F3 Knoxville

Madoff’s Challenge

THE SCENE: Dry and upper 50s, not typical June weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lots of stretching
THA-THANG:
Madoff is traveling a lot and doing 100 merkins and 100 squats a day.  So, we walked to various points in the park and did 100 merkins and 100 squats at each stop.  It was a heavy day, so we carried a rock.  Since yesterday was the anniversary of D-Day, we rifle-carried the rock as we walked.  We stopped four times.  We walked from the AO to the flag pole, then to the circle basketball court, then to the bathhouse, then to the new splash pad (where it was thoroughly analyzed and critiqued – verdict: downgrade), before returning to the AO.

MARY:
The workout was perfectly timed, so we didn’t have time for Mary.

COUNT-OFF & NAME-O-RAMA
5 HIMs

CIRCLE OF TRUST/BOM:
Talked about D-Day and the fact that for most of those soldiers: the first time they flew in a plane, they had to jump out of it; the first time they were in a boat, they exited hauling gear and faced bullet fire; and the first time they left home, they had to kill or be killed.  That generation was just made different and probably better.

MOLESKIN:
Prayers for the summer, everyone traveling, and Snowbird’s grandfather.

ANNOUNCEMENTS:
Nothing mentioned, but we probably forgot something.

Forg3 2023 Tour: Big Ball AO

The Scene 

  • Big Ball AO
  • 5:30am – 6:30M
  • Humid

F3 Welcome + Disclaimer

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning – alongside my Co-Q later this morning – Onstar!
  • 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?

(Breakdown: Steam: 5:30 – 5:50 / Onstar: 5:50 – 6:15)


Warm-o-Rama 

  • SSH: 10×4
  • TN Rocking Chair: 10×4
  • Rockette: 10×4
  • Imperial Walker: 10×4
  • Man-Maker: 5×8

The Thang 

(What went down during the workout)

(Mosey to the Big Ball Base)

(1) Nickel – Dime – Quarter

  • 3 POC
    • Base: 5 Incline Merkins (1ct)
    • 1st plateau: 10 squats (1ct)
    • Top plateau: 25 LBCs
  • Rinse and repeat 2x – for a total completion of 3 rounds 
  • Round 1 — 1 count
  • Round 2 — 4 count 
  • Round 3 — All levels are 25 reps on a 1 count

(Hand off to Onstar to 5:50)

Mosey to the bridge (“long way”)
25 BBS at the bridge
Mosey to the amphitheater, bernie up behind it, mosey down and into it.

Battle buddy up:
1 runs up steps and does 10 rows
1 performs reps
200 squats
150 derkins
100 lunges (two-count)
100 dips
100 step ups

Mosey back to AO


COT (Circle of Trust)

Count Off

  • 10

Name o Rama

  • Onstar, Kickflip. Postman, Magic Mic, Vanilla, Steam, G-6, Ariel, Orkin

FNGs

  • Donald Partin –> Dolly

Word — Forg3 Invitation 

  • Forge (v.) – to shape and mold into a new condition, by heating in a fire / to move forward gradually and steadily.
  • Forg3 is a weekend retreat created for F3 men, by F3 men. 
  • 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.


Announcements 

(Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements)

 

Ring Burner

THE SCENE:  Fountain City UMC Parking Lot

5:30 am, gloom; temp was cool probably upper 50s; no wind or rain; great for a workout

F3 WELCOME & DISCLAIMER

I am not a professional.  You are here voluntarily; participate at your own risk. F3 does not charge fees for workouts.  You are responsible for your own wellbeing.  Please know your limits and modify exercises as needed, challenge yourself, but don’t hurt yourself.

WARM-O-RAMA:

  • SSH IC
  • Abe Vigodas together and the both hands to the middle
  • Quad stretch pull heel to butt cheek – nickname – Flamingo
  • Michael Phelps
  • Tricep and shoulder stretch:  across chest and behind head
  • Ab stretch:  standing with hands on hips, push pelvis forward while leaning chest and shoulders back
  • Lower back stretch:  squat down low, wrap arms around knees and squeeze while leaning forward – nickname – Armadillo 
  • Mountain Climbers IC
  • Jog a lap around the Church – FCUMC

THA-THANG:  Burner Ring
Four exercise stations around the track at Ftn City Park.  Jog around the track, stopping at each station and complete two exercises.  Continue doing laps until time is up.

