F3 Knoxville

Trip Down Memory Lane to the Road Less Traveled

AO: juco
Q: Love Shaq
PAX: Booster, Lt. Dan, Erector, Nadia (Aaron Jacques), Mailbox, Guardrail, Wanderer, Data, Butterknife
FNGs: None
COUNT: 10, but some took off sonewhere afterwards. Legend has it, they’re still running.
WARMUP:
SSH
Cherry pickers
Squats
Harry Rockets
Calf/Quad stretch

THE THANG:
The Road Less Traveled. Hardin valley forest loop that 5k showed me. honestly, I don’t know how to explain it any better than this.

Stop every now and then to get some various core work in. we got back to the campus a little sooner than anticipated so we rallied up with Booster and Lt. Dan to get a few more core exercise exercises in.

MARY:
Ring of fire merkins to 5 and then back down.
1 more standing ab exercise. Forgot the name.

ANNOUNCEMENTS:

COT:

Butterknife had the word and I’m sure he’ll share that here later.

[juco-rush] Hill Play

AO: juco-rush
Q: Butterknife
PAX: Tooth Fairy, Data, Nadia (Aaron Jacques), Erector, Butterknife
FNGs: None
COUNT: 5
WARMUP:
1.19 mile

THE THANG:
Fartlek style workout 30/60/90 secs up hill with equal recovery time downhill.

Cool down 1.19 miles back to campus.

MARY:

ANNOUNCEMENTS:
2F opportunity = Country Burrito :burrito: 4-5p on Friday

COT:
The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 CORE PRINCIPLES
Free of Charge
Never pay to workout, ever.

Open to all Men
No matter the man, you are welcome here.

Held Outdoors
Rain or Shine, Hot or Cold, we are out there.

Peer Led
Rotating fashion of men leading each other.

Ends with a COT
Always ends with a Circle of Trust.

“Give them someone who will guide them wherever they go and will lead them into battle, so the community of the Lord will not be like sheep without a shepherd.””
‭‭Numbers‬ ‭27‬:‭ 17‬ ‭NLT‬‬

DORA classic

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Madoff, Lightweight, Pew-Pew
FNGs: None
COUNT: 7
WARMUP: normal stuff

THE THANG:
DORA 1,2,3 (parking lot)
100 merkins, 200 big boys, 300 squats

DORA 1,2,3 (on the hill)
100 iron mikes, 200 plankjacks, 300 gas pumpers

MARY:
Ring of fire merkins

ANNOUNCEMENTS:

COT:
The creation account- God gave man work. Thankful for the men who show up day in & day out at F3, who put in hard work, who push me to be better.

[bluegrass-pm-otb] Unfamiliar Territory

AO: bluegrass-pm-otb
Q: The Situation
PAX: Pusher, Pele (Jon Lindberg), F3 Pluto ( Hugh Nystrom), Down Under, Finger Lickin’
FNGs: None
COUNT: 6
WARMUP:
SSH
Hip Hinges
Cherry Pickers
Runner stretch
Slow Squats
Slow Merkins
Dive bomber merkins
Pickle Pointers

THE THANG:
25 BBS
25 Flutter Kicks
25 Calf Raises
Between: Run to pillars, 10 Incline Merkins, run around

20 Merkins
20 Squat Jumps
20 1-ct Iron Mikes
Between: Bernie to start and jog back

40 1-ct Mountain Climbers
40 1-ct Rocky Balboas
40 sec Plank
Between: Shuffle out, shuffle back

Lunge to halfway median, 5 Burpees
Lunge second half, 5 Burpees
X2

Bear Crawl up hill, Bear Crawl down
10 Hello Dollies
X2

MARY:
5 Crunchy Frogs in cadence
10 Side Plank Raises in cadence
10 Hello Dollies
10 Windshield Wipers
Crowdsource Abs

Stretching
Side stretch
Upper Glute stretch
Hip Flexor stretch
Groin stretch
Runner stretch

COT:
Sometimes you find yourself contemplating the whole universe and your place in it. Other times, you’re just grateful for the little things. Both are okay.

IPC Throwback

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Wedding Singer, Hand Full (Dan Davison), Soot, Drive-thru (Mikel Towe), Passport (Ryan Matthews), Postman (Scott Colby), Frostbite
FNGs: None
COUNT: 9
WARMUP:
The usual

THE THANG:
IPC 2023 Week 0

MARY:
None

ANNOUNCEMENTS:
Register for IPC here: docs.google.com/forms/d/e/1FAIpQLSfAH6sdMjfCwrhnlWwf91nRYlQCwFQK9moTn1TKHxhPEvDimQ/viewform

COT:
We’ve talked a lot about doing hard or uncomfortable things lately. We should do this both in and out of a workout. Barna has several studies that show that 98% of Millennial Christians believe they are called to bear witness about Jesus, 96% believe trusting Jesus is the most important thing anyone can, but then 47% believe it is morally wrong to share your beliefs with someone who disagrees. I think a huge reason that nearly half of Millennial Christians say it’s wrong to evangelize isn’t because they actually believe it is wrong, but because they believe it is difficult. Let’s be willing to do the difficult thing of bearing witness about the One we believe to be true and worthwhile.