F3 Knoxville

Tag: Matlock (Bill Maddox)

Flag handoff at The Equalizer- Didn’t get 3 miles

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: School Zone (Michael Shope), La-Z-Boy (Zac Smith), Aladdin (Mansour Hasan), Bookman (Oscar Hemmelgarn), Choir Boy (Kenny Saffles), Madoff (Daniel Hereford), mouthwash (Mike), Snowbird (Nick Wilson), Ice Cold, Stripped (Carter Cross), Swimmies (Nathan Chesney), Utah (David Angel), Blindside (Davis Bodie), Matlock (Bill Maddox), Brick (Chris Tittle), Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 16
WARMUP:
1 Burpee
20 SSH
4 Cherry pickers
2 Burpees
THE THANG:
Mosey to the entrance and partner up
four stations each with 3 Exercises that one partner will do the first item while the other partner runs up to the next station and back and they switch places. After completing all the items they move on to the next station together and repeat running up to the next station.

Station one:
BBS
Iron Mikes
Gas pumpers

Station two:
Burpees
Bear Crawls
Welsh Dragons

Station three:
Caption Thor
Hand Release-Merkins
Shoulder Taps

Station four:
SSH
Squats
Lunges

fellowship mosey back to the AO

MARY:
45ish Hello Dolly’s
ANNOUNCEMENTS:
Flag hand off at the Asylume AM Monday
COT:

No Gloves

AO: asylum-am
Q: Hands (Robb McKeown)
PAX: Snitch (Cory Beilharz ), Matlock (Bill Maddox), Pac-man, Sawdust, TRC/Crab legs, Waxjob (Josh Brady)
FNGs: None
COUNT: 7
WARMUP: 20 SSH, 20 Moguls, 20 Heisman, 10 Single foot cross hops, Tie Fighters (pew pew!), 10 Merkins
THE THANG: Bernie up baby Everest, Big step ups on the wall, 2 sets of lunge, broad jump, single door hop from each light pole along the trail, one set of frog hops for good measure, up Everest, 11’s with dips and crunchy frogs at the Admin building, calf raises, over to the overlook for some Lt. Dan’s. Split into two groups, Group 1 did 15 BBS while group 2 did box jumps, switch out and repeat with 15 4 ct flutter kicks/single leg RDL, 15 Box cutters, other leg RDL, 15 4 ct Freddie Mercury/Incline Merkins. Lunge, side lunge L, side lunge R down the path. Mosey back to the AO.
MARY: Reverse Pickle Pounders until 6:15
ANNOUNCEMENTS: Passing the flag to @Sawdust Labor Day at 5:30
COT:He is God, I am not and I am thankful for whatever he provides.

The Boys Are Back

AO: asylum-am
Q: Rainbow (Curt Wright)
PAX: Bunny, Rainbow (Curt Wright), Gibbler (Tim Basch), Hot Tub (John Muller), Cosmo 2, Matlock (Bill Maddox), TRC/Crab legs, Hands (Robb McKeown), Cat Gut (Mike Davis), Double Wide, Cinco (Scott McGuire), Fabio (Joe Hamilton), Woodpecker, Sawdust, White Belt
FNGs: None
COUNT: 15
WARMUP: start with 10 burpees OYO for those who didn’t help with park cleanup.
Then 20 SSH on 4ct, Imperial Walkers x12, Tie Fighters x12, Arm Circles/OH Claps/Seal Claps/This Guy x10 on 4ct
20 Rocky B’s on each side of parking lot

THE THANG:
Mosey to Cardiac 2x’s 10 hand release merkins at bottom, curve 1, curve 2, and top

Mosey to front of Asylum for 2 burpees at every other light pole.

Mosey to Overlook for 100 single count reps of ab exercise of your choice followed by lap around loop. Followed with 75 reps and run, 50 and run, then 25 and Run.
MARY:
Some Coach Wayne Dunn’s to finish us out
ANNOUNCEMENTS:
COT:

12 Minutes of prayer every day for 8 days can change your brain. Visible on a brain scan.

Back to School Bash at the Bathhouse

AO: the-equalizer
Q: Bookman (Oscar Hemmelgarn)
PAX: Ribbed (Joshua Sagraves), Stripped (Carter Cross), Unibráu (Nick Robinson), Utah (David Angel), Matlock (Bill Maddox), Cat Gut (Mike Davis), Russell Crook/Crablegs, Woodpecker, Madoff (Daniel Hereford), Snitch (Cory Beilharz ), mouthwash (Mike), Sawdust, Snowbird (Nick Wilson), Bunny, Bookman (Oscar Hemmelgarn), Lilo (I swear he was on Slack a while back), None
FNGs: 1 None
COUNT: 16
Warmarama:
– 20 SSHs
– 4 Cherry Pickers
– 15 Gradycorns
– 10 Rockettes

Mosey to bathhouse

Tha Thang:
Tabata-ish:
– Burpees 8 x 20sec on, 10sec rest
– 40 SSHs
– 30 sec rest

– Merkins 8 x 20sec on, 10sec rest
– SSHs for 1 mins
– 30 sec rest

– Squats 8 x 20sec on, 10sec rest
– SSHs
– 30 sec rest

– Lunges 8 x 20sec on, 10sec rest
– SSHs
– 30 sec rest

– Flutterkicks 8 x 20sec on, 10sec rest
– SSHs
– 30 sec rest

– LBCs 8 x 20sec on, 10sec rest
– SSHs
– 30 sec rest

– Wall Sits 8 x 20sec on, 10sec rest

Fellowship Mosey to Shovelflag

MARY: None.
ANNOUNCEMENTS: Poker night at Voodoo 8/17. See Crableg’s note f3knoxville.slack.com/archives/C01EK08G6FQ/p1691414358333559
Flag handoff on 9/1! Be THERE.
COT: Prayers for favor for Ribbed’s family and the SSA and Everett’s successful procedure

We can’t solve everything ourselves. Trust in your faith, yourself, and your people. When things get too intense or chaotic, you seem confused or frustrated, break it back down to basics to help move forward. Be grateful for what you have and the experiences you are going through at this moment and in the past.

You Need to Let Go to Take On Something New

AO: asylum-daybreak
Q: CRISPR (David Smelser)
PAX: Choir Boy (Kenny Saffles), Veggie (Rylen Huddy), F6 (Tim Pope), lebowski, Matlock (Bill Maddox), Lulu (Greg Huddy), CRISPR (David Smelser), Dung Beetle (Scott Kimsey), Brick (Chris Tittle), Swimmies (Nathan Chesney), Qbert (Bob Buckner), Jumbo(Carter Dickens)
FNGs: None
COUNT: 12
WARMUP: SSH, cherry pickers, rockettes, this and that, imperial walkers
THE THANG:

25x step up, pull up, dip, incline merkin, rocky balboa, SSH, imperial walker, squat, then 20, 15, 10, 5

LT Dan down the parking lot, then merkins up the dragon, some squat ring of fire, imperial walkers down the dragon, core 4 around the parking lot, and ending with some rounds of William Wallace.

ANNOUNCEMENTS: 2nd F at Abacas tonight, choir boy family travels

COT: I’ve been struggling with Heroic Individualism as defined by Brad Stulberg. My intent had been to do Words based on his book The Practice of Groundedness, but life got in the way and couldn’t prepare a Word for this Q. Actually, heroic individualism got in the way. I had an opportunity to do some professional development that would be amazing and a big resume builder. But it’d be a huge commitment and require a massive amount of time. My wife and I chatted and she asked what I’d have to give up to take something like that on? What’s less important in my life right now that I could replace it with this opportunity? Her, the kids, work, F3, church, etc? Turns out she’s right and I have no more time to give, or at least that much time for that level of commitment.

Everything has an opportunity cost. Taking something on might mean not taking something on lad or perhaps having to let go or step back from something you’re already doing. There is only so much time available to you, so while you may want to take on all the amazing opportunities that come your way, but choose wisely so you don’t over burden yourself to a point you’re half doing everything and losing focus on those things that matter most.