F3 Knoxville

Tag: Pele (Jon Lindberg)

Q101

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Ghost Flag (F3Knoxville), Brick, Crash Dummy, Tenderfoot, Swimmies (Nathan Chesney), CRISPR, Rooney (Carl Whipple), Lilydipper, Madoff (Daniel Hereford), Steam, Drum Major, Pele (Jon Lindberg), F6, Glamper
FNGs: None
COUNT: 14
Regular workout with some Q-Tips and Pele’s Pointers mixed in
WARMUP: -10 Side Straddle Hops (4-ct), in cadence
– 10 Cherry Pickers (4-ct), in cadence
– 10 Grady Corns (4-ct, IC)
– 10 Windmills (4-Ct, IC)

THE THANG: MOSEY to DORA Parking Lot. Everyone do 10 BURPEES OYO! Q FAIL: Can’t do it, don’t do it.
Battle Buddy Up
DORAS:
– 100 MERKINS
– 100 DEAD BUGS (2-count)
– 100 BOBBY HURLEYS

When finished do alternating Imperial Squat Walkers (10x, 4-ct) and SSH (10x, 4-ct) until 6 is done.
Mosey to STOP SIGN at the southern point of the Loop Road.
QUARTER POUNDER:
– Run to first cone, 25 merkins, run back.
– Run to second cone, 50 Squats, run back
– Run to third cone, 75 Mountain Climbers, run back
– Run to Fourth cone, 100 SSH, run back

Mosey to some random trees, do 1) BEAR CRAWL with 5x Merkins at each tree up and back, then 2) LUNGES with 10 Froggy Jumps at each tree up and back.
MARY: Various ab and stretching exercises, called on PAX to lead.
ANNOUNCEMENTS: Bolympics Nov 4, shovel flag handoff Nov 2, Rucking 4-hour event Dec. 2
COT: Discussed the Word and Prayer portions of the Q. JOHN PRINE says about one of his best songs Angel of Montgomery): ‘The opening lyric is “I am an old woman, named after my mother…” I was very nervous about singing this in public for the first time. Because I thought that it would come across as too detailed, too amateurish. And I thought there must be a reason for that. I must not be doing it the right way, whatever the right way is.’ Just like with songwriting, there really IS no right way to do a BOM. Just speak about something you have learned, something important to you, something that might help others. Not everyone will respond the same way but I can guarantee that pretty much every one of your brothers will get something out of your message. From Exodus 4: But Moses said to the LORD, “Oh, my Lord, I am not eloquent, either in the past or since you have spoken to your servant, but I am slow of speech and of tongue.” 11 Then the LORD said to him, “Who has made man’s mouth? Who makes him mute, or deaf, or seeing, or blind? Is it not I, the LORD? 12 Now therefore go, and I will be with your mouth and teach you what you shall speak.”

7s w/Steam

AO: asylum-daybreak
Q: Steam
PAX: Brick, F3 Pluto ( Hugh Nystrom), Pele (Jon Lindberg), High Heels (Henry Ritchie), Swimmies (Nathan Chesney), Choir Boy, P3 (Jordan Simmons), Waffle House (Brady Greene), CRISPR, F6, Lulu (Greg Huddy), Crawdad (Robbi Dickens), Lilydipper
FNGs: None
COUNT: 14
WARMUP:
– SSH: 20
– Merkin: 20
– Squat: 20
– LBCs: 20
– Flutter kick: 20×4

Mosey to the rock pile close to the Pavilion + get a rock
– Curls: 20
– Chest Presses: 20
We have just done the only 7 exercises we’ll do during the workout together.
KISS = Keep It Simple Superstar

THE THANG:
Mosey to The Island

(1) 7 Off-Ramps
– Going around the Island counter-clockwise, there are 7 off-ramps / sidewalks to your right
– At each point of contact you’ll rock one of our Xs for today
– Order: Curls, Chest / shoulder presses, flutter kicks, merkins, LBCs, SSH, squats
– You’ll see a cone at the entrance of each of these off-ramps
– Every off-ramp = 7 reps of the exercise on a 1-count (2 for flutter kicks)
– Execute 1 X, and then take a lap around the island
– Then you’ll complete off-ramp 1 again, and then off-ramp 2, then take a lap
– Rinse and repeat this – until you complete all 7 Xs
– 1 (lap), 1 + 2 (lap), 1 + 2 + 3 (lap) – adding another off-ramp each time

(2) 7s Up
– Murder Bunny 7x with your rock – THIS IS A MOVEMENT, NOT AN EXERCISE 😉
– Execute 10 flutter kicks + 10 LBCs
– Rinse and repeat until you get to turn 1 (called an audible halfway up because these suck
– @ turn 1 = bear hug carry your rock 7 paces, but this time instead of flutter kicks + LBCs, do 10 squats and 10 merkins
– Rinse and repeat until you get to turn 2
– @ turn 2 = carry your rock to the top of Cardiac Hill, and somewhere in between – knock out 50 SSH and 50 curls

Shoulder carry rocks back down to the rock pile

MARY:
Get on the curb in the AO parking lot
– 25% sprint down + Bernie back
– 75% sprint down + Bernie back
– 100% sprint down and back

ANNOUNCEMENTS:
– 8 year anniversary / Brolympics: likely to be Nov. 4 or 11 – more info coming out this weekend about it

COT:
-The problem is we tend to act on what we believe even when what we believe isn’t anything we should. (Read Romans 7:14-21 to hear Paul talk about this) As a result, buying into the one thing becomes difficult because we’ve unfortunately bought into too many others — and more often than not those “things” muddle our thinking, misguide our actions, and sidetrack our success.” — from “The One Thing” by Gary Kelly
– What is one lie you’ve believed or bought into this week?
– Read the truths on pages 206-207 –> Check out post below for more
– God has more for you

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.