F3 Knoxville

Tag: F3 Pluto ( Hugh Nystrom)

Climbing P3’s Ladder

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Waffle House (Brady Greene), Backflow (Wesley Hunt), Matlock (Bill Maddox), Pac-man, Cinco (Scott McGuire), F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 8
WARMUP:

5 Easy up/downs
*Pause for Disclaimer*
20 SSH
Lap around the Pavilon
Rockettes
Tie Fighters
Runners Stretch
Shoulder warm up – MPs, Front Swings, Carltons
BBQ Squats
Tempo Merkins

THE THANG:

Mosey around Pavilon to last corner and lunge back length of Pavilon.

5 up/downs
Repeat Pavilon lap above, except bear crawl last length

5 up/downs
10 Dirkins
repeat lap, burpee broad jump back

5 up/downs
10 Drikins
10 table Rows
Repeat lap, lunge back

5 up/downs
10 Dirkins
10 table rows
15 big Bois
repeat lap, bear crawl back

5 up/downs
10 Dirkins
10 table rows
15 big Bois
10 irkins
Repeat lap, burpee broad jump back

5 up/downs
10 Dirkins
10 table rows
15 Big Bois
10 Irkins
20 Air Squats
Repeat lap, lunge back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
Repeat lap, bear crawl back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
20 Superman’s
Repeat lap, burpee broad jump back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
20 Superman’s
15 Dips
Repeat lap, lunge back

MARY: Notta

ANNOUNCEMENTS:

Hardship Hill
Talked about the unfortunate timing of the Vols/Wildcats game during EFHR

COT:

Discipline is choosing between what you want now and what you want most – Abe Lincoln

True happiness does not always equate to fun or easy

“The secret of happiness is not in doing what one likes, but in liking what one does.” – James M. Barrie

Spring Has Sprung…Let’s Do Work

AO: asylum-daybreak
Q: Crawdad (Robbi Dickens)
PAX: Pele (Jon Lindberg), Waffle House (Brady Greene), Snitch (Cory Beilharz ), F3 Pluto ( Hugh Nystrom), Crawdad (Robbi Dickens), Steam, Veggie (Rylen Huddy), Doubtfire (Nick Bond), Lilydipper, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 10
WARMUP:
SSH – 100
Imperial Walker – 10
Little of this this, little of that
Tempo Merkin – 10

THE THANG:
Scamper up Baby Cardiac and over to ‘all my benches’ at the top of Cardiac.
– One cycle of the Crawdad Comebacks with 20 LBCs at the switchbacks
– Mosy over to the Pier – stopped for 50 squats (25 on 4 ct)
– At pier, added ten years to our lives with “Junk Science” – 40 merkins – and watched the BSIA in all its glory,
– Mosy’d to “District 13” (furthermost corner of the AO by River and stink plant) and did 50 more squats.
– Began the Bataan Death March up and over the Brose Bowl, past the Yoga Studio, up Pickets Charge and down Everest and then back up Everest to the Coliseum.
– Cold Yoga at the Coliseum! AND Mary.
– 100 Hello Dollies, 40 Flutters, and yoga core.
– Mosy back to AO for some 15 yard dashes.
– Closed out with some ATMs.

MARY:
Mary on the go.

ANNOUNCEMENTS:
Lots of prayer requests. People are hurting. People are sick. Reach out to your brothers.

COT:
Johann Sebastian Bach is said to have walked about 250 miles (400 km) from Arnstadt to Lübeck in 1705 to meet and learn from the famous organist and composer Dieterich Buxtehude.

How often are we willing to put in the work spiritually, professionally, or personally? Bach was a prodigy and was willing to do it. Part of today’s workout was to come out and sweat. The guys that completed the real Bataan Death March were surviving…so today wasn’t about time or racing but about finishing…and a lot of guys did.

Great work today men!

