F3 Knoxville

Author: BackBlasts

Trust Too

AO: the-project
Q: Mathlete (Jacob Platfoot)
PAX: Biohack (Andrew Ditmer), Mathlete (Jacob Platfoot), Snaggletooth (Elijah Tafao), Rocket (dave weston), OBrother (Luke Platfoot), Ocho (Matt Hudson), Munge (Nathaniel Bond), Fire inthe Hole (Dave Duhamel), slappy (Nathan Evers), Boy George (Carey Allen), KickFlip (David Greer), Comfort Zone (Colin Courtney), Duke (Anthony Kahn)
FNGs: None
COUNT: 13
Warm-o-rama: SSH, tempo squats, LBACs, Grady corn, tempo merkins, down/up dog.
The Thang: Mosey to pool wall and remember 3 wall ups.
Mosey to playground – Dora: 250 hanging knee raises while partner runs to pool wall and does 2 wall ups.
Mosey to Pool Wall – Dore: 150 Merkins while partner runs to playground and does 2 pull ups.
Mosey to amphitheatre – 50x 4-ct core exercise, 10 derkins, then run up the hill and back. Core exercises are LBCs, Flutterkicks, Freddy Mercury, and box cutters.
Mosey to fountain and do 50 dips.
Mosey to parking lot and do a sprint.
Mary: prone rows for time
Word: some great take aways from a lecture I heard from Craig Groeschel.
Trust is built by Transparency, Empathy, and Consistency.
Transparency – When communication decreases, uncertainty increases. Better to disappoint with a hard truth than to deceive with a lie.
Empathy – Talk less, listen more. Your team will never care about your mission if you don’t care about your team.
Consistency – It’s not what you do occasionally that matters, but what you do consistently.
To earn trust, you have to give trust.
The best way to figure out if you can trust someone is to trust them.
You may be disappointed if you trust too much, but you will always be limited if you don’t trust enough.

Societal trust is as low as it has ever been. People default to distrust. Thus, we must be more intentional about building it. Go first in trust. Be transparent about your weaknesses. And remember that the three most important ingredients for success are consistency, consistency, and consistency.

Dora to the Max

AO: juco
Q: 5K (Derren Burrell)
PAX: Guardrail (Brandon Brown), Butterknife, Archie (Andy Nack), Jonathan Woodall (GUMP), Booster (Les Fout), Lil’ Spice (Chad Crawford), Data (Joey Tipton), Windex, Wanderer (Dave Staab), MC Fraud (Chris Trice), Fetch (Joel Moran), MessyHobbs, Scott/Pickle Pounder
FNGs: 1 Scott/Pickle Pounder
COUNT: 14
WARMUP: SSH
Tempo Squats
Tempo Merkins
Morrocan Night Club
Pagoda Windmill
Toe Merkins

THE THANG: Mosey to new building
Dora up
150 Dips, 250 LBCs, 300 Squats
Partner does a lap around the building
Mosey to the Courtyard
Dora up
100 Carolina Dry Docks, 200 2-count Flutter Kicks, 300 Lunges

MARY: Freddy Mecuries on the way back

COT: Eccl 4: 9-10
9 Two are better than one,
    because they have a good return for their labor:
10 If either of them falls down,
    one can help the other up.
But pity anyone who falls
    and has no one to help them up.
Acts 4:32-33
32 All the believers were one in heart and mind. No one claimed that any of their possessions was their own, but they shared everything they had. 33 With great power the apostles continued to testify to the resurrection of the Lord Jesus. And God’s grace was so powerfully at work in them all
I personallly had an experience this past Friday whereby I needed help — my daughter had slid off the side of the road in her car, and I was looking on who to call for help. I didn’t check work, I didn’t check other circles, I immediately thought of my F3 brethren. Partly location, but partly because I knew Dartgun and Mailbox for several years, and know them, I’ve sweated with them out in the gloom…and I knew they would help. That’s the church, isn’t it? This is the body…let’s live it out

What’s behind DORA number 1?

AO: the-equalizer
Q: Stripped (Carter Cross)
PAX: Blindside (Davis Bodie), Snowbird (Nick Wilson), Ribbed (Joshua Sagraves), mouthwash (Mike), Stripped (Carter Cross), Snitch (Cory Beilharz ), Headgear, Unibráu (Nick Robinson)
FNGs: None
COUNT: 8
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC | Grady Corns IC
SSH IC | Windmills IC
SSH IC | Rockettes IC

THA-THANG:
Mosey to the flag pole (CW). Partner up for DORA. Partner A runs CW lap while Partner B performs exercise at flag pole. Move on to next exercise when cumulative reps are completed.
100 Lunges (each leg)
200 Squats
300 4Ct StepUps

Elevens – Calf raises. Bridges at flag circle

STRETCHES:
Bend down & grab toes
Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: James 1

There And Back Again

AO: rampart
Q: Steam
PAX: Piston (Ralton Emory), GoDaddy (Zack Williamson), Outnumbered (Daniel Hildebrandt), Skeletor (Tyson Canup), Stage Hand, Lucille (Austin Williams), Wingman (Maverick Gregory), Feeny (Josh Banken), (Binks) Caleb McDaniel
FNGs: None
COUNT: 10
WARMUP:
– SSH: 20×4
   – 2 Cherry Pickers OYO
– Hillbilly: 20×4
   – 2 Cherry Pickers OYO
– Mountain Climber: 20×4
   – 2 Cherry Pickers OYO
– Squat: 20×4
   – 2 Cherry Pickers OYO
– Apollo Ono: 8×4
   – 2 Cherry Pickers OYO

