F3 Knoxville

Snagglicious

AO: shamrock
Q: Snaggletooth (Elijah Tafao)
PAX: Snaggletooth (Elijah Tafao), Anchorman, Mermaid, Eliza, Crawlspace, slappy, Stitch, skewer, Toretto
FNGs: None
COUNT: 9
WARMUP: Projectivator, Imperial Squawkers, Tempo Merkins/Mtn Climbers, LBAC, Cherry Pickers, stretches

THE THANG:
1. Mucho Chesto: 50/2 rounds with lap parking lot between
2. CMU: 20 each of calf raises, lunges, GM, kettle swings, OHP (2 rounds, lap parking lot between, rabbits hold heavy gore)
3. Heavy Dora: 50 blockees, 100 thrusters, 200 curls, 300 squats, partner farmer carry to tree and back, rabbits hold rifle

MARY: PAX Choice

ANNOUNCEMENTS:

COT: Several weeks ago, during Caveman’s COT you shared a health regimen that works really well for you: daily vitamin, creatine, magnesium, zinc, fish oil, ashwaganda, etc.

I Tim 4:8
“Keep yourself in training for a godly life. Physical exercise has some value, but spiritual exercise is valuable in every way, because it promises life both for the present and for the future.”

What spiritual exercises work really well for you?

How can you be as intentional with your spiritual fitness as you are with your physical fitness?

How can you be as intentional with your relationship with God as you are with your other most important relationships?

[westhillsotb] GORUCK BFF Test

AO: westhills-ruck-otb
Q: Steam
PAX: Mermaid, Glamper, Single (Ryan Chambers), Humper ( Sam Hartness ), 0
FNGs: 1 0
COUNT: 5
WARMUP
– Cherry Pickers
– Ruck around the parking lot
– Lunge torso twists

THE THANG
GORUCK’s BFF Test
– 1-mile ruck AFAP w/ruck + sandbag depending on the level
– 2 minutes of sandbag burpees (no ruck)
– 200m suitcase carry (ruck + sandbag)
– 2 minutes of hand-release pushups

MARY
– Ruck the Trade Route + back
– Stretching

ANNOUNCEMENTS

COT
It’s Not Too Late / 6 months of progress or 6 months of excuses

More than halfway through the year — where are you?
It’s not too late to start
– Okay so you didn’t crush the first 6 months like you thought you would – start now
– Make a plan to accelerate growth and execute on the plan

Let’s Roll The Dice

AO: shamrock
Q: Mermaid
PAX: Voodoo, slappy, Honeydew, Crawlspace, Anchorman, Stitch, Mermaid
FNGs: None
COUNT: 7
WARMUP:
Simple SSH, Cherry pickers, Twisty’s, stretching
THE THANG:
Mosey to the Church, and at the church begin the no glove love leg day workout. After one round, abort and use the dice to determine the workout. Working the four corners of the parking lot, and rolling in every corner. Pausing at the pillars to do lunges, and wall squats each round.
MARY:
none
ANNOUNCEMENTS:
Convergence Saturday at the Cove
COT:
“I’ve never felt a region’s love like yours, even in my home region.” Maxime NE Sector Chief Pittsburg

Many of you were able to meet Maxime during the GTE. He drove here from Pittsburg, and proclaimed that this GTE was either #1 or #2 of the hardest GTE’s in which he has participated. He then did another GTE the very next weekend, and maybe another since. He has currently completed 10, that is exactly 10 more than I have attempted!

You may be wondering why I am talking about Maxime, and his quote above. One of the things I am learning about is asking for help. I am stubborn, I am a guy, I think I can outwork all of my problems, and let me tell you, that has proven to be untrue. F3 has been great for me in this regard, the men in this region in particular have been willing to be vulnerable, and ask for help when we need it, and that has encouraged me to follow that lead. On the F3 Nation Slack, there is a specific channel for Nantan’s, and we can network with one another and seek direction on how to do the job. This week, I posed a question to the group seeking council on how to handle an F3 problem. I received wise council, encouragement, and helpful advice. Maxime Dm’ed me directly and we conversed about the problem. He ended with the kind words about our region, and about you guys. This vulnerability that we exhibit stands out, and I think offers real growth. When we can let our guard down, and ask for help, I think real change occurs.

Two weeks ago, I had a coworker stopped and arrested for his 2nd DUI in the last three years. I was on vacation, and received the terrible news about 10PM on Wednesday night July 3rd. I drove home the following Saturday, and this man and his wife were waiting for me in my driveway so that we could discuss the incident and what happens with his job moving forward. Time will tell, there were no promises about a return to work, only a conversation about how he can heal, and restore the problems that he has created with his family, friends, etc. The theme of our conversation was him admitting that he has a problem and that he needs help. He has finally admitted that he can’t conquer this battle alone. This is a battle that he has been fighting for about 7 years, and this is the first time that I think he has a chance to overcome his addiction.

It took him being arrested for a second time to realize that he couldn’t do it alone, and I am thankful for F3 for helping me realize that I can’t tackle my problems alone. Sometimes we have to hit rock bottom to realize that problems exist, and the two times in my life that I have found myself in that pit of despair, I realized that I really wasn’t alone. It was in these moments that I have been closest in my relationship with God, and my coworker is having the same epiphany. I don’t believe that God wants bad things to happen to us, I think he wants to have a relationship with us, and some times we as men can be so dense that is takes a rock bottom experience to get our attention. A group like F3 may prevent us from bottoming out, this group may just provide a safe place to express our weaknesses, and it is in this group that I can share my deficiencies with no judgement, and seek real wisdom from men who have already walked a mile in those proverbial shoes. Men having an outlet for their vulnerabilities is what Maxime sees in our region, it is why he sees the love that we openly share for one another.

Sunny and 65

AO: shamruck
Q: The Situation
PAX: Trojan, Fabio (Joe Hamilton), Jardet, Mermaid, Eliza, Oscar Meyer, Jon Boat
FNGs: None
COUNT: 8
WARMUP: 1 lap around the school

THE THANG: Racquet Club loop, Weigel’s Hill to Dutchtown, 1 loop around track, back to parking lot

ANNOUNCEMENTS: UnCOVEred this Saturday at The Cove

COT: If you’ve benefited from F3, make a resolution to Q once a month.

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: