F3 Knoxville

IPC 2024 – Week 3: Brenton Sandwich

AO: asylum-am
Q: Sawdust
PAX: P3, Double Wide, Cinco (Scott McGuire), Bunny, Rainbow, Grandslam, Farley, Pac-man, Flintstone (Carter Rivera), Backflow, Tecmo
FNGs: None
COUNT: 12
WARMUP: Stretching & a 400m run to show the path.

THE THANG:
Bottom Slice of Bread
Brenton WOD – (3 rounds)
– 30-yard bear crawl to the cone
– 30-yard standing broad jump back
– Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
The Meat – 3 Rounds – Descending Rep Structure – 21/15/9
Exercises
– Burpee Block Jump Over. (lay block flat side down)
– Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep.
– Perform burpee on the other side, and jump over the block laterally.
– Reminder – Each time you jump over the block = 1 rep
– Thrusters
– Iron Mikes
– Right leg-left leg = 1 rep (the hard way)
– Hand Release Merkins
– Big Boi Sit-ups
– 400m run
Format
– 21-15-9 Style
– Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.
Top Slice of Bread
Brenton WOD – 3 rounds
– 30-yard bear crawl to the cone
– 30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps

MARY: N/A

ANNOUNCEMENTS: IPC 2024 – Week 4 is Friday

COT: Quote from Tim Tebow that is great for guiding young minds – “We can control a few things: our attitude, our effort, our focus, and how we go about treating [others].”

Spicy Dragons and Planting Trees

AO: juco
Q: Lil’ Spice
PAX: Love Shaq, Lt. Dan, Windex, Guardrail, Butterknife, Wanderer, Mailbox, Haggis, Fetch, Commission, Booster, Nutcracker
FNGs: None
COUNT: 13
WARMUP:
SSHs
Dive Bombers
Cherry Pickers
Baby Arm Circles Forward and Back
Windmills
Hairy Rockettes
Squats

THE THANG:
Mosey to the Duck Pond and perform Spicy Dragons up the hill…1 Merkin, 1 Catalina Wine Mixer, 1 Plank Jack, Bear Crawl 4 paces, 2 Merkin, 2 CWM, 2 Plank Jack, Bear Crawl 4 paces…continue up to 10 or until your arms fall off.

Mosey to coupon pile with a couple of Mary stops along the way, Imperial Walkers and Freddy Mercury

Partner for DORA at the coupon pile.
One partner moseys for a lap around the building, other performs AMRAP of the following exercises with coupon:
– Curls
– Squats
– Tricep Extensions
– Rows
– OHP

Mosey to flag with stop for LBCs along the way.

MARY: No time.

ANNOUNCEMENTS: None

COT: What trees are you planting? Song by Andrew Peterson: https://open.spotify.com/track/39ILtaDgPIoTqk0u195QQA?si=8da3d823c2bd4e41

[virtuous-leadership] Theme of the week: Q 3.11 Contentment

AO: virtuous-leadership
Q: Borg
PAX: Spellcheck, Borg, Mermaid
FNGs: None
COUNT: 3
Warmup: Started the mini Solo Stove to warm things up!

THE THANG:
Joy vs Happiness?
Which of these makes you more durable, softer? Is it true that the more happiness you get, the more you need, like a drug addiction?

Key Redirect: Is being discontent a bad thing? What are you discontent about? Are you discontent because you are complaining or because of a red flag?

Discontent can indicate that something is off mission. Provide specific examples of discontent to discuss – we ended up discussing IPC, because it is current and seems to cause some PAX in F3 Knoxville to not post. So, we considered, “Is it on mission for F3 and for F3 Knoxville?”
1. “Does it grow small workout groups for men?” – If not on mission, is it causing some PAX to not post? This will interrupt their consistency every September.
2. “Is not posting during IPC, an individual PAX problem or an IPC mission problem?”
3. “Do we need to disrupt the status quo of IPC to make it better serve F3 Knoxville?” – Maybe. Most important is to support each AOQ in what they do, Then consider alternatives that allow a longer time frame to complete each workout, maybe Saturday or nomad workouts in September.
4. “Do the workouts seem to be just bigger and badder or are they valuable as planned or does it matter?” Interesting discussion, no conclusions.

MARY: Because the depth of our discussions cannot be duplicated in a backblast:
1. Each work to build a VL mtg in proximity to our AO.
2. Think about framework for a Leadership Convergence. We have a great core of respondents from the Leadership Survey.
3. Seek more contributors for the 3rdF channel. Kudos to ExciteBike (Micah Stair) for posting recently.
4. Continue IPC discussion for F3 Knoxville to clarify why there is discontent and how to resolve the discontent if it is valid.

COT: Closed in prayer. Pic to be posted by Mermaid

At the end of your rope / 4x100ft Tug Ropes

AO: brickyard
Q: Spellcheck
PAX: Appleseed, Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Lizzy, Otis, Simmons, Spellcheck, Manilow (Brent Hunter), (2.0) Bruce Lee, (2.0) DuckHunt
FNGs: None
COUNT: 10
WARMUP:
Oil cans
Cherry pickers
Tempo squats
Thai fighters
SSHs
Overhead claps
Seal claps
Tempo Merkins

THE THANG:
100s… (4-5 rounds / 2 to 3 men in a group)
Pull the 100ft rope, 100 yards / down & back
Squat Thrusters (while waiting)
BBS (while waiting)

Rope Pulls / Run Down / Bear Crawl Back
CMU lunges (while waiting)
LBC’s (while waiting)

Battle Ropes
8 rounds 2 for each man.
1 man at the end of each set of ropes
1min battles 15sec to run to the other end of the rope for another 1min battle

10 Rounds 4 for each man (repeat)
30sec battles 10sec to run to the other end of the rope for another 30sec battle

100 yard Quartered Rope Carry
Fold the rope in half four times throw it over your shoulder, mosey 100 yards, follow the leader pass the rope at the other end of the field. Two rounds for each man.

MARY:
Flutter kicks

ANNOUNCEMENTS:
runsignup.com/streethopetn
In 2020, a group of men made it their mission to help push back the darkness of child sex trafficking in St. Louis. What started as a virtual 5K, turned into a weeklong event logging miles anyway we could. Running, cycling, rucking, walking, swimming…
Four years later, more than 2,600 participants logged more than 78,000 miles. We’ve raised more than $488,000 to help survivors of trafficking.
This year, F3 St. Louis has challenged pax of F3 Nation to raise awareness of sex trafficking in their local communities…
and the men of F3 Knoxville have answered the call.

COT:
Believe 1st, Obey & Follow…

“If you openly declare that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved.”
‭‭Romans‬ ‭10‬:‭9‬ ‭NLT‬‬

“Then Jesus said to his disciples, “If any of you wants to be my follower, you must give up your own way, take up your cross, and follow me.”
‭‭Matthew‬ ‭16‬:‭24‬ ‭NLT‬‬

“Now someone may argue, “Some people have faith; others have good deeds.” But I say, “How can you show me your faith if you don’t have good deeds? I will show you my faith by my good deeds.” You say you have faith, for you believe that there is one God. Good for you! Even the demons believe this, and they tremble in terror. How foolish! Can’t you see that faith without good deeds is useless?”
‭‭James‬ ‭2‬:‭18‬-‭20‬ ‭NLT‬‬

“But the Holy Spirit produces this kind of fruit in our lives: love, joy, peace, patience, kindness, goodness, faithfulness,”
‭‭Galatians‬ ‭5‬:‭22‬ ‭NLT‬‬

All over the place

AO: the-farm
Q: Lightweight , I-Beam, Bartman, La-Z-Boy (Zac Smith)
PAX: Lightweight, La-Z-Boy (Zac Smith), I-Beam, Bartman
FNGs: None
COUNT: 4
WARMUP:
We did
THE THANG:
Mosey up causeway
11s: Rail Rows/Dips
11s: coupon Squats/Jump squats (Lunges as mode of travel)
Calf raises down the stairs
Mosey back to AO grabbed coupons:
Coupon stations
Round 1: thrusters, pizza box carry, sand bag burpees, hinges
Round 2: Curls, rows, presses, rifle carry lunges
MARY:
No time
ANNOUNCEMENTS:
Check newsletter letter
COT:
Getting back to who you are, what is confidence, con fides = with faith