Getting Ready for March Madness

AO: asylum-am
Q: Sawdust
PAX: Pac-man, Hands, Matlock (Bill Maddox), TRC/Crab legs, Grandslam, Tropicana, F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Stretch
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings
– Line Drill with Bobby Hurleys

THE THANG:
1. Phase I:
– Peter Parkers at the base of Baby Everest
– Bernie halfway up and sprint the balance to the Summit
– One Manmaker at the Summit
– Run up to the Asylum Building and down to the Basketball Court, stopping at certain areas for exercises along the way
1. Phase II:
– We attempted to play a game of HORSE by having the PAX do an exercise while one person took a shot. If the shot was made, the shooter had to do a burpee. If he missed, the whole PAX had to do a :burpee:. F3 Pluto ( Hugh Nystrom) was overjoyed with the amount of :burpee: that were done by all. Let’s just say we’re not competing in any basketball tournaments as a team.
1. Phase III:
– Made our way to the artificial turf baseball diamond
– One PAX Bearcrawled to 1st base, Karaoked to 2nd base, Bernied to 3rd base & Karaoked Home.
– During the iteration, the rest of the PAX did an AMRAP of an exercise. It changed for each time someone rounded the bases.
1. Phase IV:
– Make our way back to the AO stopping at stations for various exercises.
MARY:
– BBQ Squats

ANNOUNCEMENTS:
– Haw Ridge Sign-up

COT: Be a chain breaker! One of the men I know in my small group shared some of his life story. His family and the area he grew up in was impoverished and contained some bad environs. He joined the Air Force out of high school and got out of the bad situation and has seen the blessings of following the Lord. Reviewed Isaiah 58:1-12.

Think Again

AO: asylum-daybreak
Q: CRISPR
PAX: Crawdad (Robbi Dickens), Pele (Jon Lindberg), Snitch (Cory Beilharz ), Drum Major, High Heels (Henry Ritchie), Choir Boy, Lilydipper, F3 Pluto ( Hugh Nystrom), CRISPR, Brick, Soot
FNGs: None
COUNT: 11
WARMUP: Did it, with some Dynamic Pigeon poses.

THE THANG:

Run up the dragon doing reverse lunge jumps
Some Supine Bird Dogs
At the Colosseum, and Around the Clock with Tempo Merkins, Supermans, and LBCs.
Dora Time. Round 1) Single Leg RDL and OH Press. Round 2) T – Merkins and Cross Leg Crunch. Round 3) Single Leg Suitcase Crunch and Hello Flutters.
Around the Clock again with Lateral Lunges and Squats.
Run down the dragon doing reverse lunge jumps
William Wallace at the AO.
MARY:

ANNOUNCEMENTS: Escape from Haw Ridge 3/28, Hardship Hill 5/17

COT:
As a kid in the late 80s, I believed Shawon Dunston was the greatest shortstop in baseball. The only channel in my hometown showing baseball consistently was WGN, so when I formed my opinion on shortstops, Shawon Dunston was all I knew. I made the decision with all the data I had at the time.
Over the summer, when I started getting dropped off at the babysitter at like 6:30am, and I watched ESPN Sports Center on repeat for hours. With that, I gained new information, like Barry Larkin, Ozzie Smith, and Alan Trammel. New evidence challenged my opinion.

I remember thinking, even as a kid, that I couldn’t change my opinion. I had previously told everyone that Dunston was the best, so what would they think if I changed what I’d been saying? Also, I remember feeling that if I could be wrong about Dunston, what else could I have been wrong about?

When you form an opinion or make a decision, you do so with all the information you have at the time. But, we should recognize that we all do so with incomplete data. Over time, as you learn more information, you should use it and re-examine your opinion or decision. That can be hard, because there are social pressures that come changing what you’ve said, and personal stress of questioning what you’ve believed to be true.
Adam Grant write a book called “Think Again”, which gets into this concept at a deeper level than baseball players, so I encourage everyone to give it a read, or at least find a YouTube summary of the book. www.barnesandnoble.com/w/think-again-adam-grant/1137570667;jsessionid=9D0766EB363B1AD226CA5CB402E75340.prodny_store02-atgap16?ean=9780143138525

And FWIW – I was right about Greg Maddux. GOAT!

