F3 Knoxville

Hot n muggy at Asylum PM

AO: asylum-pm
Q: Sparkler
PAX: Billie Jean (Ross Quillin), Sparkler, Steam, Brick, Lilydipper, Drum Major, Pele (Jon Lindberg), Tenderfoot, Lizzy, Dain Brammage, Gridiron, catnip
FNGs: None
COUNT: 12
WARMUP:
Lizzy (covering for late Q – tempo merkins)
Motivators 10 , no wait, let’s do 5
Baby Arm Circles – TU 7, TD 6
Merkins – 10 OYO
Grady Corns – 15
THE THANG:
Mosey down stairs to first tree area in shade:
7’s (3 rounds)
Merkins – Squats, Bernie between
Iron Mikes – Imp Walkers , Karaoke between
plank Jacks (2ct) – BBS, run between

15 ct hold
Hold plank in shade
Mosey back up stairs, 15 ct
Mosey to Admin, 20 heel raise on stairs
Mosey to rock pile below bluff, grab a rock
Curls 20 IC, Press 20 IC, Rows 20 IC, R N R
Back up to overlook concrete area, 20 LBC (2ct) OYO
Back up to admin bldg stairs, 20 heel raise IC
Run to tree at half way point on sidewalk – 20 (2 ct) shoulder taps, run back
Run to tree, 20 Hello Dolly, run back
20 bench dips
Mosey to AO
10 Merkins
Stargazer

MARY:

ANNOUNCEMENTS:

COT: don’t judge other culture’s rituals and traditions until you fully understand their meaning. I used to complain about certain Chinese dinner and drinking traditions when I would travel to China on business. Recently , I took the time to dig a little deeper to understand the meaning and history of those traditions and I now know that are not based on some loose history but are mostly based on honoring coworkers and business associates and expressing a high level of respect. Some examples- the round table- allows no “head”, everyone is the same. lowering your glass during toast- shows respect for the other. Walking around the table toasting – taking the time to show respect and appreciation. Serving food to visitors- respect. I will not complain about these traditions anymore. I encourage you to take the time to understand the meaning of unique traditions from other cultures when you have the opportunity.

Stars and Stripes

AO: asylum-daybreak
Q: Lilydipper
PAX: Drum Major, Windex, Pusher, Doubtfire (Nick Bond), Tenderfoot, Glamper, Dain Bramage (Will Olson), Brick, Pele (Jon Lindberg), F3 Pluto ( Hugh Nystrom), Billie Jean, Honeydew, MD Hammer, Gridiron, Shogun
FNGs: None
COUNT: 16
WARMUP: 20 Side Straddle Hops, Curly Stomps, 8 Twistees, 10 Baby Arm Circles Forward, 10 Baby Arm Circles Backward, March around parking lot to Stars and Stripes Type Music, Butt Kick and High Knees around parking lot to Stars and Stripes Music.

THE THANG: Mosey to the Pavilion. We will do Elevens starting with 10 Picnic Table Pull-ups and 1 Bench Dip.
Mosey to Caribbean Parking Lot. We will go in counterclockwise circle stopping at every other island to do 10 Merkins. Those finishing first run back to meet the six. Rinse and Repeat with 20 Baby Crunches.
Mosey to the Mound. We will run up clockwise to the top and do 10 Decline Merkins on the benches there.
Mosey to Muscle Beach. Each man does 25 reps on exercise instrument of their choice, then runs to first crosswalk in parking lot, does one Burpee, and runs back to do 25 reps of next exercise of choice. After that, run to second crosswalk. Rinse and repeat to third crosswalk on the far end of the parking lot. All men finish by doing reps until the six returns from 3rd crosswalk.
Mosey on the sidewalk that goes past the Mound and to the shade tree where the sidewalk meets the Serpentine Trail. We will do 20 Flutter Kicks
Mosey on the Caribbean parking lot to the trail that goes back to the Pavilion. We will do 10 Tempo Merkins.
Mosey to the Pavilion. Drop off any unnecessary gear and then mosey past the batting cage area and down to the start of Cardiac. We will each get a boulder and do the following exercises in cadence:
20 Overhead Presses

20 Curls

20 Rows

20 Tricepts

Replace boulders. Next, we will run up Cardiac, stopping at the following to do the following exercises:
1st Turn, keep running!

2nd Turn, 20 Hello Dollies

3rd Turn, 20 Decline Merkins with feet on grass

Benches, 20 Bench Dips

Mosey to AO.

ANNOUNCEMENTS: UnCOVEred is Saturday, July 13 at the Cove at 7 am.

COT: Prayers for continuing healing for Maddie, Windex’s daughter. We found out after the COT that Maddie get’s to transfer from the hospital to a rehab facility today. Prayers of thanks for the recent “clean bill of health” that Shogun received. Prayers for the safe return of Pusher’s wife who will be heading back home from the Philippines this Sunday.

