F3 Knoxville

Tag: Lizzy

At the end of your rope / 4x100ft Tug Ropes

AO: brickyard
Q: Spellcheck
PAX: Appleseed, Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Lizzy, Otis, Simmons, Spellcheck, Manilow (Brent Hunter), (2.0) Bruce Lee, (2.0) DuckHunt
FNGs: None
COUNT: 10
WARMUP:
Oil cans
Cherry pickers
Tempo squats
Thai fighters
SSHs
Overhead claps
Seal claps
Tempo Merkins

THE THANG:
100s… (4-5 rounds / 2 to 3 men in a group)
Pull the 100ft rope, 100 yards / down & back
Squat Thrusters (while waiting)
BBS (while waiting)

Rope Pulls / Run Down / Bear Crawl Back
CMU lunges (while waiting)
LBC’s (while waiting)

Battle Ropes
8 rounds 2 for each man.
1 man at the end of each set of ropes
1min battles 15sec to run to the other end of the rope for another 1min battle

10 Rounds 4 for each man (repeat)
30sec battles 10sec to run to the other end of the rope for another 30sec battle

100 yard Quartered Rope Carry
Fold the rope in half four times throw it over your shoulder, mosey 100 yards, follow the leader pass the rope at the other end of the field. Two rounds for each man.

MARY:
Flutter kicks

ANNOUNCEMENTS:
runsignup.com/streethopetn
In 2020, a group of men made it their mission to help push back the darkness of child sex trafficking in St. Louis. What started as a virtual 5K, turned into a weeklong event logging miles anyway we could. Running, cycling, rucking, walking, swimming…
Four years later, more than 2,600 participants logged more than 78,000 miles. We’ve raised more than $488,000 to help survivors of trafficking.
This year, F3 St. Louis has challenged pax of F3 Nation to raise awareness of sex trafficking in their local communities…
and the men of F3 Knoxville have answered the call.

COT:
Believe 1st, Obey & Follow…

“If you openly declare that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved.”
‭‭Romans‬ ‭10‬:‭9‬ ‭NLT‬‬

“Then Jesus said to his disciples, “If any of you wants to be my follower, you must give up your own way, take up your cross, and follow me.”
‭‭Matthew‬ ‭16‬:‭24‬ ‭NLT‬‬

“Now someone may argue, “Some people have faith; others have good deeds.” But I say, “How can you show me your faith if you don’t have good deeds? I will show you my faith by my good deeds.” You say you have faith, for you believe that there is one God. Good for you! Even the demons believe this, and they tremble in terror. How foolish! Can’t you see that faith without good deeds is useless?”
‭‭James‬ ‭2‬:‭18‬-‭20‬ ‭NLT‬‬

“But the Holy Spirit produces this kind of fruit in our lives: love, joy, peace, patience, kindness, goodness, faithfulness,”
‭‭Galatians‬ ‭5‬:‭22‬ ‭NLT‬‬

The Irony

AO: asylum-pm
Q: Lilydipper
PAX: Lizzy, Brick, High Heels (Henry Ritchie), Curveball, Rooney (Carl Whipple), MD Hammer, Crash Dummy, Doubtfire (Nick Bond)
FNGs: None
COUNT: 9
WARMUP: 20 Side Straddle Hops, 10 Mountain Climbers, 10 Tennessee Rocking Chairs, 10 Rockettes, 7 Twistees, Little of This and That

THE THANG: Mosey to cones. We will do 15 Yard Bear Crawl from one cone to other, then Three Burpees and Three Broad Jumps until back to other cone
Next, each man goes to CMU. Do following exercises:
20 Sideways Jumps over CMU (ten to left and ten to right).
–
20 Overhead Squat Thrusts with CMU
–
20 Bonnie Blairs (ten each leg)
–
20 Hand Release Merkins
–
20 Big Boy Sit-ups
–
Next, do 360 meter run and then repeat the 15 yard Bear Crawl and Burpees then Broad Jumps routine. Then repeat exercises at CMUs but do 15 of each exercise.
Next, do 360 meter run and then repeat the 15 yard Bear Crawl and Burpees/Broad Jump routine. Then repeat exercises at CMUs with 10 of each exercise.
Next, do 360 meter run and then repeat the 15 yard Bear Crawl and Burpees/Broad Jump routine. Then repeat exercises at CMUs with 5 of each exercise.
Those finishing above work way back up ladder with the run, Bear Crawl and Burpees/Broad Jump routine and 10 of each exercise, etc.

