F3 Knoxville

Tag: Pusher

I can’t survive 55…

AO: asylum-pm
Q: Drum Major
PAX: Lilydipper, Pele (Jon Lindberg), Doubtfire (Nick Bond), Dung Beetle, Curveball, Pusher, Mr Jinxy, Lizzy, Switchhitter (Tony), Shogun
FNGs: None
COUNT: 11
WARMUP:

5 Motivators
5 Cherry Pickers
Baby arm circles – front, back, overhead claps, raise the roofs, Moroccan night clubs
Little of this and that
5 motivators

THE THANG:
In field near parking lot, 5 stations.
Do 11 of exercise and move to next station do 5 of next exercise, until full circle. Repeat 4 more times for total of 5 rounds.
Will have done 55 each round and 55 of each exercise once complete.

1. Merkins
2. Squats
3. Big Boys
4. Lunges
5. Carolina Dry Docks

Rabbits can do more and start over again if 6 is a good bit behind.
 
If still time move to rock pile by flag parking lot. Do 11 of each and run a lap around lot between each exercise.
Curls
Overhead Press
Rows
Triceps
Goblet Squats

MARY:

55 LBCs and some light stretching

ANNOUNCEMENTS:

Haw Ridge, late March

COT:

Sorry young guys, us Respect folk are just better than you. Sorry, not sorry. Don’t worry though, with hard work and time you’ll get there.

Success later in life is not only possible but increasingly common, with research showing 50-year-old entrepreneurs are twice as likely to create top-performing businesses as 30-year-olds. Major, lasting success often comes after age 50, driven by experience, refined skills, and a clearer sense of purpose.

Crash Dummy Performs A Pusher Q (Guest Speaker at the COT)

AO: asylum-daybreak
Q: Crash Dummy
PAX: Mr Jinxy, Lizzy, Pusher, Brick, High Heels, Pac-man, Crawdad (Robbi Dickens), Veggie (Rylen Huddy), Lulu (Greg Huddy), Cart Girl (John Sadler) (Chatt, TN), Honeydew, Swimmies (Nathan Chesney), Snitch (Cory Beilharz )
FNGs: None
COUNT: 14
WARMUP: Run around pavilion/playground back to AO. SSH – 20ea. Windmills – 10, Cherry Pickers – 5, Mountain Climbers – 20. Pterodactyls – 10 fwd/bkwd. Monkey Humpers – 10. Stretching. Run the parking lot.

THE THANG: Mosey to bathroom: Every 4th light pole, 10 Merkins. 4x. (Rabbits hold squat).

Run back to bathroom. Run up Pickett’s Charge to the Coliseum.

4 Stations (3, 6, 9, 12 o’clock): **2 count when applicable.

1st Rd: Dry Docks/Squats/American Hammers. 10 reps each.
(Rabbits: Wall Sit till 6 arrives. After each rd)

2nd Rd: Jump Squats/Merkins/American Hammers. 10 reps.

3rd Rd: Iron Mikes/SSH/American Hammers. 10 reps.

4th Rd: Bobby Hurleys/Reverse Lunges/American Hammers. 10 reps.

Mosey back to bathroom parking lot: Lunge walk or bear crawl to the end. Turn around and do 5 Burpees every other island to the other end. Run back to AO.

MARY: Pusher led Motivators – 5 count. LBCs until the end.

ANNOUNCEMENTS: Escape from Haw Ridge. 2nd F at Xul.

COT: Guest speaker: My father, Carl Reitz, who spent time in Pakistan and Guatemala, talked about winning the lottery by being fortunate to live in the US. He explained how lucky we all are to not have to worry about food, shelter, clothing, etc. He asked each man to give thought to the air we breathe each day because so many people in this world aren’t as fortunate as we are.

