F3 Knoxville

[genesis-ruck] Supreme Court Circuit Work

AO: genesis-ruck
Q: Steam
PAX: Mermaid, Single (Ryan Chambers), Unibráu (Nick Robinson)
FNGs: None
COUNT: 4
WARMUP
– Carry sandbags to the Supreme Court

THE THANG
Supreme Court Circuit
– First 2 courts of the Supreme Court
– Equipment: battle rope, 60lb sand ball, 2 45lb Jerry cans, 1 60lb sandbag, 2 40lb sandbags

Stations / Xs
1. Battle Rope — L side of L net Carry
1. Rock the ropes in up/down, side2side, or cross body
1. 40lb Sandbags — R side of L net
1. 40lb suitcase carry deadlift squats
1. 45lb Jerry Cans — middle of 2 courts
1. Suite case carry Jerry Cans around both courts (start/stop at the baseline)
1. 60lb sandbag — L side of R net
1. Alternate between curls and chest presses
1. 60lb Sandball — R side of R net
1. Carry from baseline to net
2. 1 burpee on the sandball
3. Toss over the net
4. Carry to baseline
5. 1 burpee on the sandball

Execution
– Each man starts at a different station
– 2 minutes of work
– In between rounds: run up to the top of Moto Hill and back
– Move to the next station

MARY
– Carry all the sandbags and battle ropes back to the cards
– Cherry Pickers

ANNOUNCEMENTS
– Check your email + the announcements channel for upcoming events around the region

COT

One of my favorite songs – and using AI to understand it better and with more context. Here’s a summary from the NotebookLM tool:
“This text is a hymn, expressing deep religious devotion and gratitude.”” It implores God to inspire praise and highlights the singer’s reliance on divine assistance. “”The hymn recounts a spiritual journey of redemption, where Jesus saves the speaker from danger and sin.”” It anticipates a future reunion with God and the speaker’s desire to be bound to God’s love. “”The speaker acknowledges a tendency to stray and asks for divine commitment and steadfastness.”
Come Thou Fount Of Every Blessing Song
Oh, to grace how great a debtor
Daily I’m constrained to be
Let Thy goodness like a fetter
Bind my wandering heart to Thee
Prone to wander, Lord I feel it
Prone to leave the God I love
Here’s my heart, oh take and seal it
Seal it for Thy courts above
Here’s my heart
Oh take and seal it
Seal it for Thy courts above
___________________________

Google Gemini re-write with more modern terms:
I owe so much to your amazing grace, Every single day. Your kindness, like a chain, Keeps my restless heart close to you.
I know I’m likely to stray, Lord, Likely to leave the God I love. Here’s my heart, take it and make it yours, Make it ready for heaven above.
Yes, here’s my heart, Take it and make it yours, Make it ready for heaven above.

“Okay, here is a briefing document summarizing the themes and key ideas from the provided hymn lyrics:””
“”Briefing Document: Analysis of “Come Thou Fount of Every Blessing”””
“”Source:”” Excerpts from “Come Thou Fount of Every Blessing”””
“”Date:”” October 26, 2023 (Based on Request Date)””
“”Summary:”” The provided lyrics from the hymn “Come Thou Fount of Every Blessing” express deep gratitude for God’s grace, a recognition of human fallibility, and a yearning for eternal life in God’s presence. The hymn uses rich imagery and metaphors to convey themes of redemption, unwavering faith, and the transformative power of divine love.””
“”Main Themes and Key Ideas:”- Gratitude for Divine Grace and Blessings: The hymn begins with a direct invocation to God as the source of all blessings, establishing gratitude as a central theme. The lines “Come Thou fount of every blessing / Tune my heart to sing Thy grace” clearly demonstrate this. The repeated mention of “grace” throughout the song emphasizes its foundational role.
– Redemption and Salvation through Jesus Christ: The hymn explicitly references Jesus’s sacrifice and its redemptive power. The lines “Jesus sought me when a stranger / Wandering from the fold of God / He to rescue me from danger / Interposed His precious blood” illustrate the belief that Jesus’s death saves humanity from sin and separation from God. The phrase “(Precious blood)” reiterates the importance of this sacrifice.
– Human Fallibility and the Tendency to Wander: The hymn acknowledges the inherent human weakness and propensity to stray from God. The lines “Prone to wander, Lord I feel it / Prone to leave the God I love” are a confession of this inherent inclination. The speaker recognizes their own tendency to wander and seeks God’s help in remaining faithful.
– The Power of Faith and Dependence on God: The speaker acknowledges dependence on God through faith and reliance on His strength. The lines “Here I raise my Ebenezer / Here by Thy great help I’ve come / And I hope by Thy good pleasure / Safely to arrive at home” reference the Old Testament practice of raising a stone as a memorial to God’s help. The speaker hopes to reach “home” (heaven) through God’s pleasure.
– Yearning for Eternal Life and Union with God: The hymn expresses a strong desire to be in God’s presence in the afterlife. “Oh, that day when freed from sinning / I shall see Thy lovely face / Clothed then in blood washed linen / How I’ll sing Thy sovereign grace” demonstrates the anticipation of a future where the speaker is cleansed from sin and can behold God’s face. The longing for a heavenly home is reinforced in the lines “Come my Lord, no longer tarry / Take my ransomed soul away / Send Thine angels now to carry / Me to realms of endless days.”
– Commitment and Consecration: The final stanza is a plea for God to take control of the speaker’s heart and seal it for His purposes. “Here’s my heart, oh take and seal it / Seal it for Thy courts above” is an act of surrender and dedication, signifying a desire to be fully devoted to God.
– The Binding Power of God’s Goodness: The line “Let Thy goodness like a fetter / Bind my wandering heart to Thee” suggests that God’s goodness is so compelling and overwhelming that it can act as a “fetter” (a chain or restraint), preventing the speaker from straying. This isn’t a negative constraint, but a loving and protective one.
“Conclusion:””
“”“Come Thou Fount of Every Blessing” is a powerful expression of Christian faith, emphasizing gratitude, redemption, human fallibility, and the longing for eternal life. Its enduring appeal lies in its honest acknowledgement of human weakness coupled with its unwavering belief in God’s boundless grace and love. The hymn calls for a heart attuned to God’s grace, a recognition of Christ’s saving power, and a commitment to remain faithful despite the inclination to wander.”

Modified Groundhog Escalator

AO: thequacken
Q: FixerUpper
PAX: Shotgun
FNGs: None
COUNT: 2
WARMUP:
Warmup stuff

THE THANG:
Modified Groundhog Escalator
Mosey to Gresham track
At start and halfway point on each lap, perform exercises.
Jog between exercise points.
Increase reps by 10 after each lap (increase get ups by 1 rep).

Exercises were
– 10 squats
– 10 lunges
– 10 second plank hold
– 1 get up

MARY:
Nope

ANNOUNCEMENTS:
The Quacken 6th Anniversary, Monday 3/3
Escape from Haw Ridge 3/28

COT:
Walking COT back to AO due to time
Like the movie Groundhog Day, sometimes it feels like we are stuck in a never-ending loop. This was intentionally a monotonous, boring, and hard workout.

The point I wanted to make is that ,yes, there are boing and repetitive parts to our lives (taking out the trash, taking the dog for a walk, doing taxes, doing timesheets at work, showing up for our commitments). But we can be faithful to do a good job in small tasks, and this will benefit ourselves and others as well.

Prayer for certain requests. SYITG next time :v:

JUCO Ultimate Beatdown

AO: juco
Q: Wanderer
PAX: Dart Gun, Pelican, Guardrail, Windex, Fetch, Data
FNGs: None
COUNT: 7
WARMUP:
– Tempo Merkins
– Tempo Squats
– SSH
– Cherry Pickers
– LBAC forward/backward
Mosey to field… :flying_disc:

THE THANG:
Ultimate Frisbee
Every turnover Q announced 10 of:
– Merkins
– Squats
– Plank Jacks
– BBS
Every score scoring team chose 20 of:
– Burpees
– Hand Release Merkins
– Jump Squats
– LBC
Half time plank ring of fire. Each PAX counted to 10.

MARY:
– Imperial walkers
– Hillbilly Walkers
– Freddie Mercuries
– Supermans to time

ANNOUNCEMENTS:
Pelican VQ Wednesday

COT:

Continuing my theme of treasure from last Q.
“Matt 6:20-21
20. But store up for yourselves treasures in heaven, where moths and vermin do not destroy, and where thieves do not break in and steal. “”21 “”For where your treasure is, there your heart will be also.”
These verse is one of several in this section about focus. What are you focused on? Where your treasure and focus are is where your heart is. This challenge is to make sure your focus is in the right place. Nothing wrong with things of this world but they can so easily become the center of your attention.

[virtuous-leadership-school] Do some Daily Pills look Red, but aren’t?

AO: virtuous-leadership-school
Q: Borg
PAX: Spinner, Otis, Mermaid, Spellcheck
FNGs: None
COUNT: 5
WARMUP: Coffee, talk and opening prayer.

THE THANG:
– Be aware of Daily Pills that look red, but aren’t. You need trusted men around to tell you when your daily decision to do something is off mission. Maybe it looks red to you, but it may be the Daily Black Pill (DBP) – trying to stay active enough to avoid worries, despair and even depression. The DBP house crumbles, eventually.
– Habits eliminate many decisions and the practice of discretion in executing those habits – but can be good or bad. Is your DRP developing the right habits?
– Prov 25:28. Like a city whose walls are broken down is a man who lacks discretion.
– Does choice usually lead to the Blue Pill as the QSource says?
– Once you decide on a mission/goal, then a lot of choices are eliminated.
– Denying yourself is the first step in the process of becoming a virtuous leader.
– Is the lack of self discipline a slippery slope?
– Shame – How do you talk to yourself?
– Do you choose the “phariseeic” principle over the person/relationship? Which is better?
– Bricklaying – Peter jumped right in. Paul spent many years, after his conversion, preparing.
– Do you have men who will tell you if you are laying the right bricks?

COT: Prayer.

Tour de Pavilion

AO: asylum-daybreak
Q: Steam
PAX: Brick, Pele (Jon Lindberg), Lulu (Greg Huddy), Veggie (Rylen Huddy), F3 Pluto ( Hugh Nystrom), Fruit of the Loom (F3 Tallahassee), CRISPR, Lilydipper, Mr Jinxy, Honeydew, lebowski
FNGs: None
COUNT: 12
WARMUP
– SSH: 25×4
– Squat: 12×4
– Merkin: 12×4
– Rockette: 12×4
– BAC (F): 12×4
– BAC (B): 12×4

THE THANG
5 rounds of the following to start – 10 reps each
– Incline Merkins
– Dips
– Table Pull-Ups
– Step-Ups/Box Jumps
– Run to the gate and back

Begin the Tour de Pavilion

New(ish) Pavilion (NP)
– Xs: Incline Merkins, Decline Merkins, Table Pull-Ups
– 15 reps each / 1 count
Marble Pavilion (MP)
– Xs: American Hammers, Heels 2 Heaven, LBCs
– 15×4 reps each
Pitstop at the Bros Bowl
– Run up to the top
– 15 down/up merkins
– Run to the Muscle Beach pavilion
Muscle Beach Pavilion (MBP)
– Xs: Box Jumps/Step Ups, Diamond incline merkins, elevated claf-raises
– 15 reps each / 1 count
Tower Playground Pavilion (TPP)
– Xs: Squats, Imperial Walkers, Dips
– 15 reps each / 1 count

Mosey back to the Big Pavilion – but with an Asylum PM classic: the battle buddy mosey
– Share 1 thing that was good in your week
– Share 1 thing that was challenging/tough in your week

MARY
– 1 more round of the initial workout (10 reps of incline merkins, dips, table pull-ups, and box jumps/ste-ups)
– Core 4: 25×4 of the following core Xs
– Flutter Kicks
– American Hammers
– LBCs
– Freddie Mercuries
– ATMs
– 15×4 shoulder taps
– 10×4 slow merkins
– 10 merkins OYO
– SWS (Stretching With Steam)

ANNOUNCEMENTS
– Check the announcements channel for regional updates, the Send Me newsletter, and Beyond The COT podcast updates
– New formatting for Send Me – you’ll hear more about this over the coming weeks leading to March

COT
Say You’re About It – Be About It
Here are the highlights from the Word today. danhenson.substack.com/p/f3-word-11525.

– We’re here to challenge and encourage each other, work hard, and push each other to be better men for ourselves, our families, our friends, and our spheres of influence.
– My hope is that when you show up to an F3 workout (wherever that might be), you are challenged and encouraged in your Fitness Fellowship and Faith. Just as Paul encouraged Titus in leading by example in speech, conduct, and work – we should do the same thing with each other.
– Cut out the negativity, complaining, putting down others, inappropriate and over the line mumblechatter – we don’t have time for that garbage and it’s exhausting. We’re here to work hard together + maximize the time we have during a workout (45 minutes, 60 minutes, whatever).
– Our environment and surroundings should not dictate or character, conduct, and discipline, or the ability to work hard.
– The same methodology applies to the mission of F3: to plant grow and serve small workout groups for men for the invigoration of male community leadership. If we say that we’re about that mission – let’s be about that mission.
– If we say we’re about this life of High Impact Manhood – let’s be about it. Our wives, families, friends, and communities we are a part of need us to be.
– Be challenged and encouraged that you have it what it takes to be the HIM you were called to be – with the guidance of God and the help of each other. Get after it brother. Iron Sharpens Iron!