F3 Knoxville

Tag: Stitch

The Bros Bowl

AO: asylum-daybreak
Q: Steam
PAX: Pusher, F3 Pluto ( Hugh Nystrom), Stitch, Kung Blue, Choir Boy, Pele (Jon Lindberg), Cart Girl (John Sadler) (Chatt, TN), Dain Bramage (Will Olson), Lilydipper, Waffle House (Brady Greene), Brick, Billie Jean, Stiff Arm, Sweat Kankle
FNGs: 1 Sweat Kankle
COUNT: 15
WARMUP
1. Mountain Climber: 12×4
2. Plank Jacks: 12×4
3. Rockette: 12×4
4. Imperial Walker: 12×4
5. Apollo Onos: 10×4

THE THANG
(Mosey to the BP)

1 — BP Warm-Up
– 50 bench pull-ups
– 50 dips

(Mosey to the front of the Super Bowl)

2 — Rings of Power Part 1
– Run up the inner ring
– Top: 10 Star Jacks (1ct)
– Base: 10 man-makers
– Total of 1 round

3 — Rings of Power Part 2
– Run the outer middle ring to the top
– Top: 10 heels to heaven (4ct)
– Base: 10 Butterfly situps (1ct)
– Total of 1 round

4 — Rings of Power Part 3
– Run the outer perimeter ring
– Opposite side: 10 elevated heel squats (1ct)
– Base: 10 Iron Mikes (1ct)
– Total of 1 round

5 — Muscle Beach Mania
– Different Xs — only 5 reps each
– 5 reps = a higher expectation of good form rather than sprinting through
– Once you’re done with 5 reps of an X, run to the CCP (Country Club Pav) and do 25 LBCs (1ct)
– Rinse and repeat for (x amount of minutes)
– The Xs (On Notecards)
– Dips
– Pull-ups/chin-ups
– Incline Merkins
– Decline Merkins
– Balanced Squats
– Box Jumps (fully stand up)
– Rope pull-ups
– Forearm plank leg lifts
– Elevated split squats
– Monkey bar gauntlet

MARY
American Indian run 1/2 back to the flag
Jailbreak / BTTW 1/2 back to the flag

ANNOUNCEMENTS
– 2024 Summer Convergence — uncovered-summer-convergence
– 7/13/24
– The Cove @ Concord Park
– 7am – 8am workout / 8am – 9am COT + coffeteria
– forms.gle/hDX7VDYkojDsfvw99

COT
Notes & takeaways from a portion of GrowSchool
(From GTE-46 (SEND ME))

1. What is your “F3 story?”
1. This matters!
2. Not only do people outside of F3 need to hear this as you EH them, but it’s also important to remind ourself and other men in F3 of this story — it helps us better understand each other and how F3 has changed our lives.
1. Rightness is a process – not a destination
2. f3nation.com/get-right-q1/ — The Pursuit of Personal Alignment
1. Commitment to the DRP (Daily Red Pill)
2. King — Fitness
1. Fatigue makes cowards of us all
2. No one cares what you can do when you’re fresh – it’s the level of integrity that you execute at when you’re smoked and tired that fights against the quote above
3. This is a daily discipline of the body
1. Queen — your “put in the body” discipline
1. Typically viewed from a nutritional perspective (diet, etc.)
2. But broaden the scope to include anything you are consuming – physically, mentally, emotionally, relationally, spiritually, etc.
3. Your King can’t outwork your Queen
1. If I workout 7x a week but have a terrible diet, it doesn’t matter how hard I’m working
1. Your King and Queen are intrinsically related and connected
1. Jester — temptation of the flesh
1. anything. that hinders the acceleration of your King, Queen, Fitness, Fellowship, and Faith.
1. https://soundcloud.com/f3nation/f3-q-source-get-right-q1

Take 5

AO: shamrock
Q: slappy
PAX: Skidmark, Baby Boomer, Caveman, Crawlspace, LeBling, Haggis, The Situation, Stitch
FNGs: None
COUNT: 9
WARMUP: SSH, tempo merkins, runner stretch, calve stretch, cherry pickers

THE THANG:
– I had planned my workout but left the exercises blank. At the end of the warmup each man called out an exercise and I randomly filled in the blank for what was next.
– Ran to the track. Went around the backside half lap, through the bleachers, and ended at the half wall near the front gate.
– For Act 1 at the half wall we did a set of step ups and merkins doing 5-10-15 each alternating between the two exercises. We followed with another set of derkins and mountain climbers.
– For Act 2 we moved to the end zone for take 5 every 5. We moved across the field stopping every 5 yards to do 5x each. First pass was alternating hello dollys & copperhead squats, second was lunge 10 yards and do 5 LBCs, third pass was alternating SSH & V-ups, and the final pass was 1 burpee every 5 yards.

MARY:
– Nolan Ryans
– Superman / banana
– Shoulder taps
– Ankle taps
– Flutter kicks
– Freddy mercurys

ANNOUNCEMENTS:
– F-3 Uncovered
– Please fill up the q calendar

COT:
After attending the funeral last night for Sarah I was struck by the impact she had by her big joyful smile and her passion for art. There were many other things but these two things really stood out. Question: Am I smiling enough? Also, what beauty or goodness am I bringing into the world with my talents?