MARY: 15 Side Straddle Hops, 15 Hello Dollies, Stretches.

ANNOUNCEMENTS: Brolympics on November16 at Asylum.

COT: Prayers
Prayers for sister and sister-in-law of Lizzy who are in Florida and will face storms from hurricane. Prayers for all those who will cope with hurricane and storms from hurricane. Prayers for safe travels for Pele who is on a ten day trip in Midwestern United States.
Message
This is a quote from the theologian, Rebecca Manley Pippert, about Jesus Christ:

“What do you do with a man who is supposed to be the holiest man who has ever lived and yet goes around talking with prostitutes and hugging lepers? What do you do with a man who not only mingles with the most unsavory people but actually seems to enjoy them? The religious accused him of being a drunkard, a glutton and having tacky taste in friends. It is a profound irony that the Son of God visited this planet and one of the chief complaints against him was that he was not religious enough.”

Gents, think about that the next time you judge someone else. Also, think about that the next time you feel like you are not good enough for God. God is here for us, even in the Fake Gloom, even through our mumble chatter, even at our Board Meetings. And you know what? He probably enjoys us. This holiest of holies is on our side. So, let’s feel good about that and let it give us the energy to go about our days working to be true HIMs.

Let’s Go To The Beach

AO: asylum-pm
Q: Steam
PAX: Doubtfire (Nick Bond), Lizzy, Pusher, MD Hammer, High Heels, Brick, Rooney (Carl Whipple), Switchhitter (Tony), Colonel (Alex Wallace), Pele (Jon Lindberg)
FNGs: None
COUNT: 11
WARMUP
– The Mosey: to the Coliseum overlook
– Squat: 12×4
– The Mosey: down to the rock pile
– Curl: 25 up/down
– Chest presses: 25 up/down
– The Mosey: to the big tree
– Baby arm circles (F + B): 12×4
– The Mosey: to the road
– The SSH: 12×4
– The Mosey: to Muscle Beach

THE THANG
Muscle Beach Mania
(1) 10s
– POC: Muscle Beach + Pavilion
– Xs: Inverted Rows + Dips

(2) BB Pyramid
– Get a BB
– POC: Muscle Beach + Pavilion
– Pyramid: 3 levels (all reps as a team)
– L1: 400 LBCs
– L2: 200 knee-ups (Modification: Imperial Walkers)
– L3: 100 flutter kicks (2 count)
– While one BB is cranking out reps here, the other is running around to the other end of Muscle Beach and then knocking out 10 reps on one of the machines + coming back
– If you get done – help another BB team finish their reps

Time crunch — left Muscle Beach NLT than 6:18pm to account for the travel time back to the AO.
– Get a new BB
– Somewhere between here and the flag — share 1 thing that was good in your week and 1 thing that was challenging.
– Stopped 2x and asked different guys to share what they learned.

MARY
– ATMs
– Light stretching

ANNOUNCEMENTS
– The 2024 F3 Knoxville Leadership Survey is LIVE and the RDT (Regional Direction Team) wants to hear from YOU. Head over to the announcements channel or check your email to learn more about “the why” behind it and complete this year’s survey. Reach out to me with any questions/issues.
– 9 Year Anniversary Convergence: Saturday, November 16th @ The Asylum. More details to come. If you want to be on the planning team to help with this – let me know.

COT
>From The Screwtape Letters, by C.S. Lewis
Check out the passage I read from the book in this message thread for context.

Mini-Word built inside the Word — from the last line that I read: “The Enemy (God) wants a world full of beings united to Him but still distinct.”
– It’s an election year — tensions are high and you don’t have to look far to see how deep the division and emotionally charged rhetoric goes.
– Even though we are united in Christ (if you are a Christian) or united under the banner of F3, we are still distinct beings with unique thoughts, opinions, and world-views. This is good, btw.
– That being said — F3 is not the place to blast your political views out there in a way that isolates or excludes others. That’s anti-F3 mission. Respectful conversations? 100%. During the workout, let’s be about the workout and be about challenging and encouraging each other – not our political views. After all, F3 Core Principle #2 is that F3 is open to all men.
– Dark Helmet said it best when asked the question “What is F3’s position on this?” Relating to something political, viewpoint, etc.
– We don’t have a position as F3. The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
– If I can find this video/audio clip or message from him I will share it.