  • Station 1 – Burpees – 15 reps, Step-Ups – 20 reps each leg
  • Station 2 – Pull Ups – 15 reps on monkey bars, Toe Touch Crunches – 25 reps
  • Station 3 – Merkins – 30 reps, Lunges – 25 reps each leg
  • Station 4 – Incline Merkins using park bench – 20 reps, Flutter Kicks – 20 reps using a 4 count

MARY:
NA
COUNT-OFF & NAME-O-RAMA

Count – 2.5

CIRCLE OF TRUST/BOM:  The Power of Words, Discipline the Tongue

There is the old saying that we heard as kids from our parents or teachers, “Sticks and stones my break my bones, but words will never hurt me.” As adults we know that is not really true. Words can and do hurt. Our parents were well meaning. They wanted us to shake off and ignore mean things people say.

But words can be terribly hurtful especially to our loved ones. My words have been hurtful to my wife and children and my heart has been convicted after I have spoken harshly to my family. I want to grow in using my words for building up not tearing down. Our words can have great significance and lasting spiritual significance.

Bible verses: Prov 15:1 “A gentle answer turns away wrath, but a harsh word stirs up anger.”
James 3:4 “…take ships as an example. Although they are so large and are driven by strong winds, they are steered by a very small rudder wherever the pilot wants to go. 5 Likewise, the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark. 6 The tongue also is a fire, a world of evil among the parts of the body. It corrupts the whole body, sets the whole course of one’s life on fire, and is itself set on fire by hell.”

The bible also warns about swearing oaths and cursing. We may not think too seriously about such things but there is power in words and our speech. I encourage you as I encourage myself to disciple your tongue, your words as we discipline our bodies with exercise.

Prayer Requests – private

MOLESKIN:
Lizzy killed the workout this morning.

ANNOUNCEMENTS:
None

Get Up Again

THE SCENE: 59 and slightly cool. Perfect beatdown weather.

F3 WELCOME & DISCLAIMER: Administered


WARM-O-RAMA:
Motivators, Dive Bombers, Cherry Pickers, Windmills, Baby Arm Circles Forward/Back, 30 seconds OYO

THA-THANG:

  • Mosey to big parking lot. Perform burpess on the “Get Knocked Down” in Chumbawamba’s song, “Tubthumping”
  • Mosey to the top of sophomore hill and perform 11’s between squats at the trailers and rows on the handrails.
  • Mosey to the coupon pile and partner up for a DORA. 100 curls, 200 bent rows, and 300 heavy hammers. One partner performs the exercise while the other runs a lap around the small parking lot.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
10 RUSHers and 6 Bootcampers (no tag for 2.0, S.O.S.)

CIRCLE OF TRUST/BOM:
Lately, I’ve been running close to my house and my 4-year-old son, Paul, wanted to join me one day. Around the 1-mile point, he slipped on some gravel and cut his hand up pretty good. There were tears and we took a couple of minutes to reset, but he got back up and ran the half mile back home. Of course, I was proud and I’ve used that story over and over with him when he needs some extra encouragement, reminding him of how tough and brave he can be.

T-claps to 5K for his openness last Friday. I appreciate the courage to speak out about a very important topic. As I was thinking about his words, I kept coming back to the story with my son. It’s easy to become discouraged when we stumble and fall, but it’s getting back up again when our Father holds out his hand that’s important.

Proverbs 24:16 (NLT) – The godly may trip seven times, but they will get up again. But one disaster is enough to overthrow the wicked.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
June 17 – KARM Dragon Boat race is coming up soon. Booster needs more rowers!

SPC James Ames Workout

THE SCENE: Perfect weather for a beatdown. Not too cool, not too warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, Lil’ Baby Arm Circle, ‘Round Towns, ‘Round the Worlds, Temp Merkins, Tempo Squats
THA-THANG:
Mosey over to Amphitheater for some fun.
10s- Derkins and Rows

Mosey to the bridge for 7s- Burpees and Lunges

Bear Crawls across the bridge and Slowsey over to the Big Ball to knock out 17 Big Ball Pull-ups.

Hit some Route 66 Merkins back to the Fountains.

MARY:
6 Minutes of Mary at the East Tennessee Veterans Memorial in honor of fallen East Tennessee service members

COUNT-OFF & NAME-O-RAMA
17!
Swanson, Huffy, Cyclops (FNG), Typo (FNG), Cry Baby, G-6, Mickey, Kermit, Stacks, Jumbo, Magic Mic, Singlet, Grapefruit, Postman, Wedding Singer, Soot
CIRCLE OF TRUST/BOM:
Proverbs 18:14; 2 Corinthians 4:7-10

MOLESKIN:
Veteran’s are twice as likely to end their own lives compared to their civilian counterparts. Roughly 17 veterans take their life every day. As HIMs, we are called to reach out to those who are suffering. As Christians, we have a hope that surpasses all understanding.
If you are a veteran struggling with how to cope, reach out to a trusted HIM and seek help immediately https://www.veteranscrisisline.net/