F3 Knoxville

Tag: Lizzy

Pot o Gold

AO: shamrock
Q: slappy
PAX: Crawlspace, Eliza, Squatter, Lizzy, Mermaid, Flower Pot, Gulliver
FNGs: None
COUNT: 8
WARMUP:

THE THANG:
We traveled through the campus looking for the left behind gold.

MARY:

ANNOUNCEMENTS:
Don’t forget to do your backblast

COT:
Portion of St. Patrick’s Breastplate-

Christ with me,
Christ before me,
Christ behind me,
Christ in me,
Christ beneath me,
Christ above me,
Christ on my right,
Christ on my left,
Christ when I lie down,
Christ when I sit down,
Christ when I arise,
Christ in the heart of every man who
thinks of me,
Christ in the mouth of everyone who
speaks of me,
Christ in every eye that sees me,
Christ in every ear that hear me

Shamrockoly

AO: shamrock
Q: slappy
PAX: Waxjob, Stitch, Lizzy, Squatter, Crawlspace, slappy, Band Camp, Smoked Pickle, McGruber
FNGs: None
COUNT: 9
WARMUP:
Welcome to the best day of your life.
-cherry pickers
-twistys with little baby arm circles forward and backward
-shoulder taps
-calf stretches
-runner stretch with the noodle
-mountain climbers
-1 burpee – from slappy cause I say so
-1 burpee – from Waxjob cause he didn’t get enough
-1 burpee – from Squatter cause he loves them
-1 burpee – from @McGruber cause he’s missed all week
-1 burpee – from Band Camp cause he’s a Fla St fan and loves torture
-1 burpee – Crawlspace imposed a penalty on the car parked on in our warm up space
-1 burpee – from Stitch cause he wanted to reach 100 today
-1 manmaker burpee – from Lizzy because he’s a contrarian

THE THANG:
We ran like the wind to Jesus where the gameboard was set up. Think Monopoly with a F3 / Shamrock AO flavor. There were three teams. Each team gets three hotels (coupons), two big dice, and one colored chalk. The team with the most property squares win. Roll the dice, move to a square, and do the exercise on the card. If the card isn’t owned you can claim it by marking the pavement with the team number beside the card. You can put a hotel on your property and make everyone else do double of the exercise. If you land on your own property, dealers choice. This ended up being a burpee heavy workout for some teams because some of the players (Stitch) are terrible rollers. It was fun, we listened to a sweet playlist. The workout flew by.

MARY:
After we racked the coupons we went back to the flag. We decided to do AMRAP burpees until time was up. 100 was reached by a couple dudes.

ANNOUNCEMENTS:
-Clinton AO will launch soon next Friday I think.
-Escape from Haw Ridge is the best party of the year and you don’t want to miss. If you do you should feel shame and cry yourself to sleep. It occurs on 3/28/25. I will doing a shirt order if you want to jump on mine to save on shipping. Just let me know what you want. I will order next week.

COT:
I missed this on Valentines day, but here’s my advice to dudes in regards to the lady…
– Acknowledge me (is what she’s thinking, don’t let her down)
– Make space when it’s busy. It’s not always about the kids.
– Watch out for “Roommate Mode”
– Study God’s grace. Figure out to forgive. Don’t sweat the small stuff.
– Encourage her interests
– Be friends. Figure out how to connect regularly.
– Learn to like the same stuff.
– Don’t get nice things (this was a joke)

Seriously it was an honor to lead this workout and I hope you all had fun. I needed it.

Seeing the Good in Others

AO: asylum-pm
Q: Lilydipper
PAX: Pusher, Lizzy, Pele (Jon Lindberg), Crash Dummy, High Heels (Henry Ritchie), Abacus, CRISPR, Brick, Doubtfire (Nick Bond), Curveball
FNGs: None
COUNT: 11
WARMUP: 20 Side Straddle Hops, 10 Mountain Climbers, 10 Backwards Lunges, 7 Twistees, 7 Pterodactyls forward and 7 backward.

THE THANG: Mosey to the parking lot with the nice restrooms. We will bear crawl 10 paces, then lunge 10 paces and repeat that pattern until we are 2/3 of the way across the parking lot. Then sprint to the curb.
Mosey to the Caribbean Parking Lot. We will sprint to one island, and Bernie to next, repeating the pattern until we reach the end of the parking lot.
Sprint to sidewalk that leads to Bros Bowl.
Mosey to the Bros Bowl. We will run counterclockwise up the inside sidewalk to the benches. Those arriving to the benches first do bench dips until the six arrives. Then, we all will do 20 Incline Merkins in cadence. Then mosey back down the Bros Bowl. Those reaching the bottom first do Calf Raises until the six arrives.
Mosey to the soccer field parking lot. We will be going clockwise around the parking lot, stopping at every crosswalk to do one of the listed exercises. Those reaching the second crosswalk on the other side first sweep everyone back to the starting point.
Here are the exercises:
Round 1: Sprint to each crosswalk and do 20 Merkins at each
–
Round 2: Bernie to each crosswalk and do 20 Baby Crunches

Mosey to the small courtyard area. We will do 10 step ups at each step to the top
Mosey to the entry of parking lot that goes past the Outdoor Chapel. We will do 20 Rocky Balboas on curb.
Mosey to parking lot with Nice Restroom. We will first do 10 Imperial Walkers. Next, we will Bernie half way across and sprint the rest of the way.
Mosey to AO parking lot.
Starting at the parking lot spaces on the West Side of the parking lot we will Bear Crawl six parking spaces, the spring to East Curb and back to West Curb. We will then repeat the pattern but go down to 5 parking spaces, then 4, etc, until we repeat the pattern bear crawling only 1 space.

ANNOUNCEMENTS: We appreciate those who stepped up to help Back Flow and his family after the new birth in the family.

COT:

Prayers:
Prayers for Back Flow and his family after the birth of new baby. Prayers for Jenner and praise for his recovery. Prayers for Sparkler as he faces surgery in April for his prostate cancer. Prayers for Lizzy’s father-in-law, Ralph, as his cancer is worse and he will go off treatment. Prayers for Lizzy’s mother and for Lizzy. Prayers for Dray, friend of Crash Dummy, who has injury to muscle in his leg. Prayers for all F3 brothers facing hardships at this time.

Message:
My mother-in-law, who I called Saint Ruby, passed away in early January. She has a very positive impact on the life of many people. During the visitation before her funeral it was wonderful for me to hear stories from so many people about how Ruby had impacted their lives.
My wife, Jan, was brave enough to speak at Ruby’s funeral. In her message, she talked about some important lessons learned from Ruby:
1. Start each day with Jesus and stay with Jesus each day
2. Lose the you and focus on God and others.
3. See the good in others.
I have spoken before about point #2 and want to talk about point #3 today.
Ruby thought most folks were doing their best most of the time. She truly saw the good in others. As an avid Kentucky Wildcats basketball fan, the only possible exceptions to this seeing good in others were Christian Laetner, Billy Packer, and assorted basketball referees).
She loved the song, “He’s Got the Whole World in His Hands” and she would keep the faith that God had you in His Hands, even when you couldn’t manage that kind of faith” I often asked Ruby to pray for me. It was as if she had some kind of connection to God that helped me to know that things were going to turn out ok.
If Ruby was in your orbit, she had confidence in you and was your cheerleader. If someone didn’t choose you . . . well, it was their loss, poor soul. If you were struggling she trusted that you, with God’s help, would do whatever hard thing you had to do.
Ruby also saw people as they “could be.” If you screwed up, well, that indeed was a problem . . . but she saw your potential. “Hey, you’re gonna get it right, I believe in you and so does our God. He will mold you. ” And Ruby molded you too, with her love, with her attention to you, with her belief in you. Just being around Ruby made you want to be better as well as believe that you could be better.
So, the message from my mother-in-law, Saint Ruby, to you is: you are fine as you are, you are special and you are loved. And, since you are loved and are special, why not see the good in others? Forgive them their sins. See their potential, not their failings. And remember, God has you and them in His hands.

Quaddy Toddy

AO: asylum-daybreak
Q: Lilydipper , High Heels, Snitch (Cory Beilharz )
PAX: Swimmies (Nathan Chesney), lebowski, CRISPR, Waffle House (Brady Greene), Choir Boy, Drum Major, Tropicana, Kentucky, Crash Dummy, Mr Jinxy, F3 Pluto ( Hugh Nystrom), Lulu (Greg Huddy), Patty Melt (Parker Greene), Tenderfoot, Pele (Jon Lindberg), Lizzy, Veggie (Rylen Huddy)
FNGs: None
COUNT: 20
WARMUP: 25 SSH, 15 Abe Bogota, 10 Cherry Pickers, 20 Grady Corns, 10 Baby Arm Circles Forward and 10 Backward, 10 Tempo Merkins, 10 Tempo Squats, 10 Mountain Climbers, Michael Phelps, then, from one curb in parking lot to other: Super Marios, Butt Kickers, High Knees, Sprint, then Bernie half way up Mini Cardiac and Sprint the Rest.

THE THANG: Mosey back down mini-cardiac and then run north, east, and south around the outside edge of the parking lot to the gate and then pavilion.

We will do the following exercises:
– 25 Calve Raises while wall sitting
– 10 Merkins
– 10 BBS
– 25 Side Straddle Hops
– 5 Burpees
Then run to top of mini cardiac on the same route we came down to the pavilion. Those reaching mini cardiac first take up back to the pavilion on the same route.

Next exercises:
– 25 Calve Raises during Wall Sit
– 10 Diamond Merkins
– 20 Hello Dollies
– 25 Side Straddle Hops
– 5 Burpees

Then run again to top of mini cardiac on the same route we came down to the pavilion. Those reaching mini cardiac first take up back to the pavilion on the same route.

