F3 Knoxville

Tag: Pele (Jon Lindberg)

NOT a Murph

AO: asylum-pm
Q: Steam
PAX: Abacus, Lizzy, Tenderfoot, Glamper, Lilydipper, Crash Dummy, Drum Major, Pele (Jon Lindberg), Chad Harvey(Pink Panther), Brick, Showgun, Dr. Phil, 0
FNGs: 1 0
COUNT: 13
WARMUP
1. Baby Arm Circle (F) – 10×4
2. Baby Arm Circle (B) – 10×4
3. Rockette: 10×4
4. Grady Corn: 30×4
5. Hillbilly: 10×4

THE THANG
[ Cash In ]
1. 100 SSH (1-count)
2. 75 LBCs (1-count)
3. 50 Mountain Climbers (2-count)
4. 25 Frog Jumps

(Mosey down around to the right to the rock pile below the BSIA Overlook)

Mini-Murph
– 200 merkins
– 200 squats
– 200 bent over rows
– = simulating the 600 total reps in a real Murph
– Form is crucial – crucial
– Instead of running 1 mile on the front and back end of the reps, we’ll run a specific route after each round of reps
– Run an L route around the Pickett’s Charge field
– Rounds of reps
– All 3 Xs
– 25 reps each
– Total of 8 rounds = 600 reps
– Put rocks back
– 25 chest presses + 25 curls
– Mosey back to the flag for Mary

MARY
[ Cash Out ]
1. 100 SSH (1-count)
2. 75 LBCs (1-count)
3. 50 Mountain Climbers (2-count)
4. 25 Frog Jumps

ANNOUNCEMENTS
– Join Lilydipper’s team of champions for Hardship Hill on Monday!
– Drum Major has put together a killer 2nd F event for us this Friday — check out his Slack post above.
– I will be Q’ing a Memorial Weekend Murph at asylum-daybreak on Saturday — join us!
– F3 in the Nude — Swimmies (Nathan Chesney)

COT
I sat there and felt sorry for myself for one minute, then I had to keep going.
-Marcus Luttrell
– I find myself in this position more times than I’d like to admit – feeling sorry for yourself

Events from Operation Red Wing, June 28, 2005
Read the highlighted sections on pages 266-267 in Lone Survivor by Marcus Luttrell

Draw A Line In The Sand
“I rolled over, and I was paralyzed from the waist down. I started crawling, pulling, using my elbow to start pulling myself through the dirt and out of this ravine. Well I got up and the sun was going down, and I started to crawl. I was in bad shape. I didn’t know what to do. And I was laying in this tree, looking at the moon, and I was feeling sorry for myself. And I must have laid there….my brother was a Navy SEAL too, I got a twin brother, he’s a Navy SEAL. And I was thinking about him a lot and my teammates, and all the training I had been through. I laid there and I was like, c’mon, get up. Let’s go. That’s exactly what I said. What was I gonna do, lay down there and die? I wasn’t gonna do that, I definitely wasn’t gonna feel sorry for myself. And I kept thinking like, I’m still alive man, I mean, I’m alive. They fought and died by I’m still alive. The mission’s still on, let’s go. So, I reached out and I grabbed a rock and I reached out as far as I could and drew a line in the dirt in front of me. I’m gonna crawl to that until my feet hit it and if I’m still alive I’m gonna do it again. That’s what I did. I’d draw a line, until my feet hit it, I’d fall down a hill and draw another line. And I did that for 7 miles.”
– https://www.youtube.com/watch?v=qGxOYWRAjXQ

Takeaways
– This is a great practice to adopt and utilize in life – drawing a line in front of you and working your way past it
– “The lines” we draw through life are sometimes physical, but far more often are they mental, emotional, relational, and spiritual.
– KMF = Keep Moving Forward

Charging up Lizzys Hill

AO: asylum-pm
Q: Lizzy
PAX: Steam, Pele (Jon Lindberg), Drum Major, Lilydipper, Brick, Switchhitter (Tony), Abacus, Crash Dummy, MD Hammer, Sparkler, CRISPR, Kung Blue, Dr Phil
FNGs: None
COUNT: 14
Warm up with 10 burpees, then Michael Phelps, then mosey to Everest then Indian Run to the top. Them mosey to Pickets Charge. Then do 5 rounds alternating burpees, flying squirrels and manmakers. Method of transportation up the hill was bear crawls first three rounds. Switch to backwards mosey, the final round we did bear crawls then run to ao.

Announcements hardship hill

Then cot. I told my story how it took me three times time learn how not to be stuck in a bad cycle in life

Learn to Bloom Where You Grow

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Steam, Swimmies (Nathan Chesney), Lilydipper, Brick, Crash Dummy, Pusher, Pele (Jon Lindberg), High Heels (Henry Ritchie), Rooney(Carl Whipple), Guppy, Shogun
FNGs: None
COUNT: 11
WARMUP:-MOTIVATORS (5 count descending), TENNESSEE ROCKING CHAIRS (4 ct, IC), 10 Windmills (4-ct IC)
-10 BAC forward and backward (4-ct IC)

THE THANG: Four cones spaced about 25 feet apart, go around all four cones to complete a round, then run to the stop sign at the base of the Circle Drive and back and complete rounds 2 and 3. Each cone has a pair exercises for each of the three rounds that must be completed twice to move to the next cone. The timing worked out surprisingly well…

MARY: A few minutes for some LBCs, Smurf Jacks, and stretching.

ANNOUNCEMENTS: Hardship hill coming up on Memorial Day, obstacle unloading this Saturday! Also, Thunderhead mountain hike this Saturday, flag planting at the Veteran’s Cemetery on the following Saturday following the morning workout. (9 am), Pluto organizing.

COT:

The Grinder (with an “E”!)

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Toretto, F3 Pluto ( Hugh Nystrom), Mr Jinxy, Lilydipper, Pusher, Steam, Glamper, Drum Major, CRISPR, Tenderfoot, Lizzy, Pele (Jon Lindberg)
FNGs: None
COUNT: 12
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

#2ForTuesday

AO: asylum-pm
Q: Steam
PAX: CRISPR, Pac-man, Rooney (Carl Whipple), Pele (Jon Lindberg), Brick, Sparkler, Lilydipper, Dung Beetle, Swimmies (Nathan Chesney), Lizzy
FNGs: None
COUNT: 11
Disclaimer + Intro
– Welcome to F3: Fitness – Fellowship – Faith
– My name is Steam and I’ll be your Q this evening
– A few things before we begin:
– I’m not a professional
– You’re here on your own volition
– You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
– 5 Core Principles of F3
– F3 is free of charge
– F3 is open to all men
– F3 is held outdoors
– F3 is are peer-led
– F3 always ends in a COT
– F3 Credo — Leave no man behind, but leave no man where you find him.
– The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

WARMUP
– Willie Mays Hayes: 4×4
– BAC: F 10×4
– BAC: B 10×4

Cash-In
– 3 Man-Makers
– 25 SSH (1-count)
– 25 Imperial Walkers (1-count)
– 3 Man-Makers
#2ForTuesday — Run it back

THE THANG
(Mosey to the rock pile closest to Lyons View Pike)
– Stop Signs = 25 butterfly sit-ups

(1) Rock Work
– POC: rock pile and tree
– Round 1
– Rock pile: Curls
– Cone2: Chest presses
– 11+1, 10+2, etc
– Modified about halfway through for time: ran between the POC without the rock and executed Hallelujahs instead of presses
#2ForTuesday — Run it back
– Round 2
– Rock Pile: Alternating hand on rock merkins (both hands = 1)
– Tree closer to the rock pile: dips
– 10 reps each POC x2 rounds

(Mosey to the base of the Summit)

(2) Up + Over
– Bottom: 10 Imperial Walkers (1 count)
– SPRINT to the top of the Summit as fast as you can go
– Top: 10 Apollo Ono lunges (5/leg)
– Mosey to the :shovelflag:

MARY
1 more round of the Cash-In Xs — Cash Out
– 3 Man-Makers
– 25 SSH (1-count)
– 25 Imperial Walkers (1-count)
– 3 Man-Makers

SWS
– Willie Mays Hayes
– Twisty

ANNOUNCEMENTS
– GTE — knoxville-gte-2024
– It’s not too late to participate and/or volunteer!
– Saturday Convergence asylum-daybreak on 4/27 — 6:30am – 7:30am

COT
“Back to Basics”

www.phrases.org.uk/meanings/53200.html
Page 147 – 149 in Freed To Lead
Each F3 workout ends with what we call the Circle Of Trust, the COT. That’s not just a statement, it’s the fifth and final Core Principle. If your want to call yourself an F3 workout, you have to do a COT. You can do whatever you want to do in your COT, but there are three things you must do.
– First, there must be a Counterama. The first man says “one” and so on around the circle until you get to the Q sitting in the middle. We do this because keeping track of the PAX growth in the workout is the only way to strop DRTF (Diminishing Return To Fellowship – the concept that too large a workout group can erode Fellowship among PAX) before it sets in.
– Second, there must be a Namerama. Starting with the man who counted “one” in the Counterama, each man says his hospital name, his F3 name, and his age. If there is an FNG, the Q names him. Personally recognizing each veteran, and immediately integrating every new man is a must. There can be no anonymity in the workout for it to prosper.
– Third, a volunteer must lead the COT in a prayer. No particular prayer is prescribed or proscribed. Admittedly, most COT prayers sound Christian because (right now) that’s the predominant worldview of the PAX in F3. That may change, it may not. It depends on where and how F3 grows, not on some predetermined goal. F3 is about overcoming adversity, not achieving diversity.

Originally, when we started the COT, the prayer was done from the seated position in the circle, and some workouts still do it that way. However, over time, many have gone to the Ball Of Man formation, where the PAX gather tightly around the Q in the center and place hands on each other.

We realize that not all of the PAX in the Ball Of Man may share the same worldview, and that some may be uncomfortable with any form of prayer. If this is the case for you, then bowing your head respectfully while another man shares his faith (whatever that may be) is all we ask. If you are the kind of man who can’t or won’t do that, then F3 probably won’t be a good fit for you. No offense taken. No offense meant.

We have heard a lot of things in the Ball Of Man. It’s not unusual to hear men asking for help for another man or family member who is sick or in pain. We often hear thankfulness for the day, the Big Ball (the Earth, that is) upon which we just sweated together, or even just for the very presence of one another.

One constant theme in the Ball Of Man is the importance of sharpening each other, as Iron Sharpens Iron. Thus, we often seek help being better husbands, fathers, sons, uncles, bosses, and employees; all the things that men are called upon to be. The Third F is a realization that just being those things is hard enough without trying to to be them without help. More than that, it is a surrender to this idea: an insistence upon going it alone is not noble; it is selfish and prideful. The people who depend upon us to be those things that a man must be are more important than we are. We are not first. If we need help (and we know we do, each of us) then we owe it to them to seek and accept help. That help is the essence of the Third F. It has nothing to do with religion and everything to do with love.

This, my friends, is why maintaining discipline in the basic principles of what we do is so crucially important. If we stray too far off (as I myself have at times) from executing the basic principles and order of operations of F3, we are simply a group of men that workout together. Let’s not let that be our future – let’s stay the course and stay disciplined to preserving the principles and culture that we have here in F3. Iron Sharpens Iron!