F3 Knoxville

Story Blocks

AO: shamrock
Q: Stitch
PAX: Crawlspace, Eliza, Honeydew, Mermaid, Skidmark, Flower Pot, Lizzy, Snaggletooth (Elijah Tafao), LeBling, Drano
FNGs: None
COUNT: 11
WARMUP:
1. SSH
2. Willie Mays Hayes
3. Moroccan Nightclubs
4. BACF
5. BACB
6. Shoulder Taps
7. Tempo Squats

THE THANG:
Football mosey – Run and Pass duos with drops to do 2 Burpees, back to CMU pile. Partner up and Grab 1 CMU per duo. Move to the back lot, far end of Jesus statue.

Dora Style with one partner beginning the exercise and the other taking the trip to the far light post and back. After 100 collective reps, move on to the next exercise.

1. OHP
2. Curls
3. Tricep Dips
4. Heavy Squats
5. Bench Press
6. Lawn Mower Pulls (switch arms every 10)

Football mosey back to COT with a stop for Mary

MARY:
Flutter kicks
Freddie Mercuries
V-Ups
Pickle Pounders
Mountain Climbers
Hello Dolly

ANNOUNCEMENTS:
One Knox SC Game tickets available for June 13 game. Bring your family/friends. Link on Slack.

COT:
STORY work – Dig into your past stories and relationships. These things directly impacted you and shaped who you are today. Our bodies and our brains process memory differently. They are still with you and how you operate. Find someone to share your story with to help you make sense of why your current life looks and feels the way that it does. You’ll experience healing and freedom along the way.

I mentioned this a couple of weeks ago and I want to continue to challenge each of you to do 3 things:

1. Show up! Just get here. You and the group will grow stronger each morning you are present.

2. Sign up to Q. You are more than equipped to lead a morning workout. You woke up and got here today, and that was the hardest part. I think every man here brings something unique and valuable to our group. If you need help building a workout or want to co-Q, just reach out to me. Let’s get the calendar filled up.

3. Encourage others. Talk to your friends, neighbors, and co-workers about F3. I know it’s not for everyone, but every man needs this, and we all know it. Mention it, talk about what it means to you, and ask for a commitment to try it.

Like Cheese and Fine Wine

AO: asylum-pm
Q: Curveball
PAX: Lilydipper, Brick, Lizzy, Drum Major, Mr Jinxy, Crash Dummy, Serpentine (Jason Pierce), Pele (Jon Lindberg), Sparkler, Doubtfire (Nick Bond), Rooney(Carl Whipple), F3 Pluto ( Hugh Nystrom), Curveball, Crankbait
FNGs: None
COUNT: 14
WARMUP:
1. Side Straddle Hops (Jumping Jacks)
2. Forward Fold
3. Imperial Walkers.
4. Windmills
5. Arm Circles

THE THANG:
Find Rock Pile. Everyone get one.
Do first listed exercise to rep count. Then run to cone (25 yds) and back. Same exercise same count again. Then to cone and back. Same exercise same count again. Then to cone and back. Same exercise same count again. While waiting for the six, do AMRAP of second listed exercise. After six finishes all 4 sets of exercises, all PAX do third exercise in cadence to rep count.
So, first exercise 4 times with Rocks, second exercise while waiting, and third exercise as group.
1, 15 CMU Merkin walk-overs, Squats, Jump Squats
2, 15 Overhead CMU Press, Big boys, Flutters
3, 20 CMU Curls, Calf Raises, Twinkle Toes
4, 30 CMU Bench Press, Hello Dollys, LBCs
5, 15 CMU Triceps, Lunge, Jump Squats – Dips
6, 15 CMU Rows OR CMU Kettle Bells, LBCs, Box Cutters.

Back to flag. Exercise then run short loop (20-30 second mosey)
1. Squats – 25 reps
2. Merkins – 20 reps
3. Lunges (10 each leg) – 20 reps
4. Plank Jacks – 30 reps
5. Big Boy Sit-Ups – 20 reps
6. Burpees – 10 reps

MARY:
30 second stretch.

ANNOUNCEMENTS:
T-Claps for Sparkler and his work done for Hardship Hill.

PRAYERS:
For Drum Major’s wife and all of the family after the passing of her brother.
For Convoy’s brother who is in need.
For all the F3 Brothers battling stressful situations.
And for those prayers held in our hearts.

COT:
One Fine Day in the Middle of the Night

Ladies and gentleman skinny and scout
I’ll tell you a tale I know nothing about
The admission is free so pay at the door
Now pull out a chair and sit on the floor

On one bright day in the middle of the night
Two dead boys got up to fight
Back to back they faced each other
Drew their swords and shot each other

The blind man came to see fair play
The mute man came to shout hooray
The deaf policeman heard the noise
And came to stop those two dead boys

He lived on the corner in the middle of the block
In a two story house on a vacant lot
A man with no legs came walking by
And kicked the lawman in his thigh

He crashed through a wall without making a sound
Into a dry creek bed and suddenly drowned
A long black hearse came to cart him away
But he ran for his life and is still gone today

I watched from the corner of the table
The only eyewitness to facts of my fable
If you doubt my lies are true
Just ask the blind man, he saw it too

Embrace the Nonsense. It makes life a lot of fun.

Goodnight Ruck

AO: shamruck
Q: Eliza
PAX: Mermaid, Flower Pot, Betty, Eliza, Blindside, Lizzy, Dumpster Dive, Crawlspace, Honeydew, Draino
FNGs: None
COUNT: 10

THE THANG: the hand route+the finger

ANNOUNCEMENTS: one knox game, virtuous leadership hike

COT: call your friends and tell them
Goodnight aka check in and be there. Tell them you’re thankful for them.

Out and Back

AO: shamrock
Q: Eliza
PAX: Mermaid, slappy, Stitch, Fabio (Joe Hamilton), Lizzy, Voodoo, MacGruber, Anchorman, Skidmark, Eliza, Flower Pot, Gringo, Mocha
FNGs: None
COUNT: 13
WARMUP: Cherry pickers, various stretches, baby arm circles

THE THANG: Divide into 2 teams. There are 6 stations placed randomly around campus. Each station has two envelopes containing exercises for Team 1 and Team 2. Each team rolls a die, finds the corresponding number clue has to
Travel to that location, complete the exercises and return to the flag. Repeat until all 6 stations have been hit.

Station 1: under the overhang where we meet when it rains: 25merkins, 25 mtn climbers (2ct), 25 LBCs, 25 flutter kicks (2ct)

Station 2: picnic pavilion: 20 step ups each leg, 25 dips, 25 big boys, 20 swing pull ups

Station 3: CMU pile: 25 curls, 25 overhead press, 15 swings, 10 blockies

Station 4: at the church door: 15 imperial squat walkers, 10 lunges each leg, 10 friendship merkins

Station 5: Jesus statue: 15 step ups each leg, 60 second walk sit, 25 Freddie Mercurys (2ct) 15 plank jacks

Station 6: shamrock on the 50 yard line: run the bleachers 1 time through.

Final station at flag : 2 burpees each
MARY: no time

ANNOUNCEMENTS: hardship hill, one Knox soccer game 6/13

COT: what does it mean when someone says “you have a lot of potential?” What are some things that keep you from reaching your potential? How do we fight our way around those obstacles and start living up to our potential?

