F3 Knoxville

Tag: Snitch (Cory Beilharz )

Trifecta + Bonus

AO: asylum-daybreak
Q: Steam
PAX: Brick, Bookman, Jumbo(Carter Dickens), Tropicana, Mia (Max), Mermaid, Eliza, Drum Major, Cart Girl (John Sadler) (Chatt, TN), Lilydipper, lebowski, Qbert, Pele (Jon Lindberg), Snitch (Cory Beilharz ), High Heels, Grandslam, Dain Bramage (Will Olson), Crawdad (Robbi Dickens), 0
FNGs: 1 0
COUNT: 19
WARMUP
– 6-Count Burpee: 10×4
– SSH: 12×4
– Mountain Climber: 14×4
– Merkin: 16×4
– Morrocan Night Clubs: 18×4
– LBC: 20×4

THE THANG
(1) Rings of Power
– 7s
– Merkins (bottom)
– Squats (top)
– 6:1, 5:2, 4:3, 3:4, 2:5, 1:6
– 6 Merkins first
– Run the inner ring

(Mosey to Muscle Beach)

(2) Muscle Beach
– Modified Murph
– 50 pull-ups/chin-ups
– 100 merkins
– 150 squats

(Mosey to Isengard)

(3) Isengard
5s
– Wall: Incline merkins
– Wall before pavilion: Box jumps/step ups
– Bear crawl up the green
– Run back down the stairs

(Mosey to the new AMP)
– 10 incline merkins
– bear crawl up to the next level
– 10 decline merkins
– crawl bear to the next level
– 10 incline merkins

(Mosey back to the flag — taking the two rucks from Eliza and Mermaid – switching between men along the way)

MARY
– Cherry-pickers
On The Curb / Down + Backs
– Karaoke
– Rockette/Zombie 1/2 way down – slow mosey the rest of the way and back
– 25%
– 50%
– 75%
– 100%

ANNOUNCEMENTS
– Lilydipper is apparently the new interim AOQ – congrats! A true Vol.
– Q101 at bluegrass-pm-otb on 8/14 led by me and Pele (Jon Lindberg).
– 9 Year Anniversary coming up in November – more details to come, but if anyone wants to be part of the leadership and planning team – DM me.
– qsource-ao tomorrow morning at 0600 at the HGTV Overlook
– Borg is on Q
– Q-3.3 — Trust (Reliance Between Team Members)

COT
open.substack.com/pub/danhenson/p/the-white-space-between-the-notes?r=392uga&utm_campaign=post&utm_medium=web

Three A’s and an F. Known as “four notes that changed the world” according to many scholars, or also known as the beginning to Beethoven’s Fifth Symphony. We’ve all heard it. We know it.
– Yesterday, my wife and I had the opportunity to connect with other life group leaders within the Young Adults ministry at Fellowship, and listened to Brent Crenshaw teach for a few moments. Something he said stuck out to me:
– “It’s the white space between the notes that help make the music.”
– It had never occured to me that the white space in between the notes help establish the necessary spacing in order for the composition to go smoothly. No one really ever pays attention to the white space between the notes, becuase it’s all about the notes and how they come together.
– But without the white space between the notes, the Fifth would probably sound like 30-40 minutes of notes rear-ending each other in a never ending crash. Chaotic.
– Things are happening between the notes (like space/time/rest), but we just don’t see it or forget the importance that the white space between the notes holds.

Don’t negate the work God is doing in between the big things in your life. Sometimes, it is in the quiet space in life that God speaks the loudest. It’s been true for me. With the guidance and help of the Holy Spirit, the work that is done in the white space between the notes should not be dismissed or looked over. Keep at it. Don’t give up. In other words, stay the course, keep the faith, and fight the good fight. Take this truth and run with it today!

Posterior Endurance

AO: the-equalizer
Q: Madoff
PAX: Smithers, High Heels, Snitch (Cory Beilharz ), Cheney, Ice Cold, Ribbed, Stripped
FNGs: None
COUNT: 8
WARMUP:
20 SSH
Hands up High Knees x10 (4-count)
Crossover Knee Taps x10 (4-count)
Crossover Heel Taps x10 (4-count)
10 Rockettes
Mozy to Smokehouse to collect CMUs

THE THANG:
50-40-30-20-10 KB Swings
Run down the driveway to parking (~100 yards) and do 10 merkins between sets

11s
1. Seated Pike Ups – Up and Overs
2. Pike Jacks – American Hammers
3. Georgia Cheerleaders – BBS
Return the CMU’s

MARY:
Ring of Fire Merkins starting at 4
Ring of Fire Squats starting at 3 (hold squat)
2 Knoxville Cherry Pickers

ANNOUNCEMENTS: Check for newslettter and new email comz email

COT: Continuation of the forgiveness discussion we’ve had about my loaning money to a neighbor. He paid me back unexpectedly. This brought to my heart that i had not really forgiven him and I needed to. He needed my help, I could help, and I should be thankful for that and have no resentment. Still working on having a very human reaction, but we should aspire to the virtue or true generosity and forgiveness.

