F3 Knoxville

Tag: Pele (Jon Lindberg)

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:

God’s Garden

AO: asylum-pm
Q: Lilydipper
PAX: Pusher, Swimmies (Nathan Chesney), Steam, Mr Jinxy, Brick, Pele (Jon Lindberg), Curveball, Doubtfire (Nick Bond)
FNGs: None
COUNT: 9
WARMUP: 20 Side Straddle Hops, Curly Stomps, 8 Twistees, 8 Tennessee Rocking Chairs, 10 Windmills, 10 Little Baby Arm Circles Forward and 10 Backward

THE THANG: Mosey south on roadway past the Administration Building to where the road curves east. We will stop to do 20 Hello Dollies

Mosey to stop sign and then head south to the the circle where the Admin Bldg Road converges with the main park road. On the curb by the garden in the circle we will do 15 Decline Merkins with feet on curb and 20 Calf Raises with heels on the curb.

Mosey west to the parking lot on the west side of the large pavilion that is west of the baseball fields. Then mosey to the grassy area just west of the pavilion. We will stop to do 20 American Hammers.

Mosey south of the pavilion to the area near the dock by the waters. We will have three points of contact. We will loop (running) clockwise around the points of contact to do the listed exercises listed. Do the first exercise listed on the first loop, second exercise on second loop, and third exercise on third loop. Here are the exercises:
– Point of contact 1, 30 yards west on trail from rock pile: 25 Flutter Kicks (4 ct), 25 Freddie Mercuries (4 ct) and 25 Baby Crunches (4 ct).
– Point of contact 2, at rock pile: With rocks, 25 Overhead pressed, 25 Curls, and 25 Rows
– Point of contact 3, picnic tables by water: 25 Step ups, 25 Bench Dips, 25 Incline Merkins

Mosey on trail just south of ballfields and go past all ballfields to grassy area near small pavilion. We will stop to do 20 Box Cutters.

Mosey across the main park roadway to grassy area. We will stop to do 15 Tempo Merkins.

Do Pickett’s Charge Run (this will be south of the usual Pickett’s Charge area) to small parking lot south of the Coliseum and then run upstairs and go north to the Coliseum.

Run to the right side of the loop and go to the steps of the Admin Bldg. All men will do calve raises until the six arrives.

Mosey to the roadway in front of the AO. We will sprint to the large tree north of the AO and sprint back to the AO. Rinse and repeat.

ANNOUNCEMENTS: Haw Ridge on Friday, March 28.

COT:

Prayers

Prayers for Brick as he financially and mentally copes with divorce. Prayers for Pusher that he will be able to use wise words as he helps his older sister, Carmen, deal with some difficult situations. Prayers for our brother Lizzy as he cope with deaths and illness of family members, for Sparkler that he has a great time on his cruise with family before his surgery for prostate cancer, and for Curveball regarding his biopsy for prostate cancer.

Message

God’s Garden

Have you ever been to a large city garden? Some of the favorite city gardens I have been to are the Portland Japenese Garden and Dallas Arboretum and Botanical Garden. These are human created gardens and the beauty, order, intricacy and attention to detail are spectacular. Heck, go to Dollywood and find the beautiful attention to detail in the gardens there.

Think about God as gardener vs the human as gardener. God’s garden seems much more haphazard. You don’t have the neatly carved details of the bushes or the artistic designs of the way flowers are displayed. Still, the beauty of nature here on our planet is spectacular to survey. And, although I have loved those manmade gardens, I love God’s garden more.

Furthermore, if we more carefully observes God’s garden, we find that it is not as random or haphazard as we think. Each flower, each insect, the soil, the rock, the flow of the rivers, the way that the sun and rains give life to it all, every atom and electron within the living creatures in this world, the way the planets rotate and spin around the sun, all point to a creator that is a designer so great that He is beyond full comprehension. As the song by Chris Tomlin proclaims:

Who has told every lightning bolt where it should go
Or seen heavenly storehouses laden with snow
Who imagined the sun and gives source to its light
Yet conceals it to bring us the coolness of night
None can fathom
Indescribable, uncontainable,
You placed the stars in the sky and You know them by name
You are amazing God

Nature is a gift from God. Let’s take it in, be grateful, give praise and enjoy.