Next exercises:

– 25 Calve Raises with Wall Sit
– 10 Wide Merkins
– 20 Flutter Kicks
– 25 Plank Jacks
– 5 Burpees

Run same route to Mini Cardiac but stop at bottom and then run same route to Pavilion.

Next exercises:

25 Calve Raises with Wall Sit, 10 Merkins, 20 Gas Pumps, 25 Mountain Climbers, 5 Burpees

Mosey straight to entry to AO Parking Lot. We will do 10 Squat Jumps.

Mosey to north end of parking lot near Pickett’s Charge. We will Bear Crawl to first large parking lot light, Bernie Sanders to second parking lot light, and sprint to curb. Next, we will do 15 American Hammers.

Mosey to west end of Caribbean Parking Lot. We will run Candy Canes, stopping at every other island to do the first exercise. Those finishing exercises first at the sixth island sweep everyone back to start. Then we do same thing with next listed exercise. Here are the exercises:

– 10 Lunges
– 10 Iron Mikes
– 10 Imperial Walkers

Mosey to pavilion by the AO. We will do 20 Incline Merkins on Picnic Tables.

Mosey toward the gate. Pick up CMU Weight Boulders. We will do first exercise with boulders, then sprint to other end of parking lot and back. Then, do next exercise. Sprint to other end of parking lot and back again. After the third exercise put the boulders back and go to AO area. Here are the exercises:

– 20 Overhead Presses
– 20 Curls
– 20 Rows

MARY: Stretches

ANNOUNCEMENTS: Hot Toddy Breakfast immediately after workout.

COT:

Message: Thoughts for 2025:
1. Lose yourself and focus on God and others. In so doing you will find who God intends you to be.
2. Consider these words from James 1 2-4: “Consider it pure joy, my brothers whenever you face trials of many kinds because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking of anything.
3. If you find you are anxious remember that anxiety is normal, it impacts all of us. But, know that God is there for you and will help you handle your trials. Give your anxiety to God.

Prayers:

Pray for Lizzy’s father-in-law, Ralph who has both cancer and dementia. Pray for his family members who are caring for them that they may have love and patience during a very difficult time. Pray for those impacted by the recent plane crashes.

Leadership

AO: asylum-pm
Q: Lilydipper
PAX: Rooney(Carl Whipple), Glamper, Pusher, Mr Jinxy, High Heels (Henry Ritchie), Lizzy, Curveball, Tenderfoot, CRISPR, Crash Dummy, Switchhitter (Tony), Pele (Jon Lindberg)
FNGs: None
COUNT: 13
WARMUP: 20 Plank Jacks, Stretches, 10 Iron Mikes, 10 Tennessee Rocking Chairs, 10 Windmills, 10 Little Baby Arm Circles Forwards and Backwards.

THE THANG: Mosey past the parking lot with the nice restrooms to the open field. We will run Pickett’s Charge to the Coliseum. Men are to do 50 Merkins on the way up at any location they desire. They can also split up the merkins so that they are not doing all 50 at once.

At the Coliseum we will do 10 Imperial Walkers. Next, we alternate between Bear Crawls and Sprinting as we go to end of Coliseum Area.

Mosey to the circle where the road to the Coliseum intersects with the main park road. We will do 20 Rocky Balboas on the curb of the circle.

Mosey to parking lot by the Northshore Park Gate. We will do 20 American Hammers.

Mosey to the end of the new pavilion where there are picnic tables. We will do the following exercises, one at a time, and run two laps around the pavilion before doing the next exercise. Here are the exercises:
– 20 Picnic Table Pull-ups
– 20 Bench Dips
– 20 Decline Merkins
– 20 Squat Jumps
– 20 Carolina Dry Docks
– 20 Hello Dollies

Mosey east on the large sidewalk until we get to the end of the ball fields. We will do 20 Squats.

Mosey toward the Outdoor Chapel and then run to stop sign by main park roadway. We will do 10 Tempo Squats.

Mosey to the entry to the Caribbean Parking Lot. We will do 10 Tempo Merkins.

Walk for 30 paces, then sprint to the AO.

MARY: Stretches

ANNOUNCEMENTS: Hot Toddy Quadruple Q (Toddy Quaddy) will be this Saturday, 7 am at the Asylum.

COT:
Message: Bad leaders are more interested in self-promotion than services of others. They fail to take true interest in those they lead. They don’t truly participate with those they lead. They are not that interested in the growth of those they lead.

Good leaders are willing to get in the trenches with those they lead. They take interest in each person they lead and desire their enhancement versus self-promotion.

Bad leaders can suck the life out of those they lead. That leads to burnout for those being led and even quitting

Good leaders breathe life into those they lead. Good leadership leads to excitement, confidence and growth for those being led.

Prayers: For Crash Dummy’s wife who has Covid. For Lizzy who just got over Covid. For all people in this area who have been coping with the Covid, viral infections, or the flu. For those who died in the plane and helicopter crash, their loved ones, and all impacted.F