F3 Knoxville

“With Great Power Comes Great Responsibility”

AO: asylum-pm
Q: Crash Dummy
PAX: Mr Jinxy, Switchhitter (Tony), Lizzy, Sparkler, Rooney(Carl Whipple), Brick, Drum Major, High Heels, MD Hammer, Curveball
FNGs: None
COUNT: 11
WARMUP: Run around pavilion/playground back to AO. Pterodactyl – fwd/reverse – 10ea. SSH – 20ea. Windmills – 10, Cherry Pickers – 5, Tempo Squats – 10. Monkey Humpers – 10. Stretching. Run the parking lot.

THE THANG: Run to hill (near Pickett’s). 7’s: Squats/Merkins. Run to the small parking lot. Every lamp post you add 1 Burpee. Lung Walk to the next lamp post. total of 7 lamp posts. Reverse. Start at lamp post 10. Reverse Lunges (x2). Bernie to next post.
Ran to Bat Cave to view the construction. Ran back to AO.

MARY: American Hammers

ANNOUNCEMENTS: Escape from Haw Ridge

COT: I recently attended a work conference in Las Vegas. The CEO of my company talked about a bible verse that he reminds his kids of once a year:

“From everyone who has been given much, much will be demanded; and from the one who has been entrusted with much, much more will be asked” (Luke 12:48)

Greatly paraphrased by Uncle Ben to Peter Parker “With great power comes great responsibility.”

The idea is that we are held responsible for what we have. If we are blessed with talents, wealth, knowledge, time, and the like, it is expected that we use these gifts to glorify God and benefit others.

Pusher’s Late Birthday Que (aka lumpia)

AO: asylum-pm
Q: Pusher
PAX: Lilydipper, Crash Dummy, Lightweight, Rooney(Carl Whipple), Curveball, Mr Jinxy, Drum Major, Lizzy, Pele (Jon Lindberg), Sparkler, TreeHugger, Bacon, Waldo, Humper, Shogun, Cowbell , Treehugger, Waldo
FNGs: 2 Treehugger, Waldo
COUNT: 17
WARMUP:motivator #5, arm blasters, slow tempo squats, cherry pickers, stretching legs, calves and trunk twist

THE THANG: Mosey to the Tale of the Dragon (Jump squats 20 reps every other light post for 1, 3 and 5. Mosey to the Coliseum.
3 stations 1st Merkins, side straddle hops, Mountain climbers and jump squats
2nd LBC, Flutter Kicks, Bigboy sit ups
3rd MerkinsDry Docks and Shoulder taps
All exercises 10 reps each

Another sets
1 st Merkins, Bottle openers and dry docks
And run to middle big tree 10 reps( 5 jump squats)
2nd LBC Box Cutters and Hello Dollies (10 reps)
3 rd Squats, Lunges and Apollo oh no speed skates 10 reps each leg
Each sets. Run to the big tree and 5 jump squats

Run to Picket Charge on top of the hill and mosey to the bottom. Will stop to the bottom of each hill Merkins 10 reps.

Then Mosey to the Pavillion and grab Coupons( Rocks). 20 resps in cadence each exercises
Biceps curls, Chest presses, Triceps and Rows. Drop the rocks and run to Tables and 10 dips.

Mosey back to the rocks and return the rocks. Back to AO
RECOVER!

ANNOUNCEMENTS: Escape
FromHaw Ridge March 27? (i think)

COT: spend quality time to yourself, and if you need help, Talk to one of your F3 brothers for advice or suggestions. (There’s always someone to help) :+1::muscle::blush:

Nothing but the Truth!…

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Lilydipper, Drum Major, Pusher, Sparkler, Lizzy, Tenderfoot, Pele (Jon Lindberg), Franzia, MD Hammer, Curveball, Bacon (Ben)
FNGs: None
COUNT: 11
WARMUP: 10 SSH IC
line up on curb, slow mosey to far end. FIVE BURPEES!! Windmills, 4-ct in cadence.
– slow mosey back. 10 Windmills, 4-ct, IC
-light shuffle down, switching ½ way 10 Imperial Squat Walkers, 4-ct, IC.
– shuffle/run back 10 Grady Corns, 4-ct IC

THE THANG:
Mosey to Sidewalk just northeast of the nice bathrooms.
“2-4-6-8 WHO DO WE APPRECIATE” : Run south and then east on sidewalk stopping at second, fourth, sixth, and eighth lights to do the following exercises:
– 2 lights: 4 CDDS/ 4 lights: 8 CDDs/ 6 lights 12 CDDs/ SWEEP FORWARD 8 lights, 16 CDDs. Stop at 8th light. PUTS
– Rinse and repeat with SQUATS

Rinse and repeat with PETER PARKERS (2-ct)

Mosey to base of Cardiac

5s (like 7s…) from base to first curve, starting with 1 OFFSET RIGHT MERKIN, run up and do 4 OFFSET LEFT MERKINS

Fellowship Mosey to second curve

5s from Second curve to Benches, Starting with 1 FROGGY JUMP, run up and do 4 Bobby Hurleys

Alternate Dips and incline merkins until the 6 gets there.

Enough time to fellowship mosey to top of the dragon’s tail and do last set of 2-4-6-8s with Supermans (SuperMEN?)

Alternate Lunging and Bunny Hopping across parking lot by bathrooms, then AYG to flag.
Mosey to AO

MARY: Dead Bugs and Pain Planks (Plank position, move left knee to right elbow, switch, R&R).

ANNOUNCEMENTS: Convergence Saturday!

COT: I had a math teacher in middle school (Mr. Alexander) who, as punishment for students who talked in class, would make them write lines on the chalkboard of some of his favorite sayings. The only one I still remember to this day is, “Oh the tangled web we weave, when first we practice to deceive!”
Like most of us, I would imagine, I’ve told a lot of white lies in my past, and probably even a few lies that are not all that white. But I certainly try to be an honest person, especially as I’ve grown older, because I have learned how valuable the TRUTH IS. Trust is a haaaard thing to win back. And I’m not talking about your version of the truth, I’m talking about black-and-white truth. If something that’s not black-and-white truth comes out of my mouth, I always try to say “that’s my opinion, anyway”, or “that’s how I interpret it.”

When I was in grad school I was a teaching assistant. Taught classes, created and graded exams, etc. One time these two girls who were best friends were taking a test sitting next to each other and just obviously looking at each other’s papers. I cleared my throat, rustled some papers, and tried to get them to realize I was watching. They kept doing it. When I was grading their tests, they had the exact same answers, word for word, for about ½ the test. And they were wrong answers. If they had been accurate answers, you could almost believe they just came up with it on their own. I confronted them about it, individually, and they already had their stories aligned. They never made eye contact when we were talking, just said the same thing to me… they had studied together, practiced the answers to likely questions together, etc. And they said they never looked at each other’s test during the exam. Bullshit. If they had just admitted it I would have been very lenient, probably just said knock it off, don’t do it again, and I’m going to ask you not to sit to each other. But they flat out lied to me. Thought I was stupid. Thought that what I saw with my very own eyes wasn’t the truth. That is flat-out insulting.

And it got me mad. I gave them both zeros for the test, and brought the matter up to the honor council. One girl ended up dropping out of school. The other actually handled it well, worked hard the rest of the semester and brought her grade up to a C+ or so, as I recall.

In retrospect, I do sort of regret that I was so hard on them, and that my response caused one of the girls to drop out (according to her). I wish I had handled it a bit differently. But I have to say, for them to sit there and completely deny something that I personally witnessed really pissed me off. I didn’t like to be gaslit then. And I hate it even more now.

Proverbs 12:22: “The Lord detests lying lips, but he delights in people who are trustworthy.” That just doesn’t apply to the Lord. I would say it applies to just about everyone.

If we are to be HIMs, Truth matters. Facts matter. Accountability matters.

SURPRISE CD Q

AO: asylum-pm
Q: Crash Dummy
PAX: Lilydipper, Pele (Jon Lindberg), Switchhitter (Tony), Brick, Natty, MD Hammer, Sparkler, Curveball, Rooney(Carl Whipple), Recoil (Blake Conley), Doubtfire (Nick Bond), Franzia
FNGs: None
COUNT: 13
WARMUP: Run aprox ¼ mile around pavilion/playground back to AO. SSH – 20ea. Windmills – 10, Cherry Pickers – 5, Mountain Climbers – 20. Monkey Humpers – 10. Stretching. Run the parking lot.

THE THANG: Run to the Bros Bowl. 11’s – Bottom – Plank Jacks. Top – Incline Merks.

Run to Caribbean. Lunge walks to next island. Bear Crawl to next island. Lilydipper ordered us test our sobriety walking a straight line to next island. Brick gave us something new with 20 reps of Cow not Bull.

Run to Pavilion. Pele (Jon Lindberg) demanded we do Bulgarian split squats – 10 reps each leg. Rooney(Carl Whipple) begged us do Bench Reverse Rows – 20reps.
Back to AO.

MARY: American Hammers – 20ea. Low Plank.

ANNOUNCEMENTS: Convergence at Asylum 1/31.

COT: We’re so lucky to have this place to do our workouts. We’re so lucky to have all these amazing men come out and work out and spend this time to fellowship. This is a reminder to be respectful to your fellow F3 brothers. You don’t have to like everyone, but you must at least respect them.

Exercise Your Right…to Workout

AO: asylum-pm
Q: Rooney(Carl Whipple)
PAX: Lizzy, Crash Dummy, Dung Beetle, Curveball, Rooney(Carl Whipple), Lilydipper, Drum Major, Mr Jinxy, Sparkler, Pusher, Pele (Jon Lindberg), Doubtfire (Nick Bond), Shogun
FNGs: None
COUNT: 13
WARMUP:
– Easy jog around the parking lot
– Walking lunges
– Buttocks
– High knees

THE THANG:
Block 1
– Moderate-pace run, 5 minutes
– Strength circuit (5 minutes) – 20 Squats, Forearm planks (30 seconds), 10 lunges (4 count), rinse & repeat

Block 2
– Moderate-pace run, 5 minutes
– Strength circuit (5 minutes) – 10 Merkins, 15 pickle pointers, 10 Superman’s, rinse & repeat

Block 3
– Interval run (10 minutes) – run 7 light poles, walk 4
– Sprint up Baby Cardiac, jog down once

MARY: Stretch

ANNOUNCEMENTS: Convergence Saturday.

COT: The only thing that defeats democracy is apathy.


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