Listen for the Whisper

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Pele (Jon Lindberg), Mr Jinxy, Rooney(Carl Whipple), Drum Major, Abacus, Crash Dummy, Pusher, Lilydipper, Tenderfoot, Curveball, Brick, Lizzy
FNGs: None
COUNT: 12
WARMUP: 20 SSH (4 ct IC), 10 Cherry Pickers (4 ct IC), 10 Pterodactyles (complete with mating calls) forward/backward (4 ct IC), 10 Plank Jacks (4 ct IC)

THE THANG:
Met at the New Pavilion, aka Food Court, and started off doing a Dora exercise but quickly switched to a workout under cover when the death thunder started. Moved under the Pavilion, played some music, tried not to bother other rain-shelterers, and did the following circuit workout:
STATION
1:
ROUND 1: CMU ROWS / CMU CHEST PRESS
ROUND 2: TRICEP PRESSES / CMU OVERHEAD PRESSES
ROUND 3: AROUND THE WORLDS / CMU CURLS
STATION 2:
RUN TWO LAPS AFTER EACH ROUND!
ROUND 1: AMERICAN HAMMERS / FLUTTER KICKS
ROUND 2: V-UPS / GAS PUMPS
ROUND 3: LBCs / BOX CUTTERS
STATION 3:
ROUND 1: STEP UPS / SQUATS
ROUND 2: ISOMETRIC SQUAT LEFT / ISOMETRIC SQUAT RIGHT
ROUND 3: BUTT TOUCHES / LUNGES
STATION 4:
RUN TWO LAPS AFTER EACH ROUND!
ROUND 1: SIDE STRADDLE HOPS / PLANK JACKS
ROUND 2: HIGH KNEES IN PLACE / IMPERIAL SQUAT WALKERS
ROUND 3: BUTT KICKERS IN PLACE / WALL SIT
STATION 5:
ROUND 1: PERIMETER BEAR CRAWL / PERIMETER LUNGE
ROUND 2: PERIMETER EL CAPITAN / PERIMETER INCH WORM MERKINS
ROUND 3: PERIMETER SIDE CRAWL LEFT / PERIMETER SIDE CRAWL LEFT
STATION 6:
RUN TWO LAPS AFTER EACH ROUND!
ROUND 1: MERKINS / CAROLINA DRY DOCKS
ROUND 2: HAND RELEASE MERKINS / SHOULDER TAPS
ROUND 3: OFF SET MERKINS LEFT / OFF SET MERKINS RIGHT
MARY: Nope. Ran out of time.

ANNOUNCEMENTS: Hardship Hill this Saturday!

COT: Quote from RALPH FIENNES as the Cardinal LAWRENCE in the movie CONCLAVE (Part Two from Daybreak’s COT Word):
“Over the course of many years in the service of the church, there’s one sin that I come to fear above all others. Certainty. Certainty is the great enemy of unity. Certainty is the deadly enemy of tolerance. Even Christ was not certain at the end, in his agony, on the ninth hour on the cross, crying out MY FATHER, MY FATHER, WHY HAVE YOU FORSAKEN ME? Our faith is a living thing precisely because it walks hand in hand with doubt. If there was only certainty, and no doubt, there would be no mystery and therefore no need for faith. Let us pray that God grants us a Pope who doubts.”

Indeed, the newly elected Pope, Pope Leo XIV is a man who has felt abandoned by God, who has had doubts. Recently he said the following: I speak to you, especially to those who no longer believe, no longer hope, no longer pray, because they think God has left.
To those who are fed up with scandals, with misused power, with the silence of a Church that sometimes seems more like a palace than a home.
I, too, was angry with God. I, too, saw good people die, children suffer, grandparents cry without medicine.
And yes… there were days when I prayed and only felt an echo. But then I discovered something: God doesn’t shout. God whispers.
And sometimes He whispers from the mud and from the pain. Faith is a walk with stones, puddles, and unexpected hugs.

I remember Lilydipper saying in one of his Words years ago, “Nothing ticks me off quite like someone who acts like they have all the answers with Faith.” Even the Pope has felt the silence at times, and that he doesn’t present faith as a perfect journey. My own faith was challenged when I lost my mom and dad relatively young, two years apart. Where was God then? But then I saw…. Neighbors bringing over dinner, tributes from former students and colleagues, funerals that brought long lost companions together, friends that drove hundreds of miles to say goodbye and to give me an unexpected hug. God was there in those moments, He was whispering to me from the mud and from the pain. He was always there. And He will always be there for you. Just look. Just listen. For the whisper.