F3 Knoxville

Tag: Pusher

Cardinal 1 Year Anniversary

AO: asylum-pm
Q: Drum Major
PAX: High Heels (Henry Ritchie), Switchhitter (Tony), Lizzy, Pusher, Lilydipper, MD Hammer, Pele (Jon Lindberg), Pac-man, Tenderfoot, Rooney (Carl Whipple), Rooney(Carl Whipple), Abacus, Dain Bramage (Will Olson)
FNGs: None
COUNT: 14

Warm-o-Rama:

• 15 Side Straddle Hops

• 10 Tempo Merkins

• 10 Flutter Kicks 

• 10 Little Baby Arm Circles Forward

• 10 Little Baby Arm Circles Backward

• 10 Hallelujahs

• 10 Knoxville Cherry Pickers

• 20  Sec. Samson Hold

• 10 Willie Mayes Hayes – sideways lunge

The Thang:
Choose two points about 100 yards from each other – these will be Point A and Point B. Starting at “Point A” perform Set 1 exercises, then run to “Point B” and repeat those same exercises. Run back to “Point A”.
Repeat this sequence for exercise Sets 2, 3, and 4.  

Set 1
5 Burpees
5 Big Boys
5 Heels to Heaven

Set 2
10 Burpees                                                 
10 Little Baby Crunches
10 Mt. Climbers Double Count

Set 3
15 Burpees                                                 
15 Air Squats
15 Freddy Mercury’s

Set 4
20 Burpees

Hallelujahs = a shoulder burn exercise. Hands up at ear level. Raise up to full extension I cadence. 1 up, 2 down, 3 up, 4 down.
Samson Hold = Arms extended straight out like your pushing against two pillars.

ANNOUNCEMENTS: Convergence at Big Ball on 1/20. And Ababus winner of 1st annual Asylum PM Fantasy Football League. Congrats Abacus!
COT:

I did not know Cardinal, but have heard he was kind, generous with what he had and a loving individual. Why he was chosen to leave us in such a way is beyond the understanding of everyone standing here tonight. All I know is he was not granted the opportunity to tell his own story after that sad day nearly a year ago.

DO NOT take one second in this life for granted. We are not guaranteed one more split second on this earth. Nobody is promising us one last laugh with friends, nor one more hug from a loved one. Appreciate the gift all of us have that Cardinal was not given. Go enjoy that gift. Be kind, be generous (whether it is with time or money), show love over hate, be a light in others lives and not darkness. Choose to live a life of enjoyment over disappointment and sadness. There is so much good in this world. Seek it out and shun the bad. It IS a choice we all make every conscious minute we are blessed to experience. High Heels the other day said this is the best AO he has experienced in all his travels and said it may be due to the 2nd F efforts, and while I thoroughly enjoy our 2nd F excursions, I think there may be a bit more to it. Do you think it also may have something to do with the positive and kind influencers we have surrounding us every time we step into this circle? I don’t just think that….I know it. We are a special group, and I couldn’t be more proud to share with others I am a part of it.

Plunging Into the New Year

AO: asylum-daybreak
Q: Lilydipper , High Heels (Henry Ritchie), Charmin (John Willis)
PAX: OnStar, Rainbow, F6, High Heels, Veggie (Rylen Huddy), Crawdad (Robbi Dickens), Matlock (Bill Maddox), Choir Boy, Dung Beetle, Gibbler, Charmin (John Willis), Jumbo(Carter Dickens), Pusher, Pele (Jon Lindberg), Drum Major, lebowski, Tropicana, P3, Scully, Honeydew, Tenderfoot, Lilydipper
FNGs: None
COUNT: 22
WARMUP: Charmin had us doing all kinds of things that unnerved us before even getting to The Thang.
THE THANG: Charmin took us to three different pavilions where we were crushed with his mesmerizing and crushing exercises. We took CMU size boulders to the first pavilion and he made us raise and swing those things around until are arms could no longer take it.
High-Heels took over after the third pavilion of exercises by Charmin. High-Heels took us to the Caribbean parking lot where we ran from 6 o’clock counter clockwise to 9 o’clock stopping at 3, 12 and 9 o’clock to do various exercises. We did this about a million times until we were barely breathing. Lilydipper took us from there back to the 1st Pavilion to grab those doggone boulders that Charmin wore us out with. We had to go to the AO parking lot and team up for Doras. Partners did exercises with the dagnab boulders while the other ran around the parking lot, a heaving and a bursting with air until partners traded places. We weren’t done after we put the boulders back. Lily made us run various sprints (Bernie, High Knees, etc.) until we had stumble to the pavilion for the BOM.
MARY: We were so beat down what we didn’t have the time nor ability to do the Mary.
ANNOUNCEMENTS: Convergence at Big Ball on January 20!!
COT: Message: Plunging Into The New Year
Why do we this F3 Thing for another doggone year
1. It is completely stupid
2. It involves community.
3. It is a line of demarcation.
4. It is acceptance of pain.
5. It is release.
6. It is invigoration.
7. It is celebration.
Also, prayers for F6 on vocational search, prayers for those heading back to school or college, and praise for the health of Matlock’s nephew, John.