4 Corners

AO: asylum-pm
Q: Drum Major
PAX: Lizzy, Kung Blue, Franzia, Mr Jinxy, Pele (Jon Lindberg), Lilydipper, Crash Dummy, Pusher, Rooney(Carl Whipple), Switchhitter (Tony), MD Hammer
FNGs: None
COUNT: 12
WARMUP:

5 Motivators
5 Cherry Pickers
10 Rockettes
Baby arm circles each way, throw in Morrocan Night Clubs
This and that and one jog around parking lot then go grab rocks

THE THANG:

Grab a coupon and start in corner of parking lot.
Start with 4 corner, karaoke or shuffle to corner, Bernie to 2nd, shuffle other way to 3rd and run to 4th. Face the same way all the way around. Run 2 laps between each circuit.
Circuit 1- 25 each
1.    Merkins
2.    Rows
3.    Overhead press
4.    Curls
5.    Carolina Dry Docks
Circuit 2 – 25 each
1.    Goblet squats
2.    Lunges
3.    Calf Raises
4.    Backwards lunges
5.    Bobby Hurleys
Circuit 3 – 25 each
1.    LBCs
2.    Flutter Kicks
3.    Mountain Climbers
4.    American Hammers
5.    Box Cutters
If you complete all 3, start from beginning until Recover is called.

MARY:

ANNOUNCEMENTS: Haw Ridge coming soon.

COT:

Empathy: Understanding and Connection 
• Definition: The capacity to feel what another person is feeling and understand their perspective.
• Purpose: Fosters prosocial behavior, compassion, and kindness.
• Nuance: It does not always lead to compassion; one can understand another’s pain without wishing to alleviate it.
Cruelty: Deliberate Infliction of Pain 
• Definition: The deliberate causing of physical or emotional suffering to others.
• Origins: Often stems from a lack of empathy or a “warped response” where a perpetrator feels the victim’s pain but derives pleasure from it.
• Types: Ranges from overt violence to covert acts like mockery, “macho minimizing,” or “tough love”.
 
While low empathy is linked to cruelty, some research suggests cruelty can require high, albeit misused, empathy to know exactly how to cause maximum distress.
 
Key insights on empathy:
• A Strength, Not a Weakness: Empathy is often confused with being “nice” or “soft,” but it is actually a skill that requires profound mental strength to understand perspectives different from one’s own.
• Enhances Leadership: In leadership, empathy is a “superpower” that helps in understanding others’ emotions to create better work environments, rather than just absorbing their pain
.
• Distinction from Sympathy: Empathy is about understanding another’s perspective, whereas sympathy is feeling pity from your own perspective.
• The Risk of “Too Much” Empathy: Unmanaged empathy, or emotional entanglement, can lead to burnout or “unhealthy helping”.
• A Sign of Health: The absence of empathy is associated with serious mental health conditions, such as narcissistic or antisocial personality disorders.
• A Social Lubricant: Empathy is crucial for building and maintaining relationships, acting as a foundation for trust within communities. 

Choose your adventure #2

AO: asylum-pm
Q: Lizzy
PAX: Brick, Bacon (Ben), Pusher, Kung Blue, Franzia, FixerUpper, Pele (Jon Lindberg), Lilydipper, Drum Major, Serpentine (Jason Pierce), MD Hammer
FNGs: None
COUNT: 12
WARMUP:
While warming up gave the guys options of two workouts. 1- is approximately 3 miles of running called the sea biscuit, 2 – right at 2 miles but would be harder. I warned the guys option 2 would be challenging ahead

THE THANG:
Mosey to hill on the backside of the park to the hill. Round 1 up hill was 6 suicides to the each light and bottom of the hill. Round 2 – suicides again with increasing burpees up to 6. Round 3 suicides with merkins increasing to 6.

Bear crawl to next benches.

Did some ab work here.

Then burpee broad jump to the end of the path.

MARY:
We don’t know her
ANNOUNCEMENTS:
Escape from Haw Ridge

COT:
At the beginning I gave you a choice and as a group we chose what we thought was the easiest workout. As a group we declined to do a sea biscuit workout because it’s a daunting task. A lot of times we do this in our daily lives. We choose the shorter or easier path when we have the option. But many times we end up with more work or a harder experience. Don’t always choose what the easiest path is. Lots of prayers but the important one was Pele and Lily are now in a civil union and will be traveling to West Virginia to celebrate. We’ll celebrate them as a couple when they come back.

Get Out of Your Own Way

AO: asylum-pm
Q: Lilydipper
PAX: Drum Major, Tenderfoot, Switchhitter (Tony), Rooney(Carl Whipple), High Heels, Brick, Lizzy, Pele (Jon Lindberg), Pusher, Joshua Foster
FNGs: None
COUNT: 11
WARMUP: 20 Side-Straddle Hops, 10 Iron Mikes, 10 Ice Skaters, 10 Tennessee Rocking Chairs, 10 Rockettes, 30 Grady Corns, 7 Pterodactyls Forwards and 7 Backwards

THE THANG: We will do the following sets of exercises, doing the first, then running (counter-clockwise) around pavilion twice, doing the second, then running around pavilion twice, then the third and then running around pavilion twice:
– 20 Big Boy Sit-ups
– 20 Merkins
– 20 Picnic Table Pull-ups

Next, we will do totem pole, building on exercises then chopping them off, with 30 seconds for each exercise. Here are the exercises:
– Plank Jacks
– American Hammers
– Bobby Hurleys

Next, we will do the following sets of exercises, doing the first, then running (clockwise) around pavilion twice, doing the second, then running around pavilion twice, then the third and then running around pavilion twice:

– 20 Star Jumps
– 20 Carolina Dry Docks
– 20 Smurf Jacks

Next, we will do the following sets of exercises, doing the first, then running (counter-clockwise) around pavilion twice, doing the second, then running around pavilion twice, then the third and then running around pavilion twice:

– 20 Flutter Kicks
– 20 Bench Dips
– 20 Step-ups on Benches

Finally, we will do the following sets of exercises, doing the first, then running (clockwise) around pavilion twice, doing the second, then running around pavilion twice, then the third and then running around pavilion twice:

– 20 Freddie Mercuries
– 20 Decline Merkins
– 20 Incline Merkins

MARY: No time for sweet Mary.

ANNOUNCEMENTS: The Knoxville Region has starfished again into an eastern and western region. Thanks to Mermaid for being a fantastic Nant’an for the Knoxville Region. Our western region will have Stripped as the Nant’an. Our eastern region will have Swanson as the Nant’an. Asylum PM will be in the eastern region.

COT:
Message:
Get Out of Your Own Way
I recently read an interesting article about interview with Ben Stiller. In the interview he said that the worst decision he ever made in his life was to cut his then 9-year-old daughter, Ella Stiller, from a scene she had been filmed in for a movie Ben was making, The Secret Life of Walter Mitty. Ella, who is now 23, laughs the occurrence off, saying the scene didn’t really make sense in the movie. But for Ben, cutting the scene goes to a deeper issue, which he states is his obsession with his work and his perfectionism. While a goal of Ben Stiller has been to be a good, loving, and available father, he has found that his perfectionism with work sometimes stood in the way of that.
I think it a good thing that Stiller sees that difficulty in himself and is vulnerable enough to admit it. By seeing that fault, he has been able to work on it although he has found himself struggling with it again and again.
Where do you get perfectionist or obsessed? What stands in the way of you being available to others? What stands in the way of you fulfilling dreams? What stands in the way of you being the HIM that God wants you to be? Those questions make me think of that song by U2, Get Out of Your Own Way.
An area where I frequently find I must get out of my own way is having my life in order and getting things done before I take the time to relax and just be. You guys may not see that side of me. When I get home from work or F3, I have these tasks that I feel I need to check off: get bills paid, get email messages answered, straighten out the house, make sure everything is clean and put away, get the laundry done, etc. etc. etc. That obsessive need to work before play can be a good think . . . things do get done. But it also has stood in the way of my getting time to relax and spending time with my family. And, what is truly more important – time with family or getting those clothes cleaned and put away? I am not a workaholic who avoids family but I can certainly learn to let things go more, particularly if time with family is involved.
How about you? Where do you need to get out of your own way? Is there something you need to let go of a bit so that you pay attention to another aspect of your life? If so, assess it and pray about it. Ask God to help you to finds ways to change.

Prayers: Prayers for our bother, Mr Jinxy and his wife, Susan. Susan had to be hospitalized Saturday morning with intense nausea. She was found to have a duodenal perforation. She is being treated with antibiotics at the hospital but may have to have surgery to repair the perforation if the antibiotics do not take care of the issue. Prayers for our brother, Steam and his wife Megan as she is due to have child any day now. Prayers for Will, the five-year-old student of the wife of our brother, Drum Major. Will is undergoing extensive treatment for a significant health issue. Prayers for our brother, Joshua Foster (Shogun). We congratulate him for getting a major new client for his company. We pray for him as he travels to Washington, DC to be the major person working to help that company.