F3 Knoxville

Tag: Swimmies (Nathan Chesney)

THE Quarter Pounder

AO: asylum-pm
Q: Steam
PAX: Pele (Jon Lindberg), Drum Major, Pusher, Lilydipper, Rooney (Carl Whipple), Swimmies (Nathan Chesney), Glamper, High Heels, Abacus, Lizzy
FNGs: None
COUNT: 11
WARMUP
– 10 (slow) Baby Arm Circles F
– 10 (slow) Baby Arm Circles B
– 10×4 Cherry pickers
– 10×4 Rockettes
– 10×4 Windmill
– 10×4 SSH

THE THANG
1 — 30 Rep Buy-In OYO
– 15 merkins
– 15 squats

2 — Rock Quarter Pounder
– Get a rock
– 25 curls
– Bear hug rock to the wall
– 10 rock squats
– Rifle carry back
– 25 overhead presses
– Bear hug rock to the wall
– 10 rock squats
– Rifle carry back
– 25 rock BBS
– Bear hug rock to the wall
– 10 rock squats
– Rifle carry back
– 25 rock tricep curls
– Bear hug rock to the wall
– 10 rock squats
– Rifle carry back

3 — Rock Quarter Pounder Part 1
– Same thing as Rock Quarter Pounder #1, but all 4 Xs are at 100 reps total, and you must make a rock rifle carry route 4x

(Mosey to the Overlook)

4 — Core 4 (Continuous)
– 50 flutter kicks
– 50 LBCs
– 50 Reach For The Stars
– 50 Gas Pedals

120 seconds to get back to the start point

MARY
5 — 30 Rep Cash Out OYO
– 15 merkins
– 15 squats

ANNOUNCEMENTS
– EFHR coming up in two Fridays
– GTE April 26-28 — knoxville-gte-2024
– EVEN IF you’re not doing the ruck/whole thing, I HIGHLY encourage you to show up for the King Builder (Saturday workout) convergence at the Asylum + Grow School afterward at Bearden High School. World-class leadership training.

COT
Word: A Lot Can Happen In 7 Days
Domino (F3 Smokies) shared this pic on Facebook and I thought it was really cool. Check out the pic in this message thread. I encourage you to read through each of these Scripture passages and realize just how much can happen in 7 days. From joy, to “how did we get here?!” to betrayal and death, to the ultimate example of love and sacrifice, to victory and the resurrection, truly, a lot can happen in 7 days.

www.bible.com/bible/116/MAT.21.1-22
– Joy
– Celebration
– Hosanna

www.bible.com/bible/116/MAT.27.27-31
– Pain
– Mocked
– Berated

www.bible.com/bible/116/JHN.19.16-42
– Betrayed
– Handed over to be crucified
– Sacrifice

www.bible.com/bible/116/LUK.24.1-12
– Death to life
– Victory
– “Why are you looking for the living among the dead?” -Jesus

Prayer Requests
– Pray for Ruby (Lilydipper’s mother-in-law) as she just went into hospice. An incredible woman who is closer to being on her way home.

A Promised Land

AO: asylum-daybreak
Q: Lilydipper
PAX: Lizzy, Pele (Jon Lindberg), Pusher, Jumbo(Carter Dickens), Glamper, Crawdad (Robbi Dickens), Qbert, Swimmies (Nathan Chesney), High Heels (Henry Ritchie), Grandslam, Dung Beetle, Lilydipper
FNGs: None
COUNT: 12
WARMUP: 20 Side Straddle Hops, 10 Burpees, 7 Twistees, Curly Stompers, 7 Cherry Pickers, 10 Rockettes, 10 Tempo Squats, 10 Baby Arm Circles Forward and Backward, Michael Phelps