The part in there that really stands out for me is the line “He wants servants who can finally become sons.”

– John 10:10 — A thief comes only to steal and kill and destroy. I have come so that they may have life and have it in abundance.

– Galatians 5:1 — For freedom Christ has set us free; stand firm therefore, and do not submit again to a yoke of slavery.
– The word “again” stands out to me and causes my focus to shift to the last part of Romans 7 and beginning of Romans 8

– MSG (22) Something has gone wrong deep within me and gets the better me every time. (23) It happens so regularly that it’s predictable. The moment I decide to do good, sin is there to trip me up. I truly delight in God’s commands, but it’s pretty obvious that not all of me joins in that delight. Parts of me covertly rebel, and just when I lease expect it, they take charge. (24) I’ve tried everything and nothing helps. I’m at the end of my rope, Is there no one who can do anything for me? Isn’t that the real question? (25) The answer, thank God, is that Jesus Christ can and does. He acted to set things right in this life of contradictions where I want to serve God with all my heart and mind, but am pulled by the influence of sin to do something totally different.

– Romans 8:1 — Therefore, (meaning because of everything I just stated) there is now no condemnation for those in Christ Jesus.

– Why? Romans 8:2 (MSG) — Those who enter into Christ’s being-here-for-us no longer have to live under a continuous, low-lying black cloud. A new power is in operation. The Spirit of life in Christ, like a strong wind, has magnificently cleared the air, freeing you from a fated lifetime of brutal tyranny at the hands of sin and death.

We are men are continuously learning what it means how to be a true son. And as He invites us further into redemptive sonship, we step further up and further into the men we were always called to be.

Bill of Rights

AO: asylum-pm
Q: Rooney(Carl Whipple)
PAX: Brick, Lilydipper, Lizzy, F3 Pluto ( Hugh Nystrom), Pele (Jon Lindberg), Rooney(Carl Whipple), Swimmies (Nathan Chesney), Welch’s, Colonel (Alex Wallace), Renaissance, Fistbump
FNGs: None
COUNT: 11
WARMUP:
SSHs
Windmills
5 Burpees
Tempo Squats
Rockettes

THE THANG:
1st Amendment – 10 Merkins, Run to Coliseum
2nd Amendment – 10 BBS, Sprint to West end of overlook, 10 BBS
Mosey to circle
3rd Amendment – 30 Rocky Balboas
Mosey to back Jim Haslam building
4th Amendment – 11’s w/dips & step ups
Mosey to Muscle Beach
5th Amendment – 5 1 minute rounds of exercise of choice
Mosey to amphitheater
6th Amendment – 10 incline merkins, 10 jump ups
Mosey up the hill to large oak
7th Amendment – box cutters
Run up to Coliseum
8th Amendment – Bernie to Asylum building
9th Amendment – 2 Bernie’s
Mosey to AO
10th Amendment – SSHs

MARY: American Hammers

ANNOUNCEMENTS:

COT: George Washington
“The Constitution is the guide which I will never abandon”.

James Madison
“The happy Union of these States is a wonder; their Constitution a miracle; their example the hope of Liberty throughout the world”.

Thomas Jefferson
“It is every Americans right and obligation to read and interpret the Constitution for himself (or herself)”.

Abraham Lincoln
“Don’t interfere with anything in the Constitution. That must be maintained, for it is the only safeguard of our liberties”.

Benjamin Franklin
“The U. S. Constitution doesn’t guarantee happiness, only the pursuit of it. You have to catch up with it yourself”.

America is unique as a country that was founded around a set of ideas of liberty and the pursuit of happiness.

Don’t Be a Bystander!

