F3 Knoxville

Short Circuit

AO: shamrock
Q: Butterknife
PAX: Voodoo, Base Salary, Mermaid, slappy, Stitch, Butterknife
FNGs: None
COUNT: 6
WARMUP:
SSH
WINDMILLS
ARM CICLES FORWARD & BACKWARDS
TEMPO SQUATS
CHERRY :cherries: PICKERS
Walking high kicks
Walking quad stretch
Bear 🐻 crawl in hi 👋 five bear 🐻 crawl out

THE THANG:
Mosey to the CMU pile and grab a CMU. Take it with you to the circuit.

Circuit:
45 seconds at each station running the stations in between. Mixed in some skipping, shuffles, lunges, and high knees as well.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mt Eveverest
SSH
BBS
Man makers w/ 20 lb dumbbells
Lt Dans

MARY:
Pass it on… We formed an assembly line to stack the CMUs.
Cashed out with 5 burpees

ANNOUNCEMENTS:
Guardrail is passing the JUCO flag to Mailbox 10/16. Would love to have you guys join us!

COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

[the-pulpit] EMOM

AO: the-pulpit
Q: Betty
PAX: Kevin (Miss Piggie), Leland Robbins (Geiger), Smoked Pickle, Betty, Voodoo, Ike, Scruff McGruff
FNGs: 1 Scruff McGruff
COUNT: 7
WARMUP: burpees, cherry pickers, BAS,Squats,Merkins

THE THANG:
EMOM 1 12 min
15 push ups
20 squats
15 sit-ups

EMOM 2 12 minutes
8 burpees
10 lunges
10 Catalina wine mixers

20 chest press x2
20 curls x2
10 Thrusters x1

MARY:
2 minutes of flutter kicks
ANNOUNCEMENTS:

COT: went over the core tenant of F3

Sweat it out

AO: shamrock
Q: Toretto
PAX: Anchorman, Band Camp, Dumpster Dive, Gringo, Mermaid, slappy, Stitch, Tailhook, Voodoo
FNGs: None
COUNT: 10
WARMUP:
– Runner’s stretch
– Left, center, right plank
– Cherry pickers
– Solo stretches

THE THANG:
4 corners at the track:
– 10 burpees
– 20 toe touches
– 20 merkins
– 20 2-count mountain climbers
– Sprint the straights, Bernie the bends

MARY:
Assorted

ANNOUNCEMENTS:
– 2nd f luncAugust 31sth in Farragut today
– Dad camp starts today
– Whitewater rafting with stitch, link in slack
– Marine mud run August 31st

COT:
Whenever you are about to find fault with someone, ask yourself the following question: What fault of mine most nearly resembles the one I am about to criticize?
Marcus Aurelius

Fun ‘n Guns

AO: shamrock
Q: Stitch
PAX: Eliza, slappy, Voodoo, Anchorman, Crawlspace, Snaggletooth (Elijah Tafao), Gringo, Tinker, Waxjob, Toretto, MacGruber
FNGs: None
COUNT: 12
WARMUP:
SSH
BACF & BACB
Moroccan Nightclubs
Temp Squats
Stretch OYO

THE THANG:
Mosey to CMU pile

Partner up. Dora workout
100 Curls
100 Tricep Dips
100 OHP
100 Bench Press

Mosey to Football field
Lap through the bleachers.

On the field, in cadence
Flutter Kicks
Freddy Mercurys
Heels to Heaven
LBCs

Ultimate Frisbee for 15 mins. 2 Teams. Half the field and between the 50 and GL. Skins win 5-2.

Mosey back to COT

COT:
I’m terrible at listening. It’s not intentional, but I truly struggle being completely present when someone else is talking. I have to almost give an F3 disclaimer when having a conversation with someone (“if I miss something you say…”) and I have to be very intentional to focus on others.

I went into banking a few years ago and that’s not the best place to be if you’re not a good listener. People are telling you very personal and sensitive details about their lives. I was only there a couple of years and I learned a lot but today’s culture calls so many to anything but listening. Not only to listen but knowing when to be silent. Does anyone listen anymore?

