F3 Knoxville

Tag: Pele (Jon Lindberg)

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.

[f3knoxvillemain] F3 in the NUDE

AO: f3knoxvillemain
Q: Mermaid (Bradley Roberts) , slappy (Nathan Evers), KickFlip (David Greer)
PAX: Eliza (Kevin Parrott), Pele (Jon Lindberg), Lilydipper (John Neece), Skeletor (Tyson Canup), OnStar (Arthur Dias), Pusher, Lucille (Austin Williams), Scott McGuire (Cinco), Airborne (Chase Perkins), Mathlete (Jacob Platfoot), Ocho (Matt Hudson), Chris Poetzel (Mustard), slappy (Nathan Evers), Monstar (Josh Sparrow), Waxjob (Josh Brady), Abacus (Erik Ella), Daniel Callis – Anchorman, Caveman, KickFlip (David Greer), Outnumbered (Daniel Hildebrandt), Butterknife, Sparkler (Brian Pitstick), Windex, Mermaid (Bradley Roberts), Google(Tim Dugas), I-Beam (Ryan Gerken), Smoky (Raymond Hale), Twitch, Port Hole
FNGs: 1 Port Hole
COUNT: 30
Warm up (all 4 ct except for things on own)
(Get in ankle deep water)
reach for the sky/cherry picker combo (3 cad)
Hairy Rockets (10 cad)
Catalina wine mixers (10 on own)
Tempo Merkins (10 cad)
Big boys (10 on own)
American hammer (10 cad)
Flutter kicks (10 cad)
(move to deep water)
SSH (10 cad)
Squat jumps (10 cad)
Burpees (5 on own)

We then divided into three groups to hit the following three stations where we budgeted about 10 minutes per station.

LOG PT
Review the approach and the positions (Ready, right shoulder, left shoulder, waist, chest, sitting, overhead)
2 groups w 2 logs
1st group carries log out and around the float and 2nd group stays on beach doing log workouts. When 1st group returns they do log workout and 2nd group carries around float. This is the workout pattern.
workouts (shoulder to shoulder OHP, squats, good mornings, big boys, OH hold, and squat thrusters)

Volleyball station looked like this;
Bobby Hurleys – 20, run, 15, run 10
Sharks and Minnows, Round 1: Sharks bear crawl – minnows crab walk
Hand release merkins – 20, run, 15, run 10
Sharks and Minnows, Round 2: Sharks lunge walk – minnows broad jump
Hello dollys (4ct) – 20, run, 15, run 10
Sharks and Minnows, Round 3: Sharks frog jump – minnows army crawl
Set of 7s – dive bomber and BBS

Bucket Challenge Relay
divide into two teams, that worked out to two teams of four. One man carried a 5 gallon bucket full of water from the lake to a 45 gallon trash can. Only one team member could carry at a time. While he was carrying, two members held a 5 gallon bucket full of water while the 4th member did waterlogged merkins. They ran a relay in this fashion until the trash can was full.

After the relay was won or lost, we got into the water and did a race to the buoys. And finally did some Big Boy situps and some carolina dry docks where you had to dunk your face underwater to perform the exercise.

We moseyed back to the volleyball pit for some old fashioned tug of war. This was with the team you rotated with, and no shoes and gloves in deep sand left no advantage, and was quite fun.

The Mary consisted of an ab exercise of 10 reps, followed by 10 merkins. We did about 5 rounds of this before going back to the lake and do an out and back race to the buoys and back. Time was called and we got into the COT.

The COT was about being vulnerable. Working out in the “nude” with no gloves, no shirt, and no shoes leaves you exposed. I issued a challenge to the men of F3 Knoxville to be vulnerable and share times of vulnerability with the group. Sharing these types of stories endear ourselves to one another, and my experiences could help others going through similar situations. I then shared about a dark time in my life where I lost two jobs in one year, but how in hindsight that was one of the best things to ever happen to me. We then closed in prayer and ate a great breakfast provided by the Dog Pound (Google, I-beam, & Smoky).

What an interesting life, to be a Leader

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Abacus (Erik Ella), Steam, Lilydipper (John Neece), Pusher, Ghost Flag (F3Knoxville), Drum Major (Mike Johnston), Brick (Chris Tittle), Doubtfire (Nick Bond), Rooney (Carl Whipple), Tenderfoot, MD Hammer (Jan Michael Carrillo), Glamper, Pele (Jon Lindberg), Lizzy, Gridiron
FNGs: None
COUNT: 14
WARMUP: SSH, BACs forward/backward, Grady Corns, Hamstring stretches on benches, Cherry Pickers, Plank Jacks

THE THANG:
Due to the rain, we met under the PAV-A-LON and did most of the workout there. Tabata style, mixture of arms, legs, and Abs, a bit Spirit-led. When the rain let up for a bit, we moseyed to the parking lot for some more spirit-led activities at the four corners, making sure to get our fronts and backs wet (hand release merkins and LBCs). Back to the PAV-A-LON to finish out the Tabata workout.
MARY: Wall sits until time.
ANNOUNCEMENTS: Backblast Ap, F3 in the Nude a week from Saturday, 2nd F at Abacus’s that same day, FORGE coming up late September. Prayers for the Macon PAX and the family of our brother that fell there this week.
COT: Showed a Coach K video from the show The Bear that talks about leadership. Unfortunately , the video was too soft to hear, but the takeaways were as follows: 1. Success requires you to CHANGE YOUR LIMITS. NOT EASY!!
 Expect there to be bumps in the road. Failure.
 Don’t accept that Failure as your final destination. Change and adapt and get back at it.
 There’s definitely a fear factor here.

2. TEAMWORK. You can’t do it by yourself. Surround yourself with people that will help you succeed, not drag you back.
 Don’t confuse criticism (designed to help you improve) with negativity (holding you back)

3. LISTEN. Don’t just talk. CONVERSE
 Collaborate to find solutions. Not only will you be able to draw on others for ideas, but when you ask for and incorporate their advice, they become more invested too.

4. What an interesting life to be a leader. EMBRACE IT.