F3 Knoxville

Tag: Dumpster Dive (Brad Burnette)

You Olympics

AO: shamrock
Q: Stitch
PAX: slappy, Swifty, Dumpster Dive (Brad Burnette), LeBling, Crawlspace, Cobbler, Anchorman, Nadia (Aaron Jacques), Oscar Meyer, Skidmark, Stiff Arm
FNGs: None
COUNT: 12
WARMUP:
SSH
Grady Corns
Fat Guy/Little Coat
Imperial Walkers

THE THANG:
Mosey to the track

25 Merkins
25 Squats
25 Hello Dolly’s
25 SSH
5 Burpees
1 Lap around track
X4

Mosey back to COT

Wiffle Ball at the COT for 15 mins. 2 Teams. 3 pitches for each hitter. Tag, force or hit the runner with the ball = OUT. Batting team does the number of Burpees for each out they have. Defense does a Burpee for every run scored. HR = Hit ball over the parking lot.

COT:
It’s Back to School week! Summer is coming to a close for many and that means schedules and busyness are ramping up. Shopping, supplies, new classes, new activities, new routines, running from here to there. It can be overwhelming not only for our kids but for us.

Often, at times like this, we knuckle down and become uber self reliant. We plot and we plan and grind it out. We fill up our schedules, allowing them to dictate our rhythms or lack thereof. We almost create this sense of pride in our busyness.

“In returning and rest you shall be saved; in quietness and in trust shall be your strength.” Isaiah the prophet wrote about Judah wanting to flee from the Assyrians and trust in Egypt for their protection. Egypt! The original oppressor. Instead of trusting in God’s sovereignty and plan, they created their own. “Stubborn children”, “adding sin to sin”, and “suffering shame and humiliation”.

They were unwilling. Isn’t that the human condition? I know I’m guilty of this. But “therefore the Lord waits to be gracious to you, and therefore he exalts himself to show mercy to you. For the Lord is a God of justice; blessed are all those who wait for him.”

So, a different time, place, people, and set of circumstances for sure! But, the same God still exists, 2700 years later. Do we stop? Do we listen and learn? When life comes at us faster than we are ready for it, do we rush to avoid or control it?

I challenge you today to be quiet. Wait. Breathe! Don’t max out your schedules. Make time for what’s important. For me, that’s time with God. It’s not my strength, but he’s so patient and gracious to me, it doesn’t have to be. What has he already revealed to me and how is that calling me to use wisdom and discernment? Be intentional to spend time with your spouse, kids, and friends. And, like Mermaid said last week, take care of yourself, seek help and reach out when you need it.

1st Q In My 30s – Track WOD

AO: shamrock
Q: Steam
PAX: Pom Pom, Base Salary, Curveball, Commission, Caveman, Dumpster Dive (Brad Burnette), Mermaid, Crawlspace, Skidmark, Lizzy, Smoked Pickle, Lil’ Spice, DeVito, Flower Pot, Stitch, Gringo, Twitch
FNGs: None
COUNT: 18
WARMUP
– Mountain Climber: 15×4
– Merkin: 15×4
– Imperial Walker: 15×4
– Rockette: 15×4
– 3 burpees

THE THANG
(Mosey to the track – via side entrance by the baseball field)
– Whiteboard on track

(1) Cash In Lap
– 15 iron mikes
– Run to the opposite side
– 15 dry docks
– End up back here

(2) 6 Laps
– 6 total laps
– Reps at each end of the track
– 5, 10, 15, 20, 25, 30 = 6x
– Each round will have 1 X for both ends of the track. So in 1 full lap, you’ll hit two rep stations
– 1 — Burpees (5)
– 2 — Squats (10)
– 3 — Merkins (15)
– 4 — LBCs (20)
– 5 — Imperial Walkers (25)
– 6 — American Hammers (30)

(3) Cash Out Lap
– 15 Apollo Onos
– Run to the opposite site
– 15 Apollo Onos
– End up back here

Last lap — mosey the curves, sprint the straightaways

(Mosey back to the flag for Mary)

MARY
Core 4
– Flutter Kicks: 15×4
– Hello Dolly: 15×4
– LBC: 15×4
– Box Cutters: 15×4

ANNOUNCEMENTS
– Summer Convergence: UnCOVEred on 7.13.24
– uncovered-summer-convergence for more info
– Summer SWOLEstice — see Mermaid’s post in the f3knoxvillemain channel from yesterday
– Marine Corps Mud Run — August 31 in Maryville
– See Lizzy for more info

COT
“I wish the ring had never come to me,” said Frodo.
“So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given us.

