F3 Knoxville

Coach Dunn kicks off football season!

AO: asylum-pm
Q: F3 Pluto ( Hugh Nystrom)
PAX: MD Hammer, Lilydipper, Drum Major, Tenderfoot, Brick, High Heels, Pele (Jon Lindberg), Rooney (Carl Whipple), Switchhitter (Tony), Pusher, Curveball, Crash Dummy
FNGs: None
COUNT: 13
WARMUP: Coach Dunn had ‘em hit the ground for 20 merkins followed by a dedicated focus on loose groins

THE THANG:
First and foremost, this workout is dedicated to Coach Wayne Dunn, who worked as hard and inspired us to be ready for the start of football season. Actual quotes and insights provided from Coach Dunn to the innocent Pluto when he was a freshman in high school were shared with the Pax to help them mature and understand the ways of the world. We also played some football because it’s an American game and America is the oldest and greatest country in the world. Per coach Dunn.
– First set was a set of 11s featuring picnic table box jump Burpee’s and big boys
– Second exercise was an experiment to ensure we had football players. The PAX was divided into group of threes where a 5 minute monkey roll drill was completed.
– Next exercise was two laps around the back side of the asylum building with five Burpee sets split between each loop.
– Next exercise was of vital importance and was inspired by one of the Tennessee Vols away games this year the Pax was divided into groups of two that opposed another group of two in a modified version of the Oklahoma drill.
– After a 30 second break the Pax ran to the bottom of the hill completed 20 Merkins and ran back to the playing field.
– The final exercise was a game of touch football

Took a t
MARY: No Mary needed

ANNOUNCEMENTS: excitement about the new AO’s opening was discussed as well as the food Pusher was making.

COT: the queue discussed that he had had lunch with the Nantan today and had discussed with him the importance of F3 in our lives, especially as we all go through transitions in families, work, and life in general. In staying with his theme for the last couple of years, the Q shared the recent James clear newsletter available right here.https://jamesclear.com/3-2-1/august-29-2024

Earn the moniker of a man

AO: asylum-pm
Q: Piston
PAX: Crash Dummy, Piston, Brick, Lilydipper, Lizzy, Dain Bramage (Will Olson), Colonel (Alex Wallace), Pele (Jon Lindberg), Curveball, Drum Major, Rooney(Carl Whipple), Fist Bump, Josh Hughes aka Gargoyle
FNGs: 1 Josh Hughes aka Gargoyle
COUNT: 13
WARMUP: Projectovators, Tennessee Rockin Chairs, Squats, Merkins, Cherry Pickers, Shoulder Burn

THE THANG:
Divide into 2 groups rotating between two workouts
Workout 1:
15 minute AMRAP
8 Burpees
9 Heels to heaven
73 SSH

Workout 2:
15 Minute AMRAP:
10 Merkins
17 Shuttle Runs
51 Squats

MARY: 2 Minutes of Undertakers

ANNOUNCEMENTS: Someone needs to pick up a Q; named FNG Gargoyle.

COT: To earn the moniker of man, regardless of age, we are called by God to do 3 things: work, protect, and love.

God called Adam to do this, even before sin entered the world. It is a man’s responsibility and duty to earn that moniker daily.

zuutopia

AO: asylum-daybreak
Q: skewer
PAX: Steam, Brick, Lilydipper, Pele (Jon Lindberg), Qbert, Pusher, Choir Boy, lebowski, Dain Bramage (Will Olson), F3 Pluto ( Hugh Nystrom), Mr Jinxy, High Heels (Henry Ritchie)
FNGs: None
COUNT: 13
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

[bluegrass-pm-otb] Unfamiliar Territory

AO: bluegrass-pm-otb
Q: The Situation
PAX: Pusher, Pele (Jon Lindberg), F3 Pluto ( Hugh Nystrom), Down Under, Finger Lickin’
FNGs: None
COUNT: 6
WARMUP:
SSH
Hip Hinges
Cherry Pickers
Runner stretch
Slow Squats
Slow Merkins
Dive bomber merkins
Pickle Pointers

THE THANG:
25 BBS
25 Flutter Kicks
25 Calf Raises
Between: Run to pillars, 10 Incline Merkins, run around

20 Merkins
20 Squat Jumps
20 1-ct Iron Mikes
Between: Bernie to start and jog back

40 1-ct Mountain Climbers
40 1-ct Rocky Balboas
40 sec Plank
Between: Shuffle out, shuffle back

Lunge to halfway median, 5 Burpees
Lunge second half, 5 Burpees
X2

Bear Crawl up hill, Bear Crawl down
10 Hello Dollies
X2

MARY:
5 Crunchy Frogs in cadence
10 Side Plank Raises in cadence
10 Hello Dollies
10 Windshield Wipers
Crowdsource Abs

Stretching
Side stretch
Upper Glute stretch
Hip Flexor stretch
Groin stretch
Runner stretch

COT:
Sometimes you find yourself contemplating the whole universe and your place in it. Other times, you’re just grateful for the little things. Both are okay.

