F3 Knoxville

20 24 AMRAP Challenge

AO: the-project
Q: Ocho
PAX: Biohack, Mathlete, OBrother, Borg, Mermaid, Patch Adams, Tom Tom, Munge
FNGs: None
COUNT: 9
WARMUP:
Disclaimers were made. The five pillars were rehearsed. And did just a couple of basic stretches to limber up.

THE THANG:
Headed back to OCHO’S HOUSE OF PAIN (SR CENTER PORCH)

Basic Premise: 20 yard run (off the porch to the track & back) followed by 24 rep exercise repeats AMRAP for 4 minutes.

Run
High Knees (count one leg)
Run
SSH
Run
Freddy Mercuries (2-count, count one leg)
Run
Squats
Run
LBCs
Run
Bonnie Blairs (Jumping Lunges) (count one leg)
Run
Mountain Climbers
Run
Merkins
Run
V-ups
Run
Hand Release Merkins

MARY:
None

ANNOUNCEMENTS:

COT:
Faithfulness in Small Things

Verse:
“Whoever is faithful in very little is also faithful in much, and whoever is unrighteous in very little is also unrighteous in much.” – Luke 16:10 (CSB)

In our lives, both physically and spiritually, it’s often the small, everyday actions that build character and lay the foundation for bigger victories. Whether it’s showing up for workouts, making the right choices in relationships, or committing to daily prayer, consistency in the little things makes a man truly strong. It’s through these daily disciplines that we prepare ourselves for greater responsibilities and challenges.

Quote:
“I am a great believer in luck, and I find the harder I work, the more I have of it.” – Thomas Jefferson

Jefferson’s words remind us that what seems like “luck” or sudden success is often the result of consistent, unseen faithfulness. The small steps we take every day prepare us for when bigger moments of leadership and opportunity arise. Let’s strive to be faithful in the small things, knowing that it is through these that we grow into the leaders we are called to be.

[virtuous-leadership-school] Q Point 4.1 Sua Ponte Leadership

AO: virtuous-leadership-school
Q: Mermaid
PAX: Borg, Baby Boomer, Spellcheck, Mermaid
FNGs: None
COUNT: 4
We had a fire, we had hot coffee, and we had four men willing to talk about hard things. Today it was centered around Sua Ponte Leadership, those are big words that we broke down into how we need a mission to be effective leaders. The team needs to know the mission so that they can be prepared. It was a tremendous morning, and I value this time together.

The Quest for Halloween Decorations

AO: shamruck
Q: Mermaid
PAX: Eliza, Toretto, Mailbox, Anchorman, Ribbed, Dumpster Dive, Crawlspace, Mermaid
FNGs: None
COUNT: 8
We moved fast, and covered a lot of ground today. We were seeking Halloween Decorations with two specific stops in mind. We were 4 minutes late as a result, and did the COT on the fly during the last half mile.

COT Topic was about my daughter and critical thinking, as she was uncomfortable with a question in school. The paraphrase was something like why do we teach children religion, and the answer was that they are impressionable. She said that made her uncomfortable and we were able to have a great conversation about discernment, wisdom, truth, and religion.

Also 3 runners, Toretto, Mailbox, & Anchorman. 2 Dogs joined the ruckers, and I am sorry for the blurry pic.

Short Circuit

AO: shamrock
Q: Butterknife
PAX: Voodoo, Base Salary, Mermaid, slappy, Stitch, Butterknife
FNGs: None
COUNT: 6
WARMUP:
SSH
WINDMILLS
ARM CICLES FORWARD & BACKWARDS
TEMPO SQUATS
CHERRY :cherries: PICKERS
Walking high kicks
Walking quad stretch
Bear 🐻 crawl in hi 👋 five bear 🐻 crawl out

THE THANG:
Mosey to the CMU pile and grab a CMU. Take it with you to the circuit.

Circuit:
45 seconds at each station running the stations in between. Mixed in some skipping, shuffles, lunges, and high knees as well.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mt Eveverest
SSH
BBS
Man makers w/ 20 lb dumbbells
Lt Dans

MARY:
Pass it on… We formed an assembly line to stack the CMUs.
Cashed out with 5 burpees

ANNOUNCEMENTS:
Guardrail is passing the JUCO flag to Mailbox 10/16. Would love to have you guys join us!

COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