THE THANG:
(mosey to the pav)
1: 10s
– 7 cones / 1 on each table
– Classic 10s: 1+9, 2+8, etc
– Do all the Xs in here – run to the light on the corner of the building
– Man-makers
(mosey back to the flag

MARY:
Core 4
– LBCs: 20×4
– Flutter Kicks: 20×4
– American Hammers: 20×4
– Dead Bugs: 20×4
2 rounds – sprint to the street + execute monkey humpers (10×4) and then sprint back

ANNOUNCEMENTS:
– Growth/expansion opportunities are coming in hot! Be on the lookout for more info in the channel from Skeletor
– Forg3 2023: a weekend retreat created by F3 men, for F3 men. September 22 – 24 @ Doe River Gorge in Hampton, TN
– $110 covers your food/lodging/retreat materials
– Checkout our landing page for all the info and register today ⚒️ forg3intel.carrd.co/

COT:
3 Things I Learned Last Week

(1) Don’t get complacent/too comfortable. Michael Barrett called me out for not saying the 5 Core Principles of F3 correctly when I started leading a F3 Smokies last week. It’s now part of my intro any time I lead an F3 workout. It’s not just a fun thing to say, it’s part of the DNA of F3. I appreciate the accountability bro.

(2) Real requires real. One of the F3 men I’ve met over the past 6 years and that I respect the most shared something at the end of the workout that kind of knocked me on my ass mentally, spiritually, mentally, and emotionally. Why? Because in that moment I thought “Man, idk if I would have the guts to share that this openly in a group of 20+ men after a workout.” That’s a problem. If I’m challenging/encouraging/inviting men to be their real + authentic selves, I better be doing the exact same thing. You know who you are, and I appreciate you bro.

(3) My strength will fail me, God will not. After this week, I’m smoked. Monday Q with F3 Smokies, Tuesday pre-ruck + Q at the Asylum PM, Thursday morning ruck, Thursday night ruck WOD, Friday morning workout with Shamrock, and Saturday Q with F3 Smokies. Yeah, I’m smoked. I didn’t know if I had the strength to push through this week to be honest – but God did. And that’s just the physical realm.
– “My flesh and my heart may fail, but God is the strength of my heart and my portion forever.” – ‭‭Psalm‬ ‭73‬:‭26‬ ‭ESV‬‬

Don’t stay isolated and in the shadows. Reject that. You don’t have to be the strongest, the smartest, the richest, the most connected, or the most known to find true community in F3. Shoot, I’m none of those things. Come and see what something as crazy as a 45-minute or 60-minute workout can do for you physically, mentally, emotionally, spiritually, and relationally. F3 Nation was created with you in mind. ⚒️

Tired PAX can’t shoot

AO: the-farm
Q: Waxjob (Josh Brady)
PAX: Utah (David Angel), Driftwood (Gary Bloom), Crossbar, Earmuffs (Dan Studt), Ashton
FNGs: 1 Ashton
COUNT: 6
A little muggy, but not so bad. Dark, at least to start with.
WARMUP:
20x SSH IC
5x Burpees OYO
5x Cherry Pickers IC
5x Burpees OYO
20x LBAC each way IC
5x Burpees OYO
10x Rockettes
5x Burpees OYO
10x Tempo Squats OYO
5x Burpees OYO. Warmed up yet? (no response)
5x Burpees OYO. Warmed up yet? OK!
THE THANG:
Mosey over to the stairs for 5x Calf Raise on each step, 5x squats on each landing.
Head to the Pavalon for 11s with Table Rows and Dips.
Back down to the basketball court.
8 stations set up around the court: 20 reps each station. Donkey kicks, Catalina Wine Mixer, Crabettes, Merkins, V-ups, BBS, SSH, and Mountain Climbers. After each station, grab a basketball and hit a layup, free throw, and 3 before moving to the next station.
MARY:
100x 4ct Flutter Kicks IC
20x 4ct LBCs IC
Front leaning rest until time
ANNOUNCEMENTS:
Welcome FNG Tommy Michaelides AKA “Ashton”
COT:
>From Utmost.org:
Oh, the bravery of God in trusting us! Do you say, “But He has been unwise to choose me, because there is nothing good in me and I have no value”? That is exactly why He chose you. As long as you think that you are of value to Him He cannot choose you, because you have purposes of your own to serve. But if you will allow Him to take you to the end of your own self-sufficiency, then He can choose you to go with Him “to Jerusalem” (Luke 18:31). And that will mean the fulfillment of purposes which He does not discuss with you.

We tend to say that because a person has natural ability, he will make a good Christian. It is not a matter of our equipment, but a matter of our poverty; not of what we bring with us, but of what God puts into us; not a matter of natural virtues, of strength of character, of knowledge, or of experience— all of that is of no avail in this concern. The only thing of value is being taken into the compelling purpose of God and being made His friends (see 1 Corinthians 1:26-31). God’s friendship is with people who know their poverty. He can accomplish nothing with the person who thinks that he is of use to God. As Christians we are not here for our own purpose at all— we are here for the purpose of God, and the two are not the same. We do not know what God’s compelling purpose is, but whatever happens, we must maintain our relationship with Him. We must never allow anything to damage our relationship with God, but if something does damage it, we must take the time to make it right again. The most important aspect of Christianity is not the work we do, but the relationship we maintain and the surrounding influence and qualities produced by that relationship. That is all God asks us to give our attention to, and it is the one thing that is continually under attack.