F3 Knoxville

The Grinder (with an “E”!)

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Toretto, F3 Pluto ( Hugh Nystrom), Mr Jinxy, Lilydipper, Pusher, Steam, Glamper, Drum Major, CRISPR, Tenderfoot, Lizzy, Pele (Jon Lindberg)
FNGs: None
COUNT: 12
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

#2ForTuesday

AO: asylum-pm
Q: Steam
PAX: CRISPR, Pac-man, Rooney (Carl Whipple), Pele (Jon Lindberg), Brick, Sparkler, Lilydipper, Dung Beetle, Swimmies (Nathan Chesney), Lizzy
FNGs: None
COUNT: 11
Disclaimer + Intro
– Welcome to F3: Fitness – Fellowship – Faith
– My name is Steam and I’ll be your Q this evening
– A few things before we begin:
– I’m not a professional
– You’re here on your own volition
– You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
– 5 Core Principles of F3
– F3 is free of charge
– F3 is open to all men
– F3 is held outdoors
– F3 is are peer-led
– F3 always ends in a COT
– F3 Credo — Leave no man behind, but leave no man where you find him.
– The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

WARMUP
– Willie Mays Hayes: 4×4
– BAC: F 10×4
– BAC: B 10×4

Cash-In
– 3 Man-Makers
– 25 SSH (1-count)
– 25 Imperial Walkers (1-count)
– 3 Man-Makers
#2ForTuesday — Run it back

THE THANG
(Mosey to the rock pile closest to Lyons View Pike)
– Stop Signs = 25 butterfly sit-ups

(1) Rock Work
– POC: rock pile and tree
– Round 1
– Rock pile: Curls
– Cone2: Chest presses
– 11+1, 10+2, etc
– Modified about halfway through for time: ran between the POC without the rock and executed Hallelujahs instead of presses
#2ForTuesday — Run it back
– Round 2
– Rock Pile: Alternating hand on rock merkins (both hands = 1)
– Tree closer to the rock pile: dips
– 10 reps each POC x2 rounds

(Mosey to the base of the Summit)

(2) Up + Over
– Bottom: 10 Imperial Walkers (1 count)
– SPRINT to the top of the Summit as fast as you can go
– Top: 10 Apollo Ono lunges (5/leg)
– Mosey to the :shovelflag:

MARY
1 more round of the Cash-In Xs — Cash Out
– 3 Man-Makers
– 25 SSH (1-count)
– 25 Imperial Walkers (1-count)
– 3 Man-Makers

SWS
– Willie Mays Hayes
– Twisty

ANNOUNCEMENTS
– GTE — knoxville-gte-2024
– It’s not too late to participate and/or volunteer!
– Saturday Convergence asylum-daybreak on 4/27 — 6:30am – 7:30am

COT
“Back to Basics”

www.phrases.org.uk/meanings/53200.html
Page 147 – 149 in Freed To Lead
Each F3 workout ends with what we call the Circle Of Trust, the COT. That’s not just a statement, it’s the fifth and final Core Principle. If your want to call yourself an F3 workout, you have to do a COT. You can do whatever you want to do in your COT, but there are three things you must do.
– First, there must be a Counterama. The first man says “one” and so on around the circle until you get to the Q sitting in the middle. We do this because keeping track of the PAX growth in the workout is the only way to strop DRTF (Diminishing Return To Fellowship – the concept that too large a workout group can erode Fellowship among PAX) before it sets in.
– Second, there must be a Namerama. Starting with the man who counted “one” in the Counterama, each man says his hospital name, his F3 name, and his age. If there is an FNG, the Q names him. Personally recognizing each veteran, and immediately integrating every new man is a must. There can be no anonymity in the workout for it to prosper.
– Third, a volunteer must lead the COT in a prayer. No particular prayer is prescribed or proscribed. Admittedly, most COT prayers sound Christian because (right now) that’s the predominant worldview of the PAX in F3. That may change, it may not. It depends on where and how F3 grows, not on some predetermined goal. F3 is about overcoming adversity, not achieving diversity.

Originally, when we started the COT, the prayer was done from the seated position in the circle, and some workouts still do it that way. However, over time, many have gone to the Ball Of Man formation, where the PAX gather tightly around the Q in the center and place hands on each other.

We realize that not all of the PAX in the Ball Of Man may share the same worldview, and that some may be uncomfortable with any form of prayer. If this is the case for you, then bowing your head respectfully while another man shares his faith (whatever that may be) is all we ask. If you are the kind of man who can’t or won’t do that, then F3 probably won’t be a good fit for you. No offense taken. No offense meant.

We have heard a lot of things in the Ball Of Man. It’s not unusual to hear men asking for help for another man or family member who is sick or in pain. We often hear thankfulness for the day, the Big Ball (the Earth, that is) upon which we just sweated together, or even just for the very presence of one another.

One constant theme in the Ball Of Man is the importance of sharpening each other, as Iron Sharpens Iron. Thus, we often seek help being better husbands, fathers, sons, uncles, bosses, and employees; all the things that men are called upon to be. The Third F is a realization that just being those things is hard enough without trying to to be them without help. More than that, it is a surrender to this idea: an insistence upon going it alone is not noble; it is selfish and prideful. The people who depend upon us to be those things that a man must be are more important than we are. We are not first. If we need help (and we know we do, each of us) then we owe it to them to seek and accept help. That help is the essence of the Third F. It has nothing to do with religion and everything to do with love.

This, my friends, is why maintaining discipline in the basic principles of what we do is so crucially important. If we stray too far off (as I myself have at times) from executing the basic principles and order of operations of F3, we are simply a group of men that workout together. Let’s not let that be our future – let’s stay the course and stay disciplined to preserving the principles and culture that we have here in F3. Iron Sharpens Iron!

Labored Running

AO: asylum-pm
Q: Swimmies (Nathan Chesney)
PAX: Steam, OnStar, Glamper, Guppy, Brick, High Heels, Crash Dummy, Pele (Jon Lindberg), Drum Major, Tenderfoot, Mr Jinxy, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 12
WARMUP: SSH, Tempo Merks, Grady Corns, tempo squats, little this and that

THE THANG:
3,6,8,12,15,18
CMU Deadlifts
Air Squats
Merkins
3,6,9,12,15,18
CMU Squats
CMU presses
CMU squat thrusters
Run after each set

MARY: no time

ANNOUNCEMENTS: GTE

COT: PSALM 51
Your never to far from grace

The Lillyhipper Workout!

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Crawdad (Robbi Dickens), Doubtfire (Nick Bond), Pusher, Pele (Jon Lindberg), Steam, Drum Major, Lilydipper, Tenderfoot, Crash Dummy, Switchhitter (Tony), Abacus, Lizzy, Brick, Pac-man, Rooney(Carl Whipple)
FNGs: None
COUNT: 15
WARMUP:- 25 SSH, 4ct, IC
– 10 Twistees, 4 ct, IC
– Curly Stomps
– 10 Pteradactyls 4 ct IC forward/backward plus some BACs
– 10 Windmills, 4 ct IC

THE THANG:
OPTIONS: Do one, two, or three stations, pick one of the exercises, then run to Golf Course Road, and run back. Must run at least 3x.

STATIONS:
1. 30 Merkins/ Irkins /Diamond Merkins

2. 30 Rocky Balboas/ Iron Mikes/ Mountain Climbers

3. 30 BBS/ Leg Lifts/ Gas Pumps

4. 30 Carolina Dry Docks/ Shoulder Taps/ Bottle Openers

5. 30 Apollo Onos/ Monkey Humpers / Squats

6. 30 Flutter Kicks/ Bicycle Kicks/ Dead Bugs

7. 30 Jump Squats/ Froggy Jumps/ Star Jumps

8. 30 Grady Corns (4-ct)/ Seal Claps/ Overhead Caps

MARY: Flutter Kicks, American Hammers, Stretching with Pele

ANNOUNCEMENTS: Haw Ridge Tomorrow Night!

COT: Jeremiah chapter 18
www.bibleref.com/Jeremiah/18/Jeremiah-18-1.htmlhttps://www.bibleref.com/Jeremiah/18/Jeremiah-18-2.htmlhttps://www.bibleref.com/Jeremiah/18/Jeremiah-18-3.htmlhttps://www.bibleref.com/Jeremiah/18/Jer…
www.bibleref.com/Jeremiah/18/Jeremiah-18-5.htmlhttps://www.bibleref.com/Jeremiah/18/Jeremiah-18-6.html

A few weeks or months ago Lillydipper talked about the Potter’s house in his Word. And I remember at the end of it he prayed that the Lord would shape him into a form that was pleasing to the Heavenly Father.

But what good are shapes, even perfectly formed, if they don’t have a purpose? What good is a quill if it doesn’t have ink to write? Or a sweater that is perfect in shape but made out of gossamer thread that doesn’t keep you warm? I think a shape or form that is pleasing to our Lord’s eyes, would be someone that spreads joy and love, inspires others, sets an example that others can follow.

And if that’s the case, Then the Big Man Upstairs really knocked it out of the park when he formed good ol’ Lillydipper on that Potter’s Wheel up in the sky. How many times has he picked up the Q on short notice? Been an example of perseverance during his many… many… rehab stints? Kept us positive and amused with his stories? Inspired us with his Words?

