F3 Knoxville

Tag: Tenderfoot

Gratitude and Recognition

AO: asylum-pm
Q: Serpentine (Jason Pierce)
PAX: Drum Major, Curveball, Doubtfire (Nick Bond), Crash Dummy, Pele (Jon Lindberg), Mr Jinxy, Kung Blue, Switchhitter (Tony), Sparkler, Lizzy, Brick, High Heels, MD Hammer, Tenderfoot
FNGs: None
COUNT: 15
WARMUP:
– SSH 20 IC
– Monkey Humpers 20IC
– Baby Arm Circles 10 up, 10 down IC
– Cherry Pickers 5 IC
– Merkins 10

THE THANG:
Mosey down Hilltop Drive to the stop sign
3 x, 20 lunges – 10 each leg, 20 lbc
Mosey down the trail to the left and stop around the rock pile area
3x 20 squat jumps, 20 American hammers
Indian run on paved trail along Lakeshore Greenway, through Pryse Garden Pavilion to the round about circle
3x Rocky Balboas 10 count IC, 10 Smurf jacks IC
Mosey to bathroom area and parking near open field below the East Terrace
3 x 20 Carolina dry docks, 5 Lunge Worms toward hill
Mosey through the field and up the hills, stopping at the last hill below the overlook
10-5-25: 3 rounds
10 merkins
Run to top of hill
5 burpees
Run down
25 squats
Sprint up hill
Mosey to first stop sign on Circle Drive
Final run up Hilltop Drive to the flag

MARY:
SSH until time

ANNOUNCEMENTS:
10 year anniversary convergence 11/8
Winter location starts next week
Ruck Event
Prayers for Crankbait

COT:
Gratitude and Recognition

Thinking about my VQ, I was reminded of something we do with our family to bring us closer and to humbly remind all of us to stop, reflect and appreciate each other, and appreciate our blessings.

So, when we do sit around the table at dinner, which sways with the waves of an active family, as sports and dance and work are in motion, our family goes around the table and each person offers up what they are grateful for and then we each compliment someone at the table (not a pet) in recognition of a positive accomplishment or worthy action that the person did.

This exercise brought us closer, diffused disagreements, and drove us to think about all the blessings we have. Blessings sitting in front of us every day. It also reminded us that we are surrounded by amazing talented people. We are all remarkable in our own God given way.

Sometimes simple, sometime deep. Perhaps it was beautiful day with the sun shinning, or just that we were all together. Compliments on a well cooked healthy dinner or a Major sports or dance achievement were the norm.

As Ferris Bueller said…Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it,”

I think that is great advice on many different levels. In this case, look around, there are so many simple blessings we experience and the achievements by ourselves and our friends and loved ones that will pass us by if we fail to stop, look around, and take notice.

In that spirit, I will close with saying that I’m very grateful for F3, for Sparkler who recruited me back, and for this amazing group of men Asylum PM that welcomed me back in on a rainy day this past spring.

I also want to compliment you all. Everyone in the circle has inspired me in some way and you all are amazing men of God and it is a blessing to be with you.

We’re Not Equal

AO: asylum-pm
Q: Lilydipper
PAX: Rooney(Carl Whipple), Tenderfoot, High Heels, Drum Major, CRISPR, Pele (Jon Lindberg), Abacus, Curveball, Pusher, Title IX (Christian Prescott), Mr Jinxy, Lizzy
FNGs: None
COUNT: 13
WARMUP: 20 Side-Straddle-Hops, 10 Mountain Climbers, 10 Windmills, 10 Ice Skaters, 10 Inch Worms, 10 Imperial Walkers, 10 Little Baby Arm Circles Forward and 10 Backwards, Michael Phelps

