F3 Knoxville

Tag: Steam

No Glove Love

AO: shamrock
Q: Mermaid (Bradley Roberts)
PAX: Honeydew (Jason Childers), Dumpster Dive (Brad Burnette), Mermaid (Bradley Roberts), Baby Boomer (Norm Vaughn), slappy (Nathan Evers), Bed Wetter (Nick Adkins), Betty (Tyler Alexander), Toretto (Larry Seufert), Eliza (Kevin Parrott), Steam, Base Salary (Nate Wilson), Stitch (Brad Ware), Jardet (Tyler Hill), Joe Faulkenberry (Coal Miner)
FNGs: None
COUNT: 14
WARMUP:
Only leg warmups and stretching
THE THANG:
20 lunges followed by a 30 second wall squat
19lunges followed by a 30 second wall squat
Rinse and repeat down to 1

Change locations, and do a round of 7’s with heel elevated squats and Bulgarian split squats
MARY:
One round of failure to launch maybe 7 times
Then snow angels, lbc’s, Jane fondas in three ways on both sides, flutter kicks and big boys with a few merkins as time expired!
ANNOUNCEMENTS:
COT:
We talked about managing stress and creating a balance in life to offset the stress.

Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.
MATTHEW 6:34

The Birthday Q Burner

AO: asylum-pm
Q: OnStar (Arthur Dias)
PAX: Steam, Pusher, Glamper, Brick (Chris Tittle), Lilydipper (John Neece), Pele (Jon Lindberg), Curveball P (Dave Purcell), Toretto (Larry Seufert), Squirtle (Jason Trammell), Drum Major (Mike Johnston), Abacus (Erik Ella), MD Hammer (Jan Michael Carrillo), Tenderfoot, Ghost Flag (F3Knoxville), Bunker,Scrubs,SwitchHitter
FNGs: None
COUNT: 18
WARMUP: Motivator, 12 squats, Rockettes, baby arm circles, 12 merkins, imperial walkers, 12 BBS
THE THANG: Mosey to the rock. Do 18 merkins and 18 squats while enjoying the view and the 93F weather. Mosey on to the bottom of Pickett’s Charge and battle buddy up. Buddies alternate running the 3 hills (first 1, then 2, then all 3) of Pickett’s doing nickel, dime, quarter squats, while the other alternates between Merkins and Squats until failure
Mosey up to the Coliseum and do 9s at top and bottom, alternating between dips and American Hammers on a 4-count. Mosey back to the AO for 1-minute of LBCs.
COT: It’s never too late to change in life. Your current situation is not set in stone, and you don’t know what God’s plans are for you.

But for change to happen, you need to accept life has different seasons. You need to let go of what holds you back and step into the new. Trust in God and let him guide you forward.

Quantification

AO: asylum-pm
Q: CRISPR (David Smelser)
PAX: CRISPR (David Smelser), Ghost Flag (F3Knoxville), Steam, Pele (Jon Lindberg), Pusher, Swimmies (Nathan Chesney), Doubtfire (Nick Bond), Brick (Chris Tittle), Lilydipper (John Neece), Curveball P (Dave Purcell), Dung Beetle (Scott Kimsey), Guppy (Ben Myhre), Sparkler (Brian Pitstick), Drum Major (Mike Johnston), Glamper, Squirtle (Jason Trammell), Title IX (Christian Prescott), Tri-Delt
FNGs: 1 Tri-Delt
COUNT: 17
Staying in the shade, sort of. Some battle buddy AMRAP rows, press, tricep extensions, squats, curls with alternating runs. Then some merkin, dips, calf raise mix. Finally some core work.

Be careful about quantification. Boiling anything down to a simple number can remove some much of the nuances of life. If you’re going to use metrics and data, know when you’re doing it, and always be mindful that it’s never as simple of a single number. And also, research has shown the more you measure by metrics alone the more likely people conduct unethical behavior.

Just a Pleasant Walk

AO: shamruck
Q: Blindside (Davis Bodie)
PAX: Ribbed (Joshua Sagraves), Tonka (Andrew McDonald), Glamper, Hot Pants (Darin Sowa), Mermaid (Bradley Roberts), Betty (Tyler Alexander), Steam, Eliza (Kevin Parrott), Blindside (Davis Bodie)
FNGs: None
COUNT: 9
Ruck with pain stations every 1/2 mile for first 2.5 miles. Then hustled back to AO because the Q lost track of time.

PS1: 50 Ruck Lunges, 40 Ruck Merkins
PS2: 30 Ruck Squats, 20 Ruck Front Rows
PS3: 15 Ruck OH Press, 15 Ruck Curls
PS4: 15 Ruck Goblet Squats, 15 Ruck Rows

What an interesting life, to be a Leader

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Abacus (Erik Ella), Steam, Lilydipper (John Neece), Pusher, Ghost Flag (F3Knoxville), Drum Major (Mike Johnston), Brick (Chris Tittle), Doubtfire (Nick Bond), Rooney (Carl Whipple), Tenderfoot, MD Hammer (Jan Michael Carrillo), Glamper, Pele (Jon Lindberg), Lizzy, Gridiron
FNGs: None
COUNT: 14
WARMUP: SSH, BACs forward/backward, Grady Corns, Hamstring stretches on benches, Cherry Pickers, Plank Jacks

THE THANG:
Due to the rain, we met under the PAV-A-LON and did most of the workout there. Tabata style, mixture of arms, legs, and Abs, a bit Spirit-led. When the rain let up for a bit, we moseyed to the parking lot for some more spirit-led activities at the four corners, making sure to get our fronts and backs wet (hand release merkins and LBCs). Back to the PAV-A-LON to finish out the Tabata workout.
MARY: Wall sits until time.
ANNOUNCEMENTS: Backblast Ap, F3 in the Nude a week from Saturday, 2nd F at Abacus’s that same day, FORGE coming up late September. Prayers for the Macon PAX and the family of our brother that fell there this week.
COT: Showed a Coach K video from the show The Bear that talks about leadership. Unfortunately , the video was too soft to hear, but the takeaways were as follows: 1. Success requires you to CHANGE YOUR LIMITS. NOT EASY!!
 Expect there to be bumps in the road. Failure.
 Don’t accept that Failure as your final destination. Change and adapt and get back at it.
 There’s definitely a fear factor here.

2. TEAMWORK. You can’t do it by yourself. Surround yourself with people that will help you succeed, not drag you back.
 Don’t confuse criticism (designed to help you improve) with negativity (holding you back)

3. LISTEN. Don’t just talk. CONVERSE
 Collaborate to find solutions. Not only will you be able to draw on others for ideas, but when you ask for and incorporate their advice, they become more invested too.

4. What an interesting life to be a leader. EMBRACE IT.