F3 Knoxville

Tag: Soot

Think Again

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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!

Year In Review 2024

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), Drive-thru (Mikel Towe), Soot, Huffy (Ken Hill), Mr Clean
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Big Ball Year In Review

Everyone – “11’s” at Big Ball (merkins and squats)
Drive Thru – 4 Corners at field (merkins, BBS, squats, CDD)
Butterfly – Mordor Legs (lunges and dips)
Passport – Smokey Scavenger Hunt
Vanilla – FBI PT (1min BBS and merkins til failure)
Swanson – 10/40-40/10 merkins and squats
Postman – Tabata Abs at fountains

MARY:

ANNOUNCEMENTS:

COT:
John Mark Comer: “everyone has a plan for their money, their time, their education, career and vacations. Very few have a plan for how they intend to meet with and become like Jesus”

A to Z

AO: bigball
Q: Wedding Singer
PAX: Postman (Scott Colby), Soot, vanilla, G-6 (Rick Kuhlman)
FNGs: None
COUNT: 5
WARMUP: Hillbillies (10 Reps) SSH (10 Reps) Seal Jacks (10)
Rockettes (10) Standing Shoulder Taps (10)

Mosey to Coupon Pile and return to AO with coupons

THE THANG: Complete the Full Alphabet of Exercises A to Z as a group (33 seconds of effort followed by 17 seconds of rest)….

– Absolution
– Box Jumps
– Curls *
– Derkins
– Eagles
– Front Raises *
– Groiners
– Heels to Heaven
– Imperial blockers *
– Jump Squats
– Kracken Burpees Burpee w 3 hand-release Merkins at the bottom
– Lunges *
– Mountain Climbers
– Narrow Merkins *
– Overhead Press *
– Press Jacks *
– Queen curtsey
– Ranger merkins
– Squirrels *
– T Merkins
– Up Up Down Down (Low to high plank)
– Vertical Block Windshield Wiper *
– War Hammer (WWII Sit up with 4 ct American hammer) with coupon *
– X Cross Situp
– Yul Brenners
– Zombie crawl

Exercises requiring a coupon have an asterisk above

After completing A to Z return coupons and do AMRAP of the following:
5 Burpees / 10 Merkins / 15 Squats / Run one Lap
Rinse & Repeat as many as time allows

MARY:
Soot Led Leg Raises / G6 Led Hello Dolly’s

ANNOUNCEMENTS:

Postman’s Tails and Trails event is coming up on Saturday, 10/27

COT:
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. We are in the midst of an election. Early voting is going on right now. Election Day is November 5th. Being a leader, a high impact man should include participation in elections.

Women have voted at higher rates than men in every presidential election since 1980, with the gap between women and men growing slightly larger with each successive election. In 2020 nearly 55% of votes were cast by women.

There are slightly more adult women than men in the U.S. women are also slightly more likely to be registered to vote (70% of women to 68% of men)

I’m not here to tell you how to vote… I am here to strongly urge you to participate in this election. Vote! Prioritize it. Plan for it. Do it. AND THEN encourage other men to do so as well.

AND IF YOU HAVE THE BACKBONE or stomach for it, you could even run for office.

200 merkin challenge

AO: bigball
Q: Postman (Scott Colby)
PAX: G-6 (Rick Kuhlman), Wedding Singer, Magic Mic (Jarrett Woodall), Soot
FNGs: None
COUNT: 5
WARMUP: the usual

THE THANG: 10 different styles of merkins, 20 reps total. Also abs, rows, bear crawl and walking lunges

MARY:

ANNOUNCEMENTS:

COT: Don’t build the wrong habits (ex hitting snooze and skipping workouts are not the habits you want to be building). Many of us are.

IPC Week 3

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), FixerUpper, Huffy (Ken Hill), Soot, GI Jane
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Brenton Sandwich

Bottom Slice of Bread
Brenton WOD – (3 rounds)
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps

The Meat – 3 Rounds – Descending Rep Structure – 21/15/9
Exercises
Burpee Block Jump Over
Thrusters
Bonnie Blairs
Hand Release Merkins
Big Boi Sit-ups
400m run
Format 21-15-9 Style
Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.

Top Slice of Bread
Brenton WOD – 3 rounds
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps

MARY:
Yeah nah

ANNOUNCEMENTS:
2nd F first week of Oct

COT:
Leading well begins with leading from a place of spiritual health, not strategic wealth. Drink deeply from the well so others can too (John 4 and Jeremiah 2:13)