F3 Knoxville

Author: BackBlasts

[genesis-ruck] The Monday Before Mountain Man

AO: genesis-ruck
Q: Steam
PAX: Single (Ryan Chambers), Mermaid, Brick
FNGs: None
COUNT: 4
THE THANG
– 25-30 minutes of rucking down/back the Jean Teague Greenway at a good pace
– 15 minutes of strength training/mobility
– Backwards walk down/back
– 12 merkins
– 12 squats
– 12 curls
– 12 chest presses
– Front carry ruck down + back
– 15 minutes of stretching
– Leg swings: 12×10 each leg
– Gate openers: 10
– Gate closers: 10
– Apollo Onos: 10
– 1/2 parking lot + back: Ground Scoop
– 1/2 parking lot + back: Rockettes
– 1/2 parking lot + back: Knee to chest and lunge
– 1/2 parking lot: Zombie Walks
– On the 6: right leg over
– On the 6: left leg over
– On the 6: left leg back / right tucked in
– On the 6: right leg back / left tucked in
– Merkin position: right arm under
– Merkin position: left arm under
– Money stretch
– Knee rotations

COT

3 Things From A Men’s Retreat This Weekend

(1) Biblical Manhood Definition/Example
“Some of you will rebuild the ancient ruins; you will restore the foundations laid long ago; you will be called the repairer of broken walls, the restorer of streets where people live.”
– Isaiah‬ ‭58‬:‭1‬‬2

(2) Nehemiah 4 — Progress In Spite Of Opposition
– ‭‭Nehemiah‬ ‭4‬:‭6‬ — “So we rebuilt the wall until the entire wall was joined together up to half its height, for the people had the will to keep working.”
– ‭‭Nehemiah‬ ‭4‬:‭10‬ — “In Judah, it was said: The strength of the laborer fails, since there is so much rubble. We will never be able to rebuild the wall.”
– ‭‭Nehemiah‬ ‭4‬:‭16‬-‭18‬ — “…The officers supported all the people of Judah, who were rebuilding the wall. The laborers who carried the loads worked with one hand and held a weapon with the other. Each of the builders had his sword strapped around his waist while he was building, and the one who sounded the ram’s horn was beside me.”

(3) The Picture Of What A Man Does From Nehemiah 4

– He hears the noise
– He hears the negativity
– He hears the pushback
– He still builds the wall and does the work (Nehemiah 4:6)

Why?
– We cannot go back or stop — too much is at stake.

This is a vision of what can be – through Christ.
_____________________________________________

For more insight into this – check out additional resources in this message thread.

[lostpearls] Slow Burn with CMUs

AO: lostpearls
Q: Bail Bonds
PAX: flyball, Alice, Mathlete, Natty, Papa Lock, Bail Bonds, Ground Jordan
FNGs: 1 Ground Jordan
COUNT: 7
WARMUP:
SSH, OH Claps, Seal Claps, Tie Fighters, Lateral Lunges, TN Rocking Chairs, Mucho Legos, burpees, Shoulder Taps, Mtn Climbers, Oblique V-ups, LBCs, run

THE THANG:
Tabata, 60 sec, 15 sec rest, with CMU
Tempo squats
Tempo leg lifts, holding up CMU
Tempo tricep extensions
Tempo curls
Tempo OHP
Tempo lunges
Tempo deadlift
Tempo BBs
Tempo Dismond Derkins
Run
X2

MARY:
Plank hold and Tempo Merkins

ANNOUNCEMENTS:
Hardship Hill 5/17

COT:
What are your spiritual gifts? No, not fruits of the spirit like I wanted to consider. Spiritual gifts are specific to you and how God created you!
My challenge to you is to take a spiritual gifts test and see where you fall. Then, decide if you’re using those God-given gifts to further his kingdom. It’s convicting….and it should be. None of us are perfect. Be vulnerable and honest with yourself. Maybe even share it with someone else.

See 1 Corinthians 12:4-11 in the comments.

[the-pulpit] Swings

AO: the-pulpit
Q: Voodoo
PAX: Betty, Jim Norris, Sawdust, Leland Robbins (Geiger), Ike, Trojan
FNGs: None
COUNT: 7
WARMUP:
I plead the 5th

THE THANG:
Mosey to playground. Complete 4 rounds of the following on the swings.

– rows
– knee pull in
– single leg squat
– derkins
– fall out

Moseyed to school and back after each round.