THE THANG: Mosey to the parking lot with the nice restrooms. We will Bernie Sanders to other side of parking lot.
Mosey to parking lot by Soccer Field. We will be running counterclockwise around the parking lot, stopping at every crosswalk to do an exercise. When the leading rabbit reaches the last crosswalk and does the exercise, he should sweep everyone back. Then we will do the same thing but run the next exercise. Here are the exercises:
20 Bobby Hurleys
–
20 Baby Crunches
–
Mosey to the trail that goes by east and south end of the soccer fields. When we reach the area where the trail heads south, we will stop to do 20 Box Cutters.
Next, heading west on the trail, we will to Run Ten Tens. We run ten lights, stop to do ten of an exercise, then run ten more lights. The leading rabbit should sweep all men back to the six. There, all men will do ten more of the exercise. The exercise will be Jump Squats
In the area by the peer, we will split into 3 groups. The groups will go three to different locations, do the listed exercises, and then run clockwise to the next locations. Here are the Locations and exercises:
1. Picnic Tables: 20 Decline Merkins and 20 Bench Dips
–
2. Boulders: 30 Step Ups
–
3. Rock Pile: 20 Overhead Presses and 20 Curls with Boulder
–
Next, we will Run Ten Ten back to where trail is closest to soccer field parking lot. Here are the exercises for the run back:
· Big Boy Sit-ups
Mosey to Soccer Fields Parking Lot. We will do the run and sweep back on the parking lot again but go clockwise. Here are the exercises:
10 Merkins
–
10 Diamond Merkins
–
Mosey to the main roadway. We will stop to do 20 Rocky Balboas
Mosey to the parking lot with the nice restroom. We will stop to do 20 American Hammers. Then we will Bernie across the parking lot.
Mosey to bottom of Mini Cardiac. We will run up to the crosswalk and back down to the AO.

MARY: No time for it, baby!

ANNOUNCEMENTS: Haw Ridge on April 5 and GTE with Convergence at Asylum Daybreak on April 27.

COT: Prayers for Kathy Bailey and her family, for Jan that we sometimes see walking in the park and who has cancer, for Qbert’s father and father-in-law, and for safe travels back to LSU for Jumbo after his spring break.

Message
A Promised Land
On the Tuesday workout at Asylum PM I told a story about one of my patients whom I consider to be an “Every Day Hero”, someone who is not famous and whose deeds have not made it in the news, but who is a hero nonetheless. Today I will tell a story about another Every Day Hero. She is a 66-year-old woman named Kathy Bailey.
Not college educated
–
Lived a hard life
–
Married a man who turned into an alcoholic.
–
Divorced him.
–
Raised her one son, Lynn. on her own.
–
Blue collar jobs.
–
Made sure son grew up going to church and learning proper values.
–
Son married and had his own son, Austin His wife turned out to be irresponsible and unfaithful. He divorced her. Because she was gallivanting around town and being with other men, he raised his son with Kathy’s help.
–
Her son was an auto mechanic, growing in success until he got into a major auto accident.
–
He became and still is quadriplegic because of the accident.
–
Kathy and her partner, Jimmy, have cared for Lynn and Austin until Austin became an adult. Kathy still cares for her son, Lynn.
–
Difficulties of raising quadriplegic son. Hardships of life. Tired, fatigued and sometimes feels brokenhearted.
–
Kathy’s faith in God. She sees blessing despite the hardships. Believes in a hereafter.
–
Her story reminds me of the song “A Promised Land” by Bruce Springsteen.
–
The song is written from the perspective of a man but the words also spring true for Kathy. It talks about painful events that knock one down to their knees but the belief in something more that keeps one going:
Blow away the dreams that tear you apart
–
Blow away the dreams that break your heart
–
Blow away the lies that leave you nothing
–
But lost and brokenhearted.
–
Well, the dogs on Main Street howl cause they understand
–
If I could take one moment into my hands
–
Mister, I ain’t a boy, no I’m a man
–
And I believe in a promised land.
–
And I believe in a promised land.
–
Kathy Bailey’s belief inspires me. I tell her story hoping it will inspire you. And, like Kathy, I believe in a promised land.

