F3 Knoxville

Tag: Glamper

Summer SWOLEstice Circuit

AO: asylum-pm
Q: Butterknife
PAX: Colonel (Alex Wallace), Lilydipper, Doubtfire (Nick Bond), Glamper, Convoy, Crash Dummy, Dain Bramage (Will Olson), Windex, Pele (Jon Lindberg), Drum Major, Lizzy, Tenderfoot, Butterknife, Brick, Mr Jinxy
FNGs: None
COUNT: 15
WARMUP:
SSH
Windmills
Baby Arm Circles forward and backwards
Cherry :cherries: Pickers
Tempo Squats

THE THANG:
Mosey to the colosseum with person in front falling off for 2 burpees

Circle up :bear: crawl to the center give some dap crawl :bear: back stand up x3

45 second stations we ran the inner loop after completing two stations. I sprinkled in some different drills throughout.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS
Man makers w/ 20 lb dumbbells
Walking Lunges with weighted bag

Kick Flip’s Mucho Chesto

Med ball toss drills with core focus.

MARY:
10 burpees for our fallen CMUs.

ANNOUNCEMENTS:

COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

Cheerful Hearts

AO: asylum-pm
Q: Tenderfoot
PAX: Abacus, Lilydipper, Pele (Jon Lindberg), Colonel (Alex Wallace), Crash Dummy, Glamper, Pusher, Steam, Brick, Shogun, Catnip, Billy Jean
FNGs: 2 Catnip, Billy Jean
COUNT: 13
WARMUP:
– SSH: 25
– BAC (F): 10
– BAC (R): 10
– *Speed Skaters: 15
– Groin stretch OYO: 30 seconds
– Wedding Singer’s hamstring stretch

THE THANG:
(1) Active “Warmup”
– Ballerinas/Toe Squats: 10
– Mosey to base of Everest
– Bernies halfway up Everest (to base of peak)
– Mosey
– *Apple Pickers
– Mosey toward shady grove at NE corner of park
– Butt kicks
– SSH: 50

(2) Set #1
– *Mountain Merkins: 5/10?
– Hillbilly Squats: 15
Dad Joke: How does Moses make his coffee?
– BBS: 15
– Mosey
Dad Joke: After an unsuccessful harvest, why did the farmer decide to try a career in music?

(3) Set #2
– Air Squats: 20
– Dive-bombers: 5
– *Muay-Thai Lunges (right leg): 10
– BBS: 15
– *Muay-Thai Lunges (left leg): 10
Dad Joke: Did Eve have a date with Adam?
Dad Joke: I went running with my Bible…
– Mosey up toward Asylum building
Dad Joke: I seem to get sick on weekdays…

(4) Set #3
– *Indian Bear Crawl
– Split into 2 single-file lines
– Loser does 10 burpees
– Winner does 5 burpees
– Walking Lunges
– Bernies
– Sprint to the flag

Apologies if I’ve forgotten any add-on exercises or gotten anything out of order.

ANNOUNCEMENTS:
– Summer Convergence: UnCOVEred on 7/13
– uncovered-summer-convergence
– Asylum PM Camping Trip
– bluegrass-pm-otb
– westhills-ruck-otb

COT: F3 (and our community of brothers) challenges us to do hard things – physically, mentally, etc. – but one of the hardest things in life, especially as a man, is reclaiming the cheerful heart and jovial innocence that we were born with but have lost along the way. F3 provides the opportunity to experience a safe space amongst brothers where we can let down our guard, be lighthearted, and have fun. It’s okay to be silly, goofy, and playful here because we know that we won’t be judged. We’re surrounded by men who love and trust one another. I believe that we should embrace this opportunity and challenge ourselves and each other to open up, to laugh, and to reclaim the cheerful heart that God has gifted us.

New Exercises Descriptions
*Speed Skater (from half-squat starting position): 1 rep = (push off with left leg into a long right-hop, landing on right foot in single-leg half-lunge; left foot swings behind, remaining raised; from this position, repeat same movement over to left foot in one fluid motion)
*Apple Pickers (skipping-like forward motion): single-leg jump, opposite leg high-knee; arm opposite of high-knee reaches for the apple; repeat w/ opposite leg/arm
*Mountain Merkins: 1 rep = (plank, right knee to right chest, left knee to left chest, right knee to outside right elbow, left knee to outside left elbow, right knee across to left chest, left knee across to right chest, Merkin)
*Muay-Thai Lunge: reverse lunge, same knee then proceeds to high knee (in one fluid motion); repeat w/ opposite leg
*Indian Bear Crawl: same as Indian Run, but Bear Crawl instead of a Mosey

Birthday Girl

AO: asylum-pm
Q: Toretto
PAX: Title IX (Christian Prescott), Mr Jinxy, Drum Major, Dr Phil, Pusher, Lilydipper, Switchhitter (Tony), Pele (Jon Lindberg), Curveball, Lizzy, Brick, Dain Bramage (Will Olson), Glamper, High Heels
FNGs: None
COUNT: 15
WARMUP:
SSH, mountain climbers, Circle run, butt kicks, high knees, stretch as needed

THE THANG:
PARTNER UP
Station 1;
Partners alternate between 50 yard run and AMRAP SSH, no cheat merkins and big boys

Station 2;
Partners alternate between hill runs and AMRAP derkins, dips and lunges

Station 3;
Burpee/ imperial Walker 7’s

MARY:
Circle Mary

ANNOUNCEMENTS:
bluegrass-pm-otb officially launched at Bluegrass Elementary
westhills-ruck-otb officially launched at West Hills Park

COT:
Moment of silence for those who fell on D-Day

[bluegrass-pm-otb] The first Bluegrass Killer hot workout!

