F3 Knoxville

Tag: Snitch (Cory Beilharz )

Spring Has Sprung…Let’s Do Work

AO: asylum-daybreak
Q: Crawdad (Robbi Dickens)
PAX: Pele (Jon Lindberg), Waffle House (Brady Greene), Snitch (Cory Beilharz ), F3 Pluto ( Hugh Nystrom), Crawdad (Robbi Dickens), Steam, Veggie (Rylen Huddy), Doubtfire (Nick Bond), Lilydipper, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 10
WARMUP:
SSH – 100
Imperial Walker – 10
Little of this this, little of that
Tempo Merkin – 10

THE THANG:
Scamper up Baby Cardiac and over to ‘all my benches’ at the top of Cardiac.
– One cycle of the Crawdad Comebacks with 20 LBCs at the switchbacks
– Mosy over to the Pier – stopped for 50 squats (25 on 4 ct)
– At pier, added ten years to our lives with “Junk Science” – 40 merkins – and watched the BSIA in all its glory,
– Mosy’d to “District 13” (furthermost corner of the AO by River and stink plant) and did 50 more squats.
– Began the Bataan Death March up and over the Brose Bowl, past the Yoga Studio, up Pickets Charge and down Everest and then back up Everest to the Coliseum.
– Cold Yoga at the Coliseum! AND Mary.
– 100 Hello Dollies, 40 Flutters, and yoga core.
– Mosy back to AO for some 15 yard dashes.
– Closed out with some ATMs.

MARY:
Mary on the go.

ANNOUNCEMENTS:
Lots of prayer requests. People are hurting. People are sick. Reach out to your brothers.

COT:
Johann Sebastian Bach is said to have walked about 250 miles (400 km) from Arnstadt to Lübeck in 1705 to meet and learn from the famous organist and composer Dieterich Buxtehude.

How often are we willing to put in the work spiritually, professionally, or personally? Bach was a prodigy and was willing to do it. Part of today’s workout was to come out and sweat. The guys that completed the real Bataan Death March were surviving…so today wasn’t about time or racing but about finishing…and a lot of guys did.

Great work today men!

[the-pulpit] I Need a Hero

AO: the-pulpit
Q: Trojan
PAX: Voodoo, Snitch (Cory Beilharz ), Ike, Sawdust, Betty, Leland Robbins (Geiger), Smoked Pickle, Jesse Denton, Chitchat (Pana)
FNGs: None
COUNT: 10
WARMUP: SSH, Cherry Picker, Merkin, Stretch OYO

THE THANG:
Fellowship mosey to LS picnic tables with coupons
5 minutes Up and over picnic tables with coupons
fellowship mosey to playground with coupons
5 minutes burpee pullups
fellowship mosey to bottom of the big hill with coupons
ascend with coupons
scenic route fellowship mosey back down with coupons
ascend with coupons
scenic route fellowship mosey back to US picnic tables
2 minutes step ups at picnic tables

MARY:
a handful of flutter kicks

ANNOUNCEMENTS:
Escape from Haw Ridge March 28th

COT:
Chapter 6 of Kent Evans’ book The Manhood Journey is about serving others. Kent talks about three reasons we serve: Duty, Devotion, and Delight. While serving out of duty and devotion is good, we should strive to serve out of delight. We should take joy in using our gifts to serve others as God’s Word commands.

Scripture references: Matthew 20:28/Mark 10:45, 1 Peter 4:10, Galatians 5:13-14, John 13:14, Philippians 2:3-4

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!