F3 Knoxville

Marlene

AO: asylum-pm
Q: Lilydipper
PAX: Snaggletooth (Elijah Tafao), Welches (Leland Murphy), Pusher, Crash Dummy, Colonel (Alex Wallace), High Heels, Swimmies (Nathan Chesney), Pele (Jon Lindberg), Brick, Lilydipper, Catnip, Aardvark (Asher Jensen)
FNGs: 1 Aardvark (Asher Jensen)
COUNT: 12
WARMUP: 20 Side-Straddle Hops, 10 Mountain Climbers, 10 Windmills, 10 Tempo Merkins, 10 Rockettes, 5 Pterodactyls Forward and Backward

THE THANG: Mosey south to the mulch trail and then to the cul-de-sac that is south of the Coliseum. We will stop to do 10 Burpees, and 20 Freddie Mercuries.
Mosey downhill to the tree that is across the street from the Outdoor Chapel. We will do 20 American Hammers.
Mosey to the Exercise Machines. We will stop to do two 25 rep sets on machines of choice.
Mosey to the Bros Bowl. We will go around the three rings of power, stopping to do 25 Bench Dips at the benches on top and 25 Merkins on the bottom each time.
Mosey to the Caribbean Parking Lot. We will run a Candy Canes around the parking lot until we get to cone placed on other side of parking lot. We will stop at every other island to do 20 Carolina Dry Docks. The man who finishes exercises at the cone first sweeps all men back to the start.
Mosey to the parking lot across the roadway and go to the shaded area just right of the nice restrooms. From there we will run across the field to Haslam’s Rock. We will take a 20 second gander at the beautiful valley and water below.
Mosey to AO.

ANNOUNCEMENTS: Iron Pax Upcoming. Also, look in Slack for where to meet for Bluegrass PM tomorrow as there will be an evening school gathering of parents and students that evening.

COT:
Prayers
Prayer of praise for Pusher’s daughter who as a Freshman at UT will be able to march out onto the field with the famous T at the first football game.
Message
I had a patient in my psychology practice who had been my patient for about 15 years. I will disguise names due to reasons of confidentiality but let’s call her Marlene. She suffered from a long history of Major Depressive Disorder. Marlene died of natural causes on August 2, 2024.
Marlene’s story was a sad one, because of her depression and difficult history with her mother and some of her siblings. But like so many people who suffer with mental illness, her story was a beautiful one as well and one that I can learn from.
Marlene had a difficult childhood history. She suffered abuse and that abuse contributed to her depression. She loved her mother but her mother could be discounting and hateful. That relationship contributed to a great bit of hurt for Darlene and impacted her relationships with others in the future. Darlene could be very dedicated to others but could also get hurt easily and just write people off, saying to hell with them and never wanting to speak to them again.
One person that I am thankful Marlene never wrote off was her 2nd husband. Let’s call him Larry. When I first met Marlene, she had only been married to Larry for a short period of time. She talked about how good a man he was and how much he loved her and did for her – yet, she felt he wasn’t as attractive as men that she had previously had relationships with and wondered about her marriage.
Larry’s goodness and love for Marlene never wavered. Marlene learned that love has much more to do than with how physically attractive one is. Over the years, Marlene’s love for Larry continually grew. During her most depressing times, when she felt the most distrusting of and hurt by others, she knew Larry loved her and she was very thankful for him. Marlene’s love for Larry grew as his diabetes got worse, leading to very poor eyesight for him that approached blindness. Her love for him grew when he lost his job because of the blindness. Because of his blindness, Larry had to be led about when outside of the house. Inside the house, however, he was alright because he knew the house so well. He could even cook up a mean dinner as long as the food items were in the right place.
Marlene was close to her own daughter and two grandchildren. She and Larry used to go to the grandchildren’s ball games. Of course, Larry was not able to see everything that happened because of his eyesight but could hear the reports about what was happening. Marlene’s ability to go to the games, however, diminished as she began to suffer from heart issues and orthopedic issues, particularly in her back and legs. It began to hurt her to walk, even for short distances, but she would often go to the games despite the pain.
Marlene began to smoke some marijuana, finding it helped her with the pain. The use of drugs was something she had taught her daughter to always stay away from. When her adult daughter found out this year that her own mother was smoking marijuana, she got so upset that she refused to talk to Marlene. This, of course, hurt Marlene greatly. She apologized to her daughter and stopped using marijuana but her daughter held her silence. She did let Marlene talk to the grandkids. Marlene and I talked about how her daughter would eventually break her silence.
Like I said, Marlene had cardiologic or heart issues in addition to her back and leg pain. In mid-July Marlene developed an infection in her heart. That led to sepsis. She was hospitalized and treated with antibiotics and other medical drugs. Her daughter, who had been so upset with her mother, rushed to the hospital immediately and stayed with her every day and night during her treatment. Marlene did get out of the hospital for about five days but problems reoccurred and she was rushed back to the hospital. Unfortunately, she died the next day. It was her daughter who called to let me know of her passing. Marlene had told her daughter that if anything ever happened to her, to be sure to let Dr. Neece know.
What have I learned from Marlene? Here are a few of the things:
That there is beauty in the stories of all people.

That marital love means so much more than physical attraction and that physical attraction grows as we develop a more meaningful love with our spouses.

That there is a powerful capacity to love within even those who distrust others or turn their backs on others.

That we should never give up on people we love who get angry with us and turn their backs on us.

That people like Marlene, who may not be great leaders, or wealthy, or vocationally successful, or even mentally or physically healthy, can touch us profoundly, thereby impacting our lives and maybe making us better people.

Marlene, I know you are up there with God and, if you are listening, I love you!

[westhillsotb] 5 Things

AO: westhills-ruck-otb
Q: Steam
PAX: Single (Ryan Chambers), Mermaid, Brick, Humper ( Sam Hartness )
FNGs: None
COUNT: 5
WARMUP
– SSH: 15×4
– Rockette: 10×4
– Apollo Ono: 10×4
– Little bit of this (arm across)
– Little bit of that (arm over)

THE THANG
IP — Moto Hill 3x (w/out weight)
– Base: 10 lunges
– Top: 1 burpee
– Rinse and repeat 2x

Ruck through the park with 4 Reps Checkpoints
– 20 merkins
– 20 squats
– 20 curls
– 20 chest presses
– 20 rows
Route —> footpathapp.com/routes/1978308a-2def-45b8-9020-64166c01a53b

COT — QSource 3.4 (Vision)
f3nation.com/vision

Sur-Ser Continuum. A Survivor is too busy trying to live through the day to think of anything outside of himself. A Sad Clown is too consumed with trying to achieve a perfect balance between what he takes and what he gives to do anything but daydream of a better place. Only the Servant, the person whose Purpose it is to seek Advantage for others, has the capacity to transcend his own material and spiritual needs long enough to put Vision into action.

TPQ — Are you surviving or serving?

Trifecta + Bonus

AO: asylum-daybreak
Q: Steam
PAX: Brick, Bookman, Jumbo(Carter Dickens), Tropicana, Mia (Max), Mermaid, Eliza, Drum Major, Cart Girl (John Sadler) (Chatt, TN), Lilydipper, lebowski, Qbert, Pele (Jon Lindberg), Snitch (Cory Beilharz ), High Heels, Grandslam, Dain Bramage (Will Olson), Crawdad (Robbi Dickens), 0
FNGs: 1 0
COUNT: 19
WARMUP
– 6-Count Burpee: 10×4
– SSH: 12×4
– Mountain Climber: 14×4
– Merkin: 16×4
– Morrocan Night Clubs: 18×4
– LBC: 20×4

THE THANG
(1) Rings of Power
– 7s
– Merkins (bottom)
– Squats (top)
– 6:1, 5:2, 4:3, 3:4, 2:5, 1:6
– 6 Merkins first
– Run the inner ring

(Mosey to Muscle Beach)

(2) Muscle Beach
– Modified Murph
– 50 pull-ups/chin-ups
– 100 merkins
– 150 squats

(Mosey to Isengard)

(3) Isengard
5s
– Wall: Incline merkins
– Wall before pavilion: Box jumps/step ups
– Bear crawl up the green
– Run back down the stairs

(Mosey to the new AMP)
– 10 incline merkins
– bear crawl up to the next level
– 10 decline merkins
– crawl bear to the next level
– 10 incline merkins

(Mosey back to the flag — taking the two rucks from Eliza and Mermaid – switching between men along the way)

MARY
– Cherry-pickers
On The Curb / Down + Backs
– Karaoke
– Rockette/Zombie 1/2 way down – slow mosey the rest of the way and back
– 25%
– 50%
– 75%
– 100%

ANNOUNCEMENTS
– Lilydipper is apparently the new interim AOQ – congrats! A true Vol.
– Q101 at bluegrass-pm-otb on 8/14 led by me and Pele (Jon Lindberg).
– 9 Year Anniversary coming up in November – more details to come, but if anyone wants to be part of the leadership and planning team – DM me.
– qsource-ao tomorrow morning at 0600 at the HGTV Overlook
– Borg is on Q
– Q-3.3 — Trust (Reliance Between Team Members)

COT
open.substack.com/pub/danhenson/p/the-white-space-between-the-notes?r=392uga&utm_campaign=post&utm_medium=web

Three A’s and an F. Known as “four notes that changed the world” according to many scholars, or also known as the beginning to Beethoven’s Fifth Symphony. We’ve all heard it. We know it.
– Yesterday, my wife and I had the opportunity to connect with other life group leaders within the Young Adults ministry at Fellowship, and listened to Brent Crenshaw teach for a few moments. Something he said stuck out to me:
– “It’s the white space between the notes that help make the music.”
– It had never occured to me that the white space in between the notes help establish the necessary spacing in order for the composition to go smoothly. No one really ever pays attention to the white space between the notes, becuase it’s all about the notes and how they come together.
– But without the white space between the notes, the Fifth would probably sound like 30-40 minutes of notes rear-ending each other in a never ending crash. Chaotic.
– Things are happening between the notes (like space/time/rest), but we just don’t see it or forget the importance that the white space between the notes holds.

Don’t negate the work God is doing in between the big things in your life. Sometimes, it is in the quiet space in life that God speaks the loudest. It’s been true for me. With the guidance and help of the Holy Spirit, the work that is done in the white space between the notes should not be dismissed or looked over. Keep at it. Don’t give up. In other words, stay the course, keep the faith, and fight the good fight. Take this truth and run with it today!

Stairs and CMUs

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Glamper, High Heels, Brick, Tenderfoot
FNGs: None
COUNT: 6
WARMUP:
Windmill Stretch IC
Cherry Pickers IC
Baby Arm Circles IC
Michael Phelps IC
Merkins IC
Squat and Reach IC
Mountain Climbers IC

THE THANG: Stairs and CMUs
Using Tabata Timer work – 45 sec, rest 15 sec
1. CMU OH Press
2. CMU Curls
3. Decline Merkins
4. Flutter Kicks while pressing CMU
5. Lungs while holding CMU, or squats (for Glamper)
6. CMU Rows

Then we found a flight of stairs to ascend and descend 5x.
Then we repeated the 6 set CMU workout.
Then we found another flight of stairs to ascend and descend 5x.
Then we repeated the 6 set CMU workout.
Then we quit because we were out of time and we were hot and tired, except for Fixer who was fine.

MARY:
nope
ANNOUNCEMENTS:
sorry, no, but the Uncovered convergence was awesome. It’s was my 2.0 Trip’s favorite workout.

COT:
The power of Prayer. After this weekend’s assassination attempt on Trump, I thought the best reaction to the current political upheaval in our country is to pray. There is power in prayer. The political temperature in our county is running red hot, and it needs to cool down. I believe there is power in prayer, and I shared the story of Hezekiah in 2 Kings 20. Hezekiah followed God fairly well, and when he was told by the prophet Isaiah that he was about to die, Hezekiah prayed vehemently that God would allow him to live. Based on Hezekiah’s earnest prayer, God spared him and allow him to live 15 more years. He changed God’s mind. Let us pray for God’s mercy and grace on the USA.
2 Chronicles 7:14
if my people who are called by my name humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land.

Easy Breezy Beautiful Cover HIMs

AO: the-equalizer
Q: Bookman
PAX: Ribbed, Smithers, Bookman, Brick, Steam, Blindside, Eliza, Stripped, Madoff, Lizzy, Oscar Meyer, Mermaid, Borg, Snitch (Cory Beilharz ), Snowbird
FNGs: None
COUNT: 15
Before I get started, the weather was freaking amazing considering how it’s been for the past few weeks. We always get that tease of fall, but it usually doesn’t happen until August. Gives you the energy. That and the sweet 80’s hair band playlist.

WARMUP: SSHs

THE THANG: Grab a CMU from the smokehouse, carry to splashpad

starfish dice game
– Center of star, roll die, do blockees to the count of what shows on the the die
– Outer dice (includes usage of CMU):
– Bent Over Rows
– Curls
– Split Squats
– OH Presses
– WW3 Sit Ups

MARY: Imperial Walkers for a few seconds

ANNOUNCEMENTS: UnCOVErd this Saturday, We have a Pavlov situation that forces Steam to remove clothing when the word unCOVErd is used. Marine Mud Run in August. See Lizzy for sign ups and detail. He’s manning the F3 tent there!

COT:
Making your way in the world today
Takes everything you’ve got
Taking a break from all your worries
Sure would help a lot
Wouldn’t you like to get away?

Sometimes you wanna go
Where everybody knows your name
And they’re always glad you came
You wanna be where you can see (ah-ah)
Our troubles are all the same (ah-ah)
You wanna be where everybody knows your name

It’s the theme to Cheers. However, it holds true for me. When I’m struggling or just off, it’s always great to know that there’s a place where dudes are there to work with you, check on you, and sometimes be in the same stank you’re going through. You’ll have a good time. You’ll learn from others, they’ll learn from you. And remember, it’s Nationwide. It might not be a great as F3 Knoxville, but I may be biased. Still, it’s good to know that there’s a place to go to, and there are many here in Knoxville, Tennessee, and the Nation. Check out F3nation.com/locations if you don’t believe me.

:aye: