F3 Knoxville

Tag: Pele (Jon Lindberg)

Weekend Expectations

AO: asylum-daybreak
Q: CRISPR
PAX: Swimmies (Nathan Chesney), Pele (Jon Lindberg), Matlock (Bill Maddox), CRISPR, Crawdad (Robbi Dickens), Qbert, Lulu (Greg Huddy), Choir Boy, High Heels (Henry Ritchie)
FNGs: None
COUNT: 9
WARMUP: SSH, rockettes, cherry pickers, this and that, twisties
THE THANG: mile run, island of burpees, hand release merkins, mucho chestos at the poles, hello dollys at the curves, squats at the poles, 7s of step ups and dips, jail break
MARY:
ANNOUNCEMENTS: lots of growth in F3 Knoxville, so check out newsletter for new AOs, starfish of F3 RoCo, several shovel flag handoffs, plus BROlympics in Nov
COT: In a book by Brene Brown, she tells a story about a time when she traveled a lot and her husband was at home many weekends alone handling the kids. One weekend while she was home, the got in a big fight and her husband said weekends were a lot easier when she wasn’t home. After the dust settled, they talked about that, and it turned out that when they were both home, they both had expectations for getting something (work, chores, whatever) done whereas when it was just him, he had no expectations for the weekend because he knew his full attention would be on handling the kids. I learned from that story and now my wife and I talk each Friday about what we each need from the weekend. Maybe it’s a family outing, or some alone time, or space to catch up on work, or whatever and we work together to ensure all the needs of the family are met that weekend. I’m sure it’s saved us from meeting fights and a lot of frustration!

The Birthday Q Burner

AO: asylum-pm
Q: OnStar (Arthur Dias)
PAX: Steam, Pusher, Glamper, Brick (Chris Tittle), Lilydipper (John Neece), Pele (Jon Lindberg), Curveball P (Dave Purcell), Toretto (Larry Seufert), Squirtle (Jason Trammell), Drum Major (Mike Johnston), Abacus (Erik Ella), MD Hammer (Jan Michael Carrillo), Tenderfoot, Ghost Flag (F3Knoxville), Bunker,Scrubs,SwitchHitter
FNGs: None
COUNT: 18
WARMUP: Motivator, 12 squats, Rockettes, baby arm circles, 12 merkins, imperial walkers, 12 BBS
THE THANG: Mosey to the rock. Do 18 merkins and 18 squats while enjoying the view and the 93F weather. Mosey on to the bottom of Pickett’s Charge and battle buddy up. Buddies alternate running the 3 hills (first 1, then 2, then all 3) of Pickett’s doing nickel, dime, quarter squats, while the other alternates between Merkins and Squats until failure
Mosey up to the Coliseum and do 9s at top and bottom, alternating between dips and American Hammers on a 4-count. Mosey back to the AO for 1-minute of LBCs.
COT: It’s never too late to change in life. Your current situation is not set in stone, and you don’t know what God’s plans are for you.

But for change to happen, you need to accept life has different seasons. You need to let go of what holds you back and step into the new. Trust in God and let him guide you forward.

Quantification

AO: asylum-pm
Q: CRISPR (David Smelser)
PAX: CRISPR (David Smelser), Ghost Flag (F3Knoxville), Steam, Pele (Jon Lindberg), Pusher, Swimmies (Nathan Chesney), Doubtfire (Nick Bond), Brick (Chris Tittle), Lilydipper (John Neece), Curveball P (Dave Purcell), Dung Beetle (Scott Kimsey), Guppy (Ben Myhre), Sparkler (Brian Pitstick), Drum Major (Mike Johnston), Glamper, Squirtle (Jason Trammell), Title IX (Christian Prescott), Tri-Delt
FNGs: 1 Tri-Delt
COUNT: 17
Staying in the shade, sort of. Some battle buddy AMRAP rows, press, tricep extensions, squats, curls with alternating runs. Then some merkin, dips, calf raise mix. Finally some core work.

Be careful about quantification. Boiling anything down to a simple number can remove some much of the nuances of life. If you’re going to use metrics and data, know when you’re doing it, and always be mindful that it’s never as simple of a single number. And also, research has shown the more you measure by metrics alone the more likely people conduct unethical behavior.

The Places You’ll Go

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Glamper, Abacus (Erik Ella), Lilydipper (John Neece), Pusher, Brick (Chris Tittle), Pele (Jon Lindberg), Ghost Flag (F3Knoxville), Drum Major (Mike Johnston), Curveball P (Dave Purcell), Tenderfoot
FNGs: None
COUNT: 10

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

There and Back Again

AO: asylum-pm
Q: Steam
PAX: Brick (Chris Tittle), OnStar (Arthur Dias), Lilydipper (John Neece), Abacus (Erik Ella), Pusher, Jeevan Kypa, Sparkler (Brian Pitstick), Crash Dummy, Petunia (aka Daniel Ellis), Honeydew (Jason Childers), Drum Major (Mike Johnston), CRISPR (David Smelser), F3 Pluto ( Hugh Nystrom), High Heels (Henry Ritchie), Doubtfire (Nick Bond), Pele (Jon Lindberg), Rooney (Carl Whipple), Glamper, CrankBait, Gridiron
FNGs: None
COUNT: 20
WARMUP:
– Imperial Walker: 10×4
– 10 SSH
– Rockette: 10×4
– 10 SSH
– BAC – F: 10×4
– 10 SSH
– BAC – B: 10×4
– Cherry Picker: 10×4
– 10 SSH
– Twisty: 10×4
– 10 SSH

THE THANG:
Mosey to the Coliseum (right parking lot)
(1) Nickel, Dime, 15 – Part 1
– 3 POC: parking lot – middle – parking lot
– 5 reps – 10 reps – 15 reps (all on a 1-count)
– Done in succession
– PL1: Lunges
– Middle: Merkins
– PL2: Squats
– Stay at PL2 in the wall sit when you’re done
(10 count or something)
(2) Nickel, Dime, 15 – Part 2
– 5 reps – 10 reps – 15 reps (all on a 4 count)
– Done in succession
– PL1: LBCs
– Middle: Flutter Kicks
– PL2: Toe Touches
– Stay at PL2 in the wall sit when you’re done
Mosey down the mulch path to the base of Everest
(3) There + Back Again Part 1
– There: Top of the Summit
– Back Again: Base of Everest
– Battle Buddy up
– Between There + Back Again, each team is responsible for:
   – 50 incline merkins
   – 50 squats
   – 50 lunges
   – 50 battle buddy decline BBS
– Get to the Summit: Execute the X in Green on the scorecard, come back down to the Base of Everest
(4) There + Back Again Part 2
– There: Top of the Summit
– Back Again: Base of Everest
– Between There + Back Again:
   – 100 SSH (There)
   – 100 incline merkins (@ the stump) (took these 10 at a time)
   – 10 SSH (@ base or the summit
– Get to the Summit: Execute the X in Red on the scorecard, come back down to the Base of Everest
Mose up to the Bat Cave for Mary

MARY:
– Breathe/stretch OYO for the last 60 seconds

ANNOUNCEMENTS:
– GORUCK Baseline Fitness Test this Saturday at 7am @ the Quacken AO. Lizzy is taking point on this.
– Forg3 2023 is almost just a month away! Checkout this link for all the info + registration: forg3intel.carrd.co/ (Brick and Steam taking point on this)
– WE STILL HAVE THE GHOST FLAG THANKS TO BRICK/GLAMPER/DOUBTFIRE 💪

COT:
The Thing In Front Of You Is Not Really “The Thing”
– I eluded to this in the pre-blast on Slack
– I heard this quote from Rick Dunn, who came and spoke at the July Convergence at Shamrock this year.
– It really got me thinking – because as many of you know, this passport thing that Megan and I have been going through has absolutely been the thing right in front of us, right in front of our faces.
– But then I got to thinking about this idea that “the thing in front of you isn’t really “the thing.”
– So, then what’s the real thing?
– Some examples of what it’s been for me: a lack of faith or trust, impatience, pride, a need for control, etc.
– Because there is some freedom in the fact of realizing that the thing in front of you is never really the thing, but it’s reflective of what’s actually going on inside.