The Last Fake Gloom

AO: asylum-pm
Q: Steam
PAX: Pusher, Lilydipper, Sparkler, Tenderfoot, Pele (Jon Lindberg), High Heels, Jeevan Kypa (Scrubs), OnStar, Crash Dummy, Mermaid, Brick, Toretto, 50Cal
FNGs: None
COUNT: 14
Let me throw out a date to you all: January 2nd, 2016 — this is the date a backblast by Ratchet on our website identifies the first evening workout launching here at The Asylum.
– On Thursday, January 7th, 2016 the first Thursday night workout launched here at the Asylum PM.
– 7 years later here we are ready to rock the last Thursday night workout of 2023 together.
– f3knoxville.com/2016-meet-the-men-of-f3-knoxville/

WARMUP:
– SSH: 105
– Hillbilly: 10×4
– Rockette: 4×4
– Cherry Pickers: 10×4
– Man-Maker: 5×8

THE THANG:
(Mosey to the New Pav)
1 — Nickel, Dime, Quarter
– Get a BB
– 3 POC in The Island: End curb, middle, end curb (corresponding with the # of reps: 5, 10, 25)
– All POC in The Island = merkins
– Xs in the New Pav switch every time you come back to relieve your BB
– Squats, dips, box jumps/step-ups until recovered
– Rinse and repeat with your BB until both of you have completed all 3 POC in The Island

2 — There And Back Agains
– Start at the top of The Island
– 4 POC: top, 1/3, 2/3, other top
– 25, 50, 75, 100 LBC
– Run to the POC – execute the reps for that station, run back and touch here
– When you finish the 100 LBCs at the other end, stay there
(Mosey to the base of Pickett’s Charge —> run up to the lookout at the Coliseum)

4 — The Silent Trifecta
– 30 seconds of silence while holding the squat/plank/etc
– Sprint the Coliseum loop
– Rinse and repeat for a total of 3x
– On the 2nd + 3rd time: think of someone that has made an impact on your life this year
(Run back to the 🇺🇸)

ANNOUNCEMENTS:
– Polar Bear Plunge on 1/1/24 (checkout the #polar-bear-plunge2024 channel in Slack for more info)

COT:
Enemy Occupied Territory
(See more in message thread)

Jazzing it up in the fake gloom – Dec 12

THE SCENE: about 45 and calm skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 20 IC

Grady Corn – 17 IC

Cherry Pickers – 10 IC

Rockettes – 10 IC

Grady Corns – 18 IC

THA-THANG:
Grab the single CMU (thanks @Lizzy) and mosey to the island parking lot

  • Nickel dime quarter. 5 in start position, 10 at end of lot, 25 back at start position
  • Round 1: Squat Jumps,run to mid point, bernie back half way
  • Round 2: Plank Jacks, run to mid point, karaoke back half way
  • Round 3: Merkins, run to mid point, run back
  • Grab cmu, mosey to covered big chapel.  20 dip OYO
  • Grab cmu, mosey to new back lot.
  • Start playing jazz music in back ground
  • Split into 2 teams: Each team select a ball thrower.  We’re doing Bozo Circus Ball ball throw. Line up at the cone, at the beginning of each round of exercises, each team gets 3 attempts to throw the ball into the basket. make 2/3- no burpees, 1/3 – one burpee, 0/3 – 2 burpees. Do the burpees at the beginning or end of each round.  Do 17 reps of the exercise at home position, then run to end of lot and do 18 reps of the exercise, then run back
  • Round 1: SSH
  • Round 2: American Hammer (2 ct)
  • Round 3: Rocky Balboa (2 ct)
  • Round 4: Star Jump
  • Championship – best of 5 balls, losing team does 5 burpees, winning team runs to mid of lot and returns
  • Mosey back to AO with F6 holding the speaker high in the lead. Pass CMU around as needed
  • at AO, Ring of Fire, Merkins, 2 rounds

