F3 Knoxville

Think Again

AO: asylum-daybreak
Q: CRISPR
PAX: Crawdad (Robbi Dickens), Pele (Jon Lindberg), Snitch (Cory Beilharz ), Drum Major, High Heels (Henry Ritchie), Choir Boy, Lilydipper, F3 Pluto ( Hugh Nystrom), CRISPR, Brick, Soot
FNGs: None
COUNT: 11
WARMUP: Did it, with some Dynamic Pigeon poses.

THE THANG:

Run up the dragon doing reverse lunge jumps
Some Supine Bird Dogs
At the Colosseum, and Around the Clock with Tempo Merkins, Supermans, and LBCs.
Dora Time. Round 1) Single Leg RDL and OH Press. Round 2) T – Merkins and Cross Leg Crunch. Round 3) Single Leg Suitcase Crunch and Hello Flutters.
Around the Clock again with Lateral Lunges and Squats.
Run down the dragon doing reverse lunge jumps
William Wallace at the AO.
MARY:

ANNOUNCEMENTS: Escape from Haw Ridge 3/28, Hardship Hill 5/17

COT:
As a kid in the late 80s, I believed Shawon Dunston was the greatest shortstop in baseball. The only channel in my hometown showing baseball consistently was WGN, so when I formed my opinion on shortstops, Shawon Dunston was all I knew. I made the decision with all the data I had at the time.
Over the summer, when I started getting dropped off at the babysitter at like 6:30am, and I watched ESPN Sports Center on repeat for hours. With that, I gained new information, like Barry Larkin, Ozzie Smith, and Alan Trammel. New evidence challenged my opinion.

I remember thinking, even as a kid, that I couldn’t change my opinion. I had previously told everyone that Dunston was the best, so what would they think if I changed what I’d been saying? Also, I remember feeling that if I could be wrong about Dunston, what else could I have been wrong about?

When you form an opinion or make a decision, you do so with all the information you have at the time. But, we should recognize that we all do so with incomplete data. Over time, as you learn more information, you should use it and re-examine your opinion or decision. That can be hard, because there are social pressures that come changing what you’ve said, and personal stress of questioning what you’ve believed to be true.
Adam Grant write a book called “Think Again”, which gets into this concept at a deeper level than baseball players, so I encourage everyone to give it a read, or at least find a YouTube summary of the book. www.barnesandnoble.com/w/think-again-adam-grant/1137570667;jsessionid=9D0766EB363B1AD226CA5CB402E75340.prodny_store02-atgap16?ean=9780143138525

And FWIW – I was right about Greg Maddux. GOAT!

[the-pulpit] February Metric

AO: the-pulpit
Q: Betty
PAX: Leland Robbins (Geiger), Ike, Smoked Pickle, Betty, Snitch (Cory Beilharz ), Chuck
FNGs: None
COUNT: 6
WARMUP:

THE THANG:
Here is the February/August challenge:
Metric Workout #2

(1) 1.5 mile (2,400 meter) run for time
Distance does NOT have to be precise. Should be approximately 1.5 miles – and the same AO-specific route should be run each time this workout is performed (February / Augu Th st).
(2) Max BBS in 1 minute
Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up.” Shoulders touch the ground on “down”.
(3) Max merkins in 1 minute
Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.
(4) Max pull-ups
Max that can be performed before letting go of the bar. No time limit. Modify as necessary if AO lacks a good bar.
(5) Max burpees in 5 minutes
Standard “full” burpee with a merkin and a jump. Clap or don’t clap….your choice.

Record reps and time here

MARY:

ANNOUNCEMENTS:

COT: Don’t be complacent even when you are winning. If you want to 3-peat you have to keep showing up and working hard everyday.

Confidence under the Pavilion

AO: dogpound
Q: Madoff
PAX: Ribbed (Joshua Sagraves), Snitch (Cory Beilharz ), Bunches, Einstein, Bartman
FNGs: None
COUNT: 6
WARMUP:
20 SSH
10 Windmills
10 TN Rocking Chair
5 Knox Cherry Pickers

THE THANG:
TABATA
8 rounds 20 sec Work 10 Sec Rest – 1 min rest between sets
1. American swings
2. Figure 8s
3. Thrusters
4. Static CMU Hold with Pointed Toe Heel taps
5. Static Hangs from Rafters
6. Static CMU Hold with Flutter kicks
7. Calf Raises on Bench
8. Curls

ANNOUNCEMENTS: Roco Ice Bears event

COT: Confidence plays an important role in Mens’ lives. Whether you are working to gain/strengthen it or simply maintain confidence through hardships. I shared that it wook me almost 7 months at F3 before I felt personally confident to Q. Now I regularly do it once a week or more and have complete confidence not that it’s a “good Q” but that I am doing my best and am capable. Be confident!

An Obstacle Course of sorts

AO: dogpound
Q: Lightweight
PAX: Bartman, Pew-pew, Earmuffs (Dan Studt), Junk (Sam Yoakum), Madoff, Mayberry, Snitch (Cory Beilharz )
FNGs: None
COUNT: 8
WARMUP:
We did
THE THANG:
Course around the AO with different modes of travel.
At restaurant, run up hill, flamingos then super Mario to next cone, BBS then bear crawl to cone for merkins, short fellowship Mosey to curb for Rocky Balboas (Go Birds), crawl bear down the hill, Mosey to cone for inch worms with a merkin. 5 burpees and walk back to the start. Rinse and repeat.
MARY:
Knox 🍒
ANNOUNCEMENTS:
Tucker continues to make progress, keep him in your prayers.
COT:
Make a call or text to someone on your mind

[the-pulpit] 2025 Metric Workout #1 – January

AO: the-pulpit
Q: Sawdust
PAX: Betty, Smoked Pickle, Leland Robbins (Geiger), Snitch (Cory Beilharz )
FNGs: None
COUNT: 5
WARMUP:
– SSH
– Tempo Merkins
– Stretching
– Cherry Pickers
– Windmills
– Tie-Fighters
– X-Wings

THE THANG:
– The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue. Here are the exercises:
– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees

MARY:
– BBQ Squats
– Big Boy Sit-Ups
– Flutter Kicks
– Hello Dollys
– LBCs

ANNOUNCEMENTS:
– Haw Ridge Date Drop… Team Pulpit being coordinated by Betty
– How many cumulative reps can you complete?
– Record it here: docs.google.com/forms/d/e/1FAIpQLSdUx68cH7hmb8-HiU08l1EIWwum_yfflpmrV2iDAtElFA9CXQ/viewform

COT: John 15:1-5 What is He pruning you for today? It is a stretch goal, just like this metric.