THE THANG: Mosey to the Stop Sign at the Northeastern Corner of the Administration Bldg. We will stop to do 20 Hello Dollies.
Mosey to the small parking lot on the north side of the main park roadway. We will Bear Crawl to the end of the parking lot.
Mosey to the wooded playground. We will each go down the slide and run to the end of the playground. There, we will do 20 Carolina Dry Docks.
Mosey to the perimeter trail. We will run ten lights, do 10 Squat Jumps, the run another 10 lights and do 10 more Squat Jumps (the Good Ol Run Ten Ten).
We will then walk in a Gentleman’s Mosey to the base of Mt. Everest. We will do 40 Baby Crunches. Then we will run up Mt. Everest going to the right up to the roadway. Rabbits will do Baby Crunches until the six arrives.
Mosey to the front of the Admin Bldg. We will stop to do 20 Calve Raises.
Next we will run clockwise around the circle in front of the Admin Bldg, starting at the Admin Bldg. (12 o’clock), stopping at 3 o’clock to do 20 Merkins, at 6 o’clock to do 20 Bench Dips off of steps at the Coliseum, stopping at 9 o’clock to do 20 Diamond Merkins, and stopping at 12 o’clock to run up and down the stairs of the Admin Bldg five times. Then, rinse and repeat.
Mosey to the Coliseum area. We will stop to do 10 Freddie Mercuries.
Mosey north past the Coliseum area to the cul-de-sac by the parking area. We will stop to do 10 Flutter Kicks.
Mosey to the Stop Sign at the Northeastern Corner of the Admin Bldg. We will stop to do 10 American Hammers.
Next, we will Bernie Sanders to the beginning of the guard rail at the side of the road that semi-circles the Admin Bldg.
Next we will sprint on the roadway past the AO flag. Then we will sprint four more times: 1. From the flag to the Admin Bldg. parking lot. 2. From the parking lot to the flag. 3. From the flag to the parking lot again. 4. From the parking lot to the flag.
Mosey to the AO.

MARY: Stretches

ANNOUNCEMENTS:

Some of guys will participate in another Fantasy Football League headed up by our incredible commissioner, Drum Major. He will be announcing when we have the draft. Remember that the 10 Year Anniversary Convergence will be at the Asylum on Saturday, November 8, at 7 am.

COT:

Message

We Aren’t Equal

Our founding fathers wrote the “all men are created equal.” I believe they were talking about human rights when they wrote that. Because the fact is, we are not all created equal. As High-Heels has pointed out, with effort, determination, and a willingness to work, we can certainly achieve some success living her in the United States. But we are not created equal. Some were born with more intelligence, some with more athletic ability, some with more money and far greater chances in life. In the United States we have public schools and college grants and funding to try to make sure that all citizens can get a college level education. But let’s face it, college just isn’t going to happen for some – the odds are too stacked against them.

We are not equal. Some just have easier lives than others. So, what do we do with that? We can shake our heads, beat our chests, and blame God for it all. Many do just that, always trying to climb that ladder and reach some kind of equality in terms of power, wealth or recognition. I see many people hurt, jealous, angry or bitter because they just haven’t reached that certain rung in the ladder.

But we have another choice in terms of what to do about this inequality. We can love God and our neighbors. We can do what God would have us do which is to accept the gifts we do have and be thankful for it. We can love others and help them out. This opportunity to love and to give to others is something that everyone can have.

I am not created equal to some. So what? God loves me anyway. God loves me for who I am and isn’t comparing me to the fastest, smartest, or kindness human around. I can keep loving God and I can love my neighbor.

Prayers

Prayers for Drum Major’s daughter, Hunter, who got into an MVA yesterday. Prayers of thanks that she is ok and that the people in the other car are ok. Prayers of love and discernment for Drum Major as he figures out options for another car for Hunter as her car was totaled. Prayers of thanks that the wife of Mr. Jinxy is doing well health-wise and that the health scare she had was not serious.

Birthday q

AO: asylum-pm
Q: Lizzy
PAX: Crash Dummy, Brick, Pele (Jon Lindberg), Lilydipper, Abacus, Curveball, Pusher, Tenderfoot, Rooney(Carl Whipple), High Heels
FNGs: None
COUNT: 11
WARMUP:

THE THANG:
Did a lot of burner exercises for
MARY:

ANNOUNCEMENTS:

COT:
Think back to when we were kids. How excited were we for bdays? What were we excited about? Things that were simple in life. A toy or a friend right? Let’s not get caught up life and being overly simple in life. Focus on one thing simple each day

ShadyQ

AO: asylum-pm
Q: Drum Major
PAX: Petunia (aka Daniel Ellis), Pusher, Switchhitter (Tony), Brick, Crash Dummy, Title IX (Christian Prescott), Lilydipper, Curveball, Abacus, Tenderfoot, Serpentine (Jason Pierce), CRISPR, Franzia
FNGs: None
COUNT: 14
WARMUP:

·       20 SSHs (Side Straddle Hops)
·       15 Windmills
·       10 Imperial Walkers
·       10 Arm Circles (front & back)
·       10 Tempo Squats

THE THANG:

20 min Beatdown Circuit (3 Rounds, EMOM Style)
Pick a flat patch under those trees and go 3 rounds of these 5-minute EMOMs (Every Minute On the Minute). Each minute starts a new movement—go hard for 50 seconds, rest 20 seconds.
Round 1: Cardio Burner
• Jump squats
• High knees
• Burpees
• Plank jacks
• Lunges (alternating legs)
Round 2: Core Crusher
• LBCs (Little Baby Crunches)
• American Hammers (2-count)
• Leg Raises
• Flutter Kicks (2-count)
• Low plank hold
Round 3: Upper Body Blast
• Merkins
• Shoulder taps (2-count)
• Carolina Dry Docks
• Wide Merkins
• Diamond Merkins
Short breaks between rounds if needed. Keep the mumble chatter alive!
 
 
SHADY SHUTTLE
Have 3 sets of cone lines setup from a starting point.
5 – 10 – 20 s
Do 5 of exercise run to first cone and back, do 10 of exercise run to 2nd cone and back and then do 20 and run to 3rd cone and back.
Exercises:
·       Merkins
·       Squats
·       Big Boys
·       Burpies
Rabbitts can start from the top if they finish.

MARY:

ANNOUNCEMENTS:

4th 9am Q led by Lillydipper. Project Convergence coming in July, wasn’t sure of exact date.

COT:

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” -Thomas Jefferson

The Consequence of June 24th

AO: asylum-pm
Q: Curveball
PAX: Brick, Pele (Jon Lindberg), Lizzy, Lilydipper, Mr Jinxy, CRISPR, Crash Dummy, High Heels, Doubtfire (Nick Bond), Tenderfoot, Rooney (Carl Whipple), Curveball
FNGs: None
COUNT: 12
WARMUP:
SSH (Side Straddle Hops) – 25 IC
Arm Circles (Forward/Backward) – 10 each direction IC
Cherry Pickers – 10 IC
– Run halfway to Greenway.
Imperial Walkers – 15 IC
Slow Merkins – 10 IC
Plank Jacks – 15 IC

THE THANG:
Down to Lyons View Greenway. 1st light pole Route 66 Burpees.

Into woods. – Gauntlet Workouts
LBCs <-----------------------> Squats
Diamond Merkins <-----------------------> Flutters
Lunges <-----------------------> Wide Merkins

Three shaded stations making way back to flag.

Station 0: Core Crusher
15 LBCs
15 Flutter Kicks (4-count)
15 American Hammers (4-count)

Station 1: Upper Body
10 Merkins
10 Dips (on curb/bench)
10 Carolina Dry Docks

Station 3: Legs
15 Squats
10 Jump Squats or Air Chair Hold (30 sec)
10 Lunges (each leg)
10 Calf Raises at staircase

MARY:
15 LBCs
15 Flutter Kicks (4-count)
15 American Hammers (4-count)

ANNOUNCEMENTS:
June 26th 5:45PM Asylum PM
– Brick will be passing the AOQ flag to Crash Dummy

COT:
How does June 24th matter when it comes to the Declaration of Independence?
Here’s a basic rundown of it.
June 7th – Richard Henry Lee of Virginia presented initial resolution for independence.
June 11th – foundations for the document were laid
June 11th – Committee of Five. Adams, Franklin, Jefferson, Roger Sherman, Robert R Livingston. Jefferson chosen to draft Declaration
June 28th – Presented to Congress.
Congress debated and revised it between July 1st and the 4th.
Formally adopted by Congress on July 2nd.
The www.google.com/search?safe=active&cs=1&sca_esv=a644fcbfba2a63ce&sxsrf=AE3TifMZhh5JTXJ4JOD-ennCuxqCHym8qQ%3A1750716996991&q=Continental+Congress&sa=X&ved=2ahUKEwiA3L6FyYiOAxXev4kEHVd-FnQQxccNegQIExA… voted to declare independence from Great Britain on July 2, 1776.

The delegates then spent the next two days revising and finalizing the text of the www.google.com/search?safe=active&cs=1&sca_esv=a644fcbfba2a63ce&sxsrf=AE3TifMZhh5JTXJ4JOD-ennCuxqCHym8qQ%3A1750716996991&q=Declaration+of+Independence&sa=X&ved=2ahUKEwiA3L6FyYiOAxXev4kEHVd-FnQQxccN…. This final, approved version was officially adopted on July 4th.

So, on June 24th, 1776, the Committee of Five, appointed on June 11th, was likely engaged in the process of drafting the Declaration of Independence, which was presented to Congress later that week. No specific significant event directly linked to the Declaration of Independence is recorded as occurring on that particular day.

However, the critical activities related to the Declaration leading up to July 4th were the drafting by the Committee of Five, the presentation to Congress, and the subsequent debates and revisions. Without this work done by our forefathers, significant events would not have followed.

June 24th is important because even though the efforts of that day are not recorded or celebrated, they were essential in process that became independence for America. Don’t ever think your work and preparation, even though they aren’t seen by others, aren’t significant.