F3 Knoxville

Tag: Lizzy

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?

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

1st Q In My 30s – Track WOD

AO: shamrock
Q: Steam
PAX: Pom Pom, Base Salary, Curveball, Commission, Caveman, Dumpster Dive (Brad Burnette), Mermaid, Crawlspace, Skidmark, Lizzy, Smoked Pickle, Lil’ Spice, DeVito, Flower Pot, Stitch, Gringo, Twitch
FNGs: None
COUNT: 18
WARMUP
– Mountain Climber: 15×4
– Merkin: 15×4
– Imperial Walker: 15×4
– Rockette: 15×4
– 3 burpees

THE THANG
(Mosey to the track – via side entrance by the baseball field)
– Whiteboard on track

(1) Cash In Lap
– 15 iron mikes
– Run to the opposite side
– 15 dry docks
– End up back here

(2) 6 Laps
– 6 total laps
– Reps at each end of the track
– 5, 10, 15, 20, 25, 30 = 6x
– Each round will have 1 X for both ends of the track. So in 1 full lap, you’ll hit two rep stations
– 1 — Burpees (5)
– 2 — Squats (10)
– 3 — Merkins (15)
– 4 — LBCs (20)
– 5 — Imperial Walkers (25)
– 6 — American Hammers (30)

(3) Cash Out Lap
– 15 Apollo Onos
– Run to the opposite site
– 15 Apollo Onos
– End up back here

Last lap — mosey the curves, sprint the straightaways

(Mosey back to the flag for Mary)

MARY
Core 4
– Flutter Kicks: 15×4
– Hello Dolly: 15×4
– LBC: 15×4
– Box Cutters: 15×4

ANNOUNCEMENTS
– Summer Convergence: UnCOVEred on 7.13.24
– uncovered-summer-convergence for more info
– Summer SWOLEstice — see Mermaid’s post in the f3knoxvillemain channel from yesterday
– Marine Corps Mud Run — August 31 in Maryville
– See Lizzy for more info

COT
“I wish the ring had never come to me,” said Frodo.
“So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given us.

– Time is the only non-renewable resource — invest it well
– The investment of time we make in F3 furthers the mission, and we see the ripple effects in and outside of F3
– F3 has been a part of my life for close to a decade – and has changed, shaped, and molded me drastically. It’s a gift and privilege to be out here with you men.