Tour de Pavilion

AO: asylum-daybreak
Q: Steam
PAX: Brick, Pele (Jon Lindberg), Lulu (Greg Huddy), Veggie (Rylen Huddy), F3 Pluto ( Hugh Nystrom), Fruit of the Loom (F3 Tallahassee), CRISPR, Lilydipper, Mr Jinxy, Honeydew, lebowski
FNGs: None
COUNT: 12
WARMUP
– SSH: 25×4
– Squat: 12×4
– Merkin: 12×4
– Rockette: 12×4
– BAC (F): 12×4
– BAC (B): 12×4

THE THANG
5 rounds of the following to start – 10 reps each
– Incline Merkins
– Dips
– Table Pull-Ups
– Step-Ups/Box Jumps
– Run to the gate and back

Begin the Tour de Pavilion

New(ish) Pavilion (NP)
– Xs: Incline Merkins, Decline Merkins, Table Pull-Ups
– 15 reps each / 1 count
Marble Pavilion (MP)
– Xs: American Hammers, Heels 2 Heaven, LBCs
– 15×4 reps each
Pitstop at the Bros Bowl
– Run up to the top
– 15 down/up merkins
– Run to the Muscle Beach pavilion
Muscle Beach Pavilion (MBP)
– Xs: Box Jumps/Step Ups, Diamond incline merkins, elevated claf-raises
– 15 reps each / 1 count
Tower Playground Pavilion (TPP)
– Xs: Squats, Imperial Walkers, Dips
– 15 reps each / 1 count

Mosey back to the Big Pavilion – but with an Asylum PM classic: the battle buddy mosey
– Share 1 thing that was good in your week
– Share 1 thing that was challenging/tough in your week

MARY
– 1 more round of the initial workout (10 reps of incline merkins, dips, table pull-ups, and box jumps/ste-ups)
– Core 4: 25×4 of the following core Xs
– Flutter Kicks
– American Hammers
– LBCs
– Freddie Mercuries
– ATMs
– 15×4 shoulder taps
– 10×4 slow merkins
– 10 merkins OYO
– SWS (Stretching With Steam)

ANNOUNCEMENTS
– Check the announcements channel for regional updates, the Send Me newsletter, and Beyond The COT podcast updates
– New formatting for Send Me – you’ll hear more about this over the coming weeks leading to March

COT
Say You’re About It – Be About It
Here are the highlights from the Word today. danhenson.substack.com/p/f3-word-11525.

– We’re here to challenge and encourage each other, work hard, and push each other to be better men for ourselves, our families, our friends, and our spheres of influence.
– My hope is that when you show up to an F3 workout (wherever that might be), you are challenged and encouraged in your Fitness Fellowship and Faith. Just as Paul encouraged Titus in leading by example in speech, conduct, and work – we should do the same thing with each other.
– Cut out the negativity, complaining, putting down others, inappropriate and over the line mumblechatter – we don’t have time for that garbage and it’s exhausting. We’re here to work hard together + maximize the time we have during a workout (45 minutes, 60 minutes, whatever).
– Our environment and surroundings should not dictate or character, conduct, and discipline, or the ability to work hard.
– The same methodology applies to the mission of F3: to plant grow and serve small workout groups for men for the invigoration of male community leadership. If we say that we’re about that mission – let’s be about that mission.
– If we say we’re about this life of High Impact Manhood – let’s be about it. Our wives, families, friends, and communities we are a part of need us to be.
– Be challenged and encouraged that you have it what it takes to be the HIM you were called to be – with the guidance of God and the help of each other. Get after it brother. Iron Sharpens Iron!