F3 Knoxville

Tag: Swimmies (Nathan Chesney)

Corrupting Crawdad’s Yoga Studio

AO: asylum-daybreak
Q: Bookman
PAX: CRISPR, Charmin (John Willis), Dung Beetle (Scott Kimsey), P3 (Jordan Simmons), F6, Pele (Jon Lindberg), Choir Boy, Crawdad (Robbi Dickens), Qbert, Bookman, Swimmies (Nathan Chesney), High Heels (Henry Ritchie), lebowski
FNGs: None
COUNT: 13
WARMUP:

SSHs
Gradycorns
Cherry pickers
Mosey

THE THANG:

Go up and down the ladder, Do 1st exercise then run to curb and back, !st and 2nd then run to curb and back, so on and so on
1 Burpee
2 HR Merkins
3 Box Cutters
4 Shoulder Taps (Total)
5 Imperial Walkers (2 count)
6 Side Lunge
7 Star Jacks
8 Mountain Climbers (total)
9 Squats
10 Crunches
11 SSHs (Single Count)
12 Apollo Onos
13 Merkins
14 Hello Dollys (Single Count)
15 Iron Mikes (2 count)

15 of each exercise to finish us off!

Atomic Habits by James Clear
The 3rd Law – Make It Easy
“Get your reps in”
Study of London cab drivers knowing the roads showed that the hippocampus (spatial memory) decreased when retired. Like weight training
Repeated motions decrease difficulty and become action. Active practice vs. passive learning
Put in your reps is the most critical step. Show up! Make them mean something.

MARY:
ANNOUNCEMENTS:
COT:

Q101

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Ghost Flag (F3Knoxville), Brick, Crash Dummy, Tenderfoot, Swimmies (Nathan Chesney), CRISPR, Rooney (Carl Whipple), Lilydipper, Madoff (Daniel Hereford), Steam, Drum Major, Pele (Jon Lindberg), F6, Glamper
FNGs: None
COUNT: 14
Regular workout with some Q-Tips and Pele’s Pointers mixed in
WARMUP: -10 Side Straddle Hops (4-ct), in cadence
– 10 Cherry Pickers (4-ct), in cadence
– 10 Grady Corns (4-ct, IC)
– 10 Windmills (4-Ct, IC)

THE THANG: MOSEY to DORA Parking Lot. Everyone do 10 BURPEES OYO! Q FAIL: Can’t do it, don’t do it.
Battle Buddy Up
DORAS:
– 100 MERKINS
– 100 DEAD BUGS (2-count)
– 100 BOBBY HURLEYS

When finished do alternating Imperial Squat Walkers (10x, 4-ct) and SSH (10x, 4-ct) until 6 is done.
Mosey to STOP SIGN at the southern point of the Loop Road.
QUARTER POUNDER:
– Run to first cone, 25 merkins, run back.
– Run to second cone, 50 Squats, run back
– Run to third cone, 75 Mountain Climbers, run back
– Run to Fourth cone, 100 SSH, run back

Mosey to some random trees, do 1) BEAR CRAWL with 5x Merkins at each tree up and back, then 2) LUNGES with 10 Froggy Jumps at each tree up and back.
MARY: Various ab and stretching exercises, called on PAX to lead.
ANNOUNCEMENTS: Bolympics Nov 4, shovel flag handoff Nov 2, Rucking 4-hour event Dec. 2
COT: Discussed the Word and Prayer portions of the Q. JOHN PRINE says about one of his best songs Angel of Montgomery): ‘The opening lyric is “I am an old woman, named after my mother…” I was very nervous about singing this in public for the first time. Because I thought that it would come across as too detailed, too amateurish. And I thought there must be a reason for that. I must not be doing it the right way, whatever the right way is.’ Just like with songwriting, there really IS no right way to do a BOM. Just speak about something you have learned, something important to you, something that might help others. Not everyone will respond the same way but I can guarantee that pretty much every one of your brothers will get something out of your message. From Exodus 4: But Moses said to the LORD, “Oh, my Lord, I am not eloquent, either in the past or since you have spoken to your servant, but I am slow of speech and of tongue.” 11 Then the LORD said to him, “Who has made man’s mouth? Who makes him mute, or deaf, or seeing, or blind? Is it not I, the LORD? 12 Now therefore go, and I will be with your mouth and teach you what you shall speak.”

September You vs. You Workout

AO: asylum-pm
Q: Steam
PAX: Curveball, Glamper, Eliza, Doubtfire (Nick Bond), Crash Dummy, Abacus, Tenderfoot, Lizzy, Brick, Swimmies (Nathan Chesney), Lilydipper, Dung Beetle (Scott Kimsey), F3 Pluto ( Hugh Nystrom), Mr. Fred, Messi (Eliza’s 2.0)
FNGs: 1 Messi (Eliza’s 2.0)
COUNT: 16
WARMUP:
– Cherry Pickers: 10×4
– Mosey to the cul-de-sac to the right of the Coliseum
– 5s: Cherry Pickers and Good Morning Americas

THE THANG:
SeptemberYou vs. You workout
f3knoxville.slack.com/archives/D012TDM0LTS/p1696943199250209

MARY:
N/A

ANNOUNCEMENTS:
– 8 year anniversary / Brolympics on November 4th here at the Asylum
– Annual Asylum PM migration down south to the lower parking lot: Thursday, Nov. 2nd

COT:
QSource 3.12 – Courage: Setting Aside Fear To Turn Hardship Into Grace
f3nation.com/q/courage/

Here are some of the things that stuck out to me from this week’s QSource content:
– To give over completely to one’s instinct to avoid danger, regardless of the consequences, is the opposite of courage.
– Courage begins with the recognition that while peace should always be our goal, there are some threats that confront the Community that simply must be fought.
– (talking about the Jester) He is a master corrupter, who hollows out a man’s vitality from the inside, leaving him too exhausted to overcome hardship.
– The virtuous leader intentionally exposes himself to expected hardships in order to build the durability he will need to overcome the unexpected hardships that await him so that he can turn them into grace.

7s w/Steam

AO: asylum-daybreak
Q: Steam
PAX: Brick, F3 Pluto ( Hugh Nystrom), Pele (Jon Lindberg), High Heels (Henry Ritchie), Swimmies (Nathan Chesney), Choir Boy, P3 (Jordan Simmons), Waffle House (Brady Greene), CRISPR, F6, Lulu (Greg Huddy), Crawdad (Robbi Dickens), Lilydipper
FNGs: None
COUNT: 14
WARMUP:
– SSH: 20
– Merkin: 20
– Squat: 20
– LBCs: 20
– Flutter kick: 20×4

Mosey to the rock pile close to the Pavilion + get a rock
– Curls: 20
– Chest Presses: 20
We have just done the only 7 exercises we’ll do during the workout together.
KISS = Keep It Simple Superstar

THE THANG:
Mosey to The Island

(1) 7 Off-Ramps
– Going around the Island counter-clockwise, there are 7 off-ramps / sidewalks to your right
– At each point of contact you’ll rock one of our Xs for today
– Order: Curls, Chest / shoulder presses, flutter kicks, merkins, LBCs, SSH, squats
– You’ll see a cone at the entrance of each of these off-ramps
– Every off-ramp = 7 reps of the exercise on a 1-count (2 for flutter kicks)
– Execute 1 X, and then take a lap around the island
– Then you’ll complete off-ramp 1 again, and then off-ramp 2, then take a lap
– Rinse and repeat this – until you complete all 7 Xs
– 1 (lap), 1 + 2 (lap), 1 + 2 + 3 (lap) – adding another off-ramp each time

(2) 7s Up
– Murder Bunny 7x with your rock – THIS IS A MOVEMENT, NOT AN EXERCISE 😉
– Execute 10 flutter kicks + 10 LBCs
– Rinse and repeat until you get to turn 1 (called an audible halfway up because these suck
– @ turn 1 = bear hug carry your rock 7 paces, but this time instead of flutter kicks + LBCs, do 10 squats and 10 merkins
– Rinse and repeat until you get to turn 2
– @ turn 2 = carry your rock to the top of Cardiac Hill, and somewhere in between – knock out 50 SSH and 50 curls

Shoulder carry rocks back down to the rock pile

MARY:
Get on the curb in the AO parking lot
– 25% sprint down + Bernie back
– 75% sprint down + Bernie back
– 100% sprint down and back

ANNOUNCEMENTS:
– 8 year anniversary / Brolympics: likely to be Nov. 4 or 11 – more info coming out this weekend about it

COT:
-The problem is we tend to act on what we believe even when what we believe isn’t anything we should. (Read Romans 7:14-21 to hear Paul talk about this) As a result, buying into the one thing becomes difficult because we’ve unfortunately bought into too many others — and more often than not those “things” muddle our thinking, misguide our actions, and sidetrack our success.” — from “The One Thing” by Gary Kelly
– What is one lie you’ve believed or bought into this week?
– Read the truths on pages 206-207 –> Check out post below for more
– God has more for you

October and Octopus

AO: asylum-pm
Q: Curveball
PAX: CRISPR, Lizzy, Steam, Pusher, Abacus, Tenderfoot, Brick, High Heels (Henry Ritchie), Dung Beetle (Scott Kimsey), Piston, Drum Major, Swimmies (Nathan Chesney), Curveball
FNGs: None
COUNT: 15
WARMUP:
SSH
Cherry Pickers
Tie Fighters
On a hill 5 merkins one way then opposite
Abe Vagodas
Windmills

THE THANG:
Congested Reverse Route 66
11, 10, 9…. Merkins, Squats, and LBC
Everyone circles to pick up six. All finish together.

Pure Burn (on fence 3 rounds to 10)
10 each Side crunches,
30 Calf Raises

Doracides. Suicides to 3 cones/trees. 1 burpee, 2 burpees, 3 burpees.
100 Merkins
150 LBC
200 Squats
R/R until until six is up.

Three trees or points 20 yards apart in a triangle. At each spot 5 merkins, next round 10, final round 20. 105 total.

MARY:
10 flutters, 10 Gas Pumps, stretch a little, 1 minute or so Superman.

ANNOUNCEMENTS:

COT:
October is spelled similarly to Octopus. Googling one can take you down the curiosity path of the other. Sy Montgomery is an naturalist who tends to speak on Octopus. The octopus is really cool creature. And October 8th is World Octopus Day! Not national but world. So, it’s a big deal and kind of fits in the whole October original thought process.

Anyways, Sy has this quote: “I think all animals have souls. I feel certain that if we have souls, octopuses have souls, too. If you grant something a soul, it demands a certain level of sacredness. Look around us. The world is holy. It is full of souls.”

The move to fall/October has me thinking about holidays/football/Cubs playoffs/etc. And because of the constant interaction with my father and family while dealing with my father’s skin cancer and congestive heart failure, football is a popular topic. And my family is upset with the Chicago Bears. Cubs too. At first I believed that stress and non football issues played a roll in my anger and frustration towards my favorite franchise. But then I realized that I’ve always been like this. Not sure why? However, the thought expressed above by Sy helps. Remember, that those that anger you or disappoint you to a point of fury or action (throwing a remote, for example) have souls. Are part of a holy world. For me, this simple thought lessons my emotional extreme. It may help you too.