F3 Knoxville

Tag: High-Heels

Ping!

AO: asylum-pm
Q: Lilydipper
PAX: Crawdad (Robbi Dickens), Mermaid, Pele (Jon Lindberg), High Heels, Steam, lebowski, Choir Boy, Veggie (Rylen Huddy), Jumbo(Carter Dickens), Borg, Toretto, Mr Jinxy
FNGs: None
COUNT: 13
WARMUP: 20 Side Straddle Hops, 10 Tempo Merkins, 10 Burpees, 10 Tempo Squats, Curly Stompers, 7 Twistees, 5 Pterodactyls Forward, 5 Pterodactyls Backward

THE THANG: Mosey to the Pavilion. We will do 11s starting with 10 Picnic Table Pull-Ups and 1 Bench Up.
Mosey to the Playground. We will do 7s starting with 6 Bench Jumps and 1 Decline Merkin.
Mosey to the parking lot with the nice restrooms. We will stop to do 15 American Hammers.
Mosey to driveway that goes toward soccer fields. We will do 15 Flutter Kicks.
Mosey to the newer parking lot by the soccer fields. We will run in a Candy Cane route 1 ½ way around the parking lot, stopping at each crosswalk to do an exercise. Whoever finishes the exercises at the end of the Candy Cane first sweeps everyone back to the start. Here are the exercises we will do with each run:
20 Hello Dollies
20 Bobby Hurleys
10 Dive Bombers
10 Shoulder Taps (both shoulders = 1)
Mosey on the sidewalk that is east of the Outdoor Chapel toward the Caribbean Parking Lot. We will stop halfway to do 15 Freddie Mercurys, then mosey on to the Caribbean.
We will do another Candy Cane run, stopping at three cones to do exercises. The brother who completes the exercises at the third cone first should sweep everyone back. With each exercise we will Bernie Sanders to the first cone, Skip to the second cone, and High Knees to the third cone.
Here are the exercises we will do with each round:
20 Diamond Merkins
20 Wide Merkins
20 Carolina Dry Docks
Mosey toward AO parking lot by going past pavilion. We will stop near gate of parking lot to pick up CMU size boulder. We will do 15 Overhead Presses.
Mosey to the AO.

ANNOUNCEMENTS: Two OTB sites kick off next week. The 1st is a ruck-based AO on Mondays at West Hills Park from 5:30 am to 6:30 am. The 2nd is a PM workout from 6:00 pm to 6:45 pm at Bluegrass Elementary. The KARM Dragon Boat Festival is June 15.

COT: The spirit of God is indwelling within us. It is as if God’s pure spirit drifts into our pores. Wrap you mind around that concept, of the spirit of God being within you. When I think upon it, it certainly leads me to desire to be a High Impact Man. Sometimes I feel so far away from the Spirit of God. I feel sluggish, like one feels when they wake up first thing in the morning. I might drink a fine cup of coffee and when I do, I can feel my brain cells start waking up. It’s like ping, ooh that felt good, that braincell just came alive, ping, things are getting a little clearer, ping, yeah, I am starting to get the picture. If I picture the Spirit of God within me, it’s like that good coffee waking me up. Ping, yeah, I can help my fellow man, ping, I’m going to put a smile on my face today, ping, I’m gonna tell my wife how much I love her, ping, I’m going to help that older man get up the curb, ping, I’m going to get involved in a service project, ping, I’m going to make someone’s day brighter today.
My message: wrap your mind around the Spirit of God working within you. Try to picture it and see what it does for you. Picture God’s holiness, purity and strength within you. You might just feel God sinking into your pores and waking up your brain cells. And when that happens, it’s a mighty good thing.

Labored Running

AO: asylum-pm
Q: Swimmies (Nathan Chesney)
PAX: Steam, OnStar, Glamper, Guppy, Brick, High Heels, Crash Dummy, Pele (Jon Lindberg), Drum Major, Tenderfoot, Mr Jinxy, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 12
WARMUP: SSH, Tempo Merks, Grady Corns, tempo squats, little this and that

THE THANG:
3,6,8,12,15,18
CMU Deadlifts
Air Squats
Merkins
3,6,9,12,15,18
CMU Squats
CMU presses
CMU squat thrusters
Run after each set

MARY: no time

ANNOUNCEMENTS: GTE

COT: PSALM 51
Your never to far from grace

A Morning with Dr. Tabata, with Special Guest Jack Webb

AO: asylum-daybreak
Q: Choir Boy
PAX: Waffle House (Brady Greene), Lulu (Greg Huddy), Choir Boy, Lilydipper, Crawdad (Robbi Dickens), High Heels, Toretto
FNGs: None
COUNT: 7
WARMUP: Yep

THE THANG: Mosey to the rock pile at the gate for a Tabata of curls (8 rounds, 20 seconds on, 10 seconds off). Mosey to the playground to all my benches for a Tabata of box jumps. Fellowship mosey to the pavilion for a Tabata of table rows. Mosey to Crawdad’s yoga studio for a Tabata of LBCs. Mosey to the cloud at the playground for an intermission with special guest Jack Webb (1 merkin, 1 shoulder press, 2 merkins, 2 shoulder presses, 3 merkins, 3 shoulder presses, and so on until 10). Fellowship mosey back to the pavilion for a Tabata of dips. Fellowship mosey back to the rock pile at the gate for a Tabata of squats with a coupon. Mosey to the Coliseum for a photo op with the BSIA. Mosey to the main building and touch the door. Mosey back to the AO, which we diverted to the other parking lot where we park because the baseball crowd was moving in.

MARY: No time

ANNOUNCEMENTS: GTE event at the end of April

COT: Talked about perspective and looking at the positive, not the negative, even when (and especially when) the negative may be obvious and the positive may be hard to find.

THE Quarter Pounder

AO: asylum-pm
Q: Steam
PAX: Pele (Jon Lindberg), Drum Major, Pusher, Lilydipper, Rooney (Carl Whipple), Swimmies (Nathan Chesney), Glamper, High Heels, Abacus, Lizzy
FNGs: None
COUNT: 11
WARMUP
– 10 (slow) Baby Arm Circles F
– 10 (slow) Baby Arm Circles B
– 10×4 Cherry pickers
– 10×4 Rockettes
– 10×4 Windmill
– 10×4 SSH

THE THANG
1 — 30 Rep Buy-In OYO
– 15 merkins
– 15 squats

2 — Rock Quarter Pounder
– Get a rock
– 25 curls
– Bear hug rock to the wall
– 10 rock squats
– Rifle carry back
– 25 overhead presses
– Bear hug rock to the wall
– 10 rock squats
– Rifle carry back
– 25 rock BBS
– Bear hug rock to the wall
– 10 rock squats
– Rifle carry back
– 25 rock tricep curls
– Bear hug rock to the wall
– 10 rock squats
– Rifle carry back

3 — Rock Quarter Pounder Part 1
– Same thing as Rock Quarter Pounder #1, but all 4 Xs are at 100 reps total, and you must make a rock rifle carry route 4x

(Mosey to the Overlook)

4 — Core 4 (Continuous)
– 50 flutter kicks
– 50 LBCs
– 50 Reach For The Stars
– 50 Gas Pedals

120 seconds to get back to the start point

MARY
5 — 30 Rep Cash Out OYO
– 15 merkins
– 15 squats

ANNOUNCEMENTS
– EFHR coming up in two Fridays
– GTE April 26-28 — knoxville-gte-2024
– EVEN IF you’re not doing the ruck/whole thing, I HIGHLY encourage you to show up for the King Builder (Saturday workout) convergence at the Asylum + Grow School afterward at Bearden High School. World-class leadership training.

COT
Word: A Lot Can Happen In 7 Days
Domino (F3 Smokies) shared this pic on Facebook and I thought it was really cool. Check out the pic in this message thread. I encourage you to read through each of these Scripture passages and realize just how much can happen in 7 days. From joy, to “how did we get here?!” to betrayal and death, to the ultimate example of love and sacrifice, to victory and the resurrection, truly, a lot can happen in 7 days.

www.bible.com/bible/116/MAT.21.1-22
– Joy
– Celebration
– Hosanna

www.bible.com/bible/116/MAT.27.27-31
– Pain
– Mocked
– Berated

www.bible.com/bible/116/JHN.19.16-42
– Betrayed
– Handed over to be crucified
– Sacrifice

www.bible.com/bible/116/LUK.24.1-12
– Death to life
– Victory
– “Why are you looking for the living among the dead?” -Jesus

Prayer Requests
– Pray for Ruby (Lilydipper’s mother-in-law) as she just went into hospice. An incredible woman who is closer to being on her way home.

47 More

AO: asylum-pm
Q: Steam
PAX: Pele (Jon Lindberg), Drum Major, CRISPR, Jeevan Kypa (Scrubs), Glamper, High Heels, Brick, OnStar, Lilydipper, Rooney (Carl Whipple), Switchhitter (Tony), Tenderfoot, Pusher, Kung Blue, Abacus, MD Hammer, Crash Dummy, Cheetah Boy, Cleopatra
FNGs: 1 Cleopatra
COUNT: 20
WARMUP:
– Cherry Picker: 5×4
– Rockette: 10×4
– TN Rocking Chair
– Baby Arn Circles (F): 10×4
– Baby Arm Circles (B): 10×4
– Mountain Climber: 10×4
– Merkin: 5×4

THE THANG:
(Mosey to the BP)

1 — January PFT (6-10 minutes)
– 2 minutes of squats
– 2 minutes of merkins
– 2 minutes of BBS
(Log your reps + 2miler here for January: docs.google.com/forms/d/e/1FAIpQLSe6g_CIi1YToaVu8_-URG-0TUYgvJoT7J4fOboUuH3Ru5dJHQ/viewform)

(Mosey down to the NP)

2 — Part of Cardinal
– Nickel + Dime
– 2 POC: The Island
   – 2 yellow cards (5 + 10)
– Do the 5-card, run around The Island, and execute the 10-card
– Everything except burpees will be on a 2-count

(Mosey back to the AO lot for Mary)

MARY:
Cherry Pickers: 5×4

ANNOUNCEMENTS:
Checkout the weekly newsletter for all of the events coming up – there’s a ton 💪

COT:
Don’t Stay Submerged
– Extraction quote: “You drown not by falling into the river, but by staying submerged in it.”
– This reminds me of the ministry of Jesus
   – He loves people better than anyone
   – He would find someone in their current state — love them right where they’re at — but also love them enough to not allow them to stay there. John 5 is a great example of this: www.bible.com/bible/116/JHN.5.NLT
       – He saw this man by this pool and had compassion and understanding for him because he realized he had been there for a long time.
       – Boom – Jesus loved him right there where he found him – but he also loved him enough to not let him stay there
           – I always wondered if that man went back after he was healed. Did he come back to that pool that he was lame at for years and years and share what Jesus did for him with others. Woo……….
What if we did that? With every man in this COT – whether you’ve been here for 1 workout or for 100 workouts. (“Man, I love you and I see you – but I love you enough to not let you stay where you are. Let’s figure this out together. Let’s journey together.”)

– Takeaways –

  – Who can you call on to help pull you back to the surface?

  – Who can you challenge + encourage to not stay submerged?

  – 47 more weeks to go this year
       – Which is exactly 7,896 hours (if Google is correct)

What are you going to do with that time?