– Time is the only non-renewable resource — invest it well
– The investment of time we make in F3 furthers the mission, and we see the ripple effects in and outside of F3
– F3 has been a part of my life for close to a decade – and has changed, shaped, and molded me drastically. It’s a gift and privilege to be out here with you men.

Shag Carpet Crawl

AO: shamrock
Q: Stitch
PAX: KickFlip, Curveball, Commission, Anchorman, Base Salary, Survivor, Guardrail, Wanderer, LeBling, Baby Boomer, The Situation, Swifty, Free Fall (Justin Whitaker), Honeydew, Mermaid, Eliza, Dumpster Dive (Brad Burnette), Stiff Arm (Devin Ware), Fab Five (Mark Tichon)
FNGs: None
COUNT: 20
WARMUP:
SSH
Tie Fighters
Tempo Squats
Imperial Walkers
Mountain Climbers

THE THANG:
Mosey w football to the Coupon pile
25 Merkins
25 OHP
25 Curls
25 Tricep Dips

Football mosey to football field

>From the endzone corner we will Lunge Walk to the Goal post and do 5 Burpees. Mosey to the far end (middle of the field) and then Bear Crawl to the next endzone corner. Will then do 5 Burpees, 25 Squats. Mosey back to the 1st corner endzone and then Lunge Walk to the next corner. 5 Burpees, 25 Squats, 20 Shoulder Taps, etc. Mosey, repeat…

After each lunge/crawl we add a set:
(5) Burpees,
(25) Squats,
(20) Shoulder Taps,
(15) SSH,
(10) Flutter Kicks – 4 ct.
(5) more Burpees to end.

Run the stairs on the last lap.

MARY:
Circle up for Mary (PAX callout):
Jane Fondas
Freddy Mercuries
Supermans
Hello Dolly

ANNOUNCEMENTS:

Sign up for Haw Ridge (April 5)

COT:
50 Years!! – 1974 Fun Facts:

-Richard Nixon was president but resigned because of the Watergate scandal, and Gerald Ford became the 38th president.
-Hank Aaron broke Babe Ruth’s HR record with #715.
– Speed limit was set to 55 MPH to help save on gas, which averaged $.53 per gallon.
– The average home price was $35,000 and rent was $150.
– Blazing Saddles was the top grossing movie, by Mel Brooks and Happy Days was new to TV.
– The Rubik’s Cube was introduced.
– You likely heard the phrase “Tastes great, Less filling!” – Miller Lite
– UPC barcodes were created and first used at supermarkets in Ohio.

If you were here at my last Q, about 3 weeks ago, you’ll remember that I talked about truth and the importance of grounding your life in objective, not subjective truth. Truth tells us something about the nature of reality, whether we believe that or not. Jesus was an example of truth, “I am the way, the truth, and the life”. Truth guides us in our faith. Not blind faith, but good reasons to know what to put our faith in.

It was a little more than 10 years ago that I began to reengage my faith. My Christian faith. I had been wandering away from God for some time. I was struggling as a young father, was in a difficult marriage, and in a challenging retail career. I needed some answers. I needed some direction. I needed some real brothers. And, I needed truth to be at the center of it all. I needed God.

So, I returned to church and I got plugged into a men’s group. It wasn’t just a “How was the game?” group, or “What kind of car do you drive?” group. It was real. It was connecting. It was hard. It made men open up and be vulnerable. It was life. It was true! It really saved me at a dark time in my life. Those men and that community.

Fast forward to 2021. My Christian faith had strengthened. My community life was also much stronger. But I was still a Sad Clown, in a few ways. My physical condition was not so great. I needed growth and strengthening in that area, as well. I had a close friend at church. Many of you know him as Guardrail and I’m thankful he’s here today. He was the one that first told me about F3. He told me about the nicknames, the 5:30 meetings (which I thought was crazy), and the community and leading that was taking place at F3. Often, when we were together, he would casually throw out a “you should come by F3 in the morning. Check it out”. It took awhile, but I finally showed up one morning. It just happened to be Booster’s 50th Birthday Respect Q. Guys showed up on a chilly April morning wearing button up shirts and ties to workout in the gloom. It was fun, and a bit festive… until we started the workout. And then I nearly died! KickFlip was there and he remembers how I struggled just to make it to from station to station of our 4 corner workout.

That brings me to today. I’m 50!

Have I finally figured out life? Nope.

Is life still hard and with struggles? Yep.

Do I still struggle with things I feel like I shouldn’t still struggle with? Yes, but fewer.

Do I have God back in my life? Yes!

Is goodness and truth present in my life? Yes!

Am I more physically fit and stronger today? Yes! In the best shape of my life and about 20 lbs lighter than I was when I showed up.

Do I have more than 10 men that I can call on when I am in those struggles and need someone to lean on? Yes! (By the way, there are very few men in our world who can say that).

Is my life more meaningful and richer today than it was when I was 40? Absolutely, 100%, without a doubt!
God, Truth, and F3 (Fitness, Fellowship, & Faith), are all a part of my life today and I wouldn’t trade it for anything.

If you know someone that needs F3, give them a friendly nudge. We all know what this group means to us and what it can do for someone else. Thank you, ALL! I love you!

Bro Love

AO: shamrock
Q: Anchorman
PAX: Stitch, Snaggletooth (Elijah Tafao), Honeydew, Oscar Meyer, Swifty, The Situation, Dumpster Dive (Brad Burnette), Curveball, KickFlip, Mermaid, Anchorman, Dos Años
FNGs: None
COUNT: 12
WARMUP:
Run in circles

Side shuffle then reverse

High knees

Butt kicks

Tie Fighters X10

Cherry Pickers x5

Smurf Jacks (IC) 4 CT x 10

Stretch quads, runners, downward dog, cobra
THE THANG:
Mosey to rock pile

Grab 2 rocks

Butterflies – 60 seconds

Twinkletoes with rocks held out – 60 seconds

Butterflies – 60 seconds

Curb squats – rocks out in front – 60 seconds

Butterflies – 60 seconds

Drop the rocks and mosey to the CMU pile
—-
Stop halfway for 25 curb dips and 25 Merkins
—-

CMU push pull or drag sale

AMRAP: CMU bench press, curls, rows, triceps: while 1 man drags 2 CMUs around the circle to hand off to the next guy. Modify to farmer carry if you want.

Pull-up bars and swing set pulls

One more round of 25 curb dips and 25 Merkins

MARY:
Dealers choice
ANNOUNCEMENTS:
COT:
Slappy asked us if we really believe that God loves us. He asked us to dwell on that and what it means.
What came to my mind was my experience the day before on Sunday at church. We had communion and I walked down like we do once a month. For some reason I was flooded with a wow moment. I was just shocked and honored that Jesus wanted me to come have this special fellowship with him. I was invited to this? It wasn’t so much an “I’m not worthy shameful” feeling, but I just felt honored to be invited to his table.

So that was Slappy’s word and I really appreciated his thought provoking words.

I want to talk real quick about another love. Brotherly love. Loving your neighbor.
This group of men and what you guys display. I feel honored to be invited and welcomed into this circle of awesome dudes.

I’m naturally prone to hang back in the shadows and could easily slip away from a group. When I started to consistently show up for F3 years ago I already played it out in my head that I would probably just do this for a while and then casually slip away.

Then Judge Judy said “Hey Anchorman, when you are going to sign up to Q” I was like, oh crap, I stayed too long. Then I lead my 1st and I freaking loved it.

To further keep me from leaving I could rattle off countless men at Shamrock that consistently reached out to me and made me feel like I belonged here. I have witnessed so many examples of love thy neighbor at this location. So, thank you guys for living that out! Let’s keep it up.

1st SHAMruck of 24

AO: shamruck
Q: Oscar Meyer
PAX: Eliza, Snaggletooth (Elijah Tafao), Mermaid, Mailbox, Tailhook, slappy, The Situation, Dumpster Dive (Brad Burnette), Dumpster Dive, Oscar Meyer, None
FNGs: 1 None
COUNT: 11
WARMUP: none
THE THANG: disclaimer then straight ruck to hey bear and back
MARY:
ANNOUNCEMENTS: convergence (f3 smokies) Saturday 7 am (springbook in Alcoa)
COT:1st cor 6:19-20
Mental health is a big deal! We are all working on our physical bodies and need to keep the mind healthy as well. I had a good friend die by suicide last year. If you are having issues or problems get help! Grab a friend or counselor and get help! Also with new years comes resolutions don’t try to change everything keep reiterating your self a small change over. Long time will do much more than a large unsustainable change.