F3 Knoxville

Tag: Rooney (Carl Whipple)

Go Where Love Is

AO: asylum-pm
Q: Rooney(Carl Whipple)
PAX: Curveball, Crash Dummy, Pusher, Abacus, Drum Major, Glamper, Lilydipper, Rooney (Carl Whipple), Swimmies (Nathan Chesney), Tenderfoot, Pele (Jon Lindberg), Sugar Free, Double Dribble
FNGs: None
COUNT: V
WARMUP:
SSH, Windmills, stretching, Baby Arm Circles, Rockettes, Tempo Squats
THE THANG:
The W.A.S.H with partners (50 working, 100 Am Hammers, 150 Squats, 200 Hip Thrusters. Rinse and repeat.

Vicious cycle at the amphitheater with Bear Crawls/ BBS and Lunges/CDDs

Back to the AO

MARY:

ANNOUNCEMENTS:

COT: Whoever lives in love, lives in God, and God in them. I John 4:16.

Suffering Leads to Salvation

AO: asylum-pm
Q: Crash Dummy
PAX: CRISPR, Lilydipper, Abacus, High Heels, Mr Jinxy, Curveball, Brick, Pele (Jon Lindberg), Switchhitter (Tony), Doubtfire (Nick Bond), Tenderfoot, MD Hammer, Rooney (Carl Whipple), Pusher, Double-Dribble, Boomer
FNGs: 1 Boomer
COUNT: 17
WARMUP: SSH, Cherry Pickers, Good Mornings, Runner’s Stretch, Downward Dog, Stretching

THE THANG: Mosey down the stairs to bottom of Everest. Bataan Death March – Up Everest. 1st Point of Contact (POC) – Coliseum, hold plank until the 6 arrives. Head down Pickett’s Charge to 2nd POC – Bros Bowl. American Hammers until 6 arrives. Run up Bros Bowl doing Jump Squats at 12 o’clock (5 reps), 3 (10 reps), 6 (15 reps), 9 (20 reps) and back to 12 o’clock (25 reps), run to the backside of Bros Bowl to 3rd POC – District 13. LBC’s until 6 arrives. 20 reverse lungs. Turn around and head back to the start – hitting all POCs.

MARY: none

ANNOUNCEMENTS: Hardship Hill OCR, Escape from Haw Ridge, Marathon Ruck.

COT: “…I’ve had some challenges in the last couple years and ultimately, I believe that suffering leads to salvation. That we must accept, not deny, but feel our suffering and feel our losses. Then we make one of two decisions; we either decide to go through the gate of resentment – which leads to vengeance – which leads to self-harm – which leads to harm-to-others OR we go through the gate of forgiveness. Which leads to grace.” -Jim Carrey (actor/comedian)

Boxing Day

AO: asylum-pm
Q: Drum Major
PAX: Lilydipper, Pusher, CRISPR, Steam, Rooney (Carl Whipple), Hard Stop (Jake)
FNGs: None
COUNT: 7
WARMUP:

10 Side Straddle Hops
10 Iron Mikes
10 baby arm circles each way
10 Rocky Balboas
10 cherry pickers

THE THANG:

Battle buddy up. Lineup on curb in the parking lot.
One buddy will run to other side and do the exercise while the other buddy will stay and jump rope in place.
Both running buddy runs to other side and does the following for each round:
1.       10 Iron Mikes
2.       10 Big Boys
3.       10 Rocky Balboas
4.       10 plank jacks
Each partner cycles through all 4 exercises. Each time you come back do 6 slap merkins with your partner before the other switches and runs.
 
Mosey to far pavilion. Individual timed Doras (bring speaker)
1 minute then run to point and back.
1.       Table pullups
2.       Bench step ups
3.       Wall sits
4.       Dips
5.       One legged Squats

7’s
In pav – Decline merkins
At Playground – Incline merkins
 
 Back to parking lot, all line up on curb.

MARY:

Rocky Balboas together on one curb, Bernie across parking lot together

Iron Mikes together on curb and skip to other curb

Rinse and repeat to time.

ANNOUNCEMENTS:

COT:

Polar Bear Plunge – Jan 1
Hotty Totty Triple Q – Jan 11
Smokies Convergence – Jan 4

Happy Birthday Lillydipper and High Heels!

December 26 – Boxing Day!
 
It originated in the United Kingdom and is celebrated in several Commonwealth nations.
Boxing Day was once a day to donate gifts to those in need, but it has evolved to become a part of Christmas festivities, with many people choosing to shop for deals on Boxing Day.

Putting THANKS into ACTION

AO: asylum-pm
Q: Pele (Jon Lindberg) , Brick, Pusher
PAX: Pele (Jon Lindberg), Pusher, Brick, Steam, Tropicana, Drum Major, Rooney (Carl Whipple), MD Hammer, Doubtfire (Nick Bond), Choir Boy, Gus and Hot Wire (DR)
FNGs: None
COUNT: 12
WARMUP:
Triple Thanksgiving Q, baby! Brick got us warmed up quick… mixture of SSH, Burpees (done under protest because they are not a warmup), Baby Arm Circles small and large, and other means of torture disguised as warmup exercises.
THE THANG:
Indian Run to the Bros’ Bowl! Keep going right up to the top. Did some dips up there. Ran back down. Battle Buddy up, run around again, doing 80 squats each somewhere along the way.
(seems like we did incline merkins at the top benches at some point too…)

Hand the Q over to PUSHER. Mosey over to Muscle Beach! Do 20 reps of an exercise at the playground (choose your own adventure). Mosey over to the new parking lot. Do 10x Merkins, Wide Merkins, and CDDs at each of 4 islands and run back. R&R but with Squats, Jump Squats, and Calf raises. Then Pusher led us on a mosey of death, up to the roundabout. Steam picked his own route, which took him past the ballfields and stranded at the base of a very overgrown and steep hill. Which he climbed like a beast and joined us. Slow mosey to the small parking lot south of the overlook. Run around the loop, doing 20 SSH at the beginning, then 10 SSH at base of stairs and top.
Turn the Q over to PELE. Short mosey to garbage cans, where a frisbee and cones were waiting. Pele congratulated his co-Qs on their well prepared portions of the workout, and said enough of that, it’s time to have some fun. Played ultimate frisbee, warm colored clothing against darker. 3 modified burpees if your team drops the frisbee. 5 modified burpees if your team gets scored on, plus a Turkey Run of Shame back to your end zone. Warm colors lost, rather badly, forcing us to do a Turkey Run of Shame back to the AO as well.

MARY:
A few ab exercises to finish off.
ANNOUNCEMENTS:
Tons. See the Announcement channel/main channel/newsletter.
COT:
Putting THANKS Into ACTION
Today is obviously Thanksgiving, and the purpose of the holiday is in the name. Give Thanks. I’m very fortunate, and have a pretty long list of things I want to give thanks for today…
1. My family, including those that are no longer with us, who gave me nothing but love and support as a child and young man.
2. My friends, past and present, who have been a source of companionship, flat out fun (sometimes too much fun…), and emotional support.
3. My career. It frustrates the heck out of me sometimes, but I have a good job, which is nothing to sniff at.
4. The basics: the food on my plate, the drink in my glass, the roof over my head, my health
5. F3: you brothers mean more to me than I can articulate. You inspire me, give me hope for our communities and lift my spirits on a constant basis
6. Last but not least, a Heavenly Father who loves me unconditionally, in spite of my many flaws, and who is always there as a constant presence of Peace and Good. A compass that always points me in the right direction, if I have but the patience to listen and the wisdom to follow.
So I encourage you all to take a moment to go through your own lists of what you are thankful for. BUT THAT’S THE EASY PART! HIMs are men of ACTION, not just words. So I want to challenge you to put your THANKS into ACTION! How will you show or demonstrate your love and appreciation for the blessings in your life? Here’s what I’m going to do…
1. (FAMILY) Call my brother and his family, who are on vacation in Arizona, and tell them how much they mean to me and how much I miss being with them on Thanksgiving
2. (FRIENDS) Send intentional messages to special friends in my life letting them know their value to me.
3. (CAREER) Give back to those who aren’t as fortunate by participating in the RUCKSGIVING Event, my office Angel Tree event, my church.
4. (BASICS) Take time to fully appreciate and be grateful for the fact that I am one of the lucky few in the world that doesn’t have to struggle for food, clean water, a shelter to sleep in, or a health care system that can keep me safe from disease.
5. (F3) Continue to pour in my time and energy into this fantastic organization, and to take a moment to turn and look at each and every one of you here today, and thank you for your presence, your support, and the inspiration you provide to me that I so very much need.
6. (God) All God wants, all he asks from us, is our love. I intend to spend some time today in deep consideration of appreciation of his love and presence in my life.

Happy Thanksgiving Everyone.

Shorts Weather

AO: asylum-pm
Q: Steam
PAX: Switchhitter (Tony), MD Hammer, Pusher, Lilydipper, Tenderfoot, High Heels, Brick, Glamper, Drum Major, Rooney (Carl Whipple), Pele (Jon Lindberg), CRISPR, Crash Dummy, Hard Stop (Jake), Doubtfire (Nick Bond), Cheetah Boy, Whitey Titey
FNGs: None
COUNT: 18
WARMUP
– Merkin: 12×4
– Mountain Climber: 12×4
– Willie Mays Hayes: 6×4
– Rockette: 12×4
– Man-Maker: 10×4

THE THANG
(Mosey around to the NP)

New Pavilion
10s
– Benches: Dips
– Curb: Decline Merkins
– 1:1, 2:2. 3:3

(Mosey to Muscle Beach)

Muscle Beach
Quarter Pounder Pyramid
– 5 rounds
– 5 Xs each round
– Chin-up/pull-up
– Incline merkins
– Man-maker
– Bulgarian Split Squat
– Decline rows
– R1 = 1 rep / R2 = 2 reps

(Mosey to the amphitheater)

Amphitheater
Leg Day
– 5 box jumps
– After the 5th box jump: 10 squats
– Rinse and repeat until the top

(Mosey back to the parking lot – via way of the Bros Bowl)
– Around the right and down the left

ANNOUNCEMENTS
– Forg3 – Forg3 is a reinvigorating leadership weekend retreat that is purposefully focused on challenging and encouraging men in their fitness, fellowship, and faith.
– Kick off the year by investing in your leadership development as a HIM.
– forg3-25.my.canva.site
– $100/person (covers all food and lodging)
– Gatlinburg, TN

COT
Get Right (Q1)
f3nation.com/get-right

Spur:
– A man must Get Right before he can do anything else
– An unfit man is a slave to his lack of self-control
– To be able to help others, a man must first help himself

Read more about Get Right (Q1) by clicking or tapping the link above. At Forg3 in January – we’re going to dive into the 4 foundational quadrants of leadership and preparedness as men: Get Right, Live Right, Lead Right, and Leave Right. Join us as we purposefully create space at the beginning of the year to grow in these areas together.