MD Hammer – Page 3 – F3 Knoxville

Dodging Walnuts

October 2, 2025 BackBlasts

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Lilydipper, Crash Dummy, Switchhitter (Tony), Mr Jinxy, Curveball, Lizzy, MD Hammer, Doubtfire (Nick Bond), Serpentine (Jason Pierce), Rooney(Carl Whipple), Pele (Jon Lindberg)
FNGs: None
COUNT: 11
WARMUP:
-26.5 SSH (4-ct, IC) Q fail, stopped at 25.5, added a quick one for total of 53 SSH… it’s a birthday Q thing…
– 7 Cherry Pickers (4-ct, IC)
– 10 Tennessee Rocking Chairs (4-ct, IC)
– El Capitan Lunges 1/2 way around circle
– 10 Moroccan Nightclubs (4-ct, IC)
– Little of this and that, including dodging walnuts that were dropping from odd angles, almost as if someone was throwing them at me. But the guys wouldn’t stoop that low… would they??
THE THANG:
MOSEY to Hill Area by entrance road
– SEVENS (Froggy Jumps and Iron Mikes (2-ct))
Mosey to Rock pile for AMRAPS (45 seconds on, 15 second break): Curls, rows, overhead presses, chest presses.
MOSEY to flat area over by Everest at bottom of stairs:
KRAKEN. 6 Cones. Do exercise, then run around cone to the following cone, and add 5 reps to each exercise until you finish with 30 reps.
Exercises: CDDs, LBCs, Plank Jacks (single count)
MOSEY to Everest for some GRINDERS. Four POCs:
TOP OF STAIRS: 25 SMURF JACKS
BOTTOM OF STAIRS: 25 CDDs
BOTTOM OF SUMMIT: 10 HURPEES (Half Burpees)
TOP OF SUMMIT: 25 LBCs
We got nearly 2 full rounds in.
MOSEY TO AO
MARY:
26.5 American Hammers, stretching

ANNOUNCEMENTS: 10-year convergence Nov. 8!

COT: Talked about the balancing act between the importance of having and acting upon a set of core values or convictions, whether they be religious, your opinion on how groups should be run, etc., and how it can be challenging to do this as a LEADER, because your actions and decisions will affect other people. And many of those people may have strong convictions as well that are not necessarily aligned with yours. So if the primary basis is a set of beliefs that aren’t universally shared by many in the group, what do you do? Martin Luther King said “A genuine leader is not a searcher for consensus, but a molder of consensus.” I feel I need to work on being able to mold consensus, because that is something I have failed at recently in leadership positions. I need to be more cognizant and respectful of those who disagree with me so that we can find a way forward.

One thing I’ve loved about F3 over the years is that it’s largely a place that is absolutely NOT RUN according to any one person’s personal doctrine. The mission is to support and lift up the guy next to you. Promote servant leadership. Living Third. Issues like politics and differences between specific faiths—even though FAITH is one of our three F’s– are left at the door. So as leaders, I agree with Dr. King in that we need to try to actively create consensus, and find the balance between holding firm to our values while finding solutions and compromises that respect other’s that are affected by our decisions as well.

Sweat fest at Asylum

September 25, 2025 BackBlasts

AO: asylum-pm
Q: Sparkler
PAX: Crash Dummy, Curveball, Mr Jinxy, Brick, Rooney(Carl Whipple), Doubtfire (Nick Bond), Switchhitter,MD Hammer,Kung Blu
FNGs: None
COUNT: 10
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Merkin favorite

September 4, 2025 BackBlasts

AO: asylum-pm
Q: Pusher
PAX: Switchhitter (Tony), Pele (Jon Lindberg), Crash Dummy, MD Hammer, Pusher, Abacus, Lilydipper, Drum Major, High Heels, Curveball, Brick, Pranzia
FNGs: None
COUNT: 12
WARMUP: Motivvators 5, arm blasters, slow tempo squats, Merkins in Cadence

THE THANG: Exercises 10 reps and mosey to the Cone (2 cones -1 for Injured and 2 for the rabbits)
Dip, Decline Merkin, Squats, Merkins, Step ups, Incline Merkins, Heel raises.

MARY: Modified Apple Turn Overs Bear crawl to 3 bases and 10 Bigboys, Lunges to based and LBC, and Bernie Sanders and Flutter kicks

Modified suicides exercise Bear crawl and sprint and Merkins
Bonny Hops and Mosey flutter Kicks,
Mosey back to the cones and
Final Exercises. ATMS

ANNOUNCEMENTS: Nov for convergence.

COT:prayers for our brothers / families for healing

Word : We are busy with our lives
With work, family but we need to spend time with ourselves.

Leap of Faith

June 19, 2025 BackBlasts

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

June 12, 2025 BackBlasts

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.