F3 Knoxville

Tag: Pusher

As Long As…

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Steam, Lilydipper, Brick, CRISPR, Pusher, Tenderfoot, Rooney (Carl Whipple), Abscess, Dain Bramage (Will Olson), High Heels (Henry Ritchie), Title IX (Christian Prescott), Crash Dummy, Pele (Jon Lindberg), MD Hammer, Switchhitter (Tony)
FNGs: None
COUNT: 16
WARMUP: -20 SSSH (4-ct IC)
– 10 Cherry Pickers (4-ct IC)
– 10 Steve Earles (4-ct IC)
-10 Bonnie Blairs (4-ct IC)
-10 BAC forward and backward (4-ct IC)

THE THANG: Mosey up Baby Cardiac, AIKEN LEGS: 20 squats, 20 jump squats. 20 Lunges. 20 SSH left foot up, 20 SSH right foot up
Mosey to top of Cardiac. CARDIAC PYRAMID
– Run down to 1st curve, 10 Merkins, 10 BBS, 10 Squats, run back
– Run down to 2nd curve, 20 Merkins, BBS, Squats, run back
– Run to bottom, 30 Merkins, BBS, Squats
– Run up to 2nd curve, 20 Merkins, BBS, Squats, back to bottom
– Run up to 1st curve, 10 Merkins, BBS, Squats, and back.
Mosey to intersection of paths, 15 Imperial Walkers
Mosey to New pavilion.
– 20 Step ups
– 20 incline Merkins
– 20 Bench Pull ups
– 20 Isometric Squats

Mosey to Main Pavilion, Get Rocks! Go to Parking Lot curb.
– PARTNER UP. 1 partner runs up baby Cardiac, does 5 Star Jumps, run back . Partner 2 do 1 exercise while partner running up, other while he’s returning)
Round 1: CURLS/TRICEPS
Round 2: OVERHEAD PRESS/ AROUND THE WORLD
Mosey to AO

MARY: American Hammers, Tempo Squats, stretching.
ANNOUNCEMENTS: Ruck Events!
COT:We talked about the trust-based contract between a Q and the PAX and it’s similar between the PAX and F3… the “As long as” phrase. I will continue to follow you “As long as” that trust isn’t breached. F3 has a special formula, a secret sauce, and whatever it is, it works, so my approach is “Don’t try to fix it!” Maintain the strategy of growth, but make sure that the fundamental aspects remain unchanged (This is the Weasel Shaker in me coming out…); free of charge, open to all men, welcoming and encouraging, etc. etc. It has had a huge impact just like it is in my life, and in many others’ lives. Aye!

Slushy Workout

THE SCENE: Cloudy, low 40s, slushy, snow on ground, and in parking lots.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (20, 4ct), Windmills (10), Baby arm circles (10 fwd, 10 back) and Grady corns (10), Squats (20, 4 ct), and Jack Merkins. Moseyed, stopped for 20 4ct LBCs, moseyed, stopped for set of 11s (dips/big boys).

THA-THANG:  Stayed on the walking/running path due to snow. Start with one of the following exercises, run to every other light pole, do one more of the exercise, and the run again until you complete 10 (end of path). Loop around, 5 Burpees at the end and start the process again with the next exercise on the list:

  • Big Boys
  • Squats
  • Merkins
  • Hello Dollys

MARY:
20 4ct American Hammers

CIRCLE OF TRUST/BOM:
Men (especially young men) are struggling to find their purpose in our society and F3 is playing a role in helping with this. F3 doesn’t look for scapegoats, but accepts men where they are and provides a place to grow in a positive direction.

MOLESKIN:
Prayers were raised for the names of people who were suffering through lost loved ones or illness. Many of them neighbors.

ANNOUNCEMENTS:
2nd F at UJs afterwards.

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)