Message:
On this day of our celebration of America’s independence I have some quotes for you that reflect the principles our nation was found on. When I reflect on great American quotes I think of “Give me liberty or give me death” by Patrick Henry or “Ask not what your country can do for you but what you can do for your country” by John F. Kennedy. But here are five more quotes, not all by Americans, that reflect on America and it’s principles:
True patriotism springs from a belief in the dignity of the individual, freedom and equality not only for Americans but for all people on earth. –Eleanor Roosevelt
1.
Freedom is nothing but a chance to be better. – Albert Camus
1.
In America, nobody says you have to keep the circumstances that somebody else gives you. – Amy Tan.
1.
We are a nation of many nationalities, many races, many religions – bound together by a single unity, the unity of freedom and equality. – Franklin D. Roosevelt
1.
I think of a hero as someone who understands the degree of responsibility that comes with his freedom. – Bob Dylan
1.
Patriotism is easy to understand in America. It means looking out for yourself by looking out for your country. – Calvin Coolidge
1.
When thinking of that last quote, I think particularly of our military veterans who have fought to keep our country free. That freedom gives us “the chance to be better” like Camus says. It comes with responsibility as Dylan proclaims. And because of our freedom, as Tan states, we don’t “have to keep the circumstances that somebody else gives” us.

[bluegrass-pm-otb] Keep it simple

AO: bluegrass-pm-otb
Q: Tenderfoot
PAX: Pele (Jon Lindberg), Brick, Abacus, Welches (Leland Murphy), Doubtfire (Nick Bond), The Situation, Dain Bramage (Will Olson), Drum Major, Pusher, Finger Lickin’, Gridiron
FNGs: None
COUNT: 12
WARMUP:
SSH
Tempo Squats
Tempo Merkins
High Knee mosey
Lunges downhill
Bernies uphill
BAC (F & R)

THE THANG:
Tree Biscuit until 6:25/6:30
Remainder of time: battle buddy – 5 stations/exercises:
– Decline Merkins
– Squats
– Knees on swing, bring knees to chest
– Dips
– Calf raises
1 Station =
Battle buddy #1: AMRAP one exercise from above
Battle buddy #2: runs down to park exit, then Bernies back uphill
Battle buddy #2: AMRAP one exercise from above
Battle buddy #1: runs down to park exit, then Bernies back uphill
Rotate to next station, try finish all 5 exercises

MARY:
American Hammers

ANNOUNCEMENTS:
– Summer Convergence: UnCOVEred on 7/13
– uncovered-summer-convergence
– westhills-ruck-otb

COT: “Simplicity is the ultimate sophistication.” -Emerson
Keep it simple. Do what works. Don’t overcomplicate. Focus on fundamentals, discipline, and routine. Too many intricacies in a plan/mission can result in confusion, inaction and excuses/justifications.
“”The ability to simplify means to eliminate the unnecessary so the necessary may speak.” -Hans Hoffman”Assess your commitments and schedule, set boundaries, prioritize what’s critical, minimize the distractions/non-essentials. Know your limits. Know your flaws/negative tendencies. Be honest with yourself. Take accountability when your plan isn’t working – and adjust accordingly.
“”See it big, and keep it simple.” -Wilferd Peterson”An ambitious vision is a powerful thing, but keep your goals grounded and your tactics tight.
Lastly, forgot to say this, but…Avoid the temptation of shortcuts, shiny trends and silver bullets.

Leaning Into the Ache of Advent

AO: asylum-pm
Q: Lilydipper
PAX: MD Hammer, Switchhitter (Tony), Lizzy, Pele (Jon Lindberg), Steam, Drum Major, Duggar, Crash Dummy, Glamper, Abacus, Doubtfire (Nick Bond), Brick, Pusher, Lilydipper, Gridiron, Birdie (Clyteroll Cabual)
FNGs: 1 Birdie (Clyteroll Cabual)
COUNT: 16
WARMUP: Stretches to left toe and stretches to right toe, 20 High Knees, 20 Side Straddle Hops, 10 Twistees, 10 Cherry Pickers, 7 Pterodactyls Forward and 7 Pterodactyls Backward
THE THANG: Mosey to the Caribbean Parking Lot. We will do Candy Canes, starting at the first island and running counterclockwise around the parking lot until we reach the last cone at the end of the candy cane. There will be a cone on every other island. At each cone we will do the exercises listed below. When we reach the end of the candy cane the first person to finish the exercise sweeps everyone back to the starting island. We then do another candy cane with the next exercise. Here are the exercises:
• 10 Shoulder Taps
• 15 Squats
• 20 Merkins
• 10 Lunges
Mosey to the start of the Serpentine Sidewalk where it touches the road. We will do 14’s on the Serpentine Sidewalk until it merges with the Perimeter Trail. We will bear crawl ahead for one light, then run for four lights, then bear crawl for one light and run for four etc. until we reach the perimeter trail.
Next we will get on our sixes and do 20 American Hammers and 10 Gas Pumps.
Mosey to the start of Cardiac. We will run up Cardiac, stopping at each curve in the sidewalk and finally stopping at the benches. Here are the exercise we will do on the way up:
• Curve 1: 20 Carolina Dry Docks
• Curve 2: 20 Hello Dollies
• Curve 3: 20 Decline Merkins
• Benches: 20 Bench Dips
Mosey to baseball field entryway parking lot.
We will go to the center of the parking lot where Doubtfire parked his truck and trailer. Each man will get a CMU out of the trailer. We will do the following exercise in cadence.
• 20 Overhead Presses
• 20 Curls
• 20 Rows
Place the CMUs back in the trailer.
Mosey to the AO.

