F3 Knoxville

Tag: Welch’s

Bill of Rights

AO: asylum-pm
Q: Rooney(Carl Whipple)
PAX: Brick, Lilydipper, Lizzy, F3 Pluto ( Hugh Nystrom), Pele (Jon Lindberg), Rooney(Carl Whipple), Swimmies (Nathan Chesney), Welch’s, Colonel (Alex Wallace), Renaissance, Fistbump
FNGs: None
COUNT: 11
WARMUP:
SSHs
Windmills
5 Burpees
Tempo Squats
Rockettes

THE THANG:
1st Amendment – 10 Merkins, Run to Coliseum
2nd Amendment – 10 BBS, Sprint to West end of overlook, 10 BBS
Mosey to circle
3rd Amendment – 30 Rocky Balboas
Mosey to back Jim Haslam building
4th Amendment – 11’s w/dips & step ups
Mosey to Muscle Beach
5th Amendment – 5 1 minute rounds of exercise of choice
Mosey to amphitheater
6th Amendment – 10 incline merkins, 10 jump ups
Mosey up the hill to large oak
7th Amendment – box cutters
Run up to Coliseum
8th Amendment – Bernie to Asylum building
9th Amendment – 2 Bernie’s
Mosey to AO
10th Amendment – SSHs

MARY: American Hammers

ANNOUNCEMENTS:

COT: George Washington
“The Constitution is the guide which I will never abandon”.

James Madison
“The happy Union of these States is a wonder; their Constitution a miracle; their example the hope of Liberty throughout the world”.

Thomas Jefferson
“It is every Americans right and obligation to read and interpret the Constitution for himself (or herself)”.

Abraham Lincoln
“Don’t interfere with anything in the Constitution. That must be maintained, for it is the only safeguard of our liberties”.

Benjamin Franklin
“The U. S. Constitution doesn’t guarantee happiness, only the pursuit of it. You have to catch up with it yourself”.

America is unique as a country that was founded around a set of ideas of liberty and the pursuit of happiness.

Aluminum PAX

AO: asylum-pm
Q: Drum Major
PAX: Lizzy, Pele (Jon Lindberg), Lilydipper, Switchhitter (Tony), Brick, Steam, Rooney (Carl Whipple), Welch’s, Pusher, MD Hammer, Dain Bramage (Will Olson), Curveball, Abacus
FNGs: None
COUNT: 14
WARMUP:

10 Side Straddle Hops

10 rockettes

10 baby arm circles each way + overhead claps

10 cherry pickers

THE THANG:

Mosey to traffic circle – 20 flutter kicks together

Mosey to new parking lot by new baseball fields

Aluminum PAX modified workout

Set Tabata timer for 1 minute, rotating

When 1 minute timer sounds every time do 5 burpees. Then start in on the rotation of exercises.

100 squats

100 LBCs

100 SSHs

When you complete 100 of your exercise run loop mapped out around full outside of parking lot.

If you get through all 3, rinse and repeat.

 

Mosey to small turf baseball field and lineup up at home plate.

“Diamond of Fire”

1 man goes around bases forward. When he hits 1st base the next man goes. Everyone else does merkins until their turn comes.

After home lineup on other side as you come in and start doing box cutters until last man comes in then do the same thing going backwards (3rd, 2nd 1st, home).

 

Mosey back to flag, via Pickett’s Charge

MARY:

Ended with some stretching at the flag

ANNOUNCEMENTS:

COT:

Loneliness Epidemic article

Between 1990 and 2024, the percentage of college graduates who reported having zero close friends rose to 10 percent from 2 percent, which is upsetting enough. Among high school graduates, the percentage rose to a heartbreaking 24 percent from 3 percent.

For context about 55% in America are college graduates, so that leaves 45% who have a high school diploma or less.

In 1990, an impressive 49 percent of high school graduates reported having at least six close friends. By 2024, that percentage had been cut by more than half — to 17 percent. The percentage of college graduates with that many friends declined also, but only to 33 percent from 45 percent.

Causes? You may think politics, but I would say that may be more a symptom than a cause. Surely COVID and everything being online and the ease it is to isolate yourself, surely cannot help. We as a collective group need to worry less about the cause…

 

Article in NYT is quoted:

 

What is the most important single thing that you can do to heal our national divides and to improve the social and economic mobility of your struggling neighbors?

I’d submit that it’s not voting for the right candidate (though you should certainly do that), nor is it engaging in activism to raise visibility for a worthy cause (though I endorse that as well). Instead, it’s something that is at once much simpler but also much more difficult.

Make a new friend.

 

Maybe you could even make a new friend outdoors, away from your phone, spending zero dollars, while getting some exercise and hanging out with other guys where politics, education and economic levels are not a factor? If only such a thing existed, wow what a cool thing that could be. I reiterate Crash Dummies challenge from Tuesday. In the next month try and convince a FNG to come out, you may be helping them more than you realize.

Challenges

AO: asylum-pm
Q: Rooney(Carl Whipple)
PAX: Drum Major, Pusher, Crash Dummy, Brick, Pele (Jon Lindberg), Rooney(Carl Whipple), Welch’s, Dr Phil, High-Heels, Lizzy, Shogun
FNGs: None
COUNT: 11
WARMUP:
20 4-ct SSHs, Windmills, Baby arm circles, Merkin Jax (4 sequence)

THE THANG:
Mosey to overlook steps.
Dora’s – Partners complete exercises while taking turns running around loop: 100 Am hammers, 150 LBCs, 200 SSHs

Mosey to field below. 4 cones in rectangle. Exercise at each cone. First round 5, 2nd round 10, 15, 20, 15, 10, 5. Getting to next corner with Broad Jump Burpees on short sides and Bear Crawls on long sides. Exercises: Big Boys, Squats, Merkin Jax (1:4, 2:8, 3:12, 4:16, 3:12, 2:8, 1:4), Hello Dollys (2 count).

Completed about 4 rounds before moseying back to AO.

MARY: Tempo Squats, Monkey Humpers, and stretches to finish up.

ANNOUNCEMENTS:

COT: Shared challenges of past few years at work and taking on a new position (Gap Creek). “Challenges are gifts that force us to search for a new center of gravity. Don’t fight them. Just find a new way to stand.” —Oprah Winfrey

12th days of Christmas at F3.

AO: asylum-pm
Q: Pusher
PAX: Steam, Lilydipper, Brick, Welch’s, Pusher, Flashback, Drum Major (Mike Johnston), Curveball, Lizzy, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 11 HIM and Redcard too.
WARMUP:
Motivator 5
Baby arm circles/ reverse / overhead
Slow tempo squat
Twisties
Trunk Stretching on your six

THE THANG:
12 days of Christmas workout (suicide)
1-6. And 6-12. Gift from Pusher 😊🎄🎅
1st Bigboy
2nd Hello Dolly
3rd day Flutter kicks
4th day Carolina Dry docks
5th Burpees
6th diamond merkins
7th Merkins
8th Jump squat
9th Squat
10th Bobby Hurley
11th Lunge
12th Side straddle hops

For the Christmas Eve (Noche Buena)
4 stations
1st Carolina dry docks/ Merkins/ Wide Merkins
2nd LBC / Bigboy sit ups/Fluttek kicks
3rd overhead/ Baby Arm Circle/ Reverse
4th Rocky Balboa/ side straddle hop/ Mountain Climbers
10 reps all exercises

Mosey to Haslam Rock
Side straddle hop 12 reps
Mosey to the No parking sign and IRKINS 12 reps and Jailbreak back to AO
Stretching Cobra and Finally
ATM ( confusing atm). 😊

ANNOUNCEMENTS: the Forge with Steam and Brick

Word : Don’t let anybody that you can’t do it. If you have a dream, protect it

Feb/Aug You vs. You Part 2

AO: asylum-pm
Q: Steam
PAX: Guardrail (Brandon Brown), High Heels (Henry Ritchie), CRISPR (David Smelser), Rooney (Carl Whipple), Swimmies (Nathan Chesney), Butterknife, Brick (Chris Tittle), Median (Luke Brown), Honeydew (Jason Childers), Windex, Blindside (Davis Bodie), Glamper, Lilydipper (John Neece), Pusher, Booster (Les Fout), Drum Major (Mike Johnston), Curveball P (Dave Purcell), Trash Panda, Jeevan Kypa, Welch’s, Lizzy, Ghost Flag (F3Knoxville), Switch hitter, Cheetah Boy, 24
FNGs: 1 24
COUNT: 26
WARMUP:
– 15×4 SSH

THE THANG:
– Mosey to behind the admin building
– Go over the Feb/Aug You vs. You workout
– 1.5 mile (2,400 meter) run for time
– Max BBS in 1 minute
– Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up”. Shoulders touch the ground on “down”.
– Max merkins in 1 minute
– Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.
– Max pull-ups
– Max that can be performed before letting go of the bar. No time limit. Modify as necessary if AO lacks a good bar.
– Max burpees in 5 minutes
– Standard “full” burpee with a merkin and a jump. Clap or don’t clap…your choice.

– Mosey to the bottom of the long curve
– BTTW/jail breaker to the flag

MARY:
– SWS for the last 3 minutes

ANNOUNCEMENTS:
– Forg3: 9/22-9/24. Checkout the #forg3 channel for more info – 4 spots left!

COT:
“3 Strikes And You’re Not Out. There is always one more thing you can do.” – Col. Hal Moore
– From his book On Leadership, and the movie We Were Soldiers
– A lot of times, it can feel very much like “3 strikes and your out.” Maybe it’s “that mistake” or thing that keeps happening, or shortcomings or missed expectations. So what are we to do when we feel like we’ve struck out 3x?
– Take a look at what Jesus says in 2 Corinthians 12:9 — ““But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me.”
– Maybe the “there’s always one more thing you can do” when you feel like you’ve struck out is turn to Christ – who knows and sees you and your weaknesses – and chooses to love you still. The beauty of this is that it’s not on you to do one more thing, it’s about the love Christ has for you and how much he wants you to come to Him when you feel like you’ve stuck out. Walk in His grace, truth, mercy, and love brothers!