F3 Knoxville

Ruckin’ With A Legend

AO: asylum-am
Q: Sawdust , bluebird
PAX: Matlock (Bill Maddox), Tropicana, Gibbler, Hot Tub (John Muller), Coolio (Greg Fox), Pac-man, Hands, Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 11
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4 Miles

MARY: N/A

ANNOUNCEMENTS: (He) Haw Ridge coming up.

COT: A wise man doesn’t think of answers, but what questions to ask. – James Clear, per @F3_Pluto

[mountainbiking] Tour De Haw

AO: mountainbiking
Q: Abscess
PAX: Rocket, Abscess, Sambo
FNGs: None
COUNT: 3
WARMUP:Unload the bikes and discuss the route. Figure in the breezy cold temps.

THE THANG: Sambo lead us around a good mix of techy, rooty, swampy, uphill, downhill, lakeside and finished with some obstacles and jumps. Learned a few lines along the way!

MARY: Dirt Lab

ANNOUNCEMENTS:

COT:Mathew 25 God cares most about why you give than what you give. Giving is a constant state of mind. When you give to those in need you are giving to the Lord.
Keep Sambo’s daughter in your prayers.

[mountainbiking] Coldwater….ALABAMA!

AO: mountainbiking
Q: Tank (Chris DeFranco)
PAX: Abscess, Billy Goat, Tank (Chris DeFranco), Flashback, Frosty, Imaginary, Toebox, Repeat (Todd Reynolds), Waxjob, Tortoise, Sambo, Curtis Leipold “Electric Slide”
FNGs: 1 Curtis Leipold “Electric Slide”
COUNT: 12
WARMUP:
We got out of the car
THE THANG:
Started at Coldwater lower lot. Climbed 3mi up Tortoise and then climbed up and down Chilhowee 1.5mi. Went down Goldilocks 1.3mi. Climbed up Cassidy 1.3. Climbed a brutal Rock Slot .6. Went 4mi of downhill on Bomb Dog. Down baby bear .5. Stopped for lunch and BOM. Named Curtis “Electric Slide”
Baby bear down, mama bear down, mama bear up. 1.5 total. Papa bear up .7. Up Cassidy 1.3. Up talladega then down Talladega. Then down Trillium. When we split up and some took Hare down to the cars, some brought a little further, and went to Chi and oval office and came back to go down Hare. Three of us session the blue downhill track afterwards.
MARY:
None
ANNOUNCEMENTS:
None
COT:
Confession and repentance are relatively common words with scary implications. It’s tough for any person, let alone men who feel the need to be strong, protective, and proficient, to admit a weakness or inadequacy. Confession comes at a cost, and we don’t often want to pay that price.

But what are we missing out on if we continually refuse to engage in accountability? What could we begin to experience if we were a measure braver than we were afraid?

The writer of Proverbs 28 weaves the thread of vulnerability and integrity throughout the passage. We see a few verses in that “better is a poor man who walks in his integrity than a rich man who is crooked in his ways.” Later in the text, we come to a similar-sounding verse, “Whoever walks in integrity will be delivered, but he who is crooked in his ways will suddenly fall.” Clearly, the author is trying to drive home a point through his repetition: integrity is to be highly valued and is a primary component of a life of freedom.

But how do we increase integrity? How can we ensure that we are developing the right kind of roots, growing deeper in our faith while cultivating the fruit of the Spirit (Gal. 5)?

Accountability. The conviction and practice of moving out of the shadows and into the light. It’s the fundamental idea written right in the middle of Proverbs 28:

“Whoever conceals his transgressions will not prosper, but he who confesses and forsakes them will obtain mercy. Blessed is the one who fears the LORD always, but whoever hardens his heart will fall into calamity.”

He who confesses his transgressions and forsakes them (i.e., repents, turns away from, moves in a new direction), that man will obtain mercy and be blessed.

If we recoil back, being more content in the comfort of our shadows, if we are convinced that we are strong enough, smart enough, and tough enough to go through this life on our own, we will reap the harvest of that isolation. We will not prosper, and we will not mature into the men of integrity that God is calling us to become.

Burpees for 1 Minute

AO: asylum-am
Q: Rainbow
PAX: Cinco (Scott McGuire), Cat Gut (Mike Davis), Fabio (Joe Hamilton), Gibbler, Hot Tub (John Muller), Double Wide, Love’s, Waffle House (Brady Greene), Matlock (Bill Maddox), Rainbow, Pizza Pizza, Clipper, breaststroke
FNGs: None
COUNT: 13
WARMUP: 20 SSH, Windmills, Imperial Walkers, Tie Fighters, Tempo Merkins, 2 laps around the pavilion

THE THANG: completely random timer that surprised the Q as much as the PAX. Luckily there was no complaining and everyone wanted more burpees.

MARY:

ANNOUNCEMENTS:

COT: We are all influencing someone. Be aware of that. You never know how tough could impact someone’s life.

Grandslam VQ

AO: asylum-am
Q: Grandslam
PAX: Tropicana, Rainbow, P3, Sawdust, Hands, None
FNGs: 1 None
COUNT: 6
WARMUP:
Side Straddle hop
Some toe touches
Arm circles
Tempo Merkins
Tempo Air Squat
Mosey lap

THE THANG: CMU Battle Buddy

Partner 1 runs, burpee at end of lot, then run back adding a burpee each new set. Total 55!

Partner 2 does CMU work until back, alternating each time.

1. Merkins
2. Front raises
3. Overhead shoulder press
4. Curls for girls
5. rifleman carry- hold
6. Squat thrusters
7. Big boy sit ups
8. Lawn mower pulls
9. Kettlebell swing
10. Plank hold

Rinse and repeat- drop the burpees

Fellowship walk to baby Everest- catch out breath. Keep battle buddy. 1 backpedal up baby everest w/burpee at top while partner does air squats until back down.

Ab work to finish it off- multitude of core exercises until timer

ANNOUNCEMENTS: none

COT:
Thank you for those who came out for my VQ. F3 has impacted my life so much in the short time and pushed me to new levels in how I interact with my family, friends, faith and professionally. There is power in being around a group of strong Godly men each morning pushing each other to be better, which in turn makes you want to better those around you in your community.

Having a group of men to hold you accountable and push you is far and few between in the world today. Young men are struggling, you can’t find what F3 has anywhere else. You can’t do it on your own, you need connection daily with other men or something will be missing in your life.

– Seek Godly counsel, rather than worldly
– Remember what is actually important in life – put first things first
– Your kids are always watching- what kind of example are you setting.
– Discipleship- through discipline
– Presence – today is a gift!
– God gives us challenges and turning points in our life for specific reason to grow us closer to him.
– Respond to failure rather than react.

Hebrew’s 12:11- no discipline seems pleasant at the time, but painful. Later it produces a harvest full of righteousness and peace for those who have been trained by it.