God has a lot to say about this;

“Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger;”
‭‭-James‬ ‭1‬:‭19‬ ‭ESV

“A fool takes no pleasure in understanding, but only in expressing his opinion.

A fool’s lips walk into a fight, and his mouth invites a beating.

A fool’s mouth is his ruin, and his lips are a snare to his soul. If one gives an answer before he hears, it is his folly and shame.”
‭‭- Proverbs‬ ‭18‬:‭2‬, ‭6‬-‭7‬, ‭13‬ ‭ESV‬‬

My challenge today is Who can we invite for coffee, lunch, a beer, and just listen? Make it all about them and see what kind of response you get. It’ll make their day and you’ll shine some much needed light.

Let’s Roll The Dice

AO: shamrock
Q: Mermaid
PAX: Voodoo, slappy, Honeydew, Crawlspace, Anchorman, Stitch, Mermaid
FNGs: None
COUNT: 7
WARMUP:
Simple SSH, Cherry pickers, Twisty’s, stretching
THE THANG:
Mosey to the Church, and at the church begin the no glove love leg day workout. After one round, abort and use the dice to determine the workout. Working the four corners of the parking lot, and rolling in every corner. Pausing at the pillars to do lunges, and wall squats each round.
MARY:
none
ANNOUNCEMENTS:
Convergence Saturday at the Cove
COT:
“I’ve never felt a region’s love like yours, even in my home region.” Maxime NE Sector Chief Pittsburg

Many of you were able to meet Maxime during the GTE. He drove here from Pittsburg, and proclaimed that this GTE was either #1 or #2 of the hardest GTE’s in which he has participated. He then did another GTE the very next weekend, and maybe another since. He has currently completed 10, that is exactly 10 more than I have attempted!

You may be wondering why I am talking about Maxime, and his quote above. One of the things I am learning about is asking for help. I am stubborn, I am a guy, I think I can outwork all of my problems, and let me tell you, that has proven to be untrue. F3 has been great for me in this regard, the men in this region in particular have been willing to be vulnerable, and ask for help when we need it, and that has encouraged me to follow that lead. On the F3 Nation Slack, there is a specific channel for Nantan’s, and we can network with one another and seek direction on how to do the job. This week, I posed a question to the group seeking council on how to handle an F3 problem. I received wise council, encouragement, and helpful advice. Maxime Dm’ed me directly and we conversed about the problem. He ended with the kind words about our region, and about you guys. This vulnerability that we exhibit stands out, and I think offers real growth. When we can let our guard down, and ask for help, I think real change occurs.

Two weeks ago, I had a coworker stopped and arrested for his 2nd DUI in the last three years. I was on vacation, and received the terrible news about 10PM on Wednesday night July 3rd. I drove home the following Saturday, and this man and his wife were waiting for me in my driveway so that we could discuss the incident and what happens with his job moving forward. Time will tell, there were no promises about a return to work, only a conversation about how he can heal, and restore the problems that he has created with his family, friends, etc. The theme of our conversation was him admitting that he has a problem and that he needs help. He has finally admitted that he can’t conquer this battle alone. This is a battle that he has been fighting for about 7 years, and this is the first time that I think he has a chance to overcome his addiction.

It took him being arrested for a second time to realize that he couldn’t do it alone, and I am thankful for F3 for helping me realize that I can’t tackle my problems alone. Sometimes we have to hit rock bottom to realize that problems exist, and the two times in my life that I have found myself in that pit of despair, I realized that I really wasn’t alone. It was in these moments that I have been closest in my relationship with God, and my coworker is having the same epiphany. I don’t believe that God wants bad things to happen to us, I think he wants to have a relationship with us, and some times we as men can be so dense that is takes a rock bottom experience to get our attention. A group like F3 may prevent us from bottoming out, this group may just provide a safe place to express our weaknesses, and it is in this group that I can share my deficiencies with no judgement, and seek real wisdom from men who have already walked a mile in those proverbial shoes. Men having an outlet for their vulnerabilities is what Maxime sees in our region, it is why he sees the love that we openly share for one another.