F3 Knoxville

Tag: Unibráu (Nick Robinson)

Lighting of the Advent Candles

AO: asylum-am
Q: Charmin (John Willis)
PAX: Bunny, P3, Matlock (Bill Maddox), Cat Gut (Mike Davis), Love’s, Patty Melt (Parker Greene), Hands, Double Wide, Pac-man, Waffle House (Brady Greene), Charmin (John Willis), Russell Crook/Crablegs, Backflow (Wesley Hunt), Kentucky, Unibráu (Nick Robinson), Hot Tub (John Muller)
FNGs: None
COUNT: 16
WARMUP: Very short. Deep squat; this and that, one cherry picker. Mosey to the open air chapel

THE THANG:

We have five candles. We light one, say a prayer, do some exercise. Here they are.

HOPE

SCRIPTURE: Isaiah 40:31: But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will sun and not grow weary; they will walk and not grow faint.”

We now light the first candle, the candle of hope. Hope is like a flame that warms and comforts us. As we light this candle, we celebrate the hope of the prophets and the hope we have in Jesus Christ. We continue to hope in God’s promise that Christ will continue to fill our lives and the life of the world with love and joy and peace.

Prayer: Thank you, God for the flame of hope. As we prepare for Christ’s coming, help us to share our hope with others.

Exercise: We will run and not grow weary. Indian run up the Dragon and back down Baby Everest to the chapel.

PEACE

SCRIPTURE: John 16.33: I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.

Matthew 5:9: Blessed are the peacemakers, for they will be called the sons of God.

We light this second candle to remind us that Jesus is the Prince of Peace. He shows us how to share God’s peace with others.

Prayer: The prayer of St. Francis asks God to help us be peacemakers.

Lord, make us instruments of your peace.
Where there is hatred, let us sow love;
Where there is injury, pardon;
Where there is doubt, faith; W
here there is despair, hope;
Where there is sadness, joy;
And where there is darkness, light.
Grant that we may seek not so much to be consoled as to console, to be understood as to understand, to be loved as to love. For it is in giving that we receive, in pardoning that we are pardoned, and in dying that we are born to eternal life. Amen.

EXERCISE: Mosey to rock pile for

25 curls (4 ct)
25 rows (4 ct)
25 overhead presses (4 ct)

JOY

SCRIPTURE: Luke 2:10: And the angel said unto them, Fear not; for, behold, I bring you good tidings of GREAT JOY, which shall be to all people. For unto you is born this day in the city of David, a Savior, which is Christ the Lord.

Paul tells us to rejoice in God always. We light the third candle to remind us of our joy in Jesus Christ.

PRAYER: God of Joy, thank you for the excitement and delight we experience at this joyful time of year. Help us to share your joy with others, so that they too will be filled with your spirit. Amen.

Exercise: Jump for Joy:

25 Froggy Squats (4 ct)
25 SSH (4 ct)

LOVE

SCRIPTURE: 1 John 4:8: Anyone who does not know love does not know God, because God is Love.

John 3:16: For God so loved the world that he gave his only son, that whoever believes in him should not perish but have everlasting life.

John Lennon: “All you need is love.” So true. Since God is Love, that is all you need.

We light the fourth candle as a reminder to share our love with others through words and actions.

PRAYER: Loving God, thank you for expressing your love through the life of Jesus, through our lives, and the lives of those around us. Help us to remember that your love will never end. Amen.

Exercise: Mosey to the Ellipse (or whatever). Partner up. Run in opposite directions. When you meet, tell your partner you love them. Then do 20 partner merkins or 20 partner BBS. Rinse and repeat.

CHRIST CANDLE

SCRIPTURE:

Luke Chapter 2: Pretty much the whole chapter.

Now we light the Christ candle, the candle which represents Jesus. It is the center of our table, just as Jesus is the center of our lives. Happy Birthday, Jesus.

PRAYER: God, our hearts sing with joy and praise because of Jesus. At this happy season we rejoice that Jesus came among us. By his birth and life, he has shown us that we are your people and that we are greatly loved. Help us to remember Christmas all year long by giving to others the gifts of life: hope, peace, joy and love, expressed in the works of our hands and hearts. Amen.

MARY: Mosey back to the AO

ANNOUNCEMENTS: Solstice Sunrise Hike on Saturday. Meet at Asylum AO parking lot if you want to clown car. Otherwise, meet at House Mountain parking lot at 6:30. Breakfast afterwards.

Also, the fake gloomers are working out at 8:00 am. All are welcome. We’ll still have a 5:30 workout.

COT: Already weaved through the workout with lighting of the candles.

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.

IPC 2024 Week 0

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Swanson, PDA (Joe Mynatt), Drive-thru (Mikel Towe), Postman (Scott Colby), Huffy (Ken Hill), FixerUpper, vanilla, Unibráu (Nick Robinson), Projectile, Go For 2, 2 others I can’t remember?, Socks and Crocs
FNGs: 1 Socks and Crocs
COUNT: 15
WARMUP:
The usual

THE THANG:
IPC Week 0:

Kalsu- 100 Thrusters with 5 Burpee EMOM
400 m run
Reverse Kalsu – 100 Burpees with 5 Thruster EMOM

MARY:
Stretches

ANNOUNCEMENTS:
2nd F at Xul Thursday at 5:30pm

COT:
Register for the IPC here:
f3greenwood.org/ironpax

Record your scores here:
docs.google.com/forms/d/e/1FAIpQLSdLvI4x8L0jbypKukQVe4VbpW_2MspM94YA7scZvVmDJpBjHg/viewform

[f3dadcamp] Camp Runamuck 2024

AO: f3dadcamp
Q: Sawdust
PAX: Bunny, Icey Hot, Grouch (Danni Lupisella), Humper ( Sam Hartness ), Passport (Ryan Matthews), Unibráu (Nick Robinson), Gibbler, Doubtfire (Nick Bond), FullHouse (Tommy Wolf), Trojan, Nadia (Leo Turcas), Data, Doppelgänger (Chase Hively), Avocado (Ben Erskine), Neon, Cosmo 2, Bail Bonds, Lightweight, Jig, M&M, Leia, Ghostbuster, Doodles, Laugh Jacks, Dunk, Drama, Simone, Bookworm, Dig, Chocolate, Lightning, Ninja, Home Plate, Cheetah Speed, Optimus, Guacamole, Link, Tecmo, Captain Underpants, Flyer, Dark Moon, FNG (Gibbler), FNG (Unibrau), FNG (Passport), FNG (Humper), FNG (Humper), FNG (Full House), FNG (Full House), Lancelot, FNG (Nadia), FNG (Bail Bonds), FNG (Bail Bonds), FNG (Bail Bonds)
FNGs: 13 Dark Moon, FNG (Gibbler), FNG (Unibrau), FNG (Passport), FNG (Humper), FNG (Humper), FNG (Full House), FNG (Full House), Lancelot, FNG (Nadia), FNG (Bail Bonds), FNG (Bail Bonds), FNG (Bail Bonds)
COUNT: 56
WARMUP:
– SSH
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Tennessee Rockin’ Chairs
– Motivators
– Tie-Fighters
– X-Wings
– Rockettes (Bunny style)
– Bear Crawl with your heaviest 2.0
– Wheelbarrow for your 2.0
– Burpees until the PAX were warm

THE THANG:
– Mosey to the Campfire for a Partner SID workout:
– Step Ups
– Irkens
– Dirkens
– Mosey to the Slingshot Field for some Pictionary:
– X-Factor
– Captain Thor
– Hello Dolly
– Carolina Dry Docks
– Super Mario down Girl Cabin Row for 2.0 with Dad’s doing Lt. Dans for a Catch Me If You Can run. The 2.0’s only skipped twice before a full out run. The 2.0’s got caught and had to do Lt. Dans on their own.
– Mosey to another cabin for some Imperial Squat Walkers
– Mosey to the Chapel by the Water:
– Butt Touchers (with a nod to Kentucky)
– Dips
– Photo op by Bunny
– Mosey to the field in front of the Dining Hall

MARY: One Monkey Humper Each for a Count-Off

ANNOUNCEMENTS: Breakfast to Follow. Hurry up so we don’t let the biscuits burn.

COT: Seek Joy, not happiness. When you are anxious for nothing and make your requests known to Him, the peace that transcends all understanding will fall upon you (summation of Philippians 4:6-7).

Charmin Shaped Q

AO: asylum-am
Q: Charmin (John Willis)
PAX: Grandslam, Cat Gut (Mike Davis), Cinco (Scott McGuire), Farley, Love’s, Double Wide, Rainbow, Hands, Waffle House (Brady Greene), TRC/Crab legs, Russell Crook/Crablegs, Matlock (Bill Maddox), Coolio (Greg Fox), Unibráu (Nick Robinson), Charmin (John Willis)
FNGs: None
COUNT: 15
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: