F3 Knoxville

Tag: Drum Major

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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?

Plunging Into the New Year

AO: asylum-daybreak
Q: Lilydipper , High Heels (Henry Ritchie), Charmin (John Willis)
PAX: OnStar, Rainbow, F6, High Heels, Veggie (Rylen Huddy), Crawdad (Robbi Dickens), Matlock (Bill Maddox), Choir Boy, Dung Beetle, Gibbler, Charmin (John Willis), Jumbo(Carter Dickens), Pusher, Pele (Jon Lindberg), Drum Major, lebowski, Tropicana, P3, Scully, Honeydew, Tenderfoot, Lilydipper
FNGs: None
COUNT: 22
WARMUP: Charmin had us doing all kinds of things that unnerved us before even getting to The Thang.
THE THANG: Charmin took us to three different pavilions where we were crushed with his mesmerizing and crushing exercises. We took CMU size boulders to the first pavilion and he made us raise and swing those things around until are arms could no longer take it.
High-Heels took over after the third pavilion of exercises by Charmin. High-Heels took us to the Caribbean parking lot where we ran from 6 o’clock counter clockwise to 9 o’clock stopping at 3, 12 and 9 o’clock to do various exercises. We did this about a million times until we were barely breathing. Lilydipper took us from there back to the 1st Pavilion to grab those doggone boulders that Charmin wore us out with. We had to go to the AO parking lot and team up for Doras. Partners did exercises with the dagnab boulders while the other ran around the parking lot, a heaving and a bursting with air until partners traded places. We weren’t done after we put the boulders back. Lily made us run various sprints (Bernie, High Knees, etc.) until we had stumble to the pavilion for the BOM.
MARY: We were so beat down what we didn’t have the time nor ability to do the Mary.
ANNOUNCEMENTS: Convergence at Big Ball on January 20!!
COT: Message: Plunging Into The New Year
Why do we this F3 Thing for another doggone year
1. It is completely stupid
2. It involves community.
3. It is a line of demarcation.
4. It is acceptance of pain.
5. It is release.
6. It is invigoration.
7. It is celebration.
Also, prayers for F6 on vocational search, prayers for those heading back to school or college, and praise for the health of Matlock’s nephew, John.

VPMQ

AO: asylum-pm
Q: Waxjob
PAX: CRISPR, Glamper, Rooney (Carl Whipple), Jeevan Kypa (Scrubs), Steam, Tenderfoot, Pele (Jon Lindberg), Drum Major, Brick, Down Under, Crash Dummy, Guppy, Abacus, Lilydipper, Waxjob, Whitey Tighty, Cheetah Boy
FNGs: None
COUNT: 17
A lovely, clear, and crisp winter afternoon. About 40°
WARMUP:
20 SSH
24 LBAC each way
5 Knoxville Cherry Pickers
10 Hindurkins
15 Tennessee Rocking Chairs
10 Failure to Launch
5 Burpees OYO
2 Burpees OYO
THE THANG:
Head to the top of Cardiac, make good use of the benches for 24 dips.
Next up is Traveling 11s with Merkins and BBS. Reps are as normal, but instead of just moving between two places, advance one light pole after each set. Mosey after the even number sets, and bear crawl the odd.
This took us all the way to the next intersection, so we cut cross country up to the Pavalon:
10 Table Rows
10 Step Ups each leg
10 Table Rows
24 Calf Raise (Straight)
24 Calf Raise (Toes-in)
24 Calf Raise (Toes-out)
10 Table Rows
1-Minute Balls to the Wall
10 Table Rows
Head back up to the parking lot for Mary!
MARY:
24 Flutter Kicks IC
24 LBCs IC
12 Side Crunch each side
A little bit of planking
Finish it off with some leg stretches
ANNOUNCEMENTS:
COT:
Ps 119:8-16
How can a young man keep his way pure?
By guarding it according to your word.
With my whole heart I seek you;
let me not wander from your commandments!
I have stored up your word in my heart,
that I might not sin against you.
Blessed are you, O Lord;
teach me your statutes!
With my lips I declare
all the rules of your mouth.
In the way of your testimonies I delight
as much as in all riches.
I will meditate on your precepts
and fix my eyes on your ways.
I will delight in your statutes;
I will not forget your word.