F3 Knoxville

[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.

[running] New Greenways

AO: running
Q: Butterknife
PAX: Shrubbery, Trash Panda (JUCO), Erector, Butterknife, Nadia
FNGs: None
COUNT: 5
WARMUP: 1 upish

THE THANG:
30/60/90
Fartlek style workout with
30 seconds sprint and 30 seconds recovery
60 seconds sprint and 60 seconds recovery
90 seconds sprint and 90 seconds recovery

MARY: 1 downish (almost at jailbreak pace)

ANNOUNCEMENTS:

COT:

[mountainbiking] I.C. King Wednesday Night Ride

AO: mountainbiking
Q: Imaginary
PAX: Billy Goat, Sambo, Abscess, Repeat (Todd Reynolds), Frosty, Tank (Chris DeFranco), Collarbone
FNGs: 1 Collarbone
COUNT: 8
Just over 8 miles around I.C. King in beautiful weather. Trails were in great condition except a little mud on Rock City. Group rode most of the trails including all 3 hills on the south side and got in a good workout. Flashback came for COT and fellowship to discuss AL trip.

Welcome FNG Collarbone (Clarke Wilson). I’ve been good friends with Collarbone for over 25 years and we really enjoy biking together.

ANNOUNCEMENTS:
Alabama trip is a go

COT:
Rejoicing in God’s Love
For God so loved the world that he gave his only Son, so that everyone who believes in him might not perish but might have eternal life.
John 3:16
What a gift: God sent to us his own Son to share in our humanity and deliver us from the consequences of our sins and save us. This isn’t a gift granted to us as anonymous persons. God knows each of us individually, by name, and sent Jesus for us.
We should live as though that were true. I recently heard a podcast talking about how often we compare ourselves to someone doing better (looking up), but we should be grateful for what we have and look at the vast majority of mankind that doesn’t have it as well as we do in lovely East TN. Let’s live and lead as if that were true.