Burn the Ships

AO: asylum-am
Q: Tropicana
PAX: Snitch (Cory Beilharz ), P3, Hands, Sawdust, Pac-man, Matlock (Bill Maddox), Grandslam, Farley, M&M
FNGs: None
COUNT: 10
WARMUP:burps, hops, pickers, stretches

THE THANG:
10 swings
3 gob squats
10 mericans
Carry L/R
Walk recover

Rinse & Repeat

MARY: Stretches

ANNOUNCEMENTS: UnCOVEred Saturday

COT: In your actions, don’t procrastinate. In your conversations, don’t confuse. In your thoughts, don’t wander. In your soul, don’t be passive or aggressive. In your life, don’t’ be all about business.
Marcus Aurelius

Easy Breezy Beautiful Cover HIMs

AO: the-equalizer
Q: Bookman
PAX: Ribbed, Smithers, Bookman, Brick, Steam, Blindside, Eliza, Stripped, Madoff, Lizzy, Oscar Meyer, Mermaid, Borg, Snitch (Cory Beilharz ), Snowbird
FNGs: None
COUNT: 15
Before I get started, the weather was freaking amazing considering how it’s been for the past few weeks. We always get that tease of fall, but it usually doesn’t happen until August. Gives you the energy. That and the sweet 80’s hair band playlist.

WARMUP: SSHs

THE THANG: Grab a CMU from the smokehouse, carry to splashpad

starfish dice game
– Center of star, roll die, do blockees to the count of what shows on the the die
– Outer dice (includes usage of CMU):
– Bent Over Rows
– Curls
– Split Squats
– OH Presses
– WW3 Sit Ups

MARY: Imperial Walkers for a few seconds

ANNOUNCEMENTS: UnCOVErd this Saturday, We have a Pavlov situation that forces Steam to remove clothing when the word unCOVErd is used. Marine Mud Run in August. See Lizzy for sign ups and detail. He’s manning the F3 tent there!

COT:
Making your way in the world today
Takes everything you’ve got
Taking a break from all your worries
Sure would help a lot
Wouldn’t you like to get away?

Sometimes you wanna go
Where everybody knows your name
And they’re always glad you came
You wanna be where you can see (ah-ah)
Our troubles are all the same (ah-ah)
You wanna be where everybody knows your name

It’s the theme to Cheers. However, it holds true for me. When I’m struggling or just off, it’s always great to know that there’s a place where dudes are there to work with you, check on you, and sometimes be in the same stank you’re going through. You’ll have a good time. You’ll learn from others, they’ll learn from you. And remember, it’s Nationwide. It might not be a great as F3 Knoxville, but I may be biased. Still, it’s good to know that there’s a place to go to, and there are many here in Knoxville, Tennessee, and the Nation. Check out F3nation.com/locations if you don’t believe me.

:aye:

PMers Triple Q

AO: asylum-daybreak
Q: Pele (Jon Lindberg) , Lilydipper, Pusher
PAX: Glamper, Pusher, Dain Bramage (Will Olson), Pele (Jon Lindberg), Brick, Swimmies (Nathan Chesney), Veggie (Rylen Huddy), Snitch (Cory Beilharz ), Lulu (Greg Huddy), Waffle House (Brady Greene), Matlock (Bill Maddox), F3 Pluto ( Hugh Nystrom), Lilydipper, Lizzy, Rip-Tide
FNGs: 1 Rip-Tide
COUNT: 15
WARMUP: Lily started us off with some good ol’ stretching exercises that were borderline The Thang, include Curly Stomps, Tempo Squats, and Tempo Merkins! Pele Sweat Level: (PSL) Moderate already…

THE THANG: Lily took us to the new workout area, preliminarily called LA Beach. We did stations there and ran in the parking lot between sets. Switched off to Pusher, who started us moseying before Ol’ Pele was back from the end of the lot. PSL: Severe

Pusher took us up Pickett’s Charge, doing something painful at the bottom of each hill. Can’t remember, since I was beginning to become dehydrated and starting to hallucinate. We did some things with rocks and cones, though, as I recall, and ran around the Colosseum area until it was time to pass it off to….

PELE! Finally! My turn had arrived. Put down an insurrection that was attempting to hijack the Q and have us go up Everest to show it off to Mouth to Mouth, who was DR from GA. Nope. Not enough time to do that (or was there?… we’ll never know…). Did Route 66 (Peter Parkers) to Pav-a-Lon. Then did some PT sets, running around the building and then the parking lot until Time. PSL: Critical flow. Everything soaked. Everything…

MARY: Did some Homer/Marge and Hello dollies mixed in. Stretching until time. PSL: Pruning up from stewing in own sweat.

ANNOUNCEMENTS: UnCOVEred July 13 at the Cove. Fourth of July Asylum PM workout at 9 am, with Board Meeting and Soccer Taco lunch to follow. Come one come all.

COT: Talked about the importance of joy and humor by recounting some funny F3 stories. PSL: Formed a substantial sweat puddle in the prayer from sweat dripping off head. Also was unknowingly giving Snitch a form of Chinese Sweat Torture from sweat dripping on his arm in the circle. :face_holding_back_tears: