F3 Knoxville

Tag: Swimmies (Nathan Chesney)

45

AO: asylum-pm
Q: Brick
PAX: Pele (Jon Lindberg), Pusher, Steam, Curveball, Lilydipper, Duggar, Lizzy, Rooney(Carl Whipple), Swimmies (Nathan Chesney), Crash Dummy, Stitch, Glamper, Renaissance
FNGs: None
COUNT: 14
WARMUP:
SSH
Good mornings
Cherry Pickers
Imperial squat walkers
Arm circles

THE THANG:
Mosey to rock pile
Curls 15
Rows 15
Shoulder press 15
Run to end of sidewalk
Rinse and repeat 2 more times

Flutters, Dollys, and Big Boys in parking lot on the way

Mosey to Bros Bowl
-Merkins 9 at 9, 18 @ 12, 9 @ 3, 9 @ 6
Rabbits do LBCs
-Squat Jumps
Rabbits do Flutters

Musical chairs around the benches at top with music

Flutters, Dollys, and Big Boys in parking lot on the way back

Table rows under of Pavillon

Run to flag

Rocky Balboas
Sprints

MARY:
The Knoxville Cherry Picker
ANNOUNCEMENTS:
Forge!
COT:
The Window of the Heart

Consider him who endured from sinners such hostility against himself, so that you may not grow weary or fainthearted. (Hebrews 12:3)

One of the most remarkable capacities of the human mind is the capacity to direct its own attention to something it chooses. We can pause and say to our minds, “Think about this, and not that.” We can focus our attention on an idea or a picture or a problem or a hope.

It is an amazing power. I doubt that animals have it. They are probably not self-reflective, but rather governed by impulse and instinct.

Have you been neglecting this great weapon in the arsenal of your war against sin? The Bible calls us again and again to use this remarkable gift. Let’s take this gift off the shelf, and dust it off, and put it to use.

For example, Paul says in Romans 8:5–6, “Those who are according to the flesh set their minds on the things of the flesh, but those who are according to the Spirit, set their minds on the things of the Spirit. For the mind set on the flesh is death, but the mind set on the Spirit is life and peace” (my translation).

This is stunning. What you set your mind on determines whether the issue is life or death.

Many of us have become far too passive in our pursuit of change and wholeness and peace. I have the feeling that in our therapeutic age we have fallen into the passive mindset of simply “talking through our problems” or “dealing with our issues” or “discovering the roots of our brokenness in our family of origin.”

But I see a much more aggressive, non-passive approach to change in the New Testament. Namely, set your mind. “Set your minds on things that are above, not on things that are on earth” (Colossians 3:2).

Our emotions are governed in large measure by what we consider — what we dwell on with our minds. For example, Jesus told us to overcome the emotion of anxiety by what we consider: “Consider the ravens. . . . Consider the lilies” (Luke 12:24, 27).

The mind is the window of the heart. If we let our minds constantly dwell on the dark, the heart will feel dark. But if we open the window of our mind to the light, the heart will feel the light.

Above all, this great capacity of our minds to focus and consider is meant for considering Jesus (Hebrews 12:3). So, let’s do this: “Consider him who endured from sinners such hostility against himself, so that you may not grow weary or fainthearted.”

Leg PT

AO: the-equalizer
Q: Madoff
PAX: Stripped, Ribbed (Joshua Sagraves), Cheney, Bookman, mouthwash (Mike), Swimmies (Nathan Chesney), Snowbird, Blindside
FNGs: None
COUNT: 9
WARMUP:
20 SSH
20 SSH (not a typo)
5 Knoxville Cherry Pickers
10 Rockettes
Mozy to Bearmuda, Bear Crawl for a bit, Mozy to Splashpad

THE THANG:
3 sets with a Run in Between:
– Single leg broad jumps (10 sets each leg)
– Single leg couch lunge hops (10 each leg)
– Skater jumps 30 (total)
– 20 – 1 leg calf raises (each leg)
– 20 – 1 leg curtesy lunges (total)
– Tempo squats until the 6
As a group – Mario jumps, Bernie, and Long lunges

Once Complete:
10 Burpee with Knee Tuck Jump
30 Squats
20 Plyo Merkins
20 Squats to Lateral Jump

Mozy around track back to AO

MARY:
15 Gas Pumpers
10 Plyo Merkins
15 Futter Kicks

ANNOUNCEMENTS: Mentioned a cancellation and to read the newsletter. Should have mentioned the January 14th State of F3 Union meeting (check emails)

COT: 2 Parts. 1 – Steady work over time produces results and I mentioned how proud I was of my Daughter for completing her PT over a few months and being back in track and cross country. 2 – The workouts we did today were things we always do PLUS a little extra and they were MUCH MUCH harder. So reminder that we can always push ourselves to be better and even a small change can make something that’s “normal” much harder and produce more results.