Marlene

AO: asylum-pm
Q: Lilydipper
PAX: Snaggletooth (Elijah Tafao), Welches (Leland Murphy), Pusher, Crash Dummy, Colonel (Alex Wallace), High Heels, Swimmies (Nathan Chesney), Pele (Jon Lindberg), Brick, Lilydipper, Catnip, Aardvark (Asher Jensen)
FNGs: 1 Aardvark (Asher Jensen)
COUNT: 12
WARMUP: 20 Side-Straddle Hops, 10 Mountain Climbers, 10 Windmills, 10 Tempo Merkins, 10 Rockettes, 5 Pterodactyls Forward and Backward

THE THANG: Mosey south to the mulch trail and then to the cul-de-sac that is south of the Coliseum. We will stop to do 10 Burpees, and 20 Freddie Mercuries.
Mosey downhill to the tree that is across the street from the Outdoor Chapel. We will do 20 American Hammers.
Mosey to the Exercise Machines. We will stop to do two 25 rep sets on machines of choice.
Mosey to the Bros Bowl. We will go around the three rings of power, stopping to do 25 Bench Dips at the benches on top and 25 Merkins on the bottom each time.
Mosey to the Caribbean Parking Lot. We will run a Candy Canes around the parking lot until we get to cone placed on other side of parking lot. We will stop at every other island to do 20 Carolina Dry Docks. The man who finishes exercises at the cone first sweeps all men back to the start.
Mosey to the parking lot across the roadway and go to the shaded area just right of the nice restrooms. From there we will run across the field to Haslam’s Rock. We will take a 20 second gander at the beautiful valley and water below.
Mosey to AO.

ANNOUNCEMENTS: Iron Pax Upcoming. Also, look in Slack for where to meet for Bluegrass PM tomorrow as there will be an evening school gathering of parents and students that evening.

COT:
Prayers
Prayer of praise for Pusher’s daughter who as a Freshman at UT will be able to march out onto the field with the famous T at the first football game.
Message
I had a patient in my psychology practice who had been my patient for about 15 years. I will disguise names due to reasons of confidentiality but let’s call her Marlene. She suffered from a long history of Major Depressive Disorder. Marlene died of natural causes on August 2, 2024.
Marlene’s story was a sad one, because of her depression and difficult history with her mother and some of her siblings. But like so many people who suffer with mental illness, her story was a beautiful one as well and one that I can learn from.
Marlene had a difficult childhood history. She suffered abuse and that abuse contributed to her depression. She loved her mother but her mother could be discounting and hateful. That relationship contributed to a great bit of hurt for Darlene and impacted her relationships with others in the future. Darlene could be very dedicated to others but could also get hurt easily and just write people off, saying to hell with them and never wanting to speak to them again.
One person that I am thankful Marlene never wrote off was her 2nd husband. Let’s call him Larry. When I first met Marlene, she had only been married to Larry for a short period of time. She talked about how good a man he was and how much he loved her and did for her – yet, she felt he wasn’t as attractive as men that she had previously had relationships with and wondered about her marriage.
Larry’s goodness and love for Marlene never wavered. Marlene learned that love has much more to do than with how physically attractive one is. Over the years, Marlene’s love for Larry continually grew. During her most depressing times, when she felt the most distrusting of and hurt by others, she knew Larry loved her and she was very thankful for him. Marlene’s love for Larry grew as his diabetes got worse, leading to very poor eyesight for him that approached blindness. Her love for him grew when he lost his job because of the blindness. Because of his blindness, Larry had to be led about when outside of the house. Inside the house, however, he was alright because he knew the house so well. He could even cook up a mean dinner as long as the food items were in the right place.
Marlene was close to her own daughter and two grandchildren. She and Larry used to go to the grandchildren’s ball games. Of course, Larry was not able to see everything that happened because of his eyesight but could hear the reports about what was happening. Marlene’s ability to go to the games, however, diminished as she began to suffer from heart issues and orthopedic issues, particularly in her back and legs. It began to hurt her to walk, even for short distances, but she would often go to the games despite the pain.
Marlene began to smoke some marijuana, finding it helped her with the pain. The use of drugs was something she had taught her daughter to always stay away from. When her adult daughter found out this year that her own mother was smoking marijuana, she got so upset that she refused to talk to Marlene. This, of course, hurt Marlene greatly. She apologized to her daughter and stopped using marijuana but her daughter held her silence. She did let Marlene talk to the grandkids. Marlene and I talked about how her daughter would eventually break her silence.
Like I said, Marlene had cardiologic or heart issues in addition to her back and leg pain. In mid-July Marlene developed an infection in her heart. That led to sepsis. She was hospitalized and treated with antibiotics and other medical drugs. Her daughter, who had been so upset with her mother, rushed to the hospital immediately and stayed with her every day and night during her treatment. Marlene did get out of the hospital for about five days but problems reoccurred and she was rushed back to the hospital. Unfortunately, she died the next day. It was her daughter who called to let me know of her passing. Marlene had told her daughter that if anything ever happened to her, to be sure to let Dr. Neece know.
What have I learned from Marlene? Here are a few of the things:
That there is beauty in the stories of all people.

That marital love means so much more than physical attraction and that physical attraction grows as we develop a more meaningful love with our spouses.

That there is a powerful capacity to love within even those who distrust others or turn their backs on others.

That we should never give up on people we love who get angry with us and turn their backs on us.

That people like Marlene, who may not be great leaders, or wealthy, or vocationally successful, or even mentally or physically healthy, can touch us profoundly, thereby impacting our lives and maybe making us better people.

Marlene, I know you are up there with God and, if you are listening, I love you!