AO: bluegrass-pm-otb
Q: Pusher
PAX: Brick, The Situation, High Heels, Steam, Flashback, OnStar, Down Under, Lightweight, Glamper, Pele (Jon Lindberg), Fingerlicking
FNGs: 1 Fingerlicking
COUNT: 12.
WARMUP:The motivator x 5 , arm blasters x 10, slow tempo squat x 10, Merkins, Trunk twist

THE THANG: Run through the track with 4 stops (5 reps)
1st set: Merkins, Diamond Merkins, Wide Merkins
2nd set: Flutter Kicks, hello dollys, bigboy
3rd set: Jump Squats, squats, Apollo oh no speed skates

Mosey to rd
10 reps 2 stations up and down the rd. 10 merkins, dry docks, shoulder tap 3 laps

Mosey to benches and 7s of step up and Dips

Walk to the playground hang tight stretching shoulders.

Mosey to the front of the School (tables) Sevens incline Merkins, Squats, Then anothnset of Dips and squats.

Go to the corner of the school and feet against the wall or back against the wall and hold for 20 secs, squats x 10 , Rocky Balboa.
And Final push mosey to the Flag. :punch: :punch: :punch:

ANNOUNCEMENTS: launching of Bluegrass AO

COT: Be the leader and helping others for their weakness.

NOT a Murph

AO: asylum-pm
Q: Steam
PAX: Abacus, Lizzy, Tenderfoot, Glamper, Lilydipper, Crash Dummy, Drum Major, Pele (Jon Lindberg), Chad Harvey(Pink Panther), Brick, Showgun, Dr. Phil, 0
FNGs: 1 0
COUNT: 13
WARMUP
1. Baby Arm Circle (F) – 10×4
2. Baby Arm Circle (B) – 10×4
3. Rockette: 10×4
4. Grady Corn: 30×4
5. Hillbilly: 10×4

THE THANG
[ Cash In ]
1. 100 SSH (1-count)
2. 75 LBCs (1-count)
3. 50 Mountain Climbers (2-count)
4. 25 Frog Jumps

(Mosey down around to the right to the rock pile below the BSIA Overlook)

Mini-Murph
– 200 merkins
– 200 squats
– 200 bent over rows
– = simulating the 600 total reps in a real Murph
– Form is crucial – crucial
– Instead of running 1 mile on the front and back end of the reps, we’ll run a specific route after each round of reps
– Run an L route around the Pickett’s Charge field
– Rounds of reps
– All 3 Xs
– 25 reps each
– Total of 8 rounds = 600 reps
– Put rocks back
– 25 chest presses + 25 curls
– Mosey back to the flag for Mary

MARY
[ Cash Out ]
1. 100 SSH (1-count)
2. 75 LBCs (1-count)
3. 50 Mountain Climbers (2-count)
4. 25 Frog Jumps

ANNOUNCEMENTS
– Join Lilydipper’s team of champions for Hardship Hill on Monday!
– Drum Major has put together a killer 2nd F event for us this Friday — check out his Slack post above.
– I will be Q’ing a Memorial Weekend Murph at asylum-daybreak on Saturday — join us!
– F3 in the Nude — Swimmies (Nathan Chesney)

COT
I sat there and felt sorry for myself for one minute, then I had to keep going.
-Marcus Luttrell
– I find myself in this position more times than I’d like to admit – feeling sorry for yourself

Events from Operation Red Wing, June 28, 2005
Read the highlighted sections on pages 266-267 in Lone Survivor by Marcus Luttrell

Draw A Line In The Sand
“I rolled over, and I was paralyzed from the waist down. I started crawling, pulling, using my elbow to start pulling myself through the dirt and out of this ravine. Well I got up and the sun was going down, and I started to crawl. I was in bad shape. I didn’t know what to do. And I was laying in this tree, looking at the moon, and I was feeling sorry for myself. And I must have laid there….my brother was a Navy SEAL too, I got a twin brother, he’s a Navy SEAL. And I was thinking about him a lot and my teammates, and all the training I had been through. I laid there and I was like, c’mon, get up. Let’s go. That’s exactly what I said. What was I gonna do, lay down there and die? I wasn’t gonna do that, I definitely wasn’t gonna feel sorry for myself. And I kept thinking like, I’m still alive man, I mean, I’m alive. They fought and died by I’m still alive. The mission’s still on, let’s go. So, I reached out and I grabbed a rock and I reached out as far as I could and drew a line in the dirt in front of me. I’m gonna crawl to that until my feet hit it and if I’m still alive I’m gonna do it again. That’s what I did. I’d draw a line, until my feet hit it, I’d fall down a hill and draw another line. And I did that for 7 miles.”
– https://www.youtube.com/watch?v=qGxOYWRAjXQ

Takeaways
– This is a great practice to adopt and utilize in life – drawing a line in front of you and working your way past it
– “The lines” we draw through life are sometimes physical, but far more often are they mental, emotional, relational, and spiritual.
– KMF = Keep Moving Forward