F3 Knoxville

Category: Shamrock

Head, Shoulders, Knees over Toes

AO: shamrock
Q: Voodoo
PAX: Nadia (Aaron Jacques), Caveman, LeBling, Stitch, slappy, Curveball, The Situation, Crawlspace
FNGs: None
COUNT: 9
WARMUP:
Yes

THE THANG:
I was recently told about the Knees Over Toes guy so we incorporated a few of his suggested exercises.

Started at entrance and walked backward up the hill and then moseyed to CMU pile.

4 corners workout in the school parking lot.

Round 1
-split squats (10)
-v ups (15)
-toe merkins (20)
-heels touches aka awkward turtles (25)

Traversed to each corner by lining up head to toe in a plank position and slid CMU up to person in front. Run to front of line after you pushed all the CMUs and continued until we reached the corner. Rotated between left side push, right side push, and pull CMUs on each side.

Round 2
-heel elevated squats (10)
-dips (15)
-pickle pointers (20)
-curls (25)

Bernied between each corner during round 2

Round 3 was a mix of round 1 & 2.

Completed a few burpees for penance of broken CMUs, and then racked the remaining.

MARY:
10 monkey humpers

COT:
Be mindful of the words we use. They can have consequences.

Ephesians 4:29
Proverbs 10:19, 5:4
Colossians 4:6

EHed a couple of Q sign ups, and encouraged everyone to help fill the Q calendar to take the burden off of Slappy.

Let’s Roll The Dice

AO: shamrock
Q: Mermaid
PAX: Voodoo, slappy, Honeydew, Crawlspace, Anchorman, Stitch, Mermaid
FNGs: None
COUNT: 7
WARMUP:
Simple SSH, Cherry pickers, Twisty’s, stretching
THE THANG:
Mosey to the Church, and at the church begin the no glove love leg day workout. After one round, abort and use the dice to determine the workout. Working the four corners of the parking lot, and rolling in every corner. Pausing at the pillars to do lunges, and wall squats each round.
MARY:
none
ANNOUNCEMENTS:
Convergence Saturday at the Cove
COT:
“I’ve never felt a region’s love like yours, even in my home region.” Maxime NE Sector Chief Pittsburg

Many of you were able to meet Maxime during the GTE. He drove here from Pittsburg, and proclaimed that this GTE was either #1 or #2 of the hardest GTE’s in which he has participated. He then did another GTE the very next weekend, and maybe another since. He has currently completed 10, that is exactly 10 more than I have attempted!

You may be wondering why I am talking about Maxime, and his quote above. One of the things I am learning about is asking for help. I am stubborn, I am a guy, I think I can outwork all of my problems, and let me tell you, that has proven to be untrue. F3 has been great for me in this regard, the men in this region in particular have been willing to be vulnerable, and ask for help when we need it, and that has encouraged me to follow that lead. On the F3 Nation Slack, there is a specific channel for Nantan’s, and we can network with one another and seek direction on how to do the job. This week, I posed a question to the group seeking council on how to handle an F3 problem. I received wise council, encouragement, and helpful advice. Maxime Dm’ed me directly and we conversed about the problem. He ended with the kind words about our region, and about you guys. This vulnerability that we exhibit stands out, and I think offers real growth. When we can let our guard down, and ask for help, I think real change occurs.

Two weeks ago, I had a coworker stopped and arrested for his 2nd DUI in the last three years. I was on vacation, and received the terrible news about 10PM on Wednesday night July 3rd. I drove home the following Saturday, and this man and his wife were waiting for me in my driveway so that we could discuss the incident and what happens with his job moving forward. Time will tell, there were no promises about a return to work, only a conversation about how he can heal, and restore the problems that he has created with his family, friends, etc. The theme of our conversation was him admitting that he has a problem and that he needs help. He has finally admitted that he can’t conquer this battle alone. This is a battle that he has been fighting for about 7 years, and this is the first time that I think he has a chance to overcome his addiction.

It took him being arrested for a second time to realize that he couldn’t do it alone, and I am thankful for F3 for helping me realize that I can’t tackle my problems alone. Sometimes we have to hit rock bottom to realize that problems exist, and the two times in my life that I have found myself in that pit of despair, I realized that I really wasn’t alone. It was in these moments that I have been closest in my relationship with God, and my coworker is having the same epiphany. I don’t believe that God wants bad things to happen to us, I think he wants to have a relationship with us, and some times we as men can be so dense that is takes a rock bottom experience to get our attention. A group like F3 may prevent us from bottoming out, this group may just provide a safe place to express our weaknesses, and it is in this group that I can share my deficiencies with no judgement, and seek real wisdom from men who have already walked a mile in those proverbial shoes. Men having an outlet for their vulnerabilities is what Maxime sees in our region, it is why he sees the love that we openly share for one another.

Concrete Ladder

AO: shamrock
Q: slappy
PAX: Skidmark, Crawlspace, Flower Pot, LeBling, slappy, Dumpster Dive, Honeydew, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 8
WARMUP:
– little baby arm circles forward and backwards
– big arm circles forward and backwards
– Grady corns
– Farleys
– Cherry pickers
– Calf stretches
– Runner stretch
– Mtn climbers
– Tempo squats
– 3 burpees
– Friendship fist bumps all around

THE THANG:
Grabbed a cmu and moved to the level parking lot next to Jesus. We did a heavy ladder workout with the following:
– 10 blockers
– 20 dips
– 30 man makers
– 40 mtn climbers
– 50 lunge w curl
– 60 OHP
– 70 heavy LBC
– 80 heavy squats
– 90 skaters
– 100 SSH
– 1 min plank hold
We worked our way back down the ladder but without a cmu until it was time to pack up.

MARY:
Nope

ANNOUNCEMENTS:
Uncovered is this Saturday. This is a convergence like no other. 7-8 at the Cove.

COT:
Joshua 24:15
“Choose this day whom you will serve”

Never Forget

AO: shamrock
Q: Haggis
PAX: slappy, Snaggletooth (Elijah Tafao), Skidmark
FNGs: None
COUNT: 4
WARMUP: SSH x 11
IW x 11
Don Quixote x 11
Merkins x 11

THE THANG:
Freedom doesn’t come free and we must always remember those who have paid the ultimate sacrifice for our freedom.

Mosey to Track

No Surrender x 11 each leg. Standing with hands behind head, kneel down left leg, kneel right leg, stand left leg, stand right leg= 1
EMT (Stop/Drop/Roll) chopping legs, stop, drop, roll left, merkin, roll right, up =1
V-ups x 11
E2k x 11 each side: on your 6, right ankle to left knee, bring left elbow to ankle
Ranger Merkin x 11

Failure to Launch x 11 : Al Gore (lunge while ATMs are hugging a tree) countdown from 10, on 1 launch jump and back to Al Gore
Outlaws x 11 each side: on your 6, legs together make an O to right and then to left
Rochamburpees x 11 rounds. Partner up , down in chillcut plank (elbows on ground). Rock paper scissors: Winner 1 Merkin, Loser 1 Burpee, Tie: 1 Burpee each
Groiners x 11
Elevens: start at 10 yd line , complete 10 burpees sprint to end zone and complete 1 merkin, mosey back to 20, complete 9 burpees, sprint, 2 merkins, continue
Tie Fighters- stand in lunge, baby arm circles forward x11 each leg, backwards x 11 each leg =1 x 2

Dora 50/50/50 cumulative effort Merlin/LBC/Squat while other partner runs out to 20 yd line and back

Mosey to flag

MARY: Nolan Ryan x 11 each side
Superman hold

ANNOUNCEMENTS: Uncovered next weekend

COT: Q reflected that first time this was run in September, no time to complete all of Tie Fighters or do Dora. Each day we come out we get better. The work does t get easier, you’re getting stronger.

Matthew 18:21-35
Forgiveness
21 Then Peter came up and said to him, “Lord, how often shall my brother sin against me, and I forgive him? As many as seven times?” 22 Jesus said to him, “I do not say to you seven times, but seventy times seven.[a]
The Parable of the Unforgiving Servant
23 “Therefore the kingdom of heaven may be compared to a king who wished to settle accounts with his servants. 24 When he began the reckoning, one was brought to him who owed him ten thousand talents;[b] 25 and as he could not pay, his lord ordered him to be sold, with his wife and children and all that he had, and payment to be made. 26 So the servant fell on his knees, imploring him, ‘Lord, have patience with me, and I will pay you everything.’ 27 And out of pity for him the lord of that servant released him and forgave him the debt. 28 But that same servant, as he went out, came upon one of his fellow servants who owed him a hundred denarii;[c] and seizing him by the throat he said, ‘Pay what you owe.’ 29 So his fellow servant fell down and besought him, ‘Have patience with me, and I will pay you.’ 30 He refused and went and put him in prison till he should pay the debt. 31 When his fellow servants saw what had taken place, they were greatly distressed, and they went and reported to their lord all that had taken place. 32 Then his lord summoned him and said to him, ‘You wicked servant! I forgave you all that debt because you besought me; 33 and should not you have had mercy on your fellow servant, as I had mercy on you?’ 34 And in anger his lord delivered him to the jailers,[d] till he should pay all his debt. 35 So also my heavenly Father will do to every one of you, if you do not forgive your brother from your heart.”

Forgiveness. Bring everything to God, your joys, pains, failures, everything because He wants all of you. Prayers for Pom Pom

Prayer: Haggis
Pledge
Picture

Take 5

AO: shamrock
Q: slappy
PAX: Skidmark, Baby Boomer, Caveman, Crawlspace, LeBling, Haggis, The Situation, Stitch
FNGs: None
COUNT: 9
WARMUP: SSH, tempo merkins, runner stretch, calve stretch, cherry pickers

THE THANG:
– I had planned my workout but left the exercises blank. At the end of the warmup each man called out an exercise and I randomly filled in the blank for what was next.
– Ran to the track. Went around the backside half lap, through the bleachers, and ended at the half wall near the front gate.
– For Act 1 at the half wall we did a set of step ups and merkins doing 5-10-15 each alternating between the two exercises. We followed with another set of derkins and mountain climbers.
– For Act 2 we moved to the end zone for take 5 every 5. We moved across the field stopping every 5 yards to do 5x each. First pass was alternating hello dollys & copperhead squats, second was lunge 10 yards and do 5 LBCs, third pass was alternating SSH & V-ups, and the final pass was 1 burpee every 5 yards.

MARY:
– Nolan Ryans
– Superman / banana
– Shoulder taps
– Ankle taps
– Flutter kicks
– Freddy mercurys

ANNOUNCEMENTS:
– F-3 Uncovered
– Please fill up the q calendar

COT:
After attending the funeral last night for Sarah I was struck by the impact she had by her big joyful smile and her passion for art. There were many other things but these two things really stood out. Question: Am I smiling enough? Also, what beauty or goodness am I bringing into the world with my talents?

“The aim of the person of faith is not to be as comfortable as possible but to live as deeply and thoroughly as possible – to deal with the reality of life, discover truth, create beauty, act out love.” E. Peterson