Be Consistent

AO: asylum-daybreak
Q: CRISPR
PAX: Crawdad (Robbi Dickens), Pusher, Veggie (Rylen Huddy), Jumbo(Carter Dickens), Pac-man, High Heels (Henry Ritchie), Drum Major, Choir Boy, lebowski, Waffle House (Brady Greene), Stripped, Swimmies (Nathan Chesney), Honeydew, CRISPR
FNGs: None
COUNT: 14
WARMUP: SSH, Rockettes, Cherry Pickers, other stuff

THE THANG:
– 10 Inch Worms – Run
– 20 Apollo Ono – karaoke
– 30 Mountain Climbers – Bernie
– 40 Imperial Walkers – karaoke
– Mosey
– 10 – Reverse lunch w/ high knees – bear crawl
– 20 Squats – long jump
– 30 Shoulder tap merkins – crab walk
– 40 American Hammers – super Mario
– Mosey
– 10 Romanian deadlift – run lap
– 20 Alt Plank rows – run lap
– 30 Freddy mercury – run lap
– 40 Georgia cheerleaders – run lap
MARY:

ANNOUNCEMENTS: Hot Toddy Triple Q next week

COT:

Brad Stulbeg:
Consistency is more important than intensity. If you win at consistency, you have a good chance of winning at everything else. Consistency means:

– Showing up on good days and bad days.
– Zooming out and playing the long game.
– Focusing on the process over outcomes.

James Clear:
If you want to maintain your sanity, reduce stress, and increase your odds of long-term success, then you need to plan for failure as well as focus on consistency. Research from Stanford professor Kelly McGonigal has shown that the number one reason why willpower fades and people fail to remain consistent with their habits and goals is that they don’t have plan for failure.

Planning to fail doesn’t mean that you expect to fail, but rather than you know what you will do and how you will get back on track when things don’t work out. If you’re focused on being perfect, then you’re caught in an all-or-nothing trap.
Meanwhile, if you realize that individual failures have little impact on your long-term success, then you can more easily rebound from failures and setbacks. Being consistent is not the same as being perfect.

You Can’t Take That Away From Me

AO: asylum-daybreak
Q: Lilydipper
PAX: Lulu (Greg Huddy), F3 Pluto ( Hugh Nystrom), Crawdad (Robbi Dickens), Swimmies (Nathan Chesney), Pele (Jon Lindberg), Cart Girl (John Sadler) (Chatt, TN), Brick, Veggie (Rylen Huddy), Jumbo(Carter Dickens), Choir Boy, Pusher, Mr Jinxy, Snap Glove (Sean Selos), Beaker (Manny Selos)
FNGs: 2 Snap Glove (Sean Selos), Beaker (Manny Selos)
COUNT: 15
WARMUP: Run Around the Parking Lot, 20 Side-Straddle Hops, Curly Stomps, 10 Imperial Walkers, 10 Windmills, 10 Tempo Merkins, 10 Tempo Squats, 5 Baby Arm Circles Forward and Backward, 5 Pterodactyls Forward and Backward.

THE THANG: Mosey up Mini Cardiac and to the benches by the trail before going downhill. From this point we will do the following: Do 20 Bench Lifts, run to first curve, do 20 Hello Dollies and run back; Do 20 Bench Lifts, run to second curve, do 20 Hello Dollies and run back; Do 20 Bench Lifts, run to 3rd curve, do 20 Hello Dollies and run back. The Clydesdales will sweep rabbits to 3rd curve after they finish the 3rd set of Bench Lifts.
Next, we will continue south on trail and do Nickel, Dime, Quarters. We will do these past the dock area. Once past the dock area we will mosey on the trail until it curves west. We will then resume with the nickel dime quarters until we reach pavilion that is near muscle beach. Here are the exercises:
Merkins
–
Jump Squats
–
Freddie Mercuries
–
Mosey to Muscle Beach. Each man chooses two different exercise machines to do 25 reps with. After finishing, do Baby Crunches until all men have finished.
Mosey to parking lot by the soccer fields. We will go clockwise around the parking lot twice. The first time around we will sprint to one crosswalk, then walk to the next, continuing that pattern around the circle. The second time around we will Bernie Sanders to one crosswalk, then walk to the next, continuing the pattern around the circle.
Mosey to the Bidet. We will run clockwise around the inner circle, stopping at the benches to do 20 Decline Merkins. After arriving back down, those finishing first do Baby Crunches until the six arrives.
Mosey to the Caribean. We will go to the west end. From there we will sprint to the east end but stop at every island to do 2 Burpees.
Mosey toward AO parking lot but stop to get CMU weight rock by the entryway. We will do 25 Overhead Presses.
Mosey to AO.

