tree up and back, then 2) LUNGES with 10 Froggy Jumps at each tree up and back.
MARY: Various ab and stretching exercises, called on PAX to lead.
ANNOUNCEMENTS: Bolympics Nov 4, shovel flag handoff Nov 2, Rucking 4-hour event Dec. 2
COT: Discussed the Word and Prayer portions of the Q. JOHN PRINE says about one of his best songs Angel of Montgomery): ‘The opening lyric is “I am an old woman, named after my mother…” I was very nervous about singing this in public for the first time. Because I thought that it would come across as too detailed, too amateurish. And I thought there must be a reason for that. I must not be doing it the right way, whatever the right way is.’ Just like with songwriting, there really IS no right way to do a BOM. Just speak about something you have learned, something important to you, something that might help others. Not everyone will respond the same way but I can guarantee that pretty much every one of your brothers will get something out of your message. From Exodus 4: But Moses said to the LORD, “Oh, my Lord, I am not eloquent, either in the past or since you have spoken to your servant, but I am slow of speech and of tongue.” 11 Then the LORD said to him, “Who has made man’s mouth? Who makes him mute, or deaf, or seeing, or blind? Is it not I, the LORD? 12 Now therefore go, and I will be with your mouth and teach you what you shall speak.”

Bday Relay of Misery

AO: shamrock
Q: Base Salary
PAX: Baby Boomer, Anchorman, Brick, slappy, Eliza, Ghost Flag (F3Knoxville), Toretto, Steam, Drum Major, Pusher, Curveball, Nacho Libre, Stitch, LeBling, Base Salary, Band Camp, Jardet, Commission, 2.0 Stiff Arm, 2.0 Stunner
FNGs: None
COUNT: 19
WARMUP:
SSH IC
Baby arm circles IC
Cherry Pickers IC
Downward/Upward Dog
Indigenous people run the field the long way
THE THANG:
Groups of 6 relayed through 5 stations.
Starting at the Flag side GoalLine- 50 yard Sprint, 20 yard Bernie, 20 yard mosey, 10 walk—> high plank/ low plank transitions @ far goalin—> Car. dry Docks & Mtn. Climbers @ stairs at bottom of bleachers —> modified stadium run to press box platform—> monkey humpers/imperial Walkers @ pressbox platform —> modified stadium run down ramp—> dips/SSH @ wall—> perfect merkins @ start point —> rinse & Repeat
MARY:
Superman/Banana
ANNOUNCEMENTS
Ghost flag has been stolen by Asylum PM.
COT:
Even since before arriving in the NFL, Deion Sanders had a swagger and arrogance about himself, something that continues to show up in sports headlines today. As a coach he gets more criticism for his comments, but as you look past the flash you see that the comments and actions are calculated and methodical. It’s his confidence coming through and speaking his future into existence.
I find myself desiring that level of confidence too. At a sales conference he said this (paraphrasing) ‘no one saw my biggest plays, because they happened at practice. There were no cameras when I made my biggest plays. I practice like I played, so when I played it was practice.’
Ephesians 6:10 reads “Finally, be strong in the Lord and in his mighty power” before detailing the armor of God. This is our practice and our confidence. That we trust in, lean on, and follow the guidance of the Lord in all times. We do it during good times and the blessings, so that when we hit trials and struggles we have practiced and are prepared to trust in his mighty power. That is our confidence in Him.
Through all of the braggadocios comments Deion has also been quoted saying this: “I don’t care what they say about me when I’m through with sports. I don’t want to be known as anything else in life but a great father.”

October and Octopus

AO: asylum-pm
Q: Curveball
PAX: CRISPR, Lizzy, Steam, Pusher, Abacus, Tenderfoot, Brick, High Heels (Henry Ritchie), Dung Beetle (Scott Kimsey), Piston, Drum Major, Swimmies (Nathan Chesney), Curveball
FNGs: None
COUNT: 15
WARMUP:
SSH
Cherry Pickers
Tie Fighters
On a hill 5 merkins one way then opposite
Abe Vagodas
Windmills

THE THANG:
Congested Reverse Route 66
11, 10, 9…. Merkins, Squats, and LBC
Everyone circles to pick up six. All finish together.

Pure Burn (on fence 3 rounds to 10)
10 each Side crunches,
30 Calf Raises

Doracides. Suicides to 3 cones/trees. 1 burpee, 2 burpees, 3 burpees.
100 Merkins
150 LBC
200 Squats
R/R until until six is up.

Three trees or points 20 yards apart in a triangle. At each spot 5 merkins, next round 10, final round 20. 105 total.

MARY:
10 flutters, 10 Gas Pumps, stretch a little, 1 minute or so Superman.

ANNOUNCEMENTS:

COT:
October is spelled similarly to Octopus. Googling one can take you down the curiosity path of the other. Sy Montgomery is an naturalist who tends to speak on Octopus. The octopus is really cool creature. And October 8th is World Octopus Day! Not national but world. So, it’s a big deal and kind of fits in the whole October original thought process.

Anyways, Sy has this quote: “I think all animals have souls. I feel certain that if we have souls, octopuses have souls, too. If you grant something a soul, it demands a certain level of sacredness. Look around us. The world is holy. It is full of souls.”

The move to fall/October has me thinking about holidays/football/Cubs playoffs/etc. And because of the constant interaction with my father and family while dealing with my father’s skin cancer and congestive heart failure, football is a popular topic. And my family is upset with the Chicago Bears. Cubs too. At first I believed that stress and non football issues played a roll in my anger and frustration towards my favorite franchise. But then I realized that I’ve always been like this. Not sure why? However, the thought expressed above by Sy helps. Remember, that those that anger you or disappoint you to a point of fury or action (throwing a remote, for example) have souls. Are part of a holy world. For me, this simple thought lessons my emotional extreme. It may help you too.