MARY:
Stretching

COT:
A word on words. Trying to be more intentional with my words. A couple of verses to reference:

“Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”
‭‭Colossians‬ ‭4‬:‭6‬ ‭ESV

“Gracious words are like a honeycomb, sweetness to the soul and health to the body.”
‭‭Proverbs‬ ‭16‬:‭24‬ ‭ESV‬‬

Deck of Cards 4/7

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Postman (Scott Colby), G-6 (Rick Kuhlman), vanilla, Cannon Ball (Sam Crockett), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 7
WARMUP:

THE THANG:
Deck of Cards at the ampitheatre

:heart:- Run around ampitheatre
:clubs:- American Hammer
:diamonds:- Decline Merkins
:spades:- Jump Squats

Got through more than 3/4 of the cards in the deck

MARY:

ANNOUNCEMENTS:

COT:

Chest Burn & Core

AO: juco
Q: Lt. Dan
PAX: Mailbox, Butterknife, Starlink, Guardrail, Fetch, Archie
FNGs: None
COUNT: 7
1. WARM-UP (5 minutes)
All IC (In Cadence):
– Side-Straddle Hops – 25 IC
– Windmills – 15 IC
– Imperial Walkers – 20 IC
– Arm Circles (Forward & Backward) – 10 each
– Slow Merkins – 10 IC
– Jog a lap or 2 minutes of shuttle runs
2. MAIN WORKOUT (32 minutes)
Format: 4 rounds x 8 minutes
Each round includes strength, core, and running.
Rest/modify between rounds as needed.
Round 1 – Chest & Core Primer (Revised)
Merkins – 1 minute
LBCs – 1 minute
Merkins – 1 minute
LBCs – 1 minute
Run – 2 minutes (~400m or shuttles)
Active Recovery (High Knees in Place / Lunges) – 2 minutes
Round 2 – Wide & Flutter
Wide-Arm Merkins – 1 minute
Flutter Kicks (4-count) – 1 minute
Wide-Arm Merkins – 1 minute
Flutter Kicks – 1 minute
Run – 2 minutes
Active Recovery – 2 minutes
F3 Workout Q Sheet – Chest Burn & Core Blast
Round 3 – Diamonds & Big Boys
Diamond Merkins – 1 minute
Big Boy Sit-ups – 1 minute
Diamond Merkins – 1 minute
Big Boy Sit-ups – 1 minute
Run – 2 minutes
Active Recovery – 2 minutes
Round 4 – HR Merkins & Twists
Hand-Release Merkins – 1 minute
American Hammers (4-count) – 1 minute
Hand-Release Merkins – 1 minute
American Hammers – 1 minute
Run – 2 minutes (Try a backward run for intensity)
Active Recovery – 2 minutes
3. CORE FINISHER (5 minutes)
2 rounds (30 seconds each):
– Plank
– Left Side Plank
– Right Side Plank
– Boat Hold (V-sit)
– Low Flutter Kicks (20 count if 4-count IC)

MARY: Ring of fire Merkins, Flutter, Hobo thing, squat

ANNOUNCEMENTS: n/a

COT Word: “Accountable to the Standard”
Men, we live in a world that constantly pushes the idea of autonomy, of doing your own thing, of answering to no one. But in truth, we were never meant to walk alone. The Word of God is clear—real growth, real strength, and real transformation happens when we are accountable to something greater than ourselves, and when we are willing to let other men speak truth into our lives.
Key Point 1: Accountability is Biblical
We often associate accountability with weakness or being policed, but God designed it as a tool for strength and protection.

Proverbs 27:17 – “As iron sharpens iron, so one man sharpens another.”
You don’t sharpen iron by tapping it softly. It takes pressure. Friction. Heat. And so it is with brotherhood. We need brothers willing to call us up—not out—to the standard God has set for us.
Challenge to the PAX:
As we leave this circle today, ask yourself:
– Am I hiding anything in the dark that needs to be brought into the light?
– What am I doing to help sharpen the man to my left and right?
Don’t be a lone ranger. Accountability isn’t weakness—it’s wisdom.
Closing Prayer:
Lord, thank You for the men around us. Give us the courage to be honest, the humility to be corrected, and the strength to walk in integrity. Teach us to be accountable to You first, and then to one another as brothers. Sharpen us. Strengthen us. Use us. In Jesus’ name, Amen.