F3 Knoxville

Tag: F6

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.

Corrupting Crawdad’s Yoga Studio

AO: asylum-daybreak
Q: Bookman
PAX: CRISPR, Charmin (John Willis), Dung Beetle (Scott Kimsey), P3 (Jordan Simmons), F6, Pele (Jon Lindberg), Choir Boy, Crawdad (Robbi Dickens), Qbert, Bookman, Swimmies (Nathan Chesney), High Heels (Henry Ritchie), lebowski
FNGs: None
COUNT: 13
WARMUP:

SSHs
Gradycorns
Cherry pickers
Mosey

THE THANG:

Go up and down the ladder, Do 1st exercise then run to curb and back, !st and 2nd then run to curb and back, so on and so on
1 Burpee
2 HR Merkins
3 Box Cutters
4 Shoulder Taps (Total)
5 Imperial Walkers (2 count)
6 Side Lunge
7 Star Jacks
8 Mountain Climbers (total)
9 Squats
10 Crunches
11 SSHs (Single Count)
12 Apollo Onos
13 Merkins
14 Hello Dollys (Single Count)
15 Iron Mikes (2 count)

15 of each exercise to finish us off!

Atomic Habits by James Clear
The 3rd Law – Make It Easy
“Get your reps in”
Study of London cab drivers knowing the roads showed that the hippocampus (spatial memory) decreased when retired. Like weight training
Repeated motions decrease difficulty and become action. Active practice vs. passive learning
Put in your reps is the most critical step. Show up! Make them mean something.

MARY:
ANNOUNCEMENTS:
COT:

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.”

7s w/Steam

AO: asylum-daybreak
Q: Steam
PAX: Brick, F3 Pluto ( Hugh Nystrom), Pele (Jon Lindberg), High Heels (Henry Ritchie), Swimmies (Nathan Chesney), Choir Boy, P3 (Jordan Simmons), Waffle House (Brady Greene), CRISPR, F6, Lulu (Greg Huddy), Crawdad (Robbi Dickens), Lilydipper
FNGs: None
COUNT: 14
WARMUP:
– SSH: 20
– Merkin: 20
– Squat: 20
– LBCs: 20
– Flutter kick: 20×4

Mosey to the rock pile close to the Pavilion + get a rock
– Curls: 20
– Chest Presses: 20
We have just done the only 7 exercises we’ll do during the workout together.
KISS = Keep It Simple Superstar

THE THANG:
Mosey to The Island

(1) 7 Off-Ramps
– Going around the Island counter-clockwise, there are 7 off-ramps / sidewalks to your right
– At each point of contact you’ll rock one of our Xs for today
– Order: Curls, Chest / shoulder presses, flutter kicks, merkins, LBCs, SSH, squats
– You’ll see a cone at the entrance of each of these off-ramps
– Every off-ramp = 7 reps of the exercise on a 1-count (2 for flutter kicks)
– Execute 1 X, and then take a lap around the island
– Then you’ll complete off-ramp 1 again, and then off-ramp 2, then take a lap
– Rinse and repeat this – until you complete all 7 Xs
– 1 (lap), 1 + 2 (lap), 1 + 2 + 3 (lap) – adding another off-ramp each time

(2) 7s Up
– Murder Bunny 7x with your rock – THIS IS A MOVEMENT, NOT AN EXERCISE 😉
– Execute 10 flutter kicks + 10 LBCs
– Rinse and repeat until you get to turn 1 (called an audible halfway up because these suck
– @ turn 1 = bear hug carry your rock 7 paces, but this time instead of flutter kicks + LBCs, do 10 squats and 10 merkins
– Rinse and repeat until you get to turn 2
– @ turn 2 = carry your rock to the top of Cardiac Hill, and somewhere in between – knock out 50 SSH and 50 curls

Shoulder carry rocks back down to the rock pile

MARY:
Get on the curb in the AO parking lot
– 25% sprint down + Bernie back
– 75% sprint down + Bernie back
– 100% sprint down and back

ANNOUNCEMENTS:
– 8 year anniversary / Brolympics: likely to be Nov. 4 or 11 – more info coming out this weekend about it

COT:
-The problem is we tend to act on what we believe even when what we believe isn’t anything we should. (Read Romans 7:14-21 to hear Paul talk about this) As a result, buying into the one thing becomes difficult because we’ve unfortunately bought into too many others — and more often than not those “things” muddle our thinking, misguide our actions, and sidetrack our success.” — from “The One Thing” by Gary Kelly
– What is one lie you’ve believed or bought into this week?
– Read the truths on pages 206-207 –> Check out post below for more
– God has more for you