F3 Knoxville

CMU Circle of Gain

AO: thequacken
Q: Z-Pack
PAX: Tenderfoot, Crash Dummy, Trip
FNGs: None
COUNT: 4
WARMUP:
Windmills IC
Squat and Reach IC
Hillbillies IC
OH Claps IC
Baby Arm Circles IC
Michael Phelps OYO
Ring of Fire Merkins
Ring of Fire Squats

THE THANG:
CMU Circle of Gain
Six exercises in a circle. Using a Tabata Timer, do 45 sec per exercise with 15 sec rest. Move clockwise around the circle completing each exercise.
1. Blockees
2. CMU Rows
3. CMU Thrusters
4. Tres Merkins – no CMU used
5. CMU Lunges
6. CMU Curls
After round 1 we slowsied over to the monkey bars for 10 pull-ups. After round 2 we did 10 toes to bar. We did a little over half of round 3 and stopped for Mary.

MARY:
Heels to Heaven
Hello Dollies
LBCs
Shoulder Taps

ANNOUNCEMENTS:
Lunch this Friday at Buddy’s BBQ – North Broadway location at 11:30 am

COT:
Chuck Colson – God’s not done with you yet.
Romans 8:28
We know that for those who love God all things work together for good, for those who are called according to his purpose.

Stairs and CMUs

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Glamper, High Heels, Brick, Tenderfoot
FNGs: None
COUNT: 6
WARMUP:
Windmill Stretch IC
Cherry Pickers IC
Baby Arm Circles IC
Michael Phelps IC
Merkins IC
Squat and Reach IC
Mountain Climbers IC

THE THANG: Stairs and CMUs
Using Tabata Timer work – 45 sec, rest 15 sec
1. CMU OH Press
2. CMU Curls
3. Decline Merkins
4. Flutter Kicks while pressing CMU
5. Lungs while holding CMU, or squats (for Glamper)
6. CMU Rows

Then we found a flight of stairs to ascend and descend 5x.
Then we repeated the 6 set CMU workout.
Then we found another flight of stairs to ascend and descend 5x.
Then we repeated the 6 set CMU workout.
Then we quit because we were out of time and we were hot and tired, except for Fixer who was fine.

MARY:
nope
ANNOUNCEMENTS:
sorry, no, but the Uncovered convergence was awesome. It’s was my 2.0 Trip’s favorite workout.

COT:
The power of Prayer. After this weekend’s assassination attempt on Trump, I thought the best reaction to the current political upheaval in our country is to pray. There is power in prayer. The political temperature in our county is running red hot, and it needs to cool down. I believe there is power in prayer, and I shared the story of Hezekiah in 2 Kings 20. Hezekiah followed God fairly well, and when he was told by the prophet Isaiah that he was about to die, Hezekiah prayed vehemently that God would allow him to live. Based on Hezekiah’s earnest prayer, God spared him and allow him to live 15 more years. He changed God’s mind. Let us pray for God’s mercy and grace on the USA.
2 Chronicles 7:14
if my people who are called by my name humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land.

Hot n muggy at Asylum PM

AO: asylum-pm
Q: Sparkler
PAX: Billie Jean (Ross Quillin), Sparkler, Steam, Brick, Lilydipper, Drum Major, Pele (Jon Lindberg), Tenderfoot, Lizzy, Dain Brammage, Gridiron, catnip
FNGs: None
COUNT: 12
WARMUP:
Lizzy (covering for late Q – tempo merkins)
Motivators 10 , no wait, let’s do 5
Baby Arm Circles – TU 7, TD 6
Merkins – 10 OYO
Grady Corns – 15
THE THANG:
Mosey down stairs to first tree area in shade:
7’s (3 rounds)
Merkins – Squats, Bernie between
Iron Mikes – Imp Walkers , Karaoke between
plank Jacks (2ct) – BBS, run between

15 ct hold
Hold plank in shade
Mosey back up stairs, 15 ct
Mosey to Admin, 20 heel raise on stairs
Mosey to rock pile below bluff, grab a rock
Curls 20 IC, Press 20 IC, Rows 20 IC, R N R
Back up to overlook concrete area, 20 LBC (2ct) OYO
Back up to admin bldg stairs, 20 heel raise IC
Run to tree at half way point on sidewalk – 20 (2 ct) shoulder taps, run back
Run to tree, 20 Hello Dolly, run back
20 bench dips
Mosey to AO
10 Merkins
Stargazer

MARY:

ANNOUNCEMENTS:

COT: don’t judge other culture’s rituals and traditions until you fully understand their meaning. I used to complain about certain Chinese dinner and drinking traditions when I would travel to China on business. Recently , I took the time to dig a little deeper to understand the meaning and history of those traditions and I now know that are not based on some loose history but are mostly based on honoring coworkers and business associates and expressing a high level of respect. Some examples- the round table- allows no “head”, everyone is the same. lowering your glass during toast- shows respect for the other. Walking around the table toasting – taking the time to show respect and appreciation. Serving food to visitors- respect. I will not complain about these traditions anymore. I encourage you to take the time to understand the meaning of unique traditions from other cultures when you have the opportunity.

Stars and Stripes

AO: asylum-daybreak
Q: Lilydipper
PAX: Drum Major, Windex, Pusher, Doubtfire (Nick Bond), Tenderfoot, Glamper, Dain Bramage (Will Olson), Brick, Pele (Jon Lindberg), F3 Pluto ( Hugh Nystrom), Billie Jean, Honeydew, MD Hammer, Gridiron, Shogun
FNGs: None
COUNT: 16
WARMUP: 20 Side Straddle Hops, Curly Stomps, 8 Twistees, 10 Baby Arm Circles Forward, 10 Baby Arm Circles Backward, March around parking lot to Stars and Stripes Type Music, Butt Kick and High Knees around parking lot to Stars and Stripes Music.

THE THANG: Mosey to the Pavilion. We will do Elevens starting with 10 Picnic Table Pull-ups and 1 Bench Dip.
Mosey to Caribbean Parking Lot. We will go in counterclockwise circle stopping at every other island to do 10 Merkins. Those finishing first run back to meet the six. Rinse and Repeat with 20 Baby Crunches.
Mosey to the Mound. We will run up clockwise to the top and do 10 Decline Merkins on the benches there.
Mosey to Muscle Beach. Each man does 25 reps on exercise instrument of their choice, then runs to first crosswalk in parking lot, does one Burpee, and runs back to do 25 reps of next exercise of choice. After that, run to second crosswalk. Rinse and repeat to third crosswalk on the far end of the parking lot. All men finish by doing reps until the six returns from 3rd crosswalk.
Mosey on the sidewalk that goes past the Mound and to the shade tree where the sidewalk meets the Serpentine Trail. We will do 20 Flutter Kicks
Mosey on the Caribbean parking lot to the trail that goes back to the Pavilion. We will do 10 Tempo Merkins.
Mosey to the Pavilion. Drop off any unnecessary gear and then mosey past the batting cage area and down to the start of Cardiac. We will each get a boulder and do the following exercises in cadence:
20 Overhead Presses

20 Curls

20 Rows

20 Tricepts

Replace boulders. Next, we will run up Cardiac, stopping at the following to do the following exercises:
1st Turn, keep running!

2nd Turn, 20 Hello Dollies

3rd Turn, 20 Decline Merkins with feet on grass

Benches, 20 Bench Dips

Mosey to AO.

ANNOUNCEMENTS: UnCOVEred is Saturday, July 13 at the Cove at 7 am.

COT: Prayers for continuing healing for Maddie, Windex’s daughter. We found out after the COT that Maddie get’s to transfer from the hospital to a rehab facility today. Prayers of thanks for the recent “clean bill of health” that Shogun received. Prayers for the safe return of Pusher’s wife who will be heading back home from the Philippines this Sunday.

Message:
On this day of our celebration of America’s independence I have some quotes for you that reflect the principles our nation was found on. When I reflect on great American quotes I think of “Give me liberty or give me death” by Patrick Henry or “Ask not what your country can do for you but what you can do for your country” by John F. Kennedy. But here are five more quotes, not all by Americans, that reflect on America and it’s principles:
True patriotism springs from a belief in the dignity of the individual, freedom and equality not only for Americans but for all people on earth. –Eleanor Roosevelt
1.
Freedom is nothing but a chance to be better. – Albert Camus
1.
In America, nobody says you have to keep the circumstances that somebody else gives you. – Amy Tan.
1.
We are a nation of many nationalities, many races, many religions – bound together by a single unity, the unity of freedom and equality. – Franklin D. Roosevelt
1.
I think of a hero as someone who understands the degree of responsibility that comes with his freedom. – Bob Dylan
1.
Patriotism is easy to understand in America. It means looking out for yourself by looking out for your country. – Calvin Coolidge
1.
When thinking of that last quote, I think particularly of our military veterans who have fought to keep our country free. That freedom gives us “the chance to be better” like Camus says. It comes with responsibility as Dylan proclaims. And because of our freedom, as Tan states, we don’t “have to keep the circumstances that somebody else gives” us.

Summer SWOLEstice Circuit

AO: asylum-pm
Q: Butterknife
PAX: Colonel (Alex Wallace), Lilydipper, Doubtfire (Nick Bond), Glamper, Convoy, Crash Dummy, Dain Bramage (Will Olson), Windex, Pele (Jon Lindberg), Drum Major, Lizzy, Tenderfoot, Butterknife, Brick, Mr Jinxy
FNGs: None
COUNT: 15
WARMUP:
SSH
Windmills
Baby Arm Circles forward and backwards
Cherry :cherries: Pickers
Tempo Squats

THE THANG:
Mosey to the colosseum with person in front falling off for 2 burpees

Circle up :bear: crawl to the center give some dap crawl :bear: back stand up x3

45 second stations we ran the inner loop after completing two stations. I sprinkled in some different drills throughout.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS
Man makers w/ 20 lb dumbbells
Walking Lunges with weighted bag

Kick Flip’s Mucho Chesto

Med ball toss drills with core focus.

MARY:
10 burpees for our fallen CMUs.

ANNOUNCEMENTS:

COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