F3 Knoxville

Tag: MD Hammer

SURPRISE CD Q

AO: asylum-pm
Q: Crash Dummy
PAX: Lilydipper, Pele (Jon Lindberg), Switchhitter (Tony), Brick, Natty, MD Hammer, Sparkler, Curveball, Rooney(Carl Whipple), Recoil (Blake Conley), Doubtfire (Nick Bond), Franzia
FNGs: None
COUNT: 13
WARMUP: Run aprox ¼ mile around pavilion/playground back to AO. SSH – 20ea. Windmills – 10, Cherry Pickers – 5, Mountain Climbers – 20. Monkey Humpers – 10. Stretching. Run the parking lot.

THE THANG: Run to the Bros Bowl. 11’s – Bottom – Plank Jacks. Top – Incline Merks.

Run to Caribbean. Lunge walks to next island. Bear Crawl to next island. Lilydipper ordered us test our sobriety walking a straight line to next island. Brick gave us something new with 20 reps of Cow not Bull.

Run to Pavilion. Pele (Jon Lindberg) demanded we do Bulgarian split squats – 10 reps each leg. Rooney(Carl Whipple) begged us do Bench Reverse Rows – 20reps.
Back to AO.

MARY: American Hammers – 20ea. Low Plank.

ANNOUNCEMENTS: Convergence at Asylum 1/31.

COT: We’re so lucky to have this place to do our workouts. We’re so lucky to have all these amazing men come out and work out and spend this time to fellowship. This is a reminder to be respectful to your fellow F3 brothers. You don’t have to like everyone, but you must at least respect them.

Hot Toddy Quadruple Birthday Q

AO: asylum-daybreak
Q: Lilydipper , High Heels, Charmin (John Willis), Snitch (Cory Beilharz )
PAX: Veggie (Rylen Huddy), Natty, Wes Franks (Pony Tail), Drum Major, Curveball, Crash Dummy, Dain Bramage, Mr Jinxy, Pele (Jon Lindberg), Bail Bonds, flyball, MD Hammer, Pusher, Crawdad (Robbi Dickens), Honeydew, Lulu (Greg Huddy), Rainbow, Crop Top
FNGs: None
COUNT: 22
WARMUP: Lilydipper led us in 20 Side Straddle Hops, Curly Stomps, 7 Twistees, 10 Windmills, 7 Pterodactyls Forward, 7 Pterodactyls Backwards, and a Little of This and That

THE THANG: Snitch (Cory Beilharz ) then led us on sidewalks we could barely see due to lakes and puddles out to the Bros Bowl. He nearly killed us from there. We started with10 Merkins on the bottom and ran clockwise to do 53 (Snitch (Cory Beilharz ) turned 53 on December 23) Bench Dips then ran to the bottom to do 22 Hello Dollies in the lake there at the bottom of the Bros Bowl. Thank goodness there was no sewage from the Bowl. Next we ran clockwise up to the top again to do 53 Incline Merkins on the benches. We ran to the bottom only to do Tempo Squats in the lake. The man made us run clockwise on more top to the top of the Bros Bowl to do 23 Step-ups on the Benches. In an exhausted and drenches state, we got back to the bottom.
High Heels took over from there. We ran to the outdoor chapel and I thought God would have mercy on us there. But not with High Heels in command. We did Doras, each partner running around the chapel in the rain while the other partner did exercises. One would expect about 100 of each exercise but not with High Heels. He had us do 120 Merkins, 240 Bench Dips (our arms were in pain!) and 360 Side-Straddle Hops. Gassed and nearing death, we were looking forward to Charmin (John Willis) lightening things up as he took over the Q. But no!!! Charmin (John Willis) has us run, instead of sidewalks, through a grassy, muddy, trench-filled mess with rats and other varmints floating by us until we got back on the watery roadway to the AO. Ahh, the AO! No!! The man, saying he needs to work his quads for ski patrol, has us Bernie Sanders all the way to the top of Mini-Cardiac and do 5 Burpees in the river up top. Then we run back down past the AO to pick up doggone boulders and take then to the pavilion. He then has us do some kind of configuration of 11s that I never understood, saying we should quadruple each exercise of Curls and Gobble Squats. I finally plopped my boulder down on the picnic table and nearly broke the top. From there, Charmin (John Willis) takes us to steps that were so soaked and muddy that we couldn’t see our feet. He has us do a multitude of Calf Raises with toes out, inward, outward, and every which way but upward, which almost occurred if I hadn’t had the rail to hold onto and keep me from falling backwards. Charmin (John Willis) was kind enough to let us go back to the pavilion, pick up those doggone boulders, and put em back where we found em. Ahhhhh, Sweet Respite. But no, we had do the traditional Asylum Daybreak race up Mini-Cardiac after the COT.

MARY: We had no stinking time for a Mary

ANNOUNCEMENTS: The fact that we had Hot Toddys waiting for us was announcement enough!

COT:

Message: The four Q leaders each talked about something they were thankful for in 2025 and something they were looking forward to in 2026. High Heels was on target when he told us we have so much to be thankful for.

Prayers: Prayers of praise for Mr. Jinxy whose daughter, Carli, the wife of our very own Hooker (Grant Gentry) who now lives with Carlyi in North Carolina, just had a baby. This is the couple’s third child. Prayers of praise for all God blesses us with.

The Benefits of Being Thanksful

AO: asylum-pm
Q: Lilydipper
PAX: Mr Jinxy, Dain Bramage, MD Hammer, CRISPR, Pele (Jon Lindberg), Code Brown, Pusher, Doubtfire (Nick Bond), Lizzy, Franzia, Joshua Foster, Rooney(Carl Whipple), Drum Major
FNGs: None
COUNT: 14
WARMUP: 20 Side Straddle Hops, 10 Windmills, Curly Stomps,10 Tennessee Rocking Chairs, 7 Twistees, 10 Imperial Walkers, 5 Pterodactyls Forward and Five Backwards, Turkey Gobble Run around the parking lot, Little of This and That.

THE THANG: Mosey past the pavilion and to the eastern end of the Caribbean parking lot. We will bear crawl the length of the island on the eastern side.

Mosey to the Bros Bowl. We will stop to do 25 Flutter Kicks.
Next, we will run counterclockwise up and then down the Bros Bowl. About halfway to the Benches up top, stop to do 20 Merkins. At the benches, stop to do 20 Bench Dips. About halfway down to the bottom, stop to do 20 Hello Dollies. Those rabbits getting to the bottom first will alternate between 20 Side Straddle Hops and 20 Baby Crunches until the six arrives. Then we will rinse and repeat.
Mosey to the parking lot by the soccer fields. We will run on the left side of the parking lot, stopping at every crosswalk to do 10 Carolina Drydocks, until we get to the area past the playground.
We will next bear crawl up the hill, run to the small amphitheater, go up the theatre stopping to do 10 Bench Step-ups at every bench, then run back to the bottom of the hill and rinse and repeat.

Mosey to the baseball fields area and to the Flags. We will stop to do 20 American Hammers. Mosey to the pavilion. We will stop to do 20 Picnic Table Pull-ups and 20 Decline Merkins.

Mosey onto the baseball field with the artificial surface. We will circle the bases, then circle the outfield area, and then run up the hill. Stop to do 20 Squats at top.

Mosey to the “Rocky Balboa Circle” We will stop to do 20 Rocky Balboas.

Mosey to the parking lot that is below and south of the Coliseum. We will split into teams of two for Doras. While one partner runs to the stop sign, does one burpee, and runs back, the other will do the exercises listed below. Then partners switch. Here are the exercises partners do as a team:
– 100 Bobby Hurleys
– 100 Merkins
– 100 Big Boy Situps.

Mosey across the Pickett’s Charge area to the south end of the parking lot with the nice restrooms. We will Bernie Sanders to the north end of the parking lot.

Mosey back to the AO. We will go to west end of the parking lot and sprint to the east end. Then, we will sprint back.

MARY: No time, baby!

ANNOUNCEMENTS: Polar Bear Plunge on News Years Day!

COT:

Message: Gents, it is Thanksgiving, and we certainly have things to be thankful about. I think it is important to focus on those things. In fact, as a psychologist, I know there are mental health benefits to being thankful. Here are a few:
– Enhances mood leading to emotions of joy, optimism and affection.
– Reduction in symptoms of depression and anxiety.
– Improved relationships with others.
– Increased resilience in that thankful people are better able to cope with setbacks.
– Greater life satisfaction due to a greater awareness of the positive aspects in one’s life.
So, at this time of Thanksgiving I encourage each of us to begin to make a habit of thinking thankful thoughts. That can come through thanking friends and loved ones, writing down thankful thoughts, or just thanking God for blessings you have received each time you pray to Him.

Prayers: Prayers for Franzia’s coworker, Jeff. Prayers of thanks on this Thanksgiving Day.

Zen Thursday

AO: asylum-pm
Q: Drum Major
PAX: SlideRule (Stephen Sloan), Bacon (Ben), Serpentine (Jason Pierce), MD Hammer, Franzia, Switchhitter (Tony), Lilydipper, Pele (Jon Lindberg), Crash Dummy, Mr Jinxy, Pusher, Kung Blue, Curveball, CRISPR
FNGs: None
COUNT: 15
WARMUP:

Chinese warm-up with timer

· Bunny hops

· Full toe touch swings

· Opposite arm swings

· Bending tight twists

· Dead arms

· Golf swing twists

· High knee march with claps

THE THANG:

Mosey to Picketts

Pickett’s charge suicide:

2 burpees at the bottom each time

Run up first level and do 5 imperial walkers

All the way back down and then up 2 levels and do 10 imp walkers

All the way back down and then up 3 levels and do 15 imp walkers

Rabbits can do LBCs until 6 is up to Coliseum

Mosey over to Dora circle

Lap up stairs and around, after first lap do 10 Merkins, 10 squats and 10 Big Boys, run lap again and then take off 1 of each so 9 of each exercise, go until down to zero. Rabbits can start counting up until the 6 finishes.

Go grab rocks from pile

10 alt lunge with halo AND

10 side lunge with thrust

Repeat 3 times

With rocks still did 20 curls and rows as a group.

MARY:

ANNOUNCEMENTS:

Thanksgiving workout at 9am. Wild Turkey PM special session!

COT:

Spoke of upcoming holidays and how it is a time of joy, but more many a time of depression and pain. Be there for your people who tend to struggle during this time of year.

Gratitude and Recognition

AO: asylum-pm
Q: Serpentine (Jason Pierce)
PAX: Drum Major, Curveball, Doubtfire (Nick Bond), Crash Dummy, Pele (Jon Lindberg), Mr Jinxy, Kung Blue, Switchhitter (Tony), Sparkler, Lizzy, Brick, High Heels, MD Hammer, Tenderfoot
FNGs: None
COUNT: 15
WARMUP:
– SSH 20 IC
– Monkey Humpers 20IC
– Baby Arm Circles 10 up, 10 down IC
– Cherry Pickers 5 IC
– Merkins 10

THE THANG:
Mosey down Hilltop Drive to the stop sign
3 x, 20 lunges – 10 each leg, 20 lbc
Mosey down the trail to the left and stop around the rock pile area
3x 20 squat jumps, 20 American hammers
Indian run on paved trail along Lakeshore Greenway, through Pryse Garden Pavilion to the round about circle
3x Rocky Balboas 10 count IC, 10 Smurf jacks IC
Mosey to bathroom area and parking near open field below the East Terrace
3 x 20 Carolina dry docks, 5 Lunge Worms toward hill
Mosey through the field and up the hills, stopping at the last hill below the overlook
10-5-25: 3 rounds
10 merkins
Run to top of hill
5 burpees
Run down
25 squats
Sprint up hill
Mosey to first stop sign on Circle Drive
Final run up Hilltop Drive to the flag

MARY:
SSH until time

ANNOUNCEMENTS:
10 year anniversary convergence 11/8
Winter location starts next week
Ruck Event
Prayers for Crankbait

COT:
Gratitude and Recognition

Thinking about my VQ, I was reminded of something we do with our family to bring us closer and to humbly remind all of us to stop, reflect and appreciate each other, and appreciate our blessings.

So, when we do sit around the table at dinner, which sways with the waves of an active family, as sports and dance and work are in motion, our family goes around the table and each person offers up what they are grateful for and then we each compliment someone at the table (not a pet) in recognition of a positive accomplishment or worthy action that the person did.

This exercise brought us closer, diffused disagreements, and drove us to think about all the blessings we have. Blessings sitting in front of us every day. It also reminded us that we are surrounded by amazing talented people. We are all remarkable in our own God given way.

Sometimes simple, sometime deep. Perhaps it was beautiful day with the sun shinning, or just that we were all together. Compliments on a well cooked healthy dinner or a Major sports or dance achievement were the norm.

As Ferris Bueller said…Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it,”

I think that is great advice on many different levels. In this case, look around, there are so many simple blessings we experience and the achievements by ourselves and our friends and loved ones that will pass us by if we fail to stop, look around, and take notice.

In that spirit, I will close with saying that I’m very grateful for F3, for Sparkler who recruited me back, and for this amazing group of men Asylum PM that welcomed me back in on a rainy day this past spring.

I also want to compliment you all. Everyone in the circle has inspired me in some way and you all are amazing men of God and it is a blessing to be with you.