F3 Knoxville

Polar Bear Plunge 2024 – You Can Do Hard Things

THE SCENE: The Townsend Wye. Freezing – low 30s + wind.


THA-THANG:
This year marked the 21st annual (official) 12-noon Polar Bear Plunge on New Years day at the Townsend Wye. While the exact origins of this tradition are somewhat unknown, Abscess, along with other HIM such as Lillydipper and Pele, has spearheaded the F3 Knoxville pilgrimage to this event for the past 5 (or 6ish?) years. Unfortunately, Abscess made the very wise decision to be somewhere tropical for New Years this year, and while we missed him in those freezing waters today, I figured this awesome tradition must go on! Over the past 3-4 years or so, I’ve personally been blessed by the opportunity to participate in this tradition, and wanted to ensure the legacy Abscess, Lilly, and Pele have built continued this year. Here’s a pic from the crew that took the Plunge in ’22.

We had a solid crew of men make the hard commit to take on the ’24 Plunge this year, and as Cheatsheet and others mentioned – “I think this was the coldest year.

The plan for this year looked like years past:

  • 10:00am – Gather at the Northshore Starbucks to grab coffee and figure out clown cars
  • 10:30am – Head out to the Townsend Wye
  • 11:30am(ish) – park + prepare mentally and physically. Some liquid courage shared with F3 bros always helps.
  • 12pm – Take the Plunge!
    • A few words are said by the man who is credited with running this tradition for the past two decades: Phillip Colclough.
    • To officially complete the plunge, one must enter the water + submerge. There is no time limit to stay in or anything like that – thank goodness, because the water was freezing this year.

The Before

The After

After a few extremely cold group photos, we hustled back to our cars and began the trek back to the Northshore exit. We stop at the Townsend Visitors Center on the way, to change into warm clothes and try and regain some warmth back in our fingers and toes again. What makes taking the on the Plunge worth it though? The 2nd F afterwards of course! We head to the Soccer Taco off of Northshore when we return, for a healthy combination of a 2nd F lunch + Board Meeting.

COUNT-OFF & NAME-O-RAMA
Lilydipper, Pele, Brick, Glamper, Tenderfoot, Cheatsheet, Icy Hot, Steam, Pusher (joined at Soccer Taco for 2nd F!)

CIRCLE OF TRUST/BOM:
-A few thoughts on this year’s PBP-

So why do the Polar Bear Plunge? I mean, it sounds insane when you really think about it. Especially given the fact that we drive into the Great Smoky Mountains National Park and jump into (usually) freezing cold river water. It’s cold. Most of us are tired from the night before or the morning’s workout at one of our many AOs. Most of us haven’t done something like this since last year. We could be doing ANYTHING on New Years day, but for some reason we decided to take on the Polar Bear Plunge. Why is doing this good for you, and why does this actually make sense?

5 reasons: 

  1. Health benefits – I’m sure there are certain health benefits that come with shock therapy, cold water therapy, etc. I just haven’t done extensive research on this.
  2. Starting your year off with something challenging is good – what is going to have a more concentrated and longer-lasting impact for you at the start of the year: staying in your comfort zone or having the courage to step outside of it? There’s nothing comfortable about jumping in a freezing body of water. Especially when the conditions are in the low 30s + windy in the mountains. Throw out what happened last year. It’s a new year, and your choices matter day 1. Not only later on day 2, day 30, or day 100, but day 1. Whether you realize it or not, your choices the first day of year will set off a chain reaction of choices later down the road and throughout the rest of the year. Starting your year off with doing something challenging is good because not only is it a step in the opposite direction of coddling your comfort zone, but it also sets in motion decisions that will propel you to continue choosing to do challenging things the remainder of the year.
  3. It reinforces the importance of strong community – Just like many men who show up to an F3 workout proclaim, “I would not be out here doing this by myself.” Duh! I would never think to drive up to Townsend on New Years day when it’s super cold and jump into a freezing river by myself. But with the challenge and encouragement of F3 brothers around me – rallying together to do something challenging together? Let’s go! “If you want to go fast, go alone. If you want to go far, go together.
  4. It proves that you can do hard things – there is something powerful about doing something hard to start the year, either by yourself or with others. In doing so, it affirms that yes, you do have the physical, mental, emotional, and spiritual ability to step up to the plate of life and do hard things. What an important precedent this is, to start the year by doing something hard, and letting it echo and reverberate throughout the rest of the year.
  5. It’s symbolic – Not to get too cheesy on you the first day of the year, but to neglect the importance of the spiritual realm would be a disservice. While it may just seem like a bunch of crazy dudes going to jump into a freezing body of water on New Years day, and taking into account the four points above as well, I actually believe there is a symbolic nature to this tradition. Let me explain. Take a look at 2 Corinthians 5:17 – Therefore, if anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come. If you are in Christ – you’ve been made new! Now, is there anything magical about a new calendar year, or the transition from the last day of one year to the first day of the next? Not necessarily. But historically, and I believe this to be widely adopted and popular in the United States, the new year comes with New Years resolutions, goals, and this sense of “the old has passed away, and the new has come.” As we take off our warm layers (not all of them) before jumping into the freezing cold water on New Years day, I believe this to be symbolic of “the old has passed away.” We’re getting ready to enter into freezing cold water, yes, but as will happen throughout the rest of the year and as seasons change, the old passes away and a new way or condition comes. We enter the water, submerge, and come back out. Nothing magical happens (other than the fact that we are tremendously colder than we were before). But as we come back to the surface and out of the water, I believe there is symbolism with this – “the new has come.” Or, as the Message version states – “The old life is gone; a new life emerges!” As the water washes over us, it feels cleansing, refreshing, and even healing. It feels cold, but it also feels symbolic of the grace, love, and mercy Christ washes us with every single day. To start the new year with both a physical and symbolic washing of water has proved to be an extremely refreshing tradition.

If you missed out this year, not to worry – we’re less than a year away from the next one! Thanks to all the men who rocked the ’24 Plunge this year – it was fun (sort of)!

ANNOUNCEMENTS:
Same day / time next year!

The Last Fake Gloom

AO: asylum-pm
Q: Steam
PAX: Pusher, Lilydipper, Sparkler, Tenderfoot, Pele (Jon Lindberg), High Heels, Jeevan Kypa (Scrubs), OnStar, Crash Dummy, Mermaid, Brick, Toretto, 50Cal
FNGs: None
COUNT: 14
Let me throw out a date to you all: January 2nd, 2016 — this is the date a backblast by Ratchet on our website identifies the first evening workout launching here at The Asylum.
– On Thursday, January 7th, 2016 the first Thursday night workout launched here at the Asylum PM.
– 7 years later here we are ready to rock the last Thursday night workout of 2023 together.
f3knoxville.com/2016-meet-the-men-of-f3-knoxville/

WARMUP:
– SSH: 105
– Hillbilly: 10×4
– Rockette: 4×4
– Cherry Pickers: 10×4
– Man-Maker: 5×8

THE THANG:
(Mosey to the New Pav)
1 — Nickel, Dime, Quarter
– Get a BB
– 3 POC in The Island: End curb, middle, end curb (corresponding with the # of reps: 5, 10, 25)
– All POC in The Island = merkins
– Xs in the New Pav switch every time you come back to relieve your BB
– Squats, dips, box jumps/step-ups until recovered
– Rinse and repeat with your BB until both of you have completed all 3 POC in The Island

2 — There And Back Agains
– Start at the top of The Island
– 4 POC: top, 1/3, 2/3, other top
– 25, 50, 75, 100 LBC
– Run to the POC – execute the reps for that station, run back and touch here
– When you finish the 100 LBCs at the other end, stay there
(Mosey to the base of Pickett’s Charge —> run up to the lookout at the Coliseum)

4 — The Silent Trifecta
– 30 seconds of silence while holding the squat/plank/etc
– Sprint the Coliseum loop
– Rinse and repeat for a total of 3x
– On the 2nd + 3rd time: think of someone that has made an impact on your life this year
(Run back to the 🇺🇸)

ANNOUNCEMENTS:
– Polar Bear Plunge on 1/1/24 (checkout the #polar-bear-plunge2024 channel in Slack for more info)

COT:
Enemy Occupied Territory
(See more in message thread)

Jazzing it up in the fake gloom – Dec 12

THE SCENE: about 45 and calm skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH – 20 IC

Grady Corn – 17 IC

Cherry Pickers – 10 IC

Rockettes – 10 IC

Grady Corns – 18 IC

THA-THANG:
Grab the single CMU (thanks @Lizzy) and mosey to the island parking lot

