Swimmies (Nathan Chesney) – Page 7

Quaddy Toddy

February 1, 2025 BackBlasts

AO: asylum-daybreak
Q: Lilydipper , High Heels, Snitch (Cory Beilharz )
PAX: Swimmies (Nathan Chesney), lebowski, CRISPR, Waffle House (Brady Greene), Choir Boy, Drum Major, Tropicana, Kentucky, Crash Dummy, Mr Jinxy, F3 Pluto ( Hugh Nystrom), Lulu (Greg Huddy), Patty Melt (Parker Greene), Tenderfoot, Pele (Jon Lindberg), Lizzy, Veggie (Rylen Huddy)
FNGs: None
COUNT: 20
WARMUP: 25 SSH, 15 Abe Bogota, 10 Cherry Pickers, 20 Grady Corns, 10 Baby Arm Circles Forward and 10 Backward, 10 Tempo Merkins, 10 Tempo Squats, 10 Mountain Climbers, Michael Phelps, then, from one curb in parking lot to other: Super Marios, Butt Kickers, High Knees, Sprint, then Bernie half way up Mini Cardiac and Sprint the Rest.

THE THANG: Mosey back down mini-cardiac and then run north, east, and south around the outside edge of the parking lot to the gate and then pavilion.

We will do the following exercises:
– 25 Calve Raises while wall sitting
– 10 Merkins
– 10 BBS
– 25 Side Straddle Hops
– 5 Burpees
Then run to top of mini cardiac on the same route we came down to the pavilion. Those reaching mini cardiac first take up back to the pavilion on the same route.

Next exercises:
– 25 Calve Raises during Wall Sit
– 10 Diamond Merkins
– 20 Hello Dollies
– 25 Side Straddle Hops
– 5 Burpees

Then run again to top of mini cardiac on the same route we came down to the pavilion. Those reaching mini cardiac first take up back to the pavilion on the same route.

Next exercises:

– 25 Calve Raises with Wall Sit
– 10 Wide Merkins
– 20 Flutter Kicks
– 25 Plank Jacks
– 5 Burpees

Run same route to Mini Cardiac but stop at bottom and then run same route to Pavilion.

Next exercises:

25 Calve Raises with Wall Sit, 10 Merkins, 20 Gas Pumps, 25 Mountain Climbers, 5 Burpees

Mosey straight to entry to AO Parking Lot. We will do 10 Squat Jumps.

Mosey to north end of parking lot near Pickett’s Charge. We will Bear Crawl to first large parking lot light, Bernie Sanders to second parking lot light, and sprint to curb. Next, we will do 15 American Hammers.

Mosey to west end of Caribbean Parking Lot. We will run Candy Canes, stopping at every other island to do the first exercise. Those finishing exercises first at the sixth island sweep everyone back to start. Then we do same thing with next listed exercise. Here are the exercises:

– 10 Lunges
– 10 Iron Mikes
– 10 Imperial Walkers

Mosey to pavilion by the AO. We will do 20 Incline Merkins on Picnic Tables.

Mosey toward the gate. Pick up CMU Weight Boulders. We will do first exercise with boulders, then sprint to other end of parking lot and back. Then, do next exercise. Sprint to other end of parking lot and back again. After the third exercise put the boulders back and go to AO area. Here are the exercises:

– 20 Overhead Presses
– 20 Curls
– 20 Rows

MARY: Stretches

ANNOUNCEMENTS: Hot Toddy Breakfast immediately after workout.

COT:

Message: Thoughts for 2025:
1. Lose yourself and focus on God and others. In so doing you will find who God intends you to be.
2. Consider these words from James 1 2-4: “Consider it pure joy, my brothers whenever you face trials of many kinds because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking of anything.
3. If you find you are anxious remember that anxiety is normal, it impacts all of us. But, know that God is there for you and will help you handle your trials. Give your anxiety to God.

Prayers:

Pray for Lizzy’s father-in-law, Ralph who has both cancer and dementia. Pray for his family members who are caring for them that they may have love and patience during a very difficult time. Pray for those impacted by the recent plane crashes.

Triple quarter pounder

January 24, 2025 BackBlasts

AO: the-equalizer
Q: Mouthwash
PAX: Madoff, Bookman, Cheney, Mouthwash, Ribbed (Joshua Sagraves), Smithers, Snowbird, Stripped, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 9
WARMUP: SSH, Rockettes, Tennessee rocking chair, high knees, buttkickers, tie fighters.

THE THANG:

Triple quarter pounder

Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and do 50 squats, Backwards to Goal Line sprint to the 75 and do 75 Mountain Climbers, Run backwards to the goal line and sprint to the hundred and do 100 SSH.

Round 1/2/3

25 — merkins/monkey humpers/merkins
50 — squats/bobby Hurley’s/squats
75 — mountain climbers/lunges/mountain climbers
100 — SSH/SSH/flutter kicks

4×4’s until 6 is up — burpee w/ 4 merkins and 4 mountain climbers

Then we did some pull-ups and a wall sit.

MARY: 2 cherry pickers

ANNOUNCEMENTS:

COT:

Exodus — when Moses asks God to send someone else —

“In this moment, Moses does what we often do when God calls us. We compare our natural gifts and abilities to the size of the task, to gauge whether we are capable of doing what God has called us to do. God doesn’t call us because we have, in ourselves, everything we need to accomplish what he’s calling us to do.
No, he calls weak and broken people to do huge and important things because He is able. He is with us, and he empowers us to do what he wills for us to do. Every one of God’s commands is accompanied by his empowering grace. Exodus 4 records how God demonstrates his power to fearful Moses to assure him that he will go down to Egypt and stand before Pharaoh not in his own power, but in the awesome power of the King of kings and the Lord of lords” — Paul Tripp from Everyday Gospel

45

January 14, 2025 BackBlasts

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

January 10, 2025 BackBlasts

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

January 4, 2025 BackBlasts

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.