F3 Knoxville

Tag: Spellcheck

Operation tug scrub

AO: brickyard
Q: Spellcheck
PAX: fast-n-easy (Nate Votta), Appleseed, flyball, Bail Bonds, Biohazard (Jay Shepherd), Spellcheck, Gordie, Recoil (Blake Conley), Flow, Strings, Bruce Lee
FNGs: None
COUNT: 11
WARMUP: some stretching, size straddle hops,
Thai fighters, imperial squat walk, tempo squats, overhead claps, tempo, Merkins

THE THANG:
100 Yard Rope Run (10 mins)
Run pulling the rope 100 yards / down & back
10 Merkins & Big Boys (while waiting)

100 Ft. Rope Pulls (10 mins)
Starting at the goal line pull all 100 ft on rope to you.
Grab the other end and run it back straight & Bear Crawl Back
10 Squats & Big Boys (while waiting)

Battle Ropes… (30secs)
1 man at the end of each rope
30sec battles 10sec to run to the other end of the rope for another 30sec battle

1 v/s 2 = 10 yards (10 mins)
Tug until The 2 pull the 1 = 10 yards
The 1 runs to the back of the line or the end of the rope on the 2 (The anchor spot)

Tug of war round robin (5 yards)
Tug as many different men as you can.

MARY: nope

ANNOUNCEMENTS:
The Murph!

COT: The tug-of-war battle between our flesh, and The spirit is real! Without The spirit, there is no fight. You won’t win the fight alone. So get some brothers in it with you.

“So I say, let the Holy Spirit guide your lives. Then you won’t be doing what your sinful nature craves. The sinful nature wants to do evil, which is just the opposite of what the Spirit wants. And the Spirit gives us desires that are the opposite of what the sinful nature desires. These two forces are constantly fighting each other, so you are not free to carry out your good intentions.”
‭‭Galatians‬ ‭5‬:‭16‬-‭17‬ ‭NLT‬‬

“But the Holy Spirit produces this kind of fruit in our lives: love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control. There is no law against these things!”
‭‭Galatians‬ ‭5‬:‭22‬-‭23‬ ‭NLT‬‬

Staying Diligent with Switchie

AO: brickyard
Q: Switchgrass (Stacy Clark)
PAX: Bail Bonds, Jim Norris, Natty, Simmons, Spellcheck, Switchgrass (Stacy Clark), Appleseed, Otis, Geppetto, Gmail, Rainfly (Stephen Stewart)
FNGs: None
COUNT: 11
Exercises with 15x 4ct in cadence for slow tempo work, then jog down and back to cone for one burpee:

Tiefighter forward and backwards for Geppetto
Squat
Merkins
Chuck Norris
Plank, the left and right leg up
Hello Dolly
Box Cutter
Mtn Climber
Wall Sit
Dips
Derkins
Bulgarian split squats both legs
OH Claps
Superman
Boat canoe
Lbc
Freddie Mercury
Diamond merkins
And many others. . . . .

The COT

The story of Ester is emblematic of our walk with God. She had to endure ungodly things to save her people, the Israelites. God had taken this young woman to fill His purpose and plan to save a nation. Her willingness and courage her allowed her to find favor as the King’s wife , which allowed her to be on influential decisions that affected her people’s future. This how God used her mightily. (Read the book of Esther)

Like her we question what is God going in the midst of trials. We see nothing good. We don’t understand the purpose. Our doubt makes us believe our emotions more than God’s promises. Most of all we think God has abandoned us. However we must stay faithful that will bring about growth. Also we reflect on past victories with God, but also need other people to push forward. Prayer absolutely.

These things she had at her disposal to carryout God’s purpose for her life. By doing that God carried out His promise too.

Friday Ruck

AO: thequacken
Q: Z-Pack
PAX: Magic Mic (Jarrett Woodall), FixerUpper, Natty, Spellcheck, Gmail, Recoil (Blake Conley)
FNGs: None
COUNT: 7
WARMUP:
Ruck-a-loop at the park

THE THANG:
Ruck from the park to Gresham. Do D Merks and F Kicks to keep the gangs satisfied. I told the PAX about October Sky being partially filmed at Gresham and Fountain City Elementary. Fixer was probably thinking, “yeah, yeah you say this every time we walk here,” which is true. We rucked past Jimmy’s house and woke up his dogs. The howling was really good this morning. We rucked over to Grove where we annoyed another couple of dogs. We rucked up to the top of Grove, and I got a dad joke in along the way – “Why did the man name his dogs Timex and Rolex? Because they were watch dogs!” :joy: (nobody laughed) At the top we grabbed a pic at the Martha Berry road sign and did some PT – monkey humpers and Merkins. A car drove by while we were doing monkey humpers, so that was good. Monkey humpers are always better with an audience. When I took the pic Gmail and Spellcheck were turning off their head lamps. They weren’t ready for the pic, which was my fault. I didn’t give a countdown. Honestly I wasn’t paying much attention to what anybody was doing. I just wanted to make sure everyone was in the frame and grab a quick shot. Seriously though, has anyone seen Doogan the cat? (Natty did show concern for the lost pet) Next we headed back down to the AO on a couple of different roads. A loop is more fun than out and back on the same route. I got Magic Mic’s nickname story and we tried to bear crawl a short distance, but that was a bad idea on my part. Bear crawling and burpees are no good with a ruck on. Also, the asphalt was pointy; not comfortable on bare hands. We made arguments for and against Shotgun missing the ruck on the morning after getting married. After the COT Gmail made coffee for us out of the back of his SUV. Recoil told us his nickname story, which was funny and snotty. We had a good 2nd F time talking and joking. We also discussed the finer points of CMU exercises.

MARY:
nope

ANNOUNCEMENTS:
not really

COT:
Helpful Take Aways From October Sky

1. Don’t be afraid to dream and have big ambitions.
1. Homer was inspired by Sputnik, and he set out to build a rocket.
2. For him and his community building a working rocket was pie in the sky, but Homer wanted to give it a shot anyway, no matter others doubts and jeering.
1. Get some help, don’t let your pride get in the way when you need to ask for help.
1. Homer needed help. He convinced his buddies to help and made friends with the outcast nerd.
2. He asked and got help from his community, pitching in materials and know- how.
1. Be persistent, don’t give up.
1. In the movie, Homer and his team have rocket after rocket that fails. But they kept trying.
2. Homer and his team had major setbacks with the mine accident, with the fire that was blamed on one of his rockets, and with tough relationships. He wanted to give up at times but with support of family and friends he persevered

[virtuous-leadership-school] BSIA is back

AO: virtuous-leadership-school
Q: Mermaid
PAX: Borg, Spellcheck, Otis, Cowlick, Spinner, Mermaid
FNGs: None
COUNT: 6
The Best Sunrise In America (BSIA), as it’s billed at Asylum, was on full display as we moved this group back outside.

This week we covered the final chapter in Get Right, 1.12 Meeting. There was tremendous discussion as always, and the six of us are better for not only attending, but sharing and learning more about how to be better leaders.

Here is a CHATGPT Summary of this chapter of the Qsource.

Summary of “The Public Manifestation of Faith”
This piece emphasizes the importance of publicly expressing one’s faith, particularly through communal gatherings, as a means to strengthen belief, hold leaders accountable, and leave a lasting legacy.

Faith in Community
Faith is most effectively nurtured in the company of others. Engaging in communal activities, such as attending services, allows individuals to:
– Strengthen their belief system
– Support and be supported by fellow believers
– Hold spiritual leaders accountable
– Experience personal growth through service to others
Despite logistical challenges, the act of meeting together serves a purpose beyond personal comfort—it is a practice that accelerates faith and fosters leadership virtues.

The Role of Leadership and Candor
Effective leadership is rooted in virtue and the consistent application of one’s belief system. A virtuous leader is characterized by:
– Competence in practicing their faith
– Commitment to truth
– Willingness to confront difficult truths
Candor, the ability to graciously tell and hear hard truths, is essential for leaders. The presence of committed individuals in communal settings encourages leaders to speak boldly and uphold accountability.

Leaving a Legacy
A lasting legacy is built through consistent practice of faith and leadership virtues. By publicly manifesting faith, individuals contribute to a community that supports and holds each other accountable, ensuring that the impact of their beliefs endures beyond their lifetime.

In essence, the public manifestation of faith is not merely about personal edification but about contributing to a community that upholds truth, supports leadership, and leaves a lasting legacy.

Go for 30 seconds…

AO: brickyard
Q: Spellcheck
PAX: Biohazard (Jay Shepherd), Natty, Herbie, Otis, Spellcheck, Gmail, Bail Bonds, Chuck
FNGs: None
COUNT: 8
WARMUP: Yep

THE THANG:
1. CMU Pull Throughs
2. 10 lbs MB – BBS / Am. Ham.
3. 15 lbs MB – Slams
4. 20 lbs MB – Sqt.. Throws
5. 20 lbs SB – Curls / Triceps Ex.
6. 2×18 lbs KB – Swing to Squat Thruster
7. 40 lbs SB – Rows / Lunges
8. CMU (2xWall) – Shoulder Shrugs
9. 60 lbs SB – Squats
10. PVC – Deadlifts to High Pulls
• 30 sec mosey after each set.

MARY:
1. Flutter Kicks
2. Freddie Mercury’s
3. Australian snow angels
4. BBS
5. J Lo‘s

ANNOUNCEMENTS:

COT:
As humans, we will do some crazy things to save our own life or try to sustain it.
As Christians, we do some crazy things to try to save this life we are supposed to be dying too.

“The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.”
‭‭John‬ ‭10‬:‭10‬ ‭ESV‬‬

‬‬“As a result, there was a great famine in the city. The siege lasted so long that a donkey’s head sold for eighty pieces of silver, and a cup of dove’s dung sold for five pieces of silver. One day as the king of Israel was walking along the wall of the city, a woman called to him, “Please help me, my Lord the king!” He answered, “If the Lord doesn’t help you, what can I do? I have neither food from the threshing floor nor wine from the press to give you.” But then the king asked, “What is the matter?” She replied, “This woman said to me: ‘Come on, let’s eat your son today, then we will eat my son tomorrow.’ So we cooked my son and ate him. Then the next day I said to her, ‘Kill your son so we can eat him,’ but she has hidden her son.””
‭‭2 Kings‬ ‭6‬:‭25‬-‭29‬ ‭NLT‬‬