I don’t claim to have any inside knowledge of the Sky Q’s ways, or thoughts… but I would bet my bottom dollar that when Lillydipper came off that potter’s wheel, instead of packing it back in a lump and trying again, the Lord nodded at his work, smiled and said: “Well… besides giving this fellow a bad hip… and a bad knee. And another bad knee. And a bad shoulder. And another bad hip. This one is not bad… not bad at all.”

The Heaviest Ruck of All Time

AO: asylum-pm
Q: Brick
PAX: Glamper, Tenderfoot, Jeevan Kypa (Scrubs), Drum Major, Brick, Sparkler, Pusher, High Heels (Henry Ritchie), Pele (Jon Lindberg), Abacus, Steam, Assfault, Switchhitter (Tony), Crash Dummy
FNGs: None
COUNT: 14
Warm up
33 SSH
14 Hand release merkins
3 Manmakers
2 360 merkins
Wide plank jacks
Cherry pickers
Michael Phelps

-80lbs sandbag is going everywhere with us!
-rabbits always circle back and pick it up
-Every man must carry it once
-Next man on deck beside him for encouragement

THE THANG:

•Picketts sling shot
Battle buddy
-1 “sprint” up the first section and do the exercise and run back, partner is doing xyz
-2 second battle buddy “sprint” up to first section and do the exercise and run back, partner is doing xyz
-3 “run” up first section together and do the exercise
-Repeat for second section and so on until we get to the top

1 – 5 manmakers/ SSH
2 – 2 360 merkins/ Butterfly sit-ups
3 – 10 hand release merkins/ SSH
4 – 10 wide plank jacks/ butterfly sit-ups

Mosey to base of Everest

Bear crawl 360 together x 2
Run up incline to dead end together
Repeat

Run to base of summit
5 Inchworm merkins
Bernie summit
5 Inchworm merkins

Run to flag

MARY:

Plank until 6 is up

ANNOUNCEMENTS:
LilyDipper’s surgery went well! Praying for Recovery!

GTE volunteers needed

COT:

It took excruciating pain leading to death to cleanse us from our sin. Without His death and resurrection the Bible is just a story that sounds good. Jesus was born to die and to do hard things and endure pain, loneliness, isolation, and rejection along the way.

It’s incomprehensible to think of how heavy the weight of sin felt upon his body.

Just like we took terms today, caring that heavy sandbag, there is one other man that really caught my eye in the midst of some of Jesus‘s hardest moments of the cross.
Jesus fell to the ground under the burden of the cross. After their efforts to get Him to continue on His way, the Roman soldiers are in trouble, looking for a solution to the situation. According to Roman law, they could force a traveler to help carry the burden for a mile. They found Simon of Cyrene, seized him, and put the cross on his back to take it after Jesus.
Simon of Cyrene was a Jew who had come to Jerusalem for the Passover Feast. To hasten Jesus’ execution by crucifixion the soldiers forced Simon to carry the cross, which weighed approximately 88 pounds, a distance of three quarters of a mile from the fortress of Antonia to Calvary.
Simon is mentioned in three of the Gospel accounts: Matthew (27:32), Mark (15:21), and Luke (23:26). Each of these scriptural reports tell us something different about the man, Simon of Cyrene, and in turn, tell us something important about our life with Jesus.
First, it is not to be overlooked that Simon carried Jesus’ cross. Matthew and Mark clearly state the object Simon carried: “His [Jesus’] cross.” This might sound obvious, but it is insightful that this man, Jesus, who all the gospel writers clearly understand to be God incarnate, needs assistance at his moment of suffering. Simon carrying Jesus’ cross is our reminder of the humility of God.
God is always purposeful, and He may have directed the soldiers to choose Simon of Cyrene to carry the Lord’s cross for a portion of the way to Calvary. We must not lose sight of the fact that Immanuel (God with us), the Creator, the One who carries our burdens accepted help from a man. What a lesson in humility. And we know that part of the execution process involved shameful, public humiliation. Simon did not merely spectate; he also partook in the Lord’s advance toward crucifixion.

Simon of Cyrene, following behind Jesus with the cross, is the picture of discipleship. Christ has gone first. He has gone and is going to where we cannot. Still, we follow in his steps, bearing the cross behind him. This is why Christians today join their hearts together in song singing, “I Have Decided to Follow Jesus” written by a Christian martyr named Sadu Sundar Singh.
“I have decided to follow Jesus; The world behind me, the cross before me; Though none go with me, still I will follow; My cross I’ll carry, till I see Jesus; No turning back, no turning back.”

Leave you with one question.
What weight are you carrying for others right now?

And let’s rejoice that one man chose to not just carry the weight, but to die so that we may know Him and tell others of this love. And Sunday is coming very soon that changes the hope for all of mankind.