Points Of Contact

AO: asylum-daybreak
Q: Steam
PAX: Brick, Pele (Jon Lindberg), Lulu (Greg Huddy), Veggie (Rylen Huddy), Lilydipper, Rooney (Carl Whipple), Choir Boy, High Heels (Henry Ritchie), Waffle House (Brady Greene), Mr Jinxy, Crawdad (Robbi Dickens)
FNGs: None
COUNT: 12
WARMUP
– SSH: 20×4

THE THANG
4 Corners
– 2 rounds / 2 Xs at each corner / all 1-count
– Round 1 – 25 reps
– C1: Merkins
– C2: Squats
– C3: LBCs
– C4: Imperial Walkers
– Round 2 – 50 reps
– C1: Carolina Dry Docks
– C2: Elevated Heel Squats
– C3: American Hammers
– C4: High Knees

(Mosey to the Yoga Studio (open air chapel)
– Core 4
– 25×4 Flutter Kicks
– 25×4 Heels 2 Heaven
– 25×4 Box Cutters
– 25×4 LBCs

(Mosey to the Bro’s Bowl)

Nickel, Dime, Quarter Part 1
– 3 times around the Bro’s Bowl
– 5, 10, 25 dips at the top
– 1 burpee at the bottom

(Mosey to Muscle Beach

Nickel, Dime, Quarter Part 2
– 5 chin-ups
– 10 inclune merkins
– 25 reps of a Muscle Beach machine
– Take a lap around the parking lot
– Do this 2x

(Mosey to the BSIA Outlook)

Pickleball Drill
– 2 teams
– one person hits the pickleball across the imaginary court and and then hands the paddle to the next man on his team
– If the ball goes out – the team does 1 burpee

(Mosey back to the flag)

MARY
ATMs + SWS

ANNOUNCEMENTS
– escape-from-haw-ridge CSAUP coming up in 2 weeks. Check out more in the channel.
– You can find announcements (including the Send Me newsetter) in the announcements channel.

COT

https://open.spotify.com/track/5UPuF5PMmjHZBidp8avYkF?si=Rv9bC1r0Rzacr-esTloC0g
“Lift me to the light “”
“”Through the roof they broke “”
“”Faithful hands of love “”
“”In each word they spoke “”
“”Jesus sees my pain “”
“”His touch divine embrace “”
“”Lift me to the light “”
“”Heal me by his grace “”

“”Above the crowd, they climbed with might””
“”Through the ceiling, piercing night “”
“”Lowered down, my soul exposed “”
“”Before the one who loves the most””

“”Now I walk, my spirit free””
“”With grateful heart, on bended knee””
“”Friends who carried me that night””
“”Together, we are lifted to the light”
This is referring to Mark 2:3-11, where these men tear through the roof to lower their friend to be healed by Jesus.
“’When he entered Capernaum again after some days, it was reported that he was at home. So many people gathered together that there was no more room, not even in the doorway, and he was speaking the word to them. They came to him bringing a paralytic, carried by four of them. Since they were not able to bring him to Jesus because of the crowd, they removed the roof above him, and after digging through it, they lowered the mat on which the paralytic was lying. Seeing their faith, Jesus told the paralytic, “Son, your sins are forgiven.” But some of the scribes were sitting there, questioning in their hearts: “Why does he speak like this? He’s blaspheming! Who can forgive sins but God alone? ” Right away Jesus perceived in his spirit that they were thinking like this within themselves and said to them, “Why are you thinking these things in your hearts? Which is easier: to say to the paralytic, ‘Your sins are forgiven,’ or to say, ‘Get up, take your mat, and walk’? But so that you may know that the Son of Man has authority on earth to forgive sins” #— #he told the paralytic — “I tell you: get up, take your mat, and go home.” Immediately he got up, took the mat, and went out in front of everyone. As a result, they were all astounded and gave glory to God, saying, “We have never seen anything like this! ””- Mark 2:1-12
– www.bible.com/bible/1713/MRK.2.1-12

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