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Significance of 35 and Jazz music- Anniversary of my son Grady (F3 @ Quikrete) passing is Dec 13, he would be 35, he taught me to like Jazz music

Bozo Circus was on WGN starting in 1960 and ran for 40 years in various formats. The ball toss game was called the “Grand Prize Game”, the prize amounts increased with each successive ball in the bucket, the grand prize included cash and a bike, but was rarely won. If you would meet Bozo in any setting in 2023 it would freak people out and he probably would not be accepted, however back in the 1960s til 2000, he was a celebrity, kids wanted to be on his show.  Today, I am pretty sure his sight would scare people away. So, its important to not make quick judgements, first try to understand the situation and background before you pass any judgment, try to meet people where they are, especially in difficult situations and don’t rush to a judgement, criticism, advice (if not asked), or try to be the smarter one.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Empty Stocking

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Lilydipper, Brick, Pusher, MD Hammer, Drum Major, Kung Blue, Tenderfoot, Switchhitter (Tony), Crash Dummy, Ghost Flag (F3Knoxville), Pele (Jon Lindberg), Birdie
FNGs: None
COUNT: 11
WARMUP: – 17 Grady Corns (4-ct, IC)
– Motivators (5 count, decreasing)
– Bolt 45s
– 10 LBCs forward/backward , (4-ct, IC)
– 10 Cherry Pickers (4-ct), in cadence

THE THANG: • Mosey to First hill on Pickett’s Charge
o 25s on the hill: STAR JUMPS and IRON MIKES (2-ct)

• Mosey to Serpentine Sidewalk.
o Run down sidewalk, suicide style, stopping to do the following exercises:
 2 lights: 5 Merkins/ 4 lights: 10 merkins/ 6 lights 15 merkins/ 8 lights 20 merkins.
 Rinse and repeat for only SIX LIGHTS with FROGGY JUMPS
 Rinse and repeat for only SIX LIGHTS with SHOULDER TAPS (2-ct)

• Mosey to Playground:
o 30 Seconds AMRAP:
 LBCS
 BENCH DIPS on wall
 FLUTTER KICKS
 INCLINE MERKINS
o Rinse and repeat

• Mosey to Flag Pole by Pavillion. SEVENS from Flag Pole to Parking Lot: LOWER ½ BURPEES (flag pole) UPPER ½ BURPEES (Parking Lot)

• Mosey to AO

MARY: SSHs until time
ANNOUNCEMENTS: Hot Toddy 3x Bday Q Jan 6, 2x BDay Q the following week, Big Ball Convergence Jan 20
COT: We talked about the 3rd week of Advent and how to bring Joy to yourself, others, and your Sky Q. The last one is particularly challenging. How do we give Joy to God? Probably the most obvious way is to follow the Greatest Commandment, as written in the Scriptures: “Love the Lord your God with all your heart, with all your soul, and with all your mind”. OK… But that can seem a bit abstract. How does one really express their love for the Lord in a meaningful way?
I was struggling with this question last night. So I put down my Q that I was planning and watched The Bishop’s Wife, an old move from the 1940s starring Cary Grant as an angel who comes to Earth to give guidance to a Bishop who is trying to raise funds for a cathedral. He accomplishes his goal, and in the end, the Bishop reads a Christmas sermon that the angel actually wrote (but the Bishop doesn’t know this), and he says in that sermon, “During the Christmas season, we give gifts to each other. You give me a book, I give you a scarf. You give her a necklace, she gives you a tie. And on and on. But one stocking hangs empty. The stocking of the little boy who’s birthday we’re celebrating. We always forget to fill that empty stocking for the Child. But what would the Child want? What can we give Him? If we all—ALL of us– pour into that stocking some Loving Kindness, Warm Hearts, and the Stretched Out Hand of Tolerance, there would be Peace on Earth.” So… If you’re looking for that last minute gift that gives Joy to your Sky Q… well, I think that’s an awfully good way to start. Loving Kindness, Warm Hearts, and the Stretched Out Hand of Tolerance. May there be Peace on Earth and Good Will to all Women and Men this holiday season.
Merry Christmas everyone.