F3 Knoxville

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AO: juco
Q: Haggis
PAX: Mailbox, Zerolingo, Booster, Waffles, Wanderer
FNGs: None
COUNT: 6
Warmup SSSH IW Tempo Merkins Don Quixote

Dora 123 Merkins, Squats and squishy LBC (the sounds were fantastic)
P2 takes sandbag and walks 30 yards and back farmer carry (r then l) shoulder carry (r then left) front/back carry

Competed in Brolympics sandbag toss (throw 60# bag, then 40 bag twice. Mailbox (with one hand) edged out Haggis

Did an “Indian ruck” with sandbags with no specific destination, leader chose time leading and route.

Got back in time for quick Mary including flutters, Nolan Ryan’s (side plank with punches) Freddy Mercury and Superman swimmers. Squats for time as Rushers arrived

Q shared 7th birthday from bone marrow transplant this past Sunday. Talked about the appreciation of support from so many across the years. Along the ruck Zerolingo asked about what is the part of F3 I enjoy the most and I quickly stated the fellowship:being around solid men with similar thoughts and beliefs who help to encourage rather than tearing you down. It’s a joy to call you brothers.
Prayers for many in the circle, especially for Mailbox and happy birthday to Butterknife’s daughter Rachel!

Prayer Pledge Picture
:flag-scotland:

4 corners and angry bungies

AO: juco
Q: Guardrail
PAX: Dart Gun, Pelican, Fetch, Wanderer, Windex, Booster, Archie
FNGs: None
COUNT: 8
WARMUP: SSH, Mountain climbers, Moroccan night clubs

THE THANG: 4 Corners, laps of 10,20,30,20 and 10 with Jack Jack Jacks (Star, regular, plank Jacks), Squats, Crabettes and Flutter kicks (or choose your own core)

Bernie up the hill to the PUB (Pull Up Bars), where bungies helped us achieve 30 pull ups each. Down to the CMU’s for 30 curls, then Bungie resistance run back.

MARY: Guardrail dips, LBC, Hello Dolly, Pickle pounders

COT: Be angry and do not sin. Do not let the sun go down on your anger. Eph 4:26

Am I allowing myself to get angry about the things God is angry about or do I get angry about my own comfort, preferences or agenda? Confession – it’s the latter. Am I showing my anger in productive ways or taking it out on the people around me?

Consider Jonah – and his unrighteous anger b/c God was merciful.
Consider Jesus – angry over God’s glory and the respect His law wasn’t getting.
Jesus’ angry wasn’t about his comfort. Jonah’s was. Be like Jesus. Prayerfully figure out what to get productively angry about.

Most wouldn’t

AO: juco
Q: Guardrail
PAX: Dart Gun, Fetch, Booster, Butterknife, Wanderer
FNGs: None
COUNT: 6
WARMUP: Usual: SSH, Cherry pickers, Tempo merkins

THE THANG: Mosey to the big parking lot and use the hill towards the barn for 11’s: Catalina Wine Jack at the bottom, star jumps/jacks at the top
100 hops over the metal gaurdrail, 3 trips on “animal hill” behind that guardrail, craw, bear, peinguin down, run up.
Attempted the 4 person octopus and then 30 merkins for 30 parking spots.
Mini burpee tree biscuit in the back corner for about 25 burpees, then leg raises on the loading dock, dips at the hex benches and step ups on the brick. Sprint, bear across the west lot

MARY:hill billy walkers and flutter kicks.

ANNOUNCEMENTS: 5 days till brolympics

COT: in Matthew 24 Jesus says that as
Wickedness increases>>>Love of MOST will grow cold.
Old men have a path to choose; rather men have a path to choose and the path is clear once they are old
Bitter, or better
Dirty old man or sweet old man. But it’s never too late.
On this veterans day, I want to honor my dad, a Veteran and a guy who is growing to in his Love for the Lord and is a sweet, and funny, old man.
Sweet old man is going to not come from me, but from God’s love in me
I need to grow in passion, not let it grow cold and do what MOST won’t do.
What things do you see good men do?
– In community
– prayer
– Time in scripture
– realizing the stakes are high

Ode To 5K

AO: juco
Q: Butterknife
PAX: Guardrail, Zerolingo, Ike, Windex, Wanderer, Pelican, Butterknife, Love Shaq, Booster, Lt. Dan, Chuck Munsey, Zerolingo
FNGs: 1 Zerolingo
COUNT: 11
WARMUP:
SSH
Windmills
Tempo Merkins
Tempo Squats
Bear :bear: Crawls
Crawl Bears :bear:

THE THANG:
Run the greenway up to Valley Vista and back to campus.

Stopping for a rotation of the below exercises:
Flutter kicks
8 count Merkins
BBC
Squats
Flutter kicks
Monkey Humpers
BBC
Burpees

MARY:
Bear :bear: Crawls
Crab :crab: Walk
Walking lunges

ANNOUNCEMENTS:
Brolympics/ 9 year anniversary

COT:
Man this has been a crazy week at the Bailey household. I imagine it was a little crazy for all of us. I was originally going to talk about the Presidential election 🗳️ but decided to talk about something different. Although the two things I want to focus on could probably be tied to that as well.

My wife signed up for the Indy race back in February and we were supposed to be leaving later this morning and head to Indiana. We were going out for dinner and then taking it back to the hotel. The plan was for her to wake up and run her marathon.

Plans have changed. My daughter broke her arm Wednesday and has surgery scheduled at 11 AM this morning.

So what I would like to talk about is sacrifice and compassion.

My wife has been training her butt off for months. Waking up early on Saturdays or Sundays to get in long runs to prepare for this race. We thought we were taking my daughter to get a cast yesterday and that’s when we found out she would require surgery. I was trying to make a way for it to work so that my wife could go ahead and run her race, like staying back with Rebecca while she went to Indiana. She couldn’t bring herself to do it because she knew she wouldn’t be focused she knew she would be worried about my daughter. that’s both sacrifice and compassion.

Doc McStuffins AKA Dr Keith Gray spoke at my church a couple of weeks back and he defined compassion.

Compassion is made up of these 3 things:
Seeing others with empathy
Listening without distraction
Bold & Sacrificial action

“I love the Lord because he hears my voice and my prayer for mercy.”
“Because he bends down to listen, I will pray as long as I have breath!”
‭‭Psalms‬ ‭116‬:‭1-2

Halloween Pictures in costume

AO: shamruck
Q: Mermaid
PAX: Booster, Flower Pot, Mermaid, Eliza, The Situation
FNGs: None
COUNT: 5
Pretty simple: we walked about 3.5 miles and took a great pic along the way on a wagon decorated for pictures. The COT was a snippet from my Virtuous Leadership Q earlier in the week. The personal growth happening as I sharpen Iron with other men as it pertains to leadership is more than I can put into words in this space.