F3 Knoxville

Tag: Lulu (Greg Huddy)

Tour de Pavilion

AO: asylum-daybreak
Q: Steam
PAX: Brick, Pele (Jon Lindberg), Lulu (Greg Huddy), Veggie (Rylen Huddy), F3 Pluto ( Hugh Nystrom), Fruit of the Loom (F3 Tallahassee), CRISPR, Lilydipper, Mr Jinxy, Honeydew, lebowski
FNGs: None
COUNT: 12
WARMUP
– SSH: 25×4
– Squat: 12×4
– Merkin: 12×4
– Rockette: 12×4
– BAC (F): 12×4
– BAC (B): 12×4

THE THANG
5 rounds of the following to start – 10 reps each
– Incline Merkins
– Dips
– Table Pull-Ups
– Step-Ups/Box Jumps
– Run to the gate and back

Begin the Tour de Pavilion

New(ish) Pavilion (NP)
– Xs: Incline Merkins, Decline Merkins, Table Pull-Ups
– 15 reps each / 1 count
Marble Pavilion (MP)
– Xs: American Hammers, Heels 2 Heaven, LBCs
– 15×4 reps each
Pitstop at the Bros Bowl
– Run up to the top
– 15 down/up merkins
– Run to the Muscle Beach pavilion
Muscle Beach Pavilion (MBP)
– Xs: Box Jumps/Step Ups, Diamond incline merkins, elevated claf-raises
– 15 reps each / 1 count
Tower Playground Pavilion (TPP)
– Xs: Squats, Imperial Walkers, Dips
– 15 reps each / 1 count

Mosey back to the Big Pavilion – but with an Asylum PM classic: the battle buddy mosey
– Share 1 thing that was good in your week
– Share 1 thing that was challenging/tough in your week

MARY
– 1 more round of the initial workout (10 reps of incline merkins, dips, table pull-ups, and box jumps/ste-ups)
– Core 4: 25×4 of the following core Xs
– Flutter Kicks
– American Hammers
– LBCs
– Freddie Mercuries
– ATMs
– 15×4 shoulder taps
– 10×4 slow merkins
– 10 merkins OYO
– SWS (Stretching With Steam)

ANNOUNCEMENTS
– Check the announcements channel for regional updates, the Send Me newsletter, and Beyond The COT podcast updates
– New formatting for Send Me – you’ll hear more about this over the coming weeks leading to March

COT
Say You’re About It – Be About It
Here are the highlights from the Word today. danhenson.substack.com/p/f3-word-11525.

– We’re here to challenge and encourage each other, work hard, and push each other to be better men for ourselves, our families, our friends, and our spheres of influence.
– My hope is that when you show up to an F3 workout (wherever that might be), you are challenged and encouraged in your Fitness Fellowship and Faith. Just as Paul encouraged Titus in leading by example in speech, conduct, and work – we should do the same thing with each other.
– Cut out the negativity, complaining, putting down others, inappropriate and over the line mumblechatter – we don’t have time for that garbage and it’s exhausting. We’re here to work hard together + maximize the time we have during a workout (45 minutes, 60 minutes, whatever).
– Our environment and surroundings should not dictate or character, conduct, and discipline, or the ability to work hard.
– The same methodology applies to the mission of F3: to plant grow and serve small workout groups for men for the invigoration of male community leadership. If we say that we’re about that mission – let’s be about that mission.
– If we say we’re about this life of High Impact Manhood – let’s be about it. Our wives, families, friends, and communities we are a part of need us to be.
– Be challenged and encouraged that you have it what it takes to be the HIM you were called to be – with the guidance of God and the help of each other. Get after it brother. Iron Sharpens Iron!

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.

Cooperation and Accountability

AO: asylum-daybreak
Q: Pele (Jon Lindberg)
PAX: Mr Jinxy, Veggie (Rylen Huddy), High Heels (Henry Ritchie), Pele (Jon Lindberg), Choir Boy, Waffle House (Brady Greene), Lulu (Greg Huddy), Snitch (Cory Beilharz ), lebowski, Honeydew, CRISPR
FNGs: None
COUNT: 11
WARMUP: SSH x20 4 ct IC, Windmills x10 4ct IC, BAC forward and backward x10, Grady Corns x20 4ct IC, Bolt 45s, short mosey to show pain stations, Cherry Pickers x10 4-ct IC

THE THANG:
We will work together to accomplish a difficult task, which will be completing a high number of reps of various exercises, all together, as a PAX. As we complete the reps, we will cross off the markers to track progress. If we do not complete all reps with 5 minutes left, we end with 30 Deconstructed Burpees, otherwise, we will do Stargazers. I RECOMMEND GETTING IN LOOSE GROUPS OF 3-4. Tasks:
CMU Pile:
– 700 Curls (Marker indicators 20 reps each, 700/20 = 35 markers)
– 700 Overhead Presses (Marker indicators 20 reps each, 700/20 = 35 markers)
– 700 Rows (Marker indicators 20 reps each, 700/20 = 35 markers)
BABY CARDIAC:
– 30 Sprints up Baby Cardiac (Marker indicators 1 trip each, 30/1 = 30 markers)
SUICIDES:
– 30 Suicides (Marker indicators 1 suicides each, 30/1 = 30 markers)
CORE WORK:
– 700 LBCs (2-ct) (Marker indicators 20 reps each, 500/20 = 35 markers)
– 300 Big Boy Situps (Marker indicators 20 reps each, 300/20 = 15 markers)
– 300 American Hammers (2-ct) (Marker indicators 20 reps each, 300/20 = 15 markers)
PAVILION:
– 700 Jump or Step Ups (2-ct) (Marker indicators 20 reps each, 700/20 = 35 markers)
– 200 Decline Merkins (Marker indicators 10 reps each, 200/10 = 20 markers)
– 400 Bench Pullups (Marker indicators 20 reps each, 300/20 = 15 markers)

We actually got through TWO ROUNDs of this! Nice work!

MARY:
Not this time.
ANNOUNCEMENTS:
Hot Toddy Quadruple Q (Quoddy Toddy) next Saturday!!
COT:
So I used this same Q on the evening of the January 6 riot at the Capitol in 2020 because I wanted to do something collaborative, where we work towards a common goal. And I’m doing it again today because we need more of that as a nation, because right now, guys, we are still a broken and lost community.

COOPERATION: I find that activities like what we did today, where guys of different perspectives on life collaborate and cooperate and work together, are very important these days. As the saying goes, Team Work Makes the Dream Work. I didn’t always get to do the exercise I wanted at several points in the workout, but my group did, or it needed to be done reach our goal. I’m sure the same goes for all of you. But there’s something satisfying and dare I say FUN in doing a task together and accomplishing something. If more HIMs around this country would embrace that mentality, I think we would be a much stronger nation.

ACCOUNTABILITY: The second concept that I think this workout exemplifies is accountability. If we didn’t reach our goal, we held ourselves accountable and did the punishment exercise. We talk about accountability a lot in F3, and I think that’s a real strength of this group. Whether it’s giving a shout out to a Brother who hasn’t posted in a while, or hasn’t Q’d recently (Thanks for the call-out, Crawdad!), or guys that participate in Shield Locks, or do a weight loss challenge, or whatever, we hold each other and ourselves accountable. Because without holding each other and our colleagues and fellow citizens accountable for their actions, it is much easier to slack off, break the rules, not make those hard decisions and take those difficult actions that help everyone, including yourself.

SO COOPERATION AND ACCOUNTABILITY. Those are the two concepts I wanted to focus on in the workout and my Word. Those are two things that I think are important to being a HIM and an effective Leader, and two things that are sadly lacking in today’s society.

You Can’t Take That Away From Me

AO: asylum-daybreak
Q: Lilydipper
PAX: Lulu (Greg Huddy), F3 Pluto ( Hugh Nystrom), Crawdad (Robbi Dickens), Swimmies (Nathan Chesney), Pele (Jon Lindberg), Cart Girl (John Sadler) (Chatt, TN), Brick, Veggie (Rylen Huddy), Jumbo(Carter Dickens), Choir Boy, Pusher, Mr Jinxy, Snap Glove (Sean Selos), Beaker (Manny Selos)
FNGs: 2 Snap Glove (Sean Selos), Beaker (Manny Selos)
COUNT: 15
WARMUP: Run Around the Parking Lot, 20 Side-Straddle Hops, Curly Stomps, 10 Imperial Walkers, 10 Windmills, 10 Tempo Merkins, 10 Tempo Squats, 5 Baby Arm Circles Forward and Backward, 5 Pterodactyls Forward and Backward.

THE THANG: Mosey up Mini Cardiac and to the benches by the trail before going downhill. From this point we will do the following: Do 20 Bench Lifts, run to first curve, do 20 Hello Dollies and run back; Do 20 Bench Lifts, run to second curve, do 20 Hello Dollies and run back; Do 20 Bench Lifts, run to 3rd curve, do 20 Hello Dollies and run back. The Clydesdales will sweep rabbits to 3rd curve after they finish the 3rd set of Bench Lifts.
Next, we will continue south on trail and do Nickel, Dime, Quarters. We will do these past the dock area. Once past the dock area we will mosey on the trail until it curves west. We will then resume with the nickel dime quarters until we reach pavilion that is near muscle beach. Here are the exercises:
Merkins
–
Jump Squats
–
Freddie Mercuries
–
Mosey to Muscle Beach. Each man chooses two different exercise machines to do 25 reps with. After finishing, do Baby Crunches until all men have finished.
Mosey to parking lot by the soccer fields. We will go clockwise around the parking lot twice. The first time around we will sprint to one crosswalk, then walk to the next, continuing that pattern around the circle. The second time around we will Bernie Sanders to one crosswalk, then walk to the next, continuing the pattern around the circle.
Mosey to the Bidet. We will run clockwise around the inner circle, stopping at the benches to do 20 Decline Merkins. After arriving back down, those finishing first do Baby Crunches until the six arrives.
Mosey to the Caribean. We will go to the west end. From there we will sprint to the east end but stop at every island to do 2 Burpees.
Mosey toward AO parking lot but stop to get CMU weight rock by the entryway. We will do 25 Overhead Presses.
Mosey to AO.

ANNOUNCEMENTS: Polar Bear Plunge on January 1, Smokies Convergence on January 4, Hot Toddy Triple Q at Asylum on January 11.

COT:
Prayers
Prayers for our brother, Sparkler, as he will be getting treatment for Prostate Cancer. Prayers for people traveling at Christmas like Crawdad and Jumbo who head toward Texas today. Prayers for those who are lamenting or suffering this Christmas. Prayers for us that we may be HIMs, keep an eye out for those who are suffering, and be an encouraging spirit for them.
Message

They Can’t Take That Away from Me
2024 was a year of loss and destruction for many people out in East Tennessee and Western North Carolina due to the almost unimaginable flooding and disaster caused by Hurricane Helene. It was horrific to see people losing their homes, their cars, their furnishings, and much of the belongings that they had saved for a lifetime.
As I approach retirement, I couldn’t help but think, “What if that was me?” Jan and I have saved part of our earnings each year through our working years, putting it in good ol IRAs. As we approach retirement we feel that we have enough savings to get by on. But what if that savings were to go away? What if our economy goes downhill and our stock market plummets? What if we lose our assets and home through some unforeseen disaster? Events like Hurricane Helene show us just how possible that can be.
There is a song that has come to my mind quite a few times related to all this. Some of you guys may know that song by Ira and George Gershwin called “They Can’t Take That Away From Me.”
Some of the lines go like this”
The way you wear your hat
The way you sip your tea
The memory of all that
No, no, they can’t take that away from me
The way your smile just beams
The way you sing off-key
The way you haunt my dreams
No, no, they can’t take that away from me.

Those are all things that money can’t buy. I guess that’s why the song has stuck in my mind. If I lost all my assets, what would I have? How about you guys? If you lost your possessions, what would you have? For me, I would still have the love of my wife and children. I would still be able go to my church and see my church family. As for tithing’s, 10% of nothing is nothing, so that would be fine! I would still get to see you brothers in F3. This incredible bond and experience we have is Free 99, baby! And, I would still have my Lord above. In fact, if they were to take everything I have and lay my head down in a guillotine, I might be shaking in my boots and crying my eyes out but I would still have my Lord above.

I encourage you to think about and ponder what “THEY”, that ubiquitous word for disaster in scenarios like we are talking about, can’t take away from you. As for me, I would hope I could survive disasters knowing that there are some things that money can’t buy, some things worth so much more than money or even earthly existence, some things they cannot take away from me.

Clark Higgins Debut

AO: asylum-daybreak
Q: Crawdad (Robbi Dickens)
PAX: Crawdad (Robbi Dickens), High Heels (Henry Ritchie), lebowski, Lulu (Greg Huddy), Snitch (Cory Beilharz ), Swimmies (Nathan Chesney), Veggie (Rylen Huddy), Waffle House (Brady Greene), Suds,
FNGs: None
COUNT: 10
Wafflehouse led the PAX in a warmup of Shoulder Blasters and some other classics then took us to the main event!

The Main Event (Stone in hand)
– 20, 25, 30 count circuit of
– Curls (then overhead presses, shoulder raises), Box Jumps (or step ups), Picnic table pull ups, and dips.
– A diagonal dash up a Pickett’s Charge
– Completed by some shenanigans at the Coliseum before turning it over to Crawdad for the back half,

The Yoga Studio
– nuf said

A trip down Everest (lunges at the bottom) and back up the Summit to the Space Station.

We recovered during our mosey back to the AO where we finished with:
– 15 yard dashes
– ATMs

Crawdad closed it out with a basic message: be where your feet are. Be present and content during the holidays.