F3 Knoxville

4FALCON

AO: shamrock
Q: Eliza
PAX: Baby Boomer, Base Salary, Borg, Brick, Eliza, I-Beam, Jon Boat, LeBling, Mathlete, Mermaid, Oscar Meyer, slappy, Stitch, Waxjob, Voodoo, Skidmark, Crawlspace, Curveball, Pom Pom (Grayson Vaughn), Toretto, Dumpster Dive
FNGs: None
COUNT: 21
WARMUP: Cherry Pickers, Various Stretches, Twinkle Toes

THE THANG: Posted from the f3 nation slack

FALCON TRIBUTE BEATDOWN
BuyIn:  Together In-cadence 14 SSH

4 Rounds:
F Flying Squirrels ( 026 Reps)
A American Hammers ( 026 Reps HW)
L Lunges ( 026 Reps EW)
C Curls ( 026 Reps)
O One Lap (400m recommended)
N No Cheat Merkins ( 026 Reps)

Pick up six after 4th round

BuyOut:  Together In-cadence 14 SSH

Warm-up and Mary to be chosen by the Q.

givebutter.com/Richards

MARY: no time

ANNOUNCEMENTS: Thunderhead hike, Hardship Hill

COT: Prayers for Falcon and his family

[mountainbiking] Outnumbered

AO: mountainbiking
Q: Tank (Chris DeFranco)
PAX: Abscess, Sambo, Billy Goat, Toebox, Tank (Chris DeFranco)
FNGs: None
COUNT: 5
Rain held out for the e-bikes to outnumber the real bikes. 😥

THE THANG:
Sharps Ridge: started out looping around Lincoln trail and then heading up Sharp Shin to bomb down Nightfall. Climb up SS again and take Firebreak east to the road. Take the road all the way to the overlook where they are building a new lookout that looks like an unbelievable drop with the city of Knoxville in the background. (See picture) there we had the BOM. And afterwards continued down the road where the ebikes split off I went down the connector trail where the real bikes stayed on the road and we met at the cul-de-sac. Once there th ebikes took Knightfall again down and looped around on the new extension of Lincoln to the parking lot. The real Bikes took Independence to the cars.

ANNOUNCEMENTS: none

COT: I told the story that I heard about a bike manufacturer that decided to sell most of their bikes online. They were having about a 60% damage rate during shipping. One of their employees had ordered a TV and it was delivered to his house and he noticed how well it was being taken care of. The people were very cautious with it. He went back to his company and they decided to put a picture of a television on the outside of their box. It did have a mountain biker on the television, but it still made the box look like a television. Their damage rate went down to less than 10% after that.
This makes you think of how people treat each other. If they think that we are valuable, they will treat us so, if we are thought of is not valuable, then we are treated often times poorly. God does not see us that way. He sees us as a valuable and lovable human being, no matter what we look like or where we come from or what we’ve done. Often times people think that they need to clean their life up before they can come to God. That is definitely not true. God will clean you up once you come to him.

OG Reunion Ruck

AO: the-farm
Q: I-Beam
PAX: Mayberry, Einstein, Toto (James Smith), Lightweight, Waxjob, Driftwood (Gary Bloom), Frosty, Wall Ball (Rob Harlow), Bartman (Jason Draper), Butters, Biscuits
FNGs: None
COUNT: 12
Ruck loops with PT and sandbags.

[shamrock_running] Donuts & Coffee

AO: shamrock_running
Q: Mermaid
PAX: Mermaid, Anchorman, Freud (Eric Minton)
FNGs: None
COUNT: 3
An OTB run occurred from North Knox. We ran through the homeless streets near Karm, and then by Big Ball to say hello to the PAX mid workout. We traversed across the Henley Street bridge, then back across the Gay street Bridge, running all the way down Gay Street, through 4th and Gill, and then back to the Donut Shop. Good times were had by most.

Carry me to the Cure

AO: shamrock
Q: slappy
PAX: Tinker, Eliza, Baby Boomer, Base Salary, Mermaid, Curveball, DeVito, Honeydew, Commission, Skidmark, Pom Pom (Grayson Vaughn), Toretto, Gringo, Smoked Pickle, Command Strip, Double Dribble, John Boat, Fudd
FNGs: 1 Fudd
COUNT: 20
WARMUP:
– projectovators
– arm circles (forward and back)
– a few burpees
– circle warm up run
– Grady Corns
– cherry pickers
– stretch (calf, runner, and whatever else)

THE THANG:
– We collected all of the rucks and sandbags that we had and moved to the football field end zone
– In the end zone we all came down with FMS (flutter merkin syndrome). This is a medical condition that causes a person to perpetually rotate between 10 merkins and 10 flutter kicks. The only antidote is located in the center of the field at the 50 yrd line. The problem is that you cannot move there yourself. You must be carried. It is a good thing that Mermaid wasn’t in the end zone and didn’t get sick. Once he received the antidote himself, he was able to return without fear of illness and (man) carry one of us to the antidote. Once healed we were also able to carry the afflicted and all of the gear to the antidote. Then we all came down with FBS (Freddy-Burpee Syndrome) where again we rotated between 3 burpees and 10 freddys. Good think that Gringo didn’t get it and was able to begin the carry to the cure. After that we succumbed to MHSS (monkey humper squat syndrome) where we rotated between 10 monkey humpers and 10 squats until saved. This time it was Skidmark that began hauling our butts to the cure. Finally we had a bout of BBSSHS (big boy side saddle hop syndrome). Our bodies convulsed into alternating 10 of each until saved. This time by Toretto. It was a scary day, but we all survived.

MARY:
– Hello Dollys
– Plank Jacks
– LBC

ANNOUNCEMENTS:
– “Falcon Memorial Q” will be lead by Eliza on Monday
– Dragon Boat Race 6/15/24 – No cost, donation if you got it, just need some bros to help us win! see Honeydew for deets
– Thunderhead Challenge 5/18/24 – Hike up and down Thunderhead Mtn with your F3 Bros. Hosted by f3 Smokies.
– Hardship Hill 5/26/24 – 2 mile obstacle course on Memorial Day. Open to anyone. I’m gonna do it with my Daughter. Will you join my team?
– Sign up for a Q if you haven’t lead in the past 6 weeks.

COT:
– We can learn from our exercise today that it is a powerful thing to work together as a group with a common goal rather than OYO. It would have been pretty discouraging if you were tasked to man carry 19 other guys. It was actually pretty fun and went fast when we were working as a unit. (this was my mini COT that came to me during the workout)
– “Send Me” is our F3 region motto as well as the theme for the GTE 46 event that some of us did this past weekend. I’ve not really thought about it much until this past weekend. I thought it was more about the Davy Crockett / Volunteer / Alamo thing. No doubt that this is a central part but it is actually from Isaiah 6:8 where Isaiah is getting his commission from God to speak to his people. “And I heard the voice of the Lord saying, “whom shall I send, and who will go for us? Then I said, “Here I am! Send me.” Was Isaiah perfect? No. But he was ready to to accept this assignment from God. No doubt that God has prepared him somewhat for the challenged before without Isaiah’s knowing though.
– What do you think God is preparing you for? Is there an assignment you need to take on? Are you willing to say “Send Me.” Be on the lookout for these things, because they are all around us. Some are big things like job, church, or family needs. Some maybe are not so big, but may be just as important…an encouraging word, a bit of charity, doing your tasks with integrity, asking forgiveness, being a peacemaker, being a pleasant coworker, etc.
– In all that you face know that you are being prepared for an assignment, be ready to say “Send Me”