ANNOUNCEMENTS: Polar Bear Plunge on January 1, Smokies Convergence on January 4, Hot Toddy Triple Q at Asylum on January 11.

COT:
Prayers
Prayers for our brother, Sparkler, as he will be getting treatment for Prostate Cancer. Prayers for people traveling at Christmas like Crawdad and Jumbo who head toward Texas today. Prayers for those who are lamenting or suffering this Christmas. Prayers for us that we may be HIMs, keep an eye out for those who are suffering, and be an encouraging spirit for them.
Message

They Can’t Take That Away from Me
2024 was a year of loss and destruction for many people out in East Tennessee and Western North Carolina due to the almost unimaginable flooding and disaster caused by Hurricane Helene. It was horrific to see people losing their homes, their cars, their furnishings, and much of the belongings that they had saved for a lifetime.
As I approach retirement, I couldn’t help but think, “What if that was me?” Jan and I have saved part of our earnings each year through our working years, putting it in good ol IRAs. As we approach retirement we feel that we have enough savings to get by on. But what if that savings were to go away? What if our economy goes downhill and our stock market plummets? What if we lose our assets and home through some unforeseen disaster? Events like Hurricane Helene show us just how possible that can be.
There is a song that has come to my mind quite a few times related to all this. Some of you guys may know that song by Ira and George Gershwin called “They Can’t Take That Away From Me.”
Some of the lines go like this”
The way you wear your hat
The way you sip your tea
The memory of all that
No, no, they can’t take that away from me
The way your smile just beams
The way you sing off-key
The way you haunt my dreams
No, no, they can’t take that away from me.

Those are all things that money can’t buy. I guess that’s why the song has stuck in my mind. If I lost all my assets, what would I have? How about you guys? If you lost your possessions, what would you have? For me, I would still have the love of my wife and children. I would still be able go to my church and see my church family. As for tithing’s, 10% of nothing is nothing, so that would be fine! I would still get to see you brothers in F3. This incredible bond and experience we have is Free 99, baby! And, I would still have my Lord above. In fact, if they were to take everything I have and lay my head down in a guillotine, I might be shaking in my boots and crying my eyes out but I would still have my Lord above.

I encourage you to think about and ponder what “THEY”, that ubiquitous word for disaster in scenarios like we are talking about, can’t take away from you. As for me, I would hope I could survive disasters knowing that there are some things that money can’t buy, some things worth so much more than money or even earthly existence, some things they cannot take away from me.

New Cameos Daily

AO: the-equalizer
Q: Bookman
PAX: Bookman, Stripped, Ribbed, Swimmies (Nathan Chesney), Cheney
FNGs: None
COUNT: 5
WARMUP: mosey’d to flagpole, did some lbacs, rockettes, twisties, and SSHs

THE THANG:
Lap full effort, 20 merkins, 30 squats, 20 mountain climbers. Repeat once

2 laps, half effort, 30 sec plank, 15 lunges each leg, 10 burpees

200m sprint, slowsy to flagpole, 50 SSHs, 30 dips, 40 squats

200m sprint, 10 merkins, 15 bbs, 15 iron mikes

MARY: stretching it out

ANNOUNCEMENTS:

Coffeteria 12/23/24
Cofeeteria/bourbonteria 12/27/24
Service Opportunities- check Slack channel
F3 Smokies convergence 1/4/25
Triple hot toddy Q 1/11/25
Emergency contact sheet to be attached to AO channel shortly- voluntary

F3 in the Nude this coming summer

Gaetz and Snookie have Cameos if you’re looking for a good, quirky Christmas gift for a loved one.

COT: make sure to rest your mind, body, and spirit