Everyday Heroes

AO: asylum-pm
Q: Lilydipper
PAX: Brick, High Heels (Henry Ritchie), Tenderfoot, Down Under, P3, Lizzy, Crash Dummy, Pac-man, Swimmies (Nathan Chesney), Glamper, Eliza, Dain Bramage (Will Olson), Pusher, Pele (Jon Lindberg), Curveball, Steam, Lilydipper, Whitey Tightey, Renaissance
FNGs: None
COUNT: 19
WARMUP: 20 Side Straddle Hops, 5 Burpees, 10 Iron Mikes, 4 Burpees, 10 Windmills, 3 Burpees, 5 Pterodactyls Forward and 5 Backwards, 2 Burpees, 10 Tempo Squats, 1 Burpee, Little of This and That

THE THANG: Mosey to Northeast side of Admin Bldg. We will do 20 Rocky Balboas on curb.
Mosey to Rock Pile past northern parking lot. Each man will do the first of the following exercises with CMU Size Boulder then run to cone west of rock pile, do 10 Merkins, and run back. Repeat that sequence with the next exercise, etc. until all exercises are done. Rinse and repeat until the six finishes the last exercise. Here are the exercises with boulders:
20 Overhead Presses
–
20 Curls
–
20 Tricepts
–
20 Rows
–
20 Squats while thrusting boulder straight from chest
–
Next, we will do Run Ten Tens on the perimeter trail until we get to the bottom of Mt. Everest. We run ten lights, do an exercise 10 times, then run 10 more lights and repeat the exercise 10 times. Those finishing first run back to the six so that we can do the second set of exercises together. Here are the exercises we will do until we reach the bottom of Mt. Everest:
Plank Jacks
–
Big Boys
–
At the Bottom of Cardiac we will do 20 Grady Corns and then 40 Baby Crunches in cadence. Next, all men run to the top of Mt. Everest going to the summit or left side of the way up. Those reaching the roadway first can jump rope in place until the six arrives.
Next, we will do sprints and walks. We will from one cone on the roadside close to the parking lot to the other cone on the roadside that will be past the bat cave. Sprint in groups of three. Then walk back to the starting cone. Winners face off against each other. Those losing should still race each other. We sprint until we have a Sprint Master
Next, we will Bernie Race until we have a Grand Bernie Master.
Finally, we will Skip Race until we have a Skip Master.
Mosey to AO.

MARY: No time for it, baby!
ANNOUNCEMENTS: F3 Smokies Convergence, SoKno AO, March 23, 7 to 8:30 am with Nant’an handoff from Smuggler to Rep Sleepy. Escape from Haw Ridge on April 5 from 9 pm to 1 am. April 27, GTE King Builder will get kicked off with a Convergence at Asylum Daybreak at 7 am. All can come to the Convergence, not just those registered for the GTE.

COT: Prayers for the patient Lily talked about as an Everyday Hero (see below). Prayers for Crash Dummy’s brother and sister-in-law who will have a baby any day now.

Message: We have everyday heroes all around us. They may not make the news but they are “in the trenches” and doing great things. One such hero is a therapy patient of mine that for privacy purposes I will just call “Emily.” She is age 35 and a mother of three children. She has been very involved in their lives, often coaching their sports team. Emily worked almost full time while recently attending college for four years in order to get a degree in Education and become a teacher. She finished her classes but did not pass two of the final examinations required for certification. She feels like a failure. She will get an opportunity to take those exams again this summer. Meanwhile she is working two jobs to help pay off her school loans. She is also feeling guilty because one of the jobs at a bank requires her to work until 6 pm and, therefore, has less time to spend with her children although she still coaches the basketball team of two children because they don’t play until 7 pm. This mother may feel guilty and sometimes feel like a failure but to me she is a hero. She sacrifices herself for the good of her children. She is in the trenches, a real warrior. She is an inspiration. It’s too bad that stories like hers cannot be heard more on news channels. God bless everyday heroes like Emily!

Staying Alive With 5

AO: asylum-pm
Q: Steam
PAX: Lizzy, Tenderfoot, Swimmies (Nathan Chesney), Pusher, Pele (Jon Lindberg), Drum Major, Down Under, Abacus, Lilydipper, Brick, CRISPR, Title IX (Christian Prescott), F3 Pluto ( Hugh Nystrom), Crash Dummy, Blindside, Rooney (Carl Whipple), Whitey Titey, 0
FNGs: 1 0
COUNT: 18
WARMUP:
– 5 man-makers
– 5×4 cherry pickers
– 5×4 squats
– 5×4 merkins
– 5×4 rockettes (slow and high)

THE THANG:
(1) 5 Laps Of 5
– 5 POC: Top of the stairs, bottom of the stairs, bottom of the next set of stairs, bottom of the Summit, top of the Summit
– There will be an X on the cone at each POC
– Everything is 5 reps on a 1 count
– 5 rounds = do cone 1, run all the way around the loop back to cone 1
– Then do cone 1, cone 2, and run all the way back to cone 2
– Same with cone 3-5
– (Do one practice lap together with all of the Xs before starting)
– 1: SSH
– 2: Merkins
– 3: BBS
– 4: Imperial Walkers
– 5: Squats

(2) Wall 2 Wall
– Get a battle buddy
– 2 walls: this one and the one up there
– All Xs will be done down here
– Start with 5 reps each X, then run up and touch the wall
– Rinse and repeat 4x, adding 5 reps each round
– 1: 5
– 2: 10
– 3: 15
– 4: 20
– 5: 25

MARY:
– Mosey back to the flag with a new battle buddy and do 2 things:
– Find out something that has been challenging in their week so far
– Find out something that has been good in their week so far
– ATMs

COT:
Your Non-negotiable 5

The theme for the day is 5, obviously being the 5th of March. You see the number 5 in a lot of places such as books, articles, media, studies, and more:
– The 5 love languages
– 5 voices of communication
– 5 steps to living a healthier life
– 5 investments to increase your portfolio this year
– We have 5 fingers and 5 toes on each hand/foot (well, most of us)
– The song Mambo #5 (might not be a great example)

Humans clearly are drawn to the number 5 to remember things, to do things, to activate things in life, etc.

I’ve shared this before:
1% of your day = 15 minutes. When broken down into 5-minute increments of focus (example: 5 minutes of silence, 5 minutes of prayer, 5 minutes of reflection), can be a powerful way to purposefully take ownership over 1% of your day.

We’re in week 10 of 2024 – the 1st week in March. How are those New Year resolutions doing?

So while tapping into the number 5, the challenge is this: identify your non-negotiable 5.
– This week
– This month
– This year
– Your life?

Non-negotiable = not open for discussion or modification
– If there aren’t any non-negotiables in your life — everything is up for discussion or modification
– With others, sure, but also with yourself

I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.
– 1 Corinthians 9:27
– www.bible.com/bible/116/1CO.9.27

Add To

AO: asylum-pm
Q: Piston
PAX: Swimmies (Nathan Chesney), Steam, Abacus, Mo Rocka (Joshua Miller), Drum Major, Glamper, Sparkler, Honeydew, Duggar, Z-Bone, Pele (Jon Lindberg), Brick, Lilydipper, Title IX (Christian Prescott), Piston, 2
FNGs: 1 2
COUNT: 17

WARMUP:
Disclaimer given while holding plank
13 SSH
13 Tempo Squats
13 Tempo Merkins
5 Knox Cherry Pickers
6 Willie Mays Hayes
13 LBAC forward and backward
15 Seal Claps
Take a second to warmup anything necessary
THE THANG:
Each set add one exercise and run approximately 100 meters
5 Burpees
10 Heels to Heaven
20 Merkins
30 Dips/Carolina Dry Docks
40 Freddie Mercury’s
50 Squats
60 LBCs/Undertakers
70 Fire Hydrants (35 each leg)
80 Toe Merkins
MARY: Nope
ANNOUNCEMENTS: See Slack and Brick
COT: ”But also for this very reason, giving all diligence, add to your faith virtue, to virtue knowledge, to knowledge self-control, to self-control perseverance, to perseverance godliness, to godliness brotherly kindness, and to brotherly kindness love. For if these things are yours and abound, you will be neither barren nor unfruitful in the knowledge of our Lord Jesus Christ. For he who lacks these things is shortsighted, even to blindness, and has forgotten that he was cleansed from his old sins.“
‭‭II Peter‬ ‭1‬:‭5‬-‭9‬ ‭NKJV‬‬

As men, so many times we get stuck “in routine” or “on brand”. We plateau in some area of our lives and that’s where we stay.
Can’t lose that extra 10 lbs
Can’t get that promotion
Can’t connect with my spouse/girlfriend the way I should

But one major aspect I think we miss is changing so we can get those things. To add the missing components to break through that barrier.

It’s the same spiritually. Our text talks about adding things to continue to grow and not to stagnate.

That’s why we do things like F3.