F3 Knoxville

The Scene 

• The Project
• 5:30am – 6:15am
• Weather, etc

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F3 Welcome + Disclaimer

• Welcome to F3: Fitness – Fellowship – Faith 
• My name is Steam and I’ll be your Q this morning 
• A few things before we begin: 
  • I’m not a professional 
  • You’re here on your own volition
  • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
• FNGs? – 0

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Warm-o-Rama

• SSH: 10×4
• Squat: 10×4
• Merkin: 10×4
• Cherry Pickers: 10×4
• Chattanooga Cherry Pickers: 51×4
• Cherry Pickers: 2×4
• 5 burpees

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The Thang 

Heavy Day @ The Project

(1) Intro to Sandy Warm Up

• Battle buddy up
• Sandy – 1 120lb, 2 40lb
• 1 BB stays here and executes the following: 
  • 5 deadlifts 
  • 5 rows 
  • 5 one-hand on merkins 
  • 5 Chest presses 
• BB2 takes a lap around the parking lot 
• Rinse and repeat for a total of 2x – each BB does this twice 

(Take sandbags on the move to the bench and B post to the right)

(2) Sandy Strength 

• 3 points of contact 
  • Bench 
  • Light 1 on the left 
  • Light 2 on the left
• Get with your BB again 
• Do this as a team 
  • Here:
    • 5 Sandy squats 
    • 5 merkins (Sandy or not)
    • 5 presses (back or standing up depending on your weight)
    • 5 Sandy drop offs (deadlift – drop – use your core) 
  • Figure out a way to take your weight to Light 1
  • Light 1
    • 10 of each X
  • Figure out a way to take your weight to light 2
    • 15 of each X
• When you finish at light 3 — flutter kicks until the 6 is up 

(3) Around Town With Sandy

• You and your BB are going to carry your weight around the loop back to the AO
  • Stopping at each light:
    • 10 merkins (no Sandy)
    • 10 squats (no Sandy)
    • Switch weights at every light
• Last light is the one straight across from the 🇺🇸

(4) American Indian Run with The Twins

• American Indian run around the AO parking lot
• 1 man executes 5 sandbag suitcase pickups and then yells “Done” – alerting the man in front to circle back to the sandbags and execute 5 sandbag suitcase pickups
• Rise and repeat until every man has complete the sandbag X
• BTTW to the flag on the last lap

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Mary 

ATMs

SWS

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COT (Circle of Trust)

Count Off

• 10

Name o Rama

• Papa Lock, Mathlete, Snaggletooth, Biohack, Borg, Skewer, Kick-Flip, Ocho, Slappy, Comfort Zone, Steam

Word — Forg3 2023

https://f3knoxville.com/forg3-2023-registration-is-live/

We are rolling out our first F3 Knoxville men’s retreat this fall – Forg3! Forg3 was created with F3 men in mind – to strengthen the bonds we have with each other and our Creator, over the course of a weekend retreat.

Forge (v.) – to shape and mold into a new condition, by heating in a fire / to move forward gradually and steadily.

Forg3 (n.) – an invigorating 40-hour weekend retreat to challenge and encourage F3 men in their pursuit of high impact manhood. You can expect to engage with other men in 1st, 2nd, and 3rd F sessions, to better understand who you are, whose you are, and the High Impact Man God has called you to be. You’ll have opportunities throughout the weekend to seek adventure, to rest, and to sharpen iron with other F3 men physically, mentally, emotionally, relationally, and spiritually.

If you love adventure of the heart, mind, body, and soul – Forg3 is for you. Forg3 was created for F3 men, by F3 men, as a way to engage together for a purposeful and relationally-driven weekend to step further into the men God has called us to be.

Here are the fast facts about Forg3 2023:

• Dates: Friday, September 22nd (7pm) – Sunday, September 24th (11am)
• Location: Doe River Gorge (Hampton, TN)
  • Situated in the F3 Northeast TN region up near Johnson City and Elizabethton, Doe River Gorge’s campus is tucked into the side of a mountain and offers incredible beauty, very clean and comfortable cabins by the river, and miles and miles of adventures to be had.
  • From Knoxville: only around 1.5 – 2 hour drive
• Cost: $110 (Covers all of your lodging, meals, and retreat materials for the weekend)
  • Via Venmo or cash to Waxjob