MARY: 30 Seconds of High Knees
ANNOUNCEMENTS: RoCo Starfish Convergence at Rampart at 7 am this Saturday. Hot Toddy Triple Birthday Q at Asylum Daybreak on Saturday, January 6 at 7 am. F3 Knoxville Winter Convergence at Big Ball, 7 am on Saturday, January 20.
COT: Our brothers Ocho and Kick Flip have been talking about Advent on Slack, urging us to discuss it with our families. What is Advent? For Christians it is the four weeks before Christmas and it represents the waiting for the coming of Christ. But it is more complex and significant than that. It isn’t all about Christmas lights and getting gifts for others while we wait, although those are certainly nice things. Advent represents a yearning for change in the recognition that all is not right with the world. The American Writer and Anglican Priest, Tish Warren, states we need to lean into the ache of Advent, recognizing that the world, racked with conflict, violence, suffering and darkness, needs change. We need a savior. And Christmas represents the coming of that Savior.

Tour de Lights

AO: asylum-pm
Q: Steam
PAX: High Heels, Drum Major, Pele (Jon Lindberg), Duggar, Doubtfire (Nick Bond), Rooney (Carl Whipple), Title IX (Christian Prescott), Brick, Pusher, CRISPR, Lilydipper, Sparkler, Swimmies (Nathan Chesney), Abacus, Tenderfoot, Whitey Titey, Gridiron, Cheetah Boy
FNGs: None
COUNT: 19
WARMUP:
– Mountain Climbers: 10×4
– Imperial Walker: 10×4
– Rockette: 10×4
– BAC: F + B — 10×4
– TN Rocking Chair: 10×4

THE THANG:
Mosey to the big lit up tree by the bathrooms
(1) Ring of Lights – Core 4
– Get in a circle around the tree
– Christmas Lights Fun Fact #1 — Prior to the 1880s, Christmas trees were lit by candles.
– American Hammer: 25×4
– Run to the sidewalk: 10×4 CDDs
– Back around the tree
– Christmas Lights Fun Fact #2 — After Edison patented the light bulb in 1880, Edward Johnson hand-wired 80 red, white and blue bulbs and strung them together around a tree in New York City, and then placed the trunk on a revolving pedestal. Then he called a reporter. A new fashion was born.
– LBCs: 25×4
– Run to the sidewalk: 10×4 CDDs
– Back around the tree
– Christmas Lights Fun Fact #3 — A string of 16 vaguely flame-shaped bulbs sitting in brass sockets the size of shot glasses sold for a pricey $12 (about $350 in today’s money) in 1900. But in 1894 President Cleveland put electric lights on the White House tree, and by 1914, a 16-foot string cost just $1.75.
– Flutter Kicks: 25×4
– Run to the sidewalk: 10×4 CDDs
– Back around the tree
– Christmas Lights Fun Fact #4 — There are an estimated 150 million light sets sold in America each year
– Gas Pedals: 25×4
– Run to the sidewalk: 10×4 CDDs
– Christmas Lights Fun Fact #5 — About 5,800 people are hospitalized annually for injuries involving falls while decorating their houses for the holidays.
– 25 SSH
Mosey across the street to the LAKESHORE lit up sign and/or trees
(2) The LAKESHORE Lit Workout
– All Xs are 25 reps on a 1 count
– L = LBCs
– 15 SSH at the small chapel
– Run back
– A: Alternating Shoulder Taps
– 15 SSH at the small chapel
– Run back
– K: Knerkin (merkin, but on your knuckles)
– 15 SSH at the small chapel
– Run back
– E: E2K (oblique crunch)
– Right ankle on left knee / switch after 14 reps or so
– 15 SSH at the small chapel
– Run back
– S: Squats
– 15 SSH at the small chapel
– Run back
– H: Hallelujahs
– 15 SSH at the small chapelq
– Run back
– O: Overhead Claps
– 15 SSH at the small chapel
– Run back
– R: Rockette Hillbillies
– 15 SSH at the small chapel
– Run back
– E: El Capitans to the chapel
– 15 SSH at the small chapel
– Run back
Mosey back to the big lit up tree
– Knock out Onstar’s 1st F Challenge today: 90 BBS
Mosey to the flag

MARY:
No time

ANNOUNCEMENTS:
Starfish convergence at the Rampart AO this Saturday at 7am

COT:
Talked about my Spotify Wrapped overview from 2023 (see below for what it looks like). If you looked back at this past year:
– Who did you listen to this year?
– Where did you listen this year?
– What were you tuned into this year?
– Did you pay attention to what you were paying attention to?
The word “listen” occurs 195 times in 188 verses in the Bible (ESV)