F3 Knoxville

Feels like Iron Pax

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Hands, Waffle House (Brady Greene), Matlock (Bill Maddox), Cat Gut (Mike Davis), Grandslam, Doubtfire (Nick Bond), Coolio (Greg Fox), Rainbow, Double Wide, Tropicana, Charmin (John Willis), Sawdust, Cinco (Scott McGuire), Fabio (Joe Hamilton), Woodpecker, Code Brown, M&M
FNGs: None
WARMUP:SSH, circle run, tempo merkins, tie fighters

THE THANG:2 laps of interval running.
CMU’s at the paver lot islands.
CMU rifle carry suicides.
Round 1 – 20 curls and 10 Thrusters at 4 islands.
Round 2 – 10 up & over merkins, 10 single leg dead lift each leg.
Round 3 – 5 blockies

MARY:LBC’s, big boys and gas pumpers after each set of CMU’s

ANNOUNCEMENTS:Dad camp sign ups.

COT:We are leaders and followers. Be a follower that you would want as a leader and a leader as you would want as a follower.

Ruck Loops

AO: thequacken
Q: FixerUpper
PAX: Hobie, Spellcheck, The 6
FNGs: None
Walk a loop around the park

Walk 4 loops around Gresham Middle track
PT after each lap, PAX’s choice
– Spellcheck – 20 merkins
– FixerUpper – 25 4 count flutterkicks with ruck, in cadence
– Hobie – 12 burpees
– The 6 – 20 Squats

Ring of Fire – ruck thrusters to 5


Prayer and reflection on PS 27:12
I remain confident of this:
I will see the goodness of the LORD in the land of the living

Wait for the LORD;
Be strong and take heart
and wait for the LORD

Backup plan

AO: the-farm
Q: Bartman , Choir Boy
PAX: Aladdin, Bunches, Choir Boy, Lightweight
FNGs: None

THE THANG: 4 corners, reps with rocks, hill sprints.

MARY: yes


COT: Best plans often fail…have a backup plan.

Fun ‘n Guns

AO: shamrock
Q: Stitch
PAX: Eliza, slappy, Voodoo, Anchorman, Crawlspace, Snaggletooth (Elijah Tafao), Gringo, Tinker, Waxjob, Toretto, MacGruber
FNGs: None
Moroccan Nightclubs
Temp Squats
Stretch OYO

Mosey to CMU pile

Partner up. Dora workout
100 Curls
100 Tricep Dips
100 OHP
100 Bench Press

Mosey to Football field
Lap through the bleachers.

On the field, in cadence
Flutter Kicks
Freddy Mercurys
Heels to Heaven

Ultimate Frisbee for 15 mins. 2 Teams. Half the field and between the 50 and GL. Skins win 5-2.

Mosey back to COT

I’m terrible at listening. It’s not intentional, but I truly struggle being completely present when someone else is talking. I have to almost give an F3 disclaimer when having a conversation with someone (“if I miss something you say…”) and I have to be very intentional to focus on others.

I went into banking a few years ago and that’s not the best place to be if you’re not a good listener. People are telling you very personal and sensitive details about their lives. I was only there a couple of years and I learned a lot but today’s culture calls so many to anything but listening. Not only to listen but knowing when to be silent. Does anyone listen anymore?

God has a lot to say about this;

“Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger;”
‭‭-James‬ ‭1‬:‭19‬ ‭ESV

“A fool takes no pleasure in understanding, but only in expressing his opinion.

A fool’s lips walk into a fight, and his mouth invites a beating.

A fool’s mouth is his ruin, and his lips are a snare to his soul. If one gives an answer before he hears, it is his folly and shame.”
‭‭- Proverbs‬ ‭18‬:‭2‬, ‭6‬-‭7‬, ‭13‬ ‭ESV‬‬

My challenge today is Who can we invite for coffee, lunch, a beer, and just listen? Make it all about them and see what kind of response you get. It’ll make their day and you’ll shine some much needed light.

Middlebrook loop

AO: shamruck
Q: Eliza
PAX: Eliza, Jardet, Fabio (Joe Hamilton), Trojan
FNGs: None

THE THANG: Ruck to middlebrook hit the neighborhood loop and back

COT: “the most important conversation you’ll have is the one with yourself” – David goggins

“Move, don’t think.” – Dresd