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Steam, Brick, Lilydipper, Lizzy, Pusher, Drum Major, Tenderfoot, Pele (Jon Lindberg), Switchhitter (Tony), MD Hammer, Welches (Leland Murphy), Rooney (Carl Whipple), High Heels (Henry Ritchie), Title IX (Christian Prescott), Colonel (Alex Wallace), Fist Bump (2.0
FNGs: None
COUNT: 15
WARMUP: – 20 SSH (4ct, IC), 20 Moroccan Nightclubs (4 ct, IC), 10 Tennessee Rocking Chairs, 10 Windmills (4 ct, IC), and some Twisties thrown in for good measure.

THE THANG: MOSEY to the rock pile in front of the Colosseum. MOSEY to STATIONS at Base of Everest Summit. GRAB ~5 COUPONS (rocks) and MOSEY to STATION 1.
FOUR STATIONS, THREE ROUNDS: Start at any station, finish it, RUN A LAP PLUS ONE STATION and do the next one.
STATION 1 (IRON PAX):
ROUND 1: 7s WITH THRUSTERS AND HAND RELEASE MERKINS. MODE of TRANSPORTATION: BURPEE BROAD JUMP
ROUND 2: 7s (SAME). MODE of TRANSPORTATION: EL CAPITAN
ROUND 3: 7s (SAME). MODE of TRANSPORTATION: GORILLA RUN

STATION 2:
ROUND 1: Ab Blaster! 20x each of the following (all 4-count): American Hammers, LBCs, Flutter Kicks
ROUND 2: Arm Blaster! 20x each of the following: Hand-release Merkins, Carolina Dry Docks, Shoulder taps (2-count)
ROUND 3: Leg Blaster! AIKEN LEGS: 20 Squats,20 Lunges (2-count), 20 Squat Jumps, 20 Side-Straddle hops, left foot forward,20 Side-Straddle hops, right foot forward

STATION 3:
ROUND 1: BEARMUDA TRIANGLE! Bear crawl to first cone, 1 Burpee, second cone, 2 Burpees, third cone, 3 Burpees. Rinse and repeat
ROUND 2: Bearmuda Triangle, but…LUNGE to each cone and do 5, 10, and 15 Jump Squats at the three cones. Rinse and repeat
ROUND 3: Bearmuda Triangle, but… HOP to each cone and do 5, 10, and 15 Iron Mikes (2-ct) at the three cones. Rinse and repeat

STATION 4 (Benches)
ROUND 1: 20 Bench Dips, 20 INCLINE Merkins
ROUND 2: 20 Bench Dips, 20 Carolina Dry Docks
ROUND 3: 20 Bench Dips, 20 Shoulder Taps (2-ct)

(We got about 1/2 way through this beast before time)
MARY: Homer/Marge

ANNOUNCEMENTS:

COT: This week, on the anniversary of 9/11, I’ve been thinking about sacrifice. How does one prepare oneself to act selflessly to save others? Is that even possible?

Sully Sullenberger, the pilot of the plane that crashed in the Hudson in 2009, wrote about an experience he had when he was 13 in his book HIGHEST DUTY; he was at home watching tv and saw a report of a woman who was sexually assaulted and beaten just outside her house. She ended up dying from the attack. During the investigation, it was discovered that over 30 people heard her screams, but no one called the police because they thought someone else would, or they didn’t want to get involved. They chose to be bystanders.

People that choose NOT to be bystanders, and who choose under very stressful situations to put others’ welfare above their own, like all those who sacrificed their lives on 9/11, have a very different mindset. But why? How? Sullenberger writes in his book: “I believe many people in those situations actually have made decisions years before. Somewhere along the line they came to define the sort of person they wanted to be, and then they conducted their lives accordingly. They told themselves they would not be passive observers. If called upon to respond in some courageous or selfless way, they would do so.”

That is a DEEP COMMITMENT one makes with oneself. But he swore as that 13-year-old that he would never be a bystander, never let someone in need go without help. And he says that promise to himself ultimately helped him act instinctively to save 155 people that were in his plane the day it went into the Hudson River. I would wager that nearly all those First Responders who lost their lives at the Twin Towers on 9/11 had gone through a similar mental process at some point in their lives.

HIMs are not passive observers! My coach used to say before our soccer games, if you visualize it, you will do it. Take a moment and visualize how you would react in an emergency, what you would do if someone needed help in a life or death situation? Will you be a bystander? Or will you act.