F3 Knoxville

Tag: Rooney (Carl Whipple)

What Gets Us Emotionally

AO: asylum-pm
Q: Lilydipper (John Neece)
PAX: Unibráu (Nick Robinson), Tenderfoot, Slabs, Simmons (Justin Creasey), Pusher, Lizzy, Abacus (Erik Ella), Swimmies (Nathan Chesney), Brick (Chris Tittle), Drum Major (Mike Johnston), Curveball P (Dave Purcell), Crash Dummy, F6 (Tim Pope), Appleseed (Jon Smith), Rooney (Carl Whipple), Glamper, Lilydipper (John Neece), Bunker, Owen Smith (Bruce Lee), Konnor Glass (Splat)
FNGs: 2 Owen Smith (Bruce Lee), Konnor Glass (Splat)
COUNT: 20
WARMUP: 20 Side-Straddle Hops, 10 Twistees, Run to Tree and Back, 10 Cherry Pickers, 10 Tennessee Rocking Chairs, Run Down Steps by Bat Cave and Back, 10 Burpees, 10 Tempo Squats, 10 Baby Arm Circles Forward and Backward, Little of This and That
THE THANG: Mosey to Steps of Admin Bldg. 20 Merkins and Calve Raises
Mosey to Circular Drive Area Southeast of Admin Bldg. 20 Carolina Dry Docks and 20 American Hammers.
Mosey across field to the Caribbean Parking Lot. Do three sets of 15 Merkins at any time on the way. Those getting to Caribbean Parking Lot first circle back to pick up the six.
We will go the following counterclockwise around the parking lot:
• Sprint for three islands, then do 20 Big Boy Sit-ups.
• Bernie for two islands, then do 20 Hello Dollies.
• Karaoke Right for two islands, then do 20 Flutter Kicks
• Karaoke Left for two islands, then do 20 Freddie Mercuries
• Mosey back to start.
• Rinse and repeat.
Mosey to the shaded parking lot across the street from ball fields parking lot. We will run counterclockwise around the lot stopping at each corner to do 5 Shoulder Taps (both shoulders)
Mosey to the Haslam Rock. We will have a 20 second gander at the river and mountains.
Mosey to Shady Tree. We will do 20 Squats.
Mosey to AO, then go down steps by bat cave, run to summit of Mt. Everest, run up and then head back to AO.

MARY: 10 V-Ups, 20 Box Cutters, Stretching
ANNOUNCEMENTS: Be looking for another chance to serve with clean up at Asylum.
COT: Prayers for Curveball’s father who has a variety of serious health issues as well as Curveball and his family. Prayers for Curveball’s friend, Mary, who has breast cancer and will require a double mastectomy. Prayers for all students starting into college and their parents such as Abacus’ daughter, Abacus, and his wife. Prayers of praise for the healing of a long-term rift between some of Tenderfoot’s family members.

There and Back Again

AO: asylum-pm
Q: Steam
PAX: Brick (Chris Tittle), OnStar (Arthur Dias), Lilydipper (John Neece), Abacus (Erik Ella), Pusher, Jeevan Kypa, Sparkler (Brian Pitstick), Crash Dummy, Petunia (aka Daniel Ellis), Honeydew (Jason Childers), Drum Major (Mike Johnston), CRISPR (David Smelser), F3 Pluto ( Hugh Nystrom), High Heels (Henry Ritchie), Doubtfire (Nick Bond), Pele (Jon Lindberg), Rooney (Carl Whipple), Glamper, CrankBait, Gridiron
FNGs: None
COUNT: 20
WARMUP:
– Imperial Walker: 10×4
– 10 SSH
– Rockette: 10×4
– 10 SSH
– BAC – F: 10×4
– 10 SSH
– BAC – B: 10×4
– Cherry Picker: 10×4
– 10 SSH
– Twisty: 10×4
– 10 SSH

THE THANG:
Mosey to the Coliseum (right parking lot)
(1) Nickel, Dime, 15 – Part 1
– 3 POC: parking lot – middle – parking lot
– 5 reps – 10 reps – 15 reps (all on a 1-count)
– Done in succession
– PL1: Lunges
– Middle: Merkins
– PL2: Squats
– Stay at PL2 in the wall sit when you’re done
(10 count or something)
(2) Nickel, Dime, 15 – Part 2
– 5 reps – 10 reps – 15 reps (all on a 4 count)
– Done in succession
– PL1: LBCs
– Middle: Flutter Kicks
– PL2: Toe Touches
– Stay at PL2 in the wall sit when you’re done
Mosey down the mulch path to the base of Everest
(3) There + Back Again Part 1
– There: Top of the Summit
– Back Again: Base of Everest
– Battle Buddy up
– Between There + Back Again, each team is responsible for:
   – 50 incline merkins
   – 50 squats
   – 50 lunges
   – 50 battle buddy decline BBS
– Get to the Summit: Execute the X in Green on the scorecard, come back down to the Base of Everest
(4) There + Back Again Part 2
– There: Top of the Summit
– Back Again: Base of Everest
– Between There + Back Again:
   – 100 SSH (There)
   – 100 incline merkins (@ the stump) (took these 10 at a time)
   – 10 SSH (@ base or the summit
– Get to the Summit: Execute the X in Red on the scorecard, come back down to the Base of Everest
Mose up to the Bat Cave for Mary

MARY:
– Breathe/stretch OYO for the last 60 seconds

ANNOUNCEMENTS:
– GORUCK Baseline Fitness Test this Saturday at 7am @ the Quacken AO. Lizzy is taking point on this.
– Forg3 2023 is almost just a month away! Checkout this link for all the info + registration: forg3intel.carrd.co/ (Brick and Steam taking point on this)
– WE STILL HAVE THE GHOST FLAG THANKS TO BRICK/GLAMPER/DOUBTFIRE 💪

COT:
The Thing In Front Of You Is Not Really “The Thing”
– I eluded to this in the pre-blast on Slack
– I heard this quote from Rick Dunn, who came and spoke at the July Convergence at Shamrock this year.
– It really got me thinking – because as many of you know, this passport thing that Megan and I have been going through has absolutely been the thing right in front of us, right in front of our faces.
– But then I got to thinking about this idea that “the thing in front of you isn’t really “the thing.”
– So, then what’s the real thing?
– Some examples of what it’s been for me: a lack of faith or trust, impatience, pride, a need for control, etc.
– Because there is some freedom in the fact of realizing that the thing in front of you is never really the thing, but it’s reflective of what’s actually going on inside.

What an interesting life, to be a Leader

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Abacus (Erik Ella), Steam, Lilydipper (John Neece), Pusher, Ghost Flag (F3Knoxville), Drum Major (Mike Johnston), Brick (Chris Tittle), Doubtfire (Nick Bond), Rooney (Carl Whipple), Tenderfoot, MD Hammer (Jan Michael Carrillo), Glamper, Pele (Jon Lindberg), Lizzy, Gridiron
FNGs: None
COUNT: 14
WARMUP: SSH, BACs forward/backward, Grady Corns, Hamstring stretches on benches, Cherry Pickers, Plank Jacks

THE THANG:
Due to the rain, we met under the PAV-A-LON and did most of the workout there. Tabata style, mixture of arms, legs, and Abs, a bit Spirit-led. When the rain let up for a bit, we moseyed to the parking lot for some more spirit-led activities at the four corners, making sure to get our fronts and backs wet (hand release merkins and LBCs). Back to the PAV-A-LON to finish out the Tabata workout.
MARY: Wall sits until time.
ANNOUNCEMENTS: Backblast Ap, F3 in the Nude a week from Saturday, 2nd F at Abacus’s that same day, FORGE coming up late September. Prayers for the Macon PAX and the family of our brother that fell there this week.
COT: Showed a Coach K video from the show The Bear that talks about leadership. Unfortunately , the video was too soft to hear, but the takeaways were as follows: 1. Success requires you to CHANGE YOUR LIMITS. NOT EASY!!
 Expect there to be bumps in the road. Failure.
 Don’t accept that Failure as your final destination. Change and adapt and get back at it.
 There’s definitely a fear factor here.

2. TEAMWORK. You can’t do it by yourself. Surround yourself with people that will help you succeed, not drag you back.
 Don’t confuse criticism (designed to help you improve) with negativity (holding you back)

3. LISTEN. Don’t just talk. CONVERSE
 Collaborate to find solutions. Not only will you be able to draw on others for ideas, but when you ask for and incorporate their advice, they become more invested too.

4. What an interesting life to be a leader. EMBRACE IT.