F3 Knoxville

Tag: Brick

Glow Rings

AO: shamrock
Q: Stitch
PAX: Mermaid, slappy, Smoked Pickle, Voodoo, Squatter, Crawlspace, Skidmark, Eliza, Flower Pot, Brick
FNGs: None
COUNT: 11
WARMUP:
1. SSH
2. Grady Corns
3. Neck Rolls
4. Imperial Walkers
5. Tempo Merkins

THE THANG:
Mosey to the football field for 4 corners.
1st corner = 10 Burpees
2nd corner = 25 Squats
3rd corner = 25 2-count Freddies
Run through the bleachers to the 4th corner
4th corner = 25 Merkins
REPEAT
REPEAT again

Glow Frisbee team relay from the baseball lot around the campus and back to COT.

COT:
Two verses from John…

In John 14:6, Jesus said “I am the way, and the truth, and the life; no one comes to the Father, but through me.” That’s a pretty bold statement! That’s not only a truth claim, it’s a claim that every other way is false.

In John 3:36, John says “Whoever believes in the Son has eternal life; whoever does not obey the Son shall not see life, but the wrath of God remains on him.” It sounds like a lot is on the line here, am I right??

Last Sunday on Easter, the pastor at Fellowship told the congregation that “I believe in Christianity, not because it’s helpful or helps me through hard times. I believe in Christianity because it’s true.” Good answer. I believe it to be true, also, and it’s the reason I am a Christian.
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There are many world views and religions and they all believe in different things about God and his nature. What makes one triumph over the rest? If they are all so different then they can’t all be true, right?? Isn’t that important?

I asked my son once, Why are we Christians? Have you ever been asked that? How would you respond? Could you answer that in one sentence? My 13 year old son, at the time, couldn’t find the words to articulate his beliefs and he was a bit stumped. I told him the answer to that question is… “Because Christianity is the best explanation for the way things are in reality.” It has an answer for every challenge. Will it convince everyone…no! In fact, it will convince far fewer than it will not. And, the Bible even makes that very claim.

Are the Gospels reliable? Is the Bible the inerrant Word of God? Is Jesus really who He says He is? There are many good reasons to trust in Jesus as God, the Bible as God’s word, and the claim that Christianity is true. If you want to dive deeper into that, do some research and find the answers for yourself. That, or you know how to reach me.

[genesis-ruck] Carry On

AO: genesis-ruck
Q: Single (Ryan Chambers)
PAX: Steam, Brick
FNGs: None
COUNT: 3
WARMUP: Cherry Pickers, IT Department Stretch, Little Baby Arm Circles

THE THANG:

Genesis Ruck

Thang 1

4 Rounds

10 Sandbag Thrusters
10 Sandbag Curls
100m Farmers Carry

Thang 2

100m Bear Hug Carry
20 Sandbag over Shoulder
100m Bear Hug Carry
20 Sandbag Squats
100m Bear Hug Carry
20 Ruck Step Ups

Ruck down greenway path till time.

MARY: Ruck back to flag

ANNOUNCEMENTS: See Slack

COT:

Stay Consistent in the areas that matter most in your life.

Locking Shields

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Drum Major, Lilydipper, Abacus, Lizzy, Mr Jinxy, Pusher, Crash Dummy, Curveball, Welch’s, Brick, MD Hammer, Pele (Jon Lindberg)
FNGs: None
COUNT: 12
WARMUP: 20 SSH, 10 Cherry Pickers, 10 Tennessee Rocking Chairs, 10 Grady Corns, Yoga Stretches, 10 Hand Release Merkins

THE THANG:
MOSEY to Slope on Picketts Charge.
HILL PYRAMID!:
Run up the slope and back down. Every time you get back down do the exercises (10 REPS EACH):
– JUMP SQUATS
– JUMP SQUATS / BOTTLE OPENERS (2-count)
– JUMP SQUATS/ BOTTLE OPENERS / BIG BOY SITUPS
– BOTTLE OPENERS / BIG BOY SITUPS
– BIG BOY SITUPS

Mosey to Center of Colosseum.
JINXY’S FOUR AND A QUARTER. Start at bottom of hill, run to tree about 2/3 to Admin Bldg, and do 25 reps of an exercise, return to starting position. R&R 4 times, totaling 100 of the exercise.
Round 1: Carolina Dry Docks
Round 2: Imperial Walkers (single count)
Round 3: Lunges (single count)

Mosey to Stop sign on circle drive.
MODIFIED WELSH DRAGON (4-ct Bear Crawl, 1 Merkin, R&R up to 10 Merkins… always only 4-ct Bear Crawl). Run to where the railing begins and do the 1st rep, run back to do the 2nd rep, etc.
AYG to Flag.

MARY: A little light stretching.

ANNOUNCEMENTS: Hardship Hill, Ascent Leadership School at Frozen Head

COT: NO GAPS IN THE WALL!
Three years ago Judge Judy, who was our Nantaan at the time, wrote an article in the weekly newsletter called Cracks in the Foundation, which alluded to some situations surrounding F3 that resulted in fractures within groups and between individuals. That message was very timely back then, and as some of you are aware, there’s a little bit of that going on right now. Nothing that I don’t think we can fix, but some things that if we don’t address could just continue to fester. So for my Word, I just wanted to reiterate what I feel is F3’s absolutely greatest attribute: it’s ability to inspire us all to be better men through SHARING. Sharing of the Suck from the workout, Sharing in the responsibilities of being Q, Sharing of life experiences in the Circle that others may learn from or be inspired by, etc.

We often use the term “Lock Shields” in F3. Think about that for a second. What comes to mind? I have this image from Lord of the Rings or a movie about the Roman Empire of a bunch of warriors facing a common enemy, and each one of them standing shoulder to shoulder with their shields up. If it was just one dude, he’d get surrounded, overwhelmed. But it’s a bunch of warriors that are aligned in a common purpose: PROTECT EACH OTHER’S SIX. If there’s a crack or a gap in the wall, then everyone is in deep doo doo.

To no one’s surprise, the guys in F3 have differences. We have our differences in Faith, Politics, what kind of workouts we want to do out here, and maybe even differences in how we think F3 should operate. That’s fine! But how do we keep locking shields if the guy next to us is of a different political party? Religion? If he has way more hair and is better looking than the rest of us (thanks guys… you know who you are…)? It comes down to RESPECT for your brother, who’s out here trying to get 1% better, just like you are. When we’re out here, we lay our differences aside. When we’re out here, I’m continually trying to figure out ways to better serve you so that you can serve others. This requires that we keep that wall tight. NO GAPS IN THAT WALL. And I hope we all have that mindset. But whatever differences we have can be overcome with Grace and empathy and understanding

LT. Dan ain’t got no legs!

AO: asylum-pm
Q: Rap Sheet (Lucas Johnson)
PAX: Piston, Route 44 (Aaron Childs), Abacus, Brick, Curveball, Drum Major, Lilydipper, Lizzy, Pele (Jon Lindberg), Rap Sheet (Lucas Johnson), Title IX (Christian Prescott), Captain aka Tim Burnett
FNGs: None
COUNT: 12
WARMUP:
SSH
Merkins
Mountain climbers
Willie Mayes Hayes
Toe merkins
Squats

THE THANG:
Had to improvise due to the weather and head to the pavilion

– 4 lap @ mosey pace
– 1 lap lunges
– 2 laps @ 60% max pace
– Burpee broad jumps length of pavilion and back
– 4 laps @ slowsy pace
– 35 cactus squats on picnic tables
– Sprint past ball fields and back
– 2 minute wall sit

MARY:
1 full round of Round Robbin which included a lot of abs. And of course MORE RUNNING. (Thanks Piston..)

COT:

Galatians 6:9
“And let us not grow weary of doing good, for in due season we will reap, if we do not give up.”

There are times when doing the right thing feels hard. Leading our families with patience, showing up consistently, working with integrity, being present for others is a grind. And if I’m being completely honest, it’s extremely exhausting.

Paul writes this to remind us: DONT QUIT. DONT GIVE UP. Even when no one notices. Even when it feels like it’s not making a difference. Because in God’s time – not always our time – we will reap a harvest. The seeds you’re planting through your effort, your words, your presence – THEY MATTER

Things why as men we keep showing up. Why we push through workouts like this. Why we keep being intentional husbands, fathers, friends, and brothers in F3. Because we are trusting in something bigger than we can see or even comprehend.

So as we go: You’re not alone. It IS worth it. Keep going. Keep being HIMs.

Good work tonight men! It was a pleasure to be able to come be apart of your beatdown and we are looking forward to seeing you guys in the future when you infiltrate RoCo! Until then, we will see you men in the gloom :punch:

[genesis-ruck] The Monday Before Mountain Man

AO: genesis-ruck
Q: Steam
PAX: Single (Ryan Chambers), Mermaid, Brick
FNGs: None
COUNT: 4
THE THANG
– 25-30 minutes of rucking down/back the Jean Teague Greenway at a good pace
– 15 minutes of strength training/mobility
– Backwards walk down/back
– 12 merkins
– 12 squats
– 12 curls
– 12 chest presses
– Front carry ruck down + back
– 15 minutes of stretching
– Leg swings: 12×10 each leg
– Gate openers: 10
– Gate closers: 10
– Apollo Onos: 10
– 1/2 parking lot + back: Ground Scoop
– 1/2 parking lot + back: Rockettes
– 1/2 parking lot + back: Knee to chest and lunge
– 1/2 parking lot: Zombie Walks
– On the 6: right leg over
– On the 6: left leg over
– On the 6: left leg back / right tucked in
– On the 6: right leg back / left tucked in
– Merkin position: right arm under
– Merkin position: left arm under
– Money stretch
– Knee rotations

COT

3 Things From A Men’s Retreat This Weekend

(1) Biblical Manhood Definition/Example
“Some of you will rebuild the ancient ruins; you will restore the foundations laid long ago; you will be called the repairer of broken walls, the restorer of streets where people live.”
– Isaiah‬ ‭58‬:‭1‬‬2

(2) Nehemiah 4 — Progress In Spite Of Opposition
– ‭‭Nehemiah‬ ‭4‬:‭6‬ — “So we rebuilt the wall until the entire wall was joined together up to half its height, for the people had the will to keep working.”
– ‭‭Nehemiah‬ ‭4‬:‭10‬ — “In Judah, it was said: The strength of the laborer fails, since there is so much rubble. We will never be able to rebuild the wall.”
– ‭‭Nehemiah‬ ‭4‬:‭16‬-‭18‬ — “…The officers supported all the people of Judah, who were rebuilding the wall. The laborers who carried the loads worked with one hand and held a weapon with the other. Each of the builders had his sword strapped around his waist while he was building, and the one who sounded the ram’s horn was beside me.”

(3) The Picture Of What A Man Does From Nehemiah 4

– He hears the noise
– He hears the negativity
– He hears the pushback
– He still builds the wall and does the work (Nehemiah 4:6)

Why?
– We cannot go back or stop — too much is at stake.

This is a vision of what can be – through Christ.
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