F3 Knoxville

Tag: Pele (Jon Lindberg)

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.

The Little Things

AO: asylum-pm
Q: Lilydipper
PAX: Steam, Joshua Foster, Pusher, Crash Dummy, Rooney(Carl Whipple), Drum Major, Curveball, Pele (Jon Lindberg), Tenderfoot, Lizzy
FNGs: None
COUNT: 11
WARMUP: 20 Side-Straddle-Hops, Run around the parking lot, 10 Mountain Climbers, Run around the parking lot, 7 Twistees, 7 Knoxville Cherry Pickers, 10 Tennessee Rocking Chairs, 30 Brady Corns, Little of This and That.

THE THANG: Mosey up Mini-Cardiac. We will stop at the top to do 20 Squats.
Mosey to the bottom of Cardiac.
Next we will run back up Cardiac, stopping at the following points to do the following exercises:
First Curve: 20 American Hammers 2 ct
–
Second Curve: 20 Hello Dollies
–
Third Curve: 20 Decline Merkins
–
Benches: 20 Bench Dips
–
Next, we will Mosey to the crosswalk of the roadway to do 20 more Squats.
Then we will run to the bottom of the Dragon Fly. We will then do a Route 66 up the Dragon Fly, doing Bobbie Hurleys at each light and adding one each time until we do 11 Bobbie Hurleys at the 11th light.
Next, we will run back down the Dragon Fly to the parking lot by the nice restrooms. We will Bear Crawl 20 paces, lunge 20 paces and continue that past the restrooms, then run to the end of the curb.
Next, we will Mosey to the Caribbean. We will do candy canes around the parking lot, stopping at every other island to do an exercise and ending with the second island we stop at on the other side. Those finishing first sweep all men back to the beginning. Here are the exercises we will do with each cane:

Cane 1: 10 Shoulder Taps (each shoulder = 1)
–
Cane 2: 10 Carolina Dry Docks
–
Mosey to the middle of the parking lot south of the playground. We will Bernie Sanders to the end of the parking lot, then mosey to the AO.

MARY: No time.

ANNOUNCEMENTS: Convergence at Asylum on Saturday, January 31 at 7 am. At the AO we will split F3 Knoxville into an East and West region with new Na’ntans being appointed for each new region.

COT:

Message:

The Little Things
I see a 72-year-old woman in my psychotherapy practice that I think quite fondly of. Her name is Rhonda. She is a strong Christian woman and her faith in God had helped her greatly because last January, 2025, she lost her daughter to cancer. Rhonda is a good mother (she also has a son) who was quite close to her daughter who was survived by a husband and two of Rhonda’s grandchildren

There have been weeks of pain, weeks of wondering about God, weeks of anger at God, but also a strong reliance on God that has helped Rhonda to come to an acceptance of her daughter’s death.

Something that really hit me recently when Rhonda was talking about her daughter was Rhonda saying, “You know what I really miss, John? I miss those simple calls from Laura and just hearing, “hey mom”. Yes, Rhonda has so many memories of her daughter but she longs to hear that simple “hey mom” again.

It makes me think of how valuable the simple things are to us. In F3 it is often the simple things that I love about our brotherhood. The “hey, Pusher or hey, Tenderfoot” when guys come into the circle before the workout. The mumble chatter and High-Heels yelling out Walker! when we are running along the trails. The laughter at our board meetings. The honk to the guys and wave from the guys as someone takes off after the workout.

That simple ”hey Mom” was an automatic acknowledgement that you are comfortable and are loved. We should be thankful for those “heys”. And so guys, hey, I’m thankful for you.

Prayers: Prayers for Pele’s former high school friend who recently committed suicide, leaving behind a wife and two children. Prayers for his family and friends who grieve. Prayers of the 5-year-old student of Drum Major’s wife. The student was recently diagnosed with cancer. Prayers for organizations who raise money to fight cancer including a group who will be putting on a Fight Against Cancer Night. Anyone interested in going to the event can talk to Tenderfoot.

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.

10x

AO: asylum-pm
Q: Swanson
PAX: Pele (Jon Lindberg), Mr Jinxy, Lizzy, CRISPR, Dain Bramage, Lilydipper, Crash Dummy, Shotgun
FNGs: None
COUNT: 9
WARMUP:
– Baby Arm Circles – 10 ea way
– Michael Phelps
– Squat & Reach – 10
– SSH – 20

THE THANG:
10 ea
– Hello Dolly (4 count)
– Merkins
– BBS
– Plank Shoulder Taps
– Flutter Kicks
– Mountain Climbers
– Jump Squats
– LCRC
– Burpee
– Mucho Leggo

Hill run, Pax remove one exercise and repeat.

Ring of fire with goblet squats (with weights) or Merkins

MARY:
10 heals to heavy
Boat/Canoe

ANNOUNCEMENTS:
Polar Plunge
– 10:30am Starbucks at Northshore/Pellissippi
– 12:00pm at Y in Townsend

COT:
Listen to your body. Persevere when you can. Rest when you need!

1st Annual Asylum PM Gift Exchange

AO: asylum-pm
Q: Drum Major
PAX: Curveball, Pele (Jon Lindberg), Lilydipper, Lizzy, Switchhitter (Tony), Doubtfire (Nick Bond), Rooney(Carl Whipple), Mr Jinxy, Crash Dummy, Gridiron
FNGs: None
COUNT: 11
WARMUP:

🔥 Warm-Up (5 minutes)

All exercises IC (In Cadence), 10–15 reps each:

Side Straddle Hops
Imperial Walkers
Windmills
Arm Circles (forward/backward)
Toy Soldiers

THE THANG:

🏋️ Main Workout (30 minutes total)

🔁 Round 1: 10 Minutes – “Santa’s Sleigh Push”

AMRAP (As Many Rounds As Possible):

Run and get rocks and return

10 Merkins
15 Curls
20 LBCs
15 Goblet squats
10 Overhead presses
Stay in place or use a small loop if available. Push hard!

🎁 Gift Exchange Break #1 (5 minutes)

*5 Burpees if gift gets stolen

🔁 Round 2: 10 Minutes – “12 Days of Christmas”

Perform like the song:

1. 1 Burpee

2. 2 Squats

3. 3 Merkins

4. 4 LBCs

5. 5 Side Straddle Hops

6. 6 Lunges (each leg)

7. 7 Mountain Climbers

8. 8 Big Boy Sit-ups

9. 9 Plank Jacks

10. 10 SSHs

11. 11 Shoulder Taps

12. 12 Star Jumps

Go up the ladder cumulatively (1, then 2+1, then 3+2+1, etc.)

🎁 Gift Exchange Break #1 (5 minutes)

*5 Burpees if gift gets stolen

🔁 Round 3: 10 Minutes – “Reindeer Games”

Lineup at end of parking lot.

High knees to other end and jog back
Karaoke looking one way all the way down and then back
Buttkickers down and jog back
Bernie down and sprint back
Rinse and repeat as needed for time, mix in last gift exchange, if needed

MARY:

ANNOUNCEMENTS:

Polar Bear Plunge – 1/1

COT:

🎄 1. The Gift of Presence Over Presents
Theme: Rediscovering the value of time and attention in a season of materialism.
Quote: “The best present is being present.”
Story Idea: These gifts tonight are good and all, but the companionship, laughs and hanging out with you all was the best part. Remember that as you head into spending more time among family and friends.