F3 Knoxville

Run & Sweat

AO: asylum-pm
Q: Crash Dummy
PAX: Lilydipper, Pele (Jon Lindberg), Switchhitter (Tony), Drum Major, Brick, Kung Blue, Rooney (Carl Whipple), Mr Jinxy, Pusher, MD Hammer, Curveball
FNGs: None
COUNT: 12
WARMUP: Side Straddle Hops x 20, Cherry Pickers x 5, Good Mornings, Runner’s Stretch, Light Stretching, Downward Facing Dog, Money Stretch.

THE THANG: Run around the park, keeping mostly to the perimeter. A few stops along the way for a quick breather. Sprint up Everest a few times then end back at the AO.

MARY:

ANNOUNCEMENTS: Double Beat Down w/F3 ROCO -5/6. Hardship Hill 5/17.

COT: How are we connected to our identities? Are you tied to your business card? If you died today, how would you want to be remembered?

[banjo-pm] Banjo-PM Re launch

AO: banjo-pm
Q: Pusher
PAX: Lightweight, Pele (Jon Lindberg), Abacus, Bookman, Curveball, Doubtfire (Nick Bond), Down Under, Lizzy, No FNG
FNGs: 1 No FNG
COUNT: 9
WARMUP: Motivator, Arm Blasters x20, Michael Phelps, Slow tempo Squats, Merkins, stretching trunk rotation, Butterlfy stretch, sitting and reaching for toes.

THE THANG: Pyramid and run to corner 5 exercises and cut down to one, Mosey to the corner and Side straddle hops and go to another corner Merkins x 10. And Mosey to Amphitheater and 3 exercises and run to playground for pull-ups.

MARY: Flutter kicks, Bigboy, hello dollies run and comeback to do another exercises
Mosey to AO and Mountain climbers, Dry Docks rinse and repeat.

ANNOUNCEMENTS: Hardship Hill

COT: Pray for our brother who passed away last week Chiclets (Ryan McElveen)

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:

Rucker turns to runner

AO: asylum-pm
Q: Lizzy
PAX: Pele (Jon Lindberg), Pusher, Colonel, Mr Jinxy, Abacus, Doubtfire (Nick Bond), Rooney (Carl Whipple), Lilydipper, Tenderfoot, Glamper
FNGs: None
COUNT: 11
WARMUP:
No ssh

THE THANG:
Did lots of dumb things with hill sprints

MARY:

ANNOUNCEMENTS:

COT: