F3 Knoxville

Tag: MD Hammer

Leap of Faith

AO: asylum-pm
Q: Crash Dummy
PAX: Lilydipper, Drum Major, Pele (Jon Lindberg), Doubtfire (Nick Bond), Steam, Sparkler, Switchhitter (Tony), Abacus, Rooney (Carl Whipple), MD Hammer, Brick, Mr Jinxy, Curveball, Serpentine (Jason Pierce), Petunia (aka Daniel Ellis), Gridiron, Franzia
FNGs: 1 Franzia
COUNT: 18
WARMUP: Side Straddle Hops – 20, Cherry Pickers – 5, Good Mornings – 10. Runner’s Stretch, Fire Hydrants, Donkey Kicks, $ Stretch.

THE THANG: 1st POC – Mini Cardiac (Pele suggested moving to the grass hill to avoid traffic): Battle Buddy up, Partner 1, Bernie up the hill & back. Partner 2, reverse lunge. x4

2nd POC – Cardiac: Suicides – Start w/10 Squat Jumps at bottom. Run to the 1st bend. 10 Merkins. Run back Down. 10 Squat Jumps. Run up to the 2nd Bend. 10 Merkins. Run back down to the bottom. 10 Squat Jumps. Run to the bench at the top. 10 Merkins. Run back down to the bottom. 10 Squat Jumps.

3rd POC – Bros Bowl – Either run back to AO or sprint up & around the Bros Bowl and back to AO.

MARY: None

ANNOUNCEMENTS: Pass the Flag 6/26 to Crash Dummy

COT: Growing up, my friends & I loved to drive up to Townsend, to the Wye, & jump off the cliffs into the water. The toughest part was not the jump itself but thinking about the jump. For the guys who are out here, that want to Q but might be overthinking it, I say, take that leap. It gets a little easier each time.

PE Exam

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Sparkler, Serpentine (Jason Pierce), MD Hammer, Abacus, Mr Jinxy, Tenderfoot, Lilydipper, High Heels (Henry Ritchie), Lizzy, Brick, Drum Major, Stitch, Curveball, Rooney(Carl Whipple), Steam, Pele (Jon Lindberg)
FNGs: None
COUNT: 16
WARMUP:
-20 Split Jacks (4-ct), 10 each leg, in cadence
– 10 Cherry Pickers (4-ct), in cadence
– 10 Rockettes (4-ct), in cadence
– 5 PCMBs, OYO
– 20 Grady Corns (4-ct), in cadence
THE THANG:
Moved to Pavillion due to storms.
PE EXAM (Hat tip, Erector)
Run around Pav 2x, doing …
P – 10 Prisoner Cell Merkin Burpees aka PCMBs.
Mosey down the long side of the Pav and back doing…
E – Elevens – CDDs at one end and squats at the other
MOSEY to Road leading to Lyons View entrance.
E – Escalator – I actually totally forgot to do this one. Q Fail.
**WE INTERRUPT THE PE EXAM DUE TO THE INVASION OF A KRAKEN!**
KRAKEN: 6 cones in a circle, with Ab exercises in blue, and upper body exercises in red. Do the blue exercise, then run around clockwise plus one cone and do the next exercise. Rinse and repeat until back and starting point. Then do the same thing, in the opposite direction, doing the red exercises.
Blue exercises:
1. 20 BBS
2. 20 Gas Pumps
3. 20 Box Cutters
4. 20 LBCs
5. 20 Bicycle kicks (4-ct)
6. 20 American Hammers (4-ct)

Red exercises:
7. 20 Merkins
8. 20 Carolina Dry Docks
9. 20 Shoulder Taps (both shoulders =1)
10. 20 Diamond Merkins
11. 20 Bottle Openers
12. 20 Wide Merkins

X –Xs and Os , on Q’s call

A – Aiken legs – Done in succession with no rest — 20 Squats, 20 Bobby Hurleys, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and repeat
M – Mary – PAX called out Burpees, and reverse lunges

ANNOUNCEMENTS:

COT:
This past Sunday was Pentecost.
Some traditions associate with it include Wearing Red (symbolizes the fire of the Holy Spirit). Praying for Guidance: and Engaging in Fellowship: Participate in activities that promote unity and fellowship.
So I don’t know about wearing red, but the other two traditions I have absolutely immersed myself in this week. It’s been a challenging week, and as leaders, I think praying for guidance does a couple of things.
It indicates a willingness to be open to inspiration, comfort, and guidance, specifically from your Sky Q, but
–
this willingness can also trickle over into seeking guidance from others that you respect, tapping into others for inspiration and direction. The burden of leadership does not have to be borne alone.
–
And I think Engaging in Fellowship is also important for leaders. Sometimes being a leader feels very lonely. Sometimes it feels like, in spite of your best efforts, everything you’ve worked hard for to accomplish in your position has been in vain. It’s very important not to isolate yourself. Engaging with others is healthy and often very helpful. Connecting, sharing ideas, sharing concerns, even just having someone to have a beer with or tell a funny joke is important. You are not as alone as you might think. And when things are rough, those HIMs that you surround yourself with will give you that inspiration to keep fighting the good fight. AYE.

Run & Sweat

AO: asylum-pm
Q: Crash Dummy
PAX: Lilydipper, Pele (Jon Lindberg), Switchhitter (Tony), Drum Major, Brick, Kung Blue, Rooney (Carl Whipple), Mr Jinxy, Pusher, MD Hammer, Curveball
FNGs: None
COUNT: 12
WARMUP: Side Straddle Hops x 20, Cherry Pickers x 5, Good Mornings, Runner’s Stretch, Light Stretching, Downward Facing Dog, Money Stretch.

THE THANG: Run around the park, keeping mostly to the perimeter. A few stops along the way for a quick breather. Sprint up Everest a few times then end back at the AO.

MARY:

ANNOUNCEMENTS: Double Beat Down w/F3 ROCO -5/6. Hardship Hill 5/17.

COT: How are we connected to our identities? Are you tied to your business card? If you died today, how would you want to be remembered?

Locking Shields

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Drum Major, Lilydipper, Abacus, Lizzy, Mr Jinxy, Pusher, Crash Dummy, Curveball, Welch’s, Brick, MD Hammer, Pele (Jon Lindberg)
FNGs: None
COUNT: 12
WARMUP: 20 SSH, 10 Cherry Pickers, 10 Tennessee Rocking Chairs, 10 Grady Corns, Yoga Stretches, 10 Hand Release Merkins

THE THANG:
MOSEY to Slope on Picketts Charge.
HILL PYRAMID!:
Run up the slope and back down. Every time you get back down do the exercises (10 REPS EACH):
– JUMP SQUATS
– JUMP SQUATS / BOTTLE OPENERS (2-count)
– JUMP SQUATS/ BOTTLE OPENERS / BIG BOY SITUPS
– BOTTLE OPENERS / BIG BOY SITUPS
– BIG BOY SITUPS

Mosey to Center of Colosseum.
JINXY’S FOUR AND A QUARTER. Start at bottom of hill, run to tree about 2/3 to Admin Bldg, and do 25 reps of an exercise, return to starting position. R&R 4 times, totaling 100 of the exercise.
Round 1: Carolina Dry Docks
Round 2: Imperial Walkers (single count)
Round 3: Lunges (single count)

Mosey to Stop sign on circle drive.
MODIFIED WELSH DRAGON (4-ct Bear Crawl, 1 Merkin, R&R up to 10 Merkins… always only 4-ct Bear Crawl). Run to where the railing begins and do the 1st rep, run back to do the 2nd rep, etc.
AYG to Flag.

MARY: A little light stretching.

ANNOUNCEMENTS: Hardship Hill, Ascent Leadership School at Frozen Head

COT: NO GAPS IN THE WALL!
Three years ago Judge Judy, who was our Nantaan at the time, wrote an article in the weekly newsletter called Cracks in the Foundation, which alluded to some situations surrounding F3 that resulted in fractures within groups and between individuals. That message was very timely back then, and as some of you are aware, there’s a little bit of that going on right now. Nothing that I don’t think we can fix, but some things that if we don’t address could just continue to fester. So for my Word, I just wanted to reiterate what I feel is F3’s absolutely greatest attribute: it’s ability to inspire us all to be better men through SHARING. Sharing of the Suck from the workout, Sharing in the responsibilities of being Q, Sharing of life experiences in the Circle that others may learn from or be inspired by, etc.

We often use the term “Lock Shields” in F3. Think about that for a second. What comes to mind? I have this image from Lord of the Rings or a movie about the Roman Empire of a bunch of warriors facing a common enemy, and each one of them standing shoulder to shoulder with their shields up. If it was just one dude, he’d get surrounded, overwhelmed. But it’s a bunch of warriors that are aligned in a common purpose: PROTECT EACH OTHER’S SIX. If there’s a crack or a gap in the wall, then everyone is in deep doo doo.

To no one’s surprise, the guys in F3 have differences. We have our differences in Faith, Politics, what kind of workouts we want to do out here, and maybe even differences in how we think F3 should operate. That’s fine! But how do we keep locking shields if the guy next to us is of a different political party? Religion? If he has way more hair and is better looking than the rest of us (thanks guys… you know who you are…)? It comes down to RESPECT for your brother, who’s out here trying to get 1% better, just like you are. When we’re out here, we lay our differences aside. When we’re out here, I’m continually trying to figure out ways to better serve you so that you can serve others. This requires that we keep that wall tight. NO GAPS IN THAT WALL. And I hope we all have that mindset. But whatever differences we have can be overcome with Grace and empathy and understanding

Positive Reinforcement

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: High Heels (Henry Ritchie), Brick, Mr Jinxy, Lilydipper, Glamper, Switchhitter (Tony), Crash Dummy, Tenderfoot, MD Hammer, Abacus, Pele (Jon Lindberg), Double Dribble, Boomer
FNGs: None
COUNT: 13
WARMUP:- 15 Split Jacks L, 15 Split Jacks R (4ct, IC)
– 15 Moroccan Nightclub (4 ct, IC)
– 15 Grady Corns (4 ct, IC)
– 15 Water Wheels (4 ct, IC)
-15 Steve Earles (4-ct IC)

THE THANG:Mosey to bottom of Everest
Run 1/3 up the hill, do 5x the following exercises:
Prisoner Cell Merkin Burpees (PCMBs)
Imperial Walkers (2-ct)
Catalina Wine Mixers
Run 2/3 up the hill, do 10x the same exercises
Run up to the road and do 15x the same exercises.

MOSEY on mulch trail to round-about. 5/10/15s
PARTNER 1 RUNS to metal box past intersection does 5x two exercises, runs back while PARTNER 2 does a slow mosey back and forth in the “bull pen”. Switch. Rinse and repeat two more times, increasing the reps to 10x and 15x. (If in doubt, exercise is a 2-count)
– Round 1 Exercises: PLANK JACKS AND PETER PARKERS *
– Round 2 Exercises: SQUATS AND IRON MIKES*
– Round 3 Exercises: FLUTTER KICKS* AND BOX CUTTERS
(Did Round 1 and 3, then 5x/10x Round 2; PAX finishing early did Prisoner Get Ups until 6 arrived)
MOSEY to AO

MARY: No time for her today.

ANNOUNCEMENTS: Haw Ridge and Hardship Hill. Be There!

COT: We talked about how we all make mistakes… even Albert Einstein!– but negative reinforcement can be a bit toxic, especially if the bulk of someone’s effort is excellent. Don’t let negative comments be the only feedback you give to people. Positive reinforcement can be much more motivating.
POINT #1 of the BOM: don’t keep the fear of making a mistake keep you from trying something, but…
POINT #2 of the BOM: don’t let negative feedback be the only feedback you give someone. Don’t take for granted all the good things they’ve done, whether it’s your spouse, co-worker, etc. Praise them for that. Don’t just correct them when they make mistakes.