F3 Knoxville

Rucksgiving ‘24

AO: asylum-daybreak
Q: Steam , Mermaid
PAX: Jumbo(Carter Dickens), Unibráu (Nick Robinson), Snitch (Cory Beilharz ), Lulu (Greg Huddy), Pusher, FixerUpper, Otis, Honeydew, Veggie (Rylen Huddy), The Situation, Spellcheck, Pele (Jon Lindberg), High Heels, F3 Pluto ( Hugh Nystrom), Crawdad (Robbi Dickens), Choir Boy, 1 downrange PAX from GA
FNGs: None
COUNT: 20
WARMUP
– SSH: 20×4
– Airplane Merkin: 10×4
– Rockette: 10×4
– Baby Arm Circles: 10×4 F
– Baby Arm Circles: 10×4 B
– Willie Mays Hayes: 6

THE THANG
Head to the BP

—BP (Big Pavilion) PT—
– 10×4 stair case incline merkins
– 1/2 — hands down to the lower level
– 3 — incline merkin down position
– 4 — incline merkin up position
– Next rep starts – going up instead
– 20×4 squat bench touches
– 20 step-ups

Head to the base of Cardiac Hill

—Man-Maker Pyramid—
– All together in cadence
– 2 man-makers at the base
– 4 man-makers at the 1st turn
– 6 man-makers at the 2nd turn
– 8 man-makers at the top

Mosey/walk back down to the base of Cardiac + come back up
– 10 merkins and LBCs

Turn it over to Mermaid at 7:30 at the top of Cardiac

Up/downs on Baby Cardiac
– Plank + Bear Crawl American Indian run style
– Al Gore + Lunge

Dora’s
– 100 squats
– 50 merkins
– 25 burpees
– Battle Buddy runs down Baby Cardiac and back

Ruck/Rock Xs in the Big Pavilion
– 12 curls + 1 burpee
– 12 chest presses + burpee
– 12 bent over rows + 1 burpee
– 12 chin-ups + 1 burpee

MARY
– Stretching w/Mermaid
– Race up Baby Cardiac
– Down + backs in the parking lot

ANNOUNCEMENTS
– Check the announcements channel for the weekly Send Me newsletter and all upcoming events

COT
Give It Away

One of the first things you see on the f3nation.com website right at the very top are the words “GIVE IT AWAY.”
– Clicking or tapping on it takes you to F3 Nation’s 2024 Year End Giving campaign, where you can see the F3 Cardinal video – which is incredibly moving.
– You’ll also see sections underneath it titled “The Why” and “The How”

“The Why”
– 66 million obese men in the USA
– 39,000 male suicides annually
– Infinite Sad Clowns

“The How”
– Numbers and info on current and new investments into F3 around the globe

And then it says this:

“F3 NATION’S MISSION AND IMPACT THROUGH GENEROSITY. WHEN YOU GIVE you are giving it away IN HONOR OF THE BROTHER who gave it to you and IN HONOR OF THE BROTHER who’ll you’ll likely never meet. DO IT FOR YOUR BROTHERS!!”
And that brings me to Rucksgiving
– This GORUCK challenge that, in my mind, incorporates all 3 Fs – Fitness, Fellowship, and Faith.
– We just worked hard – thanks for pushing yourself and the men around you
– We spent time in fellowship together, with people we care about and are part of our sphere of influence
– To whatever level of faith you may or may not have – when you were reading through the Rucksgiving event info I shared, something inside you clicked off and said subconsciously said “it’s not about me.” Faith and belief that you’re not just living for yourself and you felt led and guided to give it away.

Why? That’s what High Impact Men do.

Just like on the F3 Nation website where it says “in honor of the brother who you’ll likely never meet,” — we will likely never meet the children who our generosity is going towards from this event.

But they will feel our generosity and willingness to live out of the “it’s not about me” mindset because we had the courage to act out in faith and believe that a fun and challenging ruck event on a ridiculously cold morning could potentially make a difference in their life.

God is a generous and good God, and any and all outpouring of love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control from us is because of the work He is continually doing within us.

“Every man shall give as he is able, according to the blessing of the Lord your God that he has given you.”
‭‭Deuteronomy‬ ‭16‬:‭17‬ ‭ESV‬‬
bible.com/bible/59/deu.16.17.ESV

Thank you for participating in this year’s Rucksgiving! Because of this, we will get to bless multiple kids on Christmas through Angel Tree this year.

Thanksgiving AM at the Asylum

AO: asylum-am
Q: TRC/Crab legs , Matlock (Bill Maddox)
PAX: Cat Gut (Mike Davis), F3 Pluto ( Hugh Nystrom), Steam, Snitch (Cory Beilharz ), Tropicana, Snag (Matt Reed)
FNGs: None
COUNT: 8
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

CMUESDAY

AO: asylum-am
Q: P3
PAX: Grandslam, Matlock (Bill Maddox), TRC/Crab legs, Snitch (Cory Beilharz ), TheWalrus, Farley, Sawdust
FNGs: None
COUNT: 8
WARMUP:

SSH
Cherry Pickers
Abe Vigotas
Run around the parking lot
Tempo Merkins
Tie Fighters
Runners Stretch
Up/Down Dog
Deep Squat

THE THANG:

Carry Coupons to the Rustic Pavilon

One Partner runs around the Circus, while other partner AMRAPS:

10 Blockies
10 Lawnmowers each side
10 Wood Choppers (5 each side)

3 rounds each

Mosey to Pavilon

One partner rifle carry’s around pavilon, while other partner chips away at:

100 Up and Over Merkins
100 Table Rows
100 CMU Big Bois
100 Thrusters

Switch every time partner returns from rifle carry.

MARY: Notta

ANNOUNCEMENTS:

We will be doing a 6am beatdown on Thanksgiving. The PM crew is doing a 9am workout as another option.

COT: Stick with our disciplines. The trend around us urges us to have instant gratification. True reward comes from putting in the work and being consistent in our practices over time.

Imposter Indiana

AO: asylum-daybreak
Q: Bookman
PAX: Lilydipper, Choir Boy, Crawdad (Robbi Dickens), Drum Major, lebowski, Pac-man, Pele (Jon Lindberg), Pusher, Snitch (Cory Beilharz ), Waffle House (Brady Greene), Patty Melt (Parker Greene), Kentucky, Matlock (Bill Maddox), Honeydew, Bookman
FNGs: None
COUNT: 15
WARMUP:
SSHs, Tempo Squats, LBACs

THE THANG:

DORA
100 WW3 sit-ups
150 RDLs
200 Offset Merkins
250 Goblet Squats
300 Curls
350 CMU High Knees

10 second rest, then mosey to view the BSIA, stretch , then Imperial Walkers

Fellowship Mosey then Mosey back to start

MARY:

Stretching, Tempo Merkins, LBCs

ANNOUNCEMENTS: Praise for Snitch’s New Store!

COT: Why F3 is important and why it’s important to reach out to Kotters and guys in need.

CMUicides

AO: asylum-am
Q: Hands
PAX: Hands, Sawdust, TRC/Crab legs, Matlock (Bill Maddox), Snitch (Cory Beilharz ), Tropicana, P3
FNGs: None
COUNT: 7
WARMUP: SSH, froggy squats, high knees, butt kickers, Tie fighters, X-wings (2 reps), tempo Merkins, plank work

THE THANG: Carried our coupons over to the dragon’s tail. Did suicides using 5 stops at light poles going up the trail.
Round 1 – 10 goblet squats at the base, 10 jump squats at the light poles.
Round 2 – 10 curl/press; 10 Merkins
Round 3 – 10 swings; 10 Big Bois
Round 4 – 5 CMU man makers; 5 Lt. Dan’s

MARY: About 45 seconds of some balance work.

ANNOUNCEMENTS: Winter solstice hike probably Saturday December 21. Location TBA. Stay tuned.

COT: Stars come out in darkness and give other light and show the way. Be thankful for darkness and the opportunity to be someone’s star.