F3 Knoxville

[genesis-ruck] Nightmare Before Christmas…. Part 1

AO: genesis-ruck
Q: Brick
PAX: Mermaid, Single (Ryan Chambers), Steam, Lizzy
FNGs: None
COUNT: 5
WARMUP:

SSH
LBAC
Cherry Pickers

THE THANG:

.2 mile shuffle
10 burpees slick
10 sit-ups w ruck
10 4C flutter kicks w ruck
10 merkins w ruck
10 squats w ruck
10 4C mountain climbers w ruck
10 4C SSH

Rinse and repeat 4 more times

Rucked up Moto Hill for a wonderful view of the pool

MARY:
No time

ANNOUNCEMENTS:
Polar Bear Plunge
Smokey Convergence
Hot Toddy Triple Q
Forge

COT:

God’s Most Successful Setback

Therefore God has highly exalted him and bestowed on him the name that is above every name, so that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, and every tongue confess that Jesus Christ is Lord, to the glory of God the Father. (Philippians 2:9–11)

Christmas marked the beginning of God’s most successful setback. He has always delighted to show his power through apparent defeat. He makes tactical retreats in order to win strategic victories.

In the Old Testament, Joseph, one of the twelve sons of Jacob, was promised glory and power in his dream (Genesis 37:5–11). But to achieve that victory he had to become a slave in Egypt. And, as if that were not enough, when his conditions improved because of his integrity, he was made worse than a slave: a prisoner.

But it was all planned. Planned by God for his good and the good of his family, and eventually for the good of the whole world! For there in prison he met Pharaoh’s butler, who eventually brought him to Pharaoh, who put him over Egypt. And finally, his dream came true. His brothers bowed before him, and he saved them from starvation. What an unlikely route to glory!

But that is God’s way — even for his Son. He emptied himself and took the form of a slave. Worse than a slave — a prisoner — and was executed. But like Joseph, he kept his integrity. “Therefore God has highly exalted him and bestowed on him the name that is above every name, so that at the name of Jesus every knee should bow” (Philippians 2:9–10).

And this is God’s way for us too. We are promised glory — if we will suffer with him as it says in Romans 8:17. The way up is down. The way forward is backward. The way to success is through divinely appointed setbacks. They will always look and feel like failure.

But if Joseph and Jesus teach us anything this Christmas it is this: What Satan and sinful men meant for evil, “God meant it for good!” (Genesis 50:20).

You fearful saints fresh courage take
The clouds you so much dread
Are big with mercy and will break
In blessings on your head.

>From “Joseph and Jesus: God’s Successful Setbacks”

[virtuous-leadership-school] Missionality

AO: virtuous-leadership-school
Q: Mermaid
PAX: Baby Boomer, Mermaid, Spellcheck
FNGs: None
COUNT: 3
We gathered to discuss the Q point of missionality, but the Q read the wrong chapter, one didn’t read, and the other didn’t finish reading the chapter. Despite being wholly unprepared to discuss the correct chapter, we had a great theological discussion that ended up on the mission. Since I read the wrong chapter, I spoiled next week, but you still have to read!

This group continues to have meaningful life conversations that better prepare me for leading, and I find improvement in personal relationships, and I find my spirituality growing because of the healthy challenges we discuss each week.

Borg was missed. Have fun in Nashville!

Santa’s Helpers

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: fast-n-easy (Nate Votta), Natty, Colonel (Alex Wallace), Switchgrass (Stacy Clark), Herbie, Bail Bonds, Appleseed, Spellcheck
FNGs: None
COUNT: 9
WARMUP: arm circles, oh claps, seal claps, tempo squats, cherry pickers, stretch

THE THANG: Sandbag workout partner 2 sets
10 lateral burpees

10 throws
20 Plank pulls
30 Bradford press

Carry the green way

5 OH press
10 Rows
15 Squats
5 Burpees

Carry with partner

COT:

“Discipline is choosing between what you want now and what you want most.”
Abraham Lincoln

– DOING WHAT NEEDS TO BE DONE EVEN WHEN YOU DON’T FEEL LIKE DOING IT.

New Cameos Daily

AO: the-equalizer
Q: Bookman
PAX: Bookman, Stripped, Ribbed, Swimmies (Nathan Chesney), Cheney
FNGs: None
COUNT: 5
WARMUP: mosey’d to flagpole, did some lbacs, rockettes, twisties, and SSHs

THE THANG:
Lap full effort, 20 merkins, 30 squats, 20 mountain climbers. Repeat once

2 laps, half effort, 30 sec plank, 15 lunges each leg, 10 burpees

200m sprint, slowsy to flagpole, 50 SSHs, 30 dips, 40 squats

200m sprint, 10 merkins, 15 bbs, 15 iron mikes

MARY: stretching it out

ANNOUNCEMENTS:

Coffeteria 12/23/24
Cofeeteria/bourbonteria 12/27/24
Service Opportunities- check Slack channel
F3 Smokies convergence 1/4/25
Triple hot toddy Q 1/11/25
Emergency contact sheet to be attached to AO channel shortly- voluntary

F3 in the Nude this coming summer

Gaetz and Snookie have Cameos if you’re looking for a good, quirky Christmas gift for a loved one.

COT: make sure to rest your mind, body, and spirit

No Comfort

AO: juco
Q: Dart Gun
PAX: Love Shaq, Booster, Guardrail, Waffles, Windex, Suds, Ike, Dart Gun, Wanderer, Mailbox, Pelican
FNGs: None
COUNT: 11
WARMUP:
Motivators (countdown style from 6)
Harry Rockets
Merkins OYO
Tempo Squat

THE THANG:
Mosey to the coupon pile – stopping at trees to do Burpees!
Merkins with the coupons
Hold plank – move the coupon around your hands

Dora:
2 rounds of Amrap – Curl/Squat/OHP
Partner runs to the pull up bar and does 2-5 before returning

Merkins OYO

Wall sit while we pass the CMU

Mosey back stopping for merkins and slow crossing mountain climbers

MARY:
One more round of merkins
Flutter kicks
Freddie Mercs

ANNOUNCEMENTS:

COT:
Getting out of your comfort zone:

What if your best laid plans and goals were thrown off for some reason….there are terrible ways that can happen like losing your job or an accident, but there are also positive ways like job opportunities, unexpected callings or kids

The character of a person…and in this case a MAN… is how you react in those situations. I don’t want a show of hands, but if you cringed or had a negative reflection of how you would probably react…then you need to remember that gods in control. You should feel comfort in Him and fall back on your values and trusts that you are in good hands.

Sometimes He like to take us out of our comfort zones and frankly laughs at them. He’s laughed at mine twice over the past year…

Matthew chapter 4
Jesus, God’s son is the trustworthy one
Example in chapter 10: throwing sheep into a den of wolves. Trust in Him.