“The aim of the person of faith is not to be as comfortable as possible but to live as deeply and thoroughly as possible – to deal with the reality of life, discover truth, create beauty, act out love.” E. Peterson

High-Octane

AO: shamrock
Q: Caveman
PAX: Smoked Pickle, Mermaid, slappy, Gringo, Honeydew, Eliza, Base Salary, Pom Pom, Baby Boomer, Voodoo, Stitch, Skidmark, Flower Pot, Snaggletooth, Steiner, , MACGRUBER
FNGs: 1 MACGRUBER
COUNT: 18
WARMUP:

Stationary Butt kickers – 50 single
Stationary High Knees – 50 single
Side Straddle Hops – 25
Neck rolls
Shoulder shrugs – forward / Back

Gorilla Walkers side to side
5 to the right
5 back x 2

Mountain Climbers 50

End Zone:
Shuffle to 50
Shuffle Back
Cross overs to 50 – Face Bleachers
Crossovers Back – Face Bleachers
Lunges 25
Lunges back
Gorilla walkers forward

THE THANG:

Jog to 50
50 Mountain Climbers – Single
Sprint back

Lizard Walk to 20
Lizard Walk back x 2

Run Bleachers X2
15 Up Downs or Burpees
Run Bleachers
15 Up Downs or Burpees
Hold plank waiting on 6

10 Box Jumps
10 Jump Squats x2

Circle up
Shin Box Rotation x5
Into a runners stretch
Each side x2

Arm Circles
25 forward
25 Backwards
25 side Thumbs down

50 LBCs x2

MARY:

ANNOUNCEMENTS:

COT:

“The pathway to what’s real is through the hardest thing you can do.”
J. Peterson

Dora and the Ultimate Beatdown

AO: shamrock
Q: Eliza
PAX: Base Salary, Jardet, Mermaid, Oscar Meyer, Eliza, Tinker, Anchorman, Snaggletooth (Elijah Tafao), Stitch
FNGs: None
COUNT: 9
WARMUP: chicken fat song, Willie Mays Hayes

THE THANG: Dora workout with partners. 200 Merkins, 200 imperial Squat Walkers, 200 flutters (2count) – MOT: 40 yard run and back

Ultimate Frisbee

MARY: plank, Merkin, bear crawl to the middle and slap hands, crawl bear out, 2 merkins, back to the middle slap hands, repeat with 3X

Al Gore til time

ANNOUNCEMENTS:forgot those

COT: “Never pay back evil with more evil. Do things in such a way that everyone can see you are honorable. Do all that you can to live in peace with everyone. Dear friends, never take revenge. Leave that to the righteous anger of God. For the Scriptures say, “I will take revenge; I will pay them back,” says the Lord. Instead, “If your enemies are hungry, feed them. If they are thirsty, give them something to drink. In doing this, you will heap burning coals of shame on their heads.” Don’t let evil conquer you, but conquer evil by doing good.”
‭‭Romans‬ ‭12‬:‭17‬-‭21‬ ‭NLT‬‬

1st Q In My 30s – Track WOD

AO: shamrock
Q: Steam
PAX: Pom Pom, Base Salary, Curveball, Commission, Caveman, Dumpster Dive (Brad Burnette), Mermaid, Crawlspace, Skidmark, Lizzy, Smoked Pickle, Lil’ Spice, DeVito, Flower Pot, Stitch, Gringo, Twitch
FNGs: None
COUNT: 18
WARMUP
– Mountain Climber: 15×4
– Merkin: 15×4
– Imperial Walker: 15×4
– Rockette: 15×4
– 3 burpees

THE THANG
(Mosey to the track – via side entrance by the baseball field)
– Whiteboard on track

(1) Cash In Lap
– 15 iron mikes
– Run to the opposite side
– 15 dry docks
– End up back here

(2) 6 Laps
– 6 total laps
– Reps at each end of the track
– 5, 10, 15, 20, 25, 30 = 6x
– Each round will have 1 X for both ends of the track. So in 1 full lap, you’ll hit two rep stations
– 1 — Burpees (5)
– 2 — Squats (10)
– 3 — Merkins (15)
– 4 — LBCs (20)
– 5 — Imperial Walkers (25)
– 6 — American Hammers (30)

(3) Cash Out Lap
– 15 Apollo Onos
– Run to the opposite site
– 15 Apollo Onos
– End up back here

Last lap — mosey the curves, sprint the straightaways

(Mosey back to the flag for Mary)

MARY
Core 4
– Flutter Kicks: 15×4
– Hello Dolly: 15×4
– LBC: 15×4
– Box Cutters: 15×4

ANNOUNCEMENTS
– Summer Convergence: UnCOVEred on 7.13.24
– uncovered-summer-convergence for more info
– Summer SWOLEstice — see Mermaid’s post in the f3knoxvillemain channel from yesterday
– Marine Corps Mud Run — August 31 in Maryville
– See Lizzy for more info

COT
“I wish the ring had never come to me,” said Frodo.
“So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given us.

– Time is the only non-renewable resource — invest it well
– The investment of time we make in F3 furthers the mission, and we see the ripple effects in and outside of F3
– F3 has been a part of my life for close to a decade – and has changed, shaped, and molded me drastically. It’s a gift and privilege to be out here with you men.