F3 Knoxville

Tag: Lizzy

Easy Breezy Beautiful Cover HIMs

AO: the-equalizer
Q: Bookman
PAX: Ribbed, Smithers, Bookman, Brick, Steam, Blindside, Eliza, Stripped, Madoff, Lizzy, Oscar Meyer, Mermaid, Borg, Snitch (Cory Beilharz ), Snowbird
FNGs: None
COUNT: 15
Before I get started, the weather was freaking amazing considering how it’s been for the past few weeks. We always get that tease of fall, but it usually doesn’t happen until August. Gives you the energy. That and the sweet 80’s hair band playlist.

WARMUP: SSHs

THE THANG: Grab a CMU from the smokehouse, carry to splashpad

starfish dice game
– Center of star, roll die, do blockees to the count of what shows on the the die
– Outer dice (includes usage of CMU):
– Bent Over Rows
– Curls
– Split Squats
– OH Presses
– WW3 Sit Ups

MARY: Imperial Walkers for a few seconds

ANNOUNCEMENTS: UnCOVErd this Saturday, We have a Pavlov situation that forces Steam to remove clothing when the word unCOVErd is used. Marine Mud Run in August. See Lizzy for sign ups and detail. He’s manning the F3 tent there!

COT:
Making your way in the world today
Takes everything you’ve got
Taking a break from all your worries
Sure would help a lot
Wouldn’t you like to get away?

Sometimes you wanna go
Where everybody knows your name
And they’re always glad you came
You wanna be where you can see (ah-ah)
Our troubles are all the same (ah-ah)
You wanna be where everybody knows your name

It’s the theme to Cheers. However, it holds true for me. When I’m struggling or just off, it’s always great to know that there’s a place where dudes are there to work with you, check on you, and sometimes be in the same stank you’re going through. You’ll have a good time. You’ll learn from others, they’ll learn from you. And remember, it’s Nationwide. It might not be a great as F3 Knoxville, but I may be biased. Still, it’s good to know that there’s a place to go to, and there are many here in Knoxville, Tennessee, and the Nation. Check out F3nation.com/locations if you don’t believe me.

:aye:

Independence Day 24

AO: shamruck
Q: Eliza
PAX: Eliza, Glamper, Jon Boat, Lizzy, Stripped, Jardet
FNGs: None
COUNT: 6
Hit the rogue pp route to celebrate our freedoms for 4 miles on the 4th. Some stayed for a 5th.

COT: go to the dr.

Clockpuncher

AO: thequacken
Q: Evan Wilson
PAX: Z-Pack, Glamper, Brick, High Heels (Henry Ritchie), Wedding Singer, Rich Jordan, Lizzy, Evan Wilson
FNGs: None
COUNT: 8
WARMUP:
Warm-up stuff

THE THANG:
Clockpuncher

MARY:
Flutter Kicks IC
LBCs IC
High Plank 1 – 2 minutes

ANNOUNCEMENTS:
No

COT:
I think Skid shared from Proverbs 18. It was about trying to do things out of our own power instead of relying on God.

PMers Triple Q

AO: asylum-daybreak
Q: Pele (Jon Lindberg) , Lilydipper, Pusher
PAX: Glamper, Pusher, Dain Bramage (Will Olson), Pele (Jon Lindberg), Brick, Swimmies (Nathan Chesney), Veggie (Rylen Huddy), Snitch (Cory Beilharz ), Lulu (Greg Huddy), Waffle House (Brady Greene), Matlock (Bill Maddox), F3 Pluto ( Hugh Nystrom), Lilydipper, Lizzy, Rip-Tide
FNGs: 1 Rip-Tide
COUNT: 15
WARMUP: Lily started us off with some good ol’ stretching exercises that were borderline The Thang, include Curly Stomps, Tempo Squats, and Tempo Merkins! Pele Sweat Level: (PSL) Moderate already…

THE THANG: Lily took us to the new workout area, preliminarily called LA Beach. We did stations there and ran in the parking lot between sets. Switched off to Pusher, who started us moseying before Ol’ Pele was back from the end of the lot. PSL: Severe

Pusher took us up Pickett’s Charge, doing something painful at the bottom of each hill. Can’t remember, since I was beginning to become dehydrated and starting to hallucinate. We did some things with rocks and cones, though, as I recall, and ran around the Colosseum area until it was time to pass it off to….

PELE! Finally! My turn had arrived. Put down an insurrection that was attempting to hijack the Q and have us go up Everest to show it off to Mouth to Mouth, who was DR from GA. Nope. Not enough time to do that (or was there?… we’ll never know…). Did Route 66 (Peter Parkers) to Pav-a-Lon. Then did some PT sets, running around the building and then the parking lot until Time. PSL: Critical flow. Everything soaked. Everything…

MARY: Did some Homer/Marge and Hello dollies mixed in. Stretching until time. PSL: Pruning up from stewing in own sweat.

ANNOUNCEMENTS: UnCOVEred July 13 at the Cove. Fourth of July Asylum PM workout at 9 am, with Board Meeting and Soccer Taco lunch to follow. Come one come all.

COT: Talked about the importance of joy and humor by recounting some funny F3 stories. PSL: Formed a substantial sweat puddle in the prayer from sweat dripping off head. Also was unknowingly giving Snitch a form of Chinese Sweat Torture from sweat dripping on his arm in the circle. :face_holding_back_tears:

[westhillsotb] I may have been wetter after this workout than when it rained

AO: westhills-ruck-otb
Q: Mermaid
PAX: Spellcheck, Borg, Mermaid, Steam, Lizzy, Single (Ryan Chambers)
FNGs: None
COUNT: 6
This was a simple workout in design, difficult in practice.

We warmed up and did S L O W (the correct way) cherry pickers, and a few other things before grabbing our bags, and additional sandbags and kettle bells and went to MOTO hill. At the top of the hill, we set the heavy things down and did a set of 20 Monkey Humpers in Cadence at the entrance to the West Side Y. We picked up our heavy things, and went back down the hill.

I explained the Ruck Tabata, which was 6 stations, for 1 minute each, 15 seconds in between stations for a total of 6 times. We were encouraged to wear a vest or ruck at 20-30lbs, then we had weight options at each station if you wanted to dial up the workout. The statins were as follows:
Sandbag Thrusters
Merkins
Sissy Squats
Curls
Good Mornings
Rest

The total elasped time of the above was about 45 minutes, so another trip up Moto hill was in order, to revisit Monkey Humpers and the entrance where we bumped into Swimmies.

We then had a COT talking about the amazing COT that Commission shared on Friday focused on 1 Kings 19:19-21.

Where in your life do you need to be as committed as Elisha?