F3 Knoxville

First Ruck of the year

AO: shamruck
Q: Mermaid
PAX: Fabio (Joe Hamilton), Honeydew, Hot Pants, Mailbox, Mermaid
FNGs: None
COUNT: 5
We knocked out about 3.6 miles and were challenged to be a better version of ourselves in 2025

Christmas Eve Ruck

AO: shamruck
Q: Eliza
PAX: Fabio (Joe Hamilton), Flower Pot, Mermaid, Eliza, Dumpster Dive
FNGs: None
COUNT: 5
We rucked through a neighborhood or two and returned back to the flag safely and securely.

Merry Christmas!

[genesis-ruck] Nightmare Before Christmas part 2

AO: genesis-ruck
Q: Brick
PAX: Single (Ryan Chambers), Mermaid, Lizzy
FNGs: None
COUNT: 4
WARMUP:
SSH
LBACs
Cherry Pickers
Merkins
Squats

THE THANG:

10 manmakers
50 plank pull throughs
Ruck up the trade route
10 manmakers
50 ruck pressed lifts
Ruck 1 big lap
10 manmakers
50 ruck twists

MARY:

ANNOUNCEMENTS:
Steam and Megan
Eliza
Sparkler
The holidays

COT:

She gave birth to her firstborn son; and she wrapped Him in cloths, and laid Him in a manger, because there was no room for them in the inn.”

Luke 2:7 (NASB)

Consider this: The fact that the innkeeper didn’t make room for Jesus did not stop Jesus from being born. History is his story. When the innkeeper said, “No room,” it didn’t hurt God. But the innkeeper missed what would have been the biggest blessing of his life. He missed the privilege of housing the Son of God.

Luke 2:7 says, “She gave birth to her firstborn son; and she wrapped Him in cloths, and laid Him in a manger, because there was no room for them in the inn” (NASB).

You don’t change God’s plans when you don’t make room for him—but you miss out! Jesus wants to give you purpose, peace, and power. But for him to do that, you have to make room for him in your heart.

First, Jesus wants to give you purpose. Do you ever feel something is missing in your life? It’s because you were made for purpose and significance, not just money or success. Success is not enough; it doesn’t satisfy.

The Message paraphrase of 2 Corinthians 6:12-13 says, “The smallness you feel comes from within you. Your lives aren’t small, but you’re living them in a small way . . . Open up your lives. Live openly and expansively!” The antidote to unfulfillment is to make room for Jesus and what really matters! Don’t shut him out.

Next, Jesus can give you the kind of peace the Bible calls “the peace . . . which surpasses all understanding” (Philippians 4:7 ESV). That means you can have unexplainable peace even when everything around you is in chaos. That kind of peace comes only from Jesus, the Prince of Peace.

Finally, Jesus wants to give you power too—the kind of power that allows you to have self-control. It’s interesting that the more control you give to Christ, the more self-control he gives you.

You’ve probably found that sometimes your best efforts aren’t enough; you don’t have enough willpower to overcome your hurts, habits, and hang-ups. You need the Spirit of Christ who gives you the power to have self-control

Do you want the purpose, peace, and power that only God can provide? You need to make room in your heart for Jesus!

PLAY today’s audio teaching from Pastor Rick >>
Talk It Over

When have you missed out on a blessing because you didn’t make room for Jesus?
Can you see areas in your life today that God could bless if you just made room for him?
Is there an area of your life today that could use a boost of God’s purpose, peace, or power? Ask him for that right now.
The first step towards having God’s purpose, peace, and power in your life is to trust in Jesus.

God’s great generosity is reflected in his gift of salvation through Jesus Christ. Your sins separate you from God. And it is only God’s grace, through Jesus, that can get you back into right relationship with him.

The Bible says, “It is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God—not by works, so that no one can boast” (Ephesians 2:8-9 NIV).

Draw & Roll

AO: shamrock
Q: Stitch
PAX: slappy, Anchorman, Mermaid, Tinker, Snaggletooth (Elijah Tafao), Crawlspace, Voodoo, MacGruber
FNGs: None
COUNT: 9
WARMUP:
SSH
Hillbilly Walkers
Cherry Pickers
Grady Corns
Shoulder Taps
Stretch on your own

THE THANG:
Mosey to the back lot

Every man draws an F3 workout card

Each player rolls the dice. Whatever number they roll, multiply by 2 for the reps and do the excercise on the card they hold.

If you roll snake eyes, we have to do the exercise with number of reps, but then we run a lap before the next exercise.

*Core Exercises are on a 4 count
*Sprints will be a landmark spot chosen by the player, down and back (no matter the roll)
*Planks are measured in 10 seconds (ex: roll of 8 = 80 secs)
*Jokers are player choice

Played 2 rounds of that.

MARY:
5 Burpees
Star Gazers
Scissor Kicks
Flutter Kicks
Merkins – Hand crawl down & back

ANNOUNCEMENTS:
Waffle House after Beatdown on Monday 12/23
Leadership Retreat (Forg3) last weekend in January

COT:
A couple of weeks ago, I talked about the Advent plan I’m reading in my Bible app. I wanted to highlight some of the good stuff. Hope was the subject. Today, I think about peace. Peace is defined as a state of wholeness, calm, and renewal between us, God, and others.

Here are 5 truths and reminders of how we obtain peace. Peace:

1. comes when we keep our attention and focus on God. He is a rock, never changing.

2. battles our fears. “in God I trust; I shall not be afraid. What can flesh do to me?” – Psalm 56:3-4

3. is a gift from God through the Holy Spirit. “The fruits of the Spirit (Galatians 5:22)

4. isn’t limited to our worldly circumstances. John 16:33, Jesus says “…in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.” Again, this peace goes back to where we place our focus.

5. does not always make sense, but it always connects us to God. My favorite passage is Philippians 4:4-7, “…The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”

My prayer today and at this Christmas time is for the men and families of F3 to be at peace. Like the angels said to the shepherds, “Glory to God in the highest, and on earth peace among those with whom he is pleased!”