  • Nickel dime quarter. 5 in start position, 10 at end of lot, 25 back at start position
  • Round 1: Squat Jumps,run to mid point, bernie back half way
  • Round 2: Plank Jacks, run to mid point, karaoke back half way
  • Round 3: Merkins, run to mid point, run back
  • Grab cmu, mosey to covered big chapel.  20 dip OYO
  • Grab cmu, mosey to new back lot.
  • Start playing jazz music in back ground
  • Split into 2 teams: Each team select a ball thrower.  We’re doing Bozo Circus Ball ball throw. Line up at the cone, at the beginning of each round of exercises, each team gets 3 attempts to throw the ball into the basket. make 2/3- no burpees, 1/3 – one burpee, 0/3 – 2 burpees. Do the burpees at the beginning or end of each round.  Do 17 reps of the exercise at home position, then run to end of lot and do 18 reps of the exercise, then run back
  • Round 1: SSH
  • Round 2: American Hammer (2 ct)
  • Round 3: Rocky Balboa (2 ct)
  • Round 4: Star Jump
  • Championship – best of 5 balls, losing team does 5 burpees, winning team runs to mid of lot and returns
  • Mosey back to AO with F6 holding the speaker high in the lead. Pass CMU around as needed
  • at AO, Ring of Fire, Merkins, 2 rounds

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Significance of 35 and Jazz music- Anniversary of my son Grady (F3 @ Quikrete) passing is Dec 13, he would be 35, he taught me to like Jazz music

Bozo Circus was on WGN starting in 1960 and ran for 40 years in various formats. The ball toss game was called the “Grand Prize Game”, the prize amounts increased with each successive ball in the bucket, the grand prize included cash and a bike, but was rarely won. If you would meet Bozo in any setting in 2023 it would freak people out and he probably would not be accepted, however back in the 1960s til 2000, he was a celebrity, kids wanted to be on his show.  Today, I am pretty sure his sight would scare people away. So, its important to not make quick judgements, first try to understand the situation and background before you pass any judgment, try to meet people where they are, especially in difficult situations and don’t rush to a judgement, criticism, advice (if not asked), or try to be the smarter one.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Empty Stocking

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Lilydipper, Brick, Pusher, MD Hammer, Drum Major, Kung Blue, Tenderfoot, Switchhitter (Tony), Crash Dummy, Ghost Flag (F3Knoxville), Pele (Jon Lindberg), Birdie
FNGs: None
COUNT: 11
WARMUP: – 17 Grady Corns (4-ct, IC)
– Motivators (5 count, decreasing)
– Bolt 45s
– 10 LBCs forward/backward , (4-ct, IC)
– 10 Cherry Pickers (4-ct), in cadence

THE THANG: • Mosey to First hill on Pickett’s Charge
o 25s on the hill: STAR JUMPS and IRON MIKES (2-ct)

• Mosey to Serpentine Sidewalk.
o Run down sidewalk, suicide style, stopping to do the following exercises:
 2 lights: 5 Merkins/ 4 lights: 10 merkins/ 6 lights 15 merkins/ 8 lights 20 merkins.
 Rinse and repeat for only SIX LIGHTS with FROGGY JUMPS
 Rinse and repeat for only SIX LIGHTS with SHOULDER TAPS (2-ct)

• Mosey to Playground:
o 30 Seconds AMRAP:
 LBCS
 BENCH DIPS on wall
 FLUTTER KICKS
 INCLINE MERKINS
o Rinse and repeat

• Mosey to Flag Pole by Pavillion. SEVENS from Flag Pole to Parking Lot: LOWER ½ BURPEES (flag pole) UPPER ½ BURPEES (Parking Lot)

• Mosey to AO

MARY: SSHs until time
ANNOUNCEMENTS: Hot Toddy 3x Bday Q Jan 6, 2x BDay Q the following week, Big Ball Convergence Jan 20
COT: We talked about the 3rd week of Advent and how to bring Joy to yourself, others, and your Sky Q. The last one is particularly challenging. How do we give Joy to God? Probably the most obvious way is to follow the Greatest Commandment, as written in the Scriptures: “Love the Lord your God with all your heart, with all your soul, and with all your mind”. OK… But that can seem a bit abstract. How does one really express their love for the Lord in a meaningful way?
I was struggling with this question last night. So I put down my Q that I was planning and watched The Bishop’s Wife, an old move from the 1940s starring Cary Grant as an angel who comes to Earth to give guidance to a Bishop who is trying to raise funds for a cathedral. He accomplishes his goal, and in the end, the Bishop reads a Christmas sermon that the angel actually wrote (but the Bishop doesn’t know this), and he says in that sermon, “During the Christmas season, we give gifts to each other. You give me a book, I give you a scarf. You give her a necklace, she gives you a tie. And on and on. But one stocking hangs empty. The stocking of the little boy who’s birthday we’re celebrating. We always forget to fill that empty stocking for the Child. But what would the Child want? What can we give Him? If we all—ALL of us– pour into that stocking some Loving Kindness, Warm Hearts, and the Stretched Out Hand of Tolerance, there would be Peace on Earth.” So… If you’re looking for that last minute gift that gives Joy to your Sky Q… well, I think that’s an awfully good way to start. Loving Kindness, Warm Hearts, and the Stretched Out Hand of Tolerance. May there be Peace on Earth and Good Will to all Women and Men this holiday season.
Merry Christmas everyone.

Tour de Lights

AO: asylum-pm
Q: Steam
PAX: High Heels, Drum Major, Pele (Jon Lindberg), Duggar, Doubtfire (Nick Bond), Rooney (Carl Whipple), Title IX (Christian Prescott), Brick, Pusher, CRISPR, Lilydipper, Sparkler, Swimmies (Nathan Chesney), Abacus, Tenderfoot, Whitey Titey, Gridiron, Cheetah Boy
FNGs: None
COUNT: 19
WARMUP:
– Mountain Climbers: 10×4
– Imperial Walker: 10×4
– Rockette: 10×4
– BAC: F + B — 10×4
– TN Rocking Chair: 10×4

THE THANG:
Mosey to the big lit up tree by the bathrooms
(1) Ring of Lights – Core 4
– Get in a circle around the tree
– Christmas Lights Fun Fact #1 — Prior to the 1880s, Christmas trees were lit by candles.
– American Hammer: 25×4
– Run to the sidewalk: 10×4 CDDs
– Back around the tree
– Christmas Lights Fun Fact #2 — After Edison patented the light bulb in 1880, Edward Johnson hand-wired 80 red, white and blue bulbs and strung them together around a tree in New York City, and then placed the trunk on a revolving pedestal. Then he called a reporter. A new fashion was born.
– LBCs: 25×4
– Run to the sidewalk: 10×4 CDDs
– Back around the tree
– Christmas Lights Fun Fact #3 — A string of 16 vaguely flame-shaped bulbs sitting in brass sockets the size of shot glasses sold for a pricey $12 (about $350 in today’s money) in 1900. But in 1894 President Cleveland put electric lights on the White House tree, and by 1914, a 16-foot string cost just $1.75.
– Flutter Kicks: 25×4
– Run to the sidewalk: 10×4 CDDs
– Back around the tree
– Christmas Lights Fun Fact #4 — There are an estimated 150 million light sets sold in America each year
– Gas Pedals: 25×4
– Run to the sidewalk: 10×4 CDDs
– Christmas Lights Fun Fact #5 — About 5,800 people are hospitalized annually for injuries involving falls while decorating their houses for the holidays.
– 25 SSH
Mosey across the street to the LAKESHORE lit up sign and/or trees
(2) The LAKESHORE Lit Workout
– All Xs are 25 reps on a 1 count
– L = LBCs
– 15 SSH at the small chapel
– Run back
– A: Alternating Shoulder Taps
– 15 SSH at the small chapel
– Run back
– K: Knerkin (merkin, but on your knuckles)
– 15 SSH at the small chapel
– Run back
– E: E2K (oblique crunch)
– Right ankle on left knee / switch after 14 reps or so
– 15 SSH at the small chapel
– Run back
– S: Squats
– 15 SSH at the small chapel
– Run back
– H: Hallelujahs
– 15 SSH at the small chapelq
– Run back
– O: Overhead Claps
– 15 SSH at the small chapel
– Run back
– R: Rockette Hillbillies
– 15 SSH at the small chapel
– Run back
– E: El Capitans to the chapel
– 15 SSH at the small chapel
– Run back
Mosey back to the big lit up tree
– Knock out Onstar’s 1st F Challenge today: 90 BBS
Mosey to the flag

MARY:
No time

ANNOUNCEMENTS:
Starfish convergence at the Rampart AO this Saturday at 7am

COT:
Talked about my Spotify Wrapped overview from 2023 (see below for what it looks like). If you looked back at this past year:
– Who did you listen to this year?
– Where did you listen this year?
– What were you tuned into this year?
– Did you pay attention to what you were paying attention to?
The word “listen” occurs 195 times in 188 verses in the Bible (ESV)