F3 Knoxville

Tag: Lizzy

Spring Cleanin’

AO: shamrock
Q: slappy
PAX: slappy, Mermaid, Stitch, Waxjob, Honeydew, Crawlspace, Lizzy, Anchorman, Dumpster Dive, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 10
WARMUP:
– mountain climbers
– down dog
– Up dog
– Calf stretch
– Runner stretch
– Extra wide merkins
– Baby arm circles
– Hallelujahs

THE THANG:

The CMU pile looks terrible. Besides the fact that all of our good coupons have been pinched, a big rubble pile has developed. It was time to clean up the house a bit and take stock of our supply.

So today we picked up as many of the broken pieces carried them to and dropped them in my trailer then did an exercise listed on a card. Repeat till all of the debris was cleared and the trailer was full. We then organized the CMUs. These are the exercises.

10 shoulder taps
10 squats
10 extra wide merkins
10 SSH
10 Big Boys
10 Diamond Merks
10 Flutters
10 Iron Mikes
10 mountain climbers
1 burpee

After clean up was over we ran to the pull up bar. We worked on slow pull downs. Start at the top and slowly drop taking about 10 secs each time. Do it about 3x. While waiting hold plank or alternate between 15 merkins and 15 squats.

Finally we ended up at the playground for a mini obstacle course. Start at the bench and do 15 dips, go down the slide, do 3 burpees, go to swings and do 15 reverse rows, then do 15 chuck Norris merkins, and finally mosey across the bridge and back around to the bench where we started. We did this 3x. Held plan for the 6.

MARY:
Nope

ANNOUNCEMENTS:
FORG3 ascent is this weekend

COFFATERIA:
Went to Dunkin after for liars corner. Eliza joined us. It was fantastic.

COT:
I hope everyone had a great Easter weekend. I hope you all have taken a moment to ponder the mystery. Did you ever wonder if Easter wasn’t real? Maybe it is all fake? We can certainly say that the course of Western History was changed for the good because of the events around Easter. Something did happen. But really the point of Easter is that God brings the dead to life. It’s a revolutionary concept that if we believe our lives cannot be the same. The living don’t act like dead things. That’s just not logical. If alive, why act like a corpse?

So do you think Easter happened? Do you live like it did?

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:

Brotherly Love

AO: shamruck
Q: Eliza
PAX: Lizzy, Abe (F3 South Wake), Crawlspace, Trojan, Honeydew, Eliza, The Situation
FNGs: None
COUNT: 7
THE THANG: CAK RUCK

COT: PHILEO: brotherly love

“Love is patient and kind. Love is not jealous or boastful or proud or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. It does not rejoice about injustice but rejoices whenever the truth wins out. Love never gives up, never loses faith, is always hopeful, and endures through every circumstance.”
‭‭1 Corinthians‬ ‭13‬:‭4‬-‭7‬ ‭NLT‬‬
bible.com/bible/116/1co.13.5-7.NLT