F3 Knoxville

Tag: MD Hammer

Charging up Lizzys Hill

AO: asylum-pm
Q: Lizzy
PAX: Steam, Pele (Jon Lindberg), Drum Major, Lilydipper, Brick, Switchhitter (Tony), Abacus, Crash Dummy, MD Hammer, Sparkler, CRISPR, Kung Blue, Dr Phil
FNGs: None
COUNT: 14
Warm up with 10 burpees, then Michael Phelps, then mosey to Everest then Indian Run to the top. Them mosey to Pickets Charge. Then do 5 rounds alternating burpees, flying squirrels and manmakers. Method of transportation up the hill was bear crawls first three rounds. Switch to backwards mosey, the final round we did bear crawls then run to ao.

Announcements hardship hill

Then cot. I told my story how it took me three times time learn how not to be stuck in a bad cycle in life

Can you HEAR the music?

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Pusher, Brick, CRISPR, Switchhitter (Tony), High Heels (Henry Ritchie), Drum Major, Mailbox, MD Hammer, Tenderfoot, Z-Bone, Crash Dummy, Glamper, Title IX (Christian Prescott), Kung Blue, Sparkler, Doubtfire (Nick Bond), Pele (Jon Lindberg), La-Z-Boy (Zac Smith), Lizzy
FNGs: None
COUNT: 19
WARMUP: -20 SSH (4-ct IC)
– 10 Windmills (4-ct IC)
-10 Grady Corns (4-ct IC)
– 10 Mountain Climbers (4-ct IC)
– calf stretches
THE THANG:
MOSEY up Baby Cardiac and to the open area next to the road.
JINXY’S FOUR AND A QUARTER. Start at bottom of hill, run to top of slope and do 25 reps of an exercise, return to starting position. R&R 4 times, totaling 100 of the exercise (all single count).
–
Round 1: Bottle openers
–
– Round 2: Squat Jumps
–
MOSEY to Colosseum
Run around OUTSIDE circle, doing exercises at the Four “corners”
–
15 Big Boys (or 30 LBCs), 15 American Hammers (2-ct)
–
MOSEY to FIELD BELOW COLOSSEUM.
RECTANGLE of DEATH!!
Blue cones on Corners, Orange Cones on sides (one side has blue cone in middle). Sheets will tell you what to do and how to get to next Blue Cone. Rinse and Repeat. First one done yell RECOVER.
Corner
1: Do 20 Iron Mikes (10 each leg). Suicide using orange cones to next
blue cone.
Corner 2: Do 20 Plank Jacks, Bear Crawl to next Blue Cone
Corner 3: Do 20 Big Boy Situps, Bernie to Blue Cone ½ way down.
½ Way Cone: Do 10 PRISONER GET UPS, Bernie to next Blue cone
Corner 4: 20 Shoulder taps , EL CAPITAN to next Blue Cone
Mosey to rock pile, AMRAP with curls, presses, rows, and triceps.
MOSEY TO AO
MARY: Flutter kicks, E2Ks, Homer/Marge
ANNOUNCEMENTS: Camping this week-end, various Ruck events, Hiking workout in early March, tune in to Slack.
COT: Quote from the movie Oppenheimer: “Algebra is like sheet music. The important thing isn’t can you read the music, it’s can you HEAR it” . Faith is similar. You can check all the boxes of the rituals of your faith, but the goal is to hear the music of your Sky Q’s love in your heart and soul. It may take a while for that to happen, and it’s not necessarily connected to how may boxes you check, but it’s an incredible feeling hearing that song in you once you attune to your God. “During the quiet moments, when I still my mind and my body, I can hear the song of His love in my heart and in my soul.”

47 More

AO: asylum-pm
Q: Steam
PAX: Pele (Jon Lindberg), Drum Major, CRISPR, Jeevan Kypa (Scrubs), Glamper, High Heels, Brick, OnStar, Lilydipper, Rooney (Carl Whipple), Switchhitter (Tony), Tenderfoot, Pusher, Kung Blue, Abacus, MD Hammer, Crash Dummy, Cheetah Boy, Cleopatra
FNGs: 1 Cleopatra
COUNT: 20
WARMUP:
– Cherry Picker: 5×4
– Rockette: 10×4
– TN Rocking Chair
– Baby Arn Circles (F): 10×4
– Baby Arm Circles (B): 10×4
– Mountain Climber: 10×4
– Merkin: 5×4

THE THANG:
(Mosey to the BP)

1 — January PFT (6-10 minutes)
– 2 minutes of squats
– 2 minutes of merkins
– 2 minutes of BBS
(Log your reps + 2miler here for January: docs.google.com/forms/d/e/1FAIpQLSe6g_CIi1YToaVu8_-URG-0TUYgvJoT7J4fOboUuH3Ru5dJHQ/viewform)

(Mosey down to the NP)

2 — Part of Cardinal
– Nickel + Dime
– 2 POC: The Island
   – 2 yellow cards (5 + 10)
– Do the 5-card, run around The Island, and execute the 10-card
– Everything except burpees will be on a 2-count

(Mosey back to the AO lot for Mary)

MARY:
Cherry Pickers: 5×4

ANNOUNCEMENTS:
Checkout the weekly newsletter for all of the events coming up – there’s a ton 💪

COT:
Don’t Stay Submerged
– Extraction quote: “You drown not by falling into the river, but by staying submerged in it.”
– This reminds me of the ministry of Jesus
   – He loves people better than anyone
   – He would find someone in their current state — love them right where they’re at — but also love them enough to not allow them to stay there. John 5 is a great example of this: www.bible.com/bible/116/JHN.5.NLT
       – He saw this man by this pool and had compassion and understanding for him because he realized he had been there for a long time.
       – Boom – Jesus loved him right there where he found him – but he also loved him enough to not let him stay there
           – I always wondered if that man went back after he was healed. Did he come back to that pool that he was lame at for years and years and share what Jesus did for him with others. Woo……….
What if we did that? With every man in this COT – whether you’ve been here for 1 workout or for 100 workouts. (“Man, I love you and I see you – but I love you enough to not let you stay where you are. Let’s figure this out together. Let’s journey together.”)

– Takeaways –

  – Who can you call on to help pull you back to the surface?

  – Who can you challenge + encourage to not stay submerged?

  – 47 more weeks to go this year
       – Which is exactly 7,896 hours (if Google is correct)

What are you going to do with that time?

As Long As…

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Steam, Lilydipper, Brick, CRISPR, Pusher, Tenderfoot, Rooney (Carl Whipple), Abscess, Dain Bramage (Will Olson), High Heels (Henry Ritchie), Title IX (Christian Prescott), Crash Dummy, Pele (Jon Lindberg), MD Hammer, Switchhitter (Tony)
FNGs: None
COUNT: 16
WARMUP: -20 SSSH (4-ct IC)
– 10 Cherry Pickers (4-ct IC)
– 10 Steve Earles (4-ct IC)
-10 Bonnie Blairs (4-ct IC)
-10 BAC forward and backward (4-ct IC)

THE THANG: Mosey up Baby Cardiac, AIKEN LEGS: 20 squats, 20 jump squats. 20 Lunges. 20 SSH left foot up, 20 SSH right foot up
Mosey to top of Cardiac. CARDIAC PYRAMID
– Run down to 1st curve, 10 Merkins, 10 BBS, 10 Squats, run back
– Run down to 2nd curve, 20 Merkins, BBS, Squats, run back
– Run to bottom, 30 Merkins, BBS, Squats
– Run up to 2nd curve, 20 Merkins, BBS, Squats, back to bottom
– Run up to 1st curve, 10 Merkins, BBS, Squats, and back.
Mosey to intersection of paths, 15 Imperial Walkers
Mosey to New pavilion.
– 20 Step ups
– 20 incline Merkins
– 20 Bench Pull ups
– 20 Isometric Squats

Mosey to Main Pavilion, Get Rocks! Go to Parking Lot curb.
– PARTNER UP. 1 partner runs up baby Cardiac, does 5 Star Jumps, run back . Partner 2 do 1 exercise while partner running up, other while he’s returning)
Round 1: CURLS/TRICEPS
Round 2: OVERHEAD PRESS/ AROUND THE WORLD
Mosey to AO

MARY: American Hammers, Tempo Squats, stretching.
ANNOUNCEMENTS: Ruck Events!
COT:We talked about the trust-based contract between a Q and the PAX and it’s similar between the PAX and F3… the “As long as” phrase. I will continue to follow you “As long as” that trust isn’t breached. F3 has a special formula, a secret sauce, and whatever it is, it works, so my approach is “Don’t try to fix it!” Maintain the strategy of growth, but make sure that the fundamental aspects remain unchanged (This is the Weasel Shaker in me coming out…); free of charge, open to all men, welcoming and encouraging, etc. etc. It has had a huge impact just like it is in my life, and in many others’ lives. Aye!

Cardinal 1 Year Anniversary

AO: asylum-pm
Q: Drum Major
PAX: High Heels (Henry Ritchie), Switchhitter (Tony), Lizzy, Pusher, Lilydipper, MD Hammer, Pele (Jon Lindberg), Pac-man, Tenderfoot, Rooney (Carl Whipple), Rooney(Carl Whipple), Abacus, Dain Bramage (Will Olson)
FNGs: None
COUNT: 14

Warm-o-Rama:

• 15 Side Straddle Hops

• 10 Tempo Merkins

• 10 Flutter Kicks 

• 10 Little Baby Arm Circles Forward

• 10 Little Baby Arm Circles Backward

• 10 Hallelujahs

• 10 Knoxville Cherry Pickers

• 20  Sec. Samson Hold

• 10 Willie Mayes Hayes – sideways lunge

The Thang:
Choose two points about 100 yards from each other – these will be Point A and Point B. Starting at “Point A” perform Set 1 exercises, then run to “Point B” and repeat those same exercises. Run back to “Point A”.
Repeat this sequence for exercise Sets 2, 3, and 4.  

Set 1
5 Burpees
5 Big Boys
5 Heels to Heaven

Set 2
10 Burpees                                                 
10 Little Baby Crunches
10 Mt. Climbers Double Count

Set 3
15 Burpees                                                 
15 Air Squats
15 Freddy Mercury’s

Set 4
20 Burpees

Hallelujahs = a shoulder burn exercise. Hands up at ear level. Raise up to full extension I cadence. 1 up, 2 down, 3 up, 4 down.
Samson Hold = Arms extended straight out like your pushing against two pillars.

ANNOUNCEMENTS: Convergence at Big Ball on 1/20. And Ababus winner of 1st annual Asylum PM Fantasy Football League. Congrats Abacus!
COT:

I did not know Cardinal, but have heard he was kind, generous with what he had and a loving individual. Why he was chosen to leave us in such a way is beyond the understanding of everyone standing here tonight. All I know is he was not granted the opportunity to tell his own story after that sad day nearly a year ago.

DO NOT take one second in this life for granted. We are not guaranteed one more split second on this earth. Nobody is promising us one last laugh with friends, nor one more hug from a loved one. Appreciate the gift all of us have that Cardinal was not given. Go enjoy that gift. Be kind, be generous (whether it is with time or money), show love over hate, be a light in others lives and not darkness. Choose to live a life of enjoyment over disappointment and sadness. There is so much good in this world. Seek it out and shun the bad. It IS a choice we all make every conscious minute we are blessed to experience. High Heels the other day said this is the best AO he has experienced in all his travels and said it may be due to the 2nd F efforts, and while I thoroughly enjoy our 2nd F excursions, I think there may be a bit more to it. Do you think it also may have something to do with the positive and kind influencers we have surrounding us every time we step into this circle? I don’t just think that….I know it. We are a special group, and I couldn’t be more proud to share with others I am a part of it.