F3 Knoxville

9 Eagles mod

THE SCENE: cool and calm. Perfect.
F3 WELCOME & DISCLAIMER

check
WARM-O-RAMA:

Light CMU run to the track
THA-THANG:

    • 11 Push Ups
    • 11 Lunges (total)
    • 11 CMU Overhead Press
    • 11 CMU Overhead Squat
    • 11 CMU Swings
    • 11 Flutter Kicks (4 count )
    • 11 Mountain Climbers (4 count)
    • 11 V-Ups
    • 11 CMU Plank Pull Throughs (total)
    • 101 meter CMU Farmer Carry
    • 101 meter CMU Overhead Carry”NINE EAGLES”3 rounds completed with running a lap between rounds

MARY:
Roulette rounds of plank, Freddie mercury, LBC’s

CIRCLE OF TRUST/BOM:

On the evening of March 29, 2023, two 101st Airborne Division (Air Assault) helicopters crashed in Trigg County, Kentucky. The crew members, all members of C company 6-101 Aviation Regiment, 101st Combat Aviation Brigade, were flying two HH60 Blackhawk helicopters during a routine training mission when the incident occurred. All nine soldiers who were aboard the helicopters died in the crash. All were posthumously awarded the Meritorious Service Medal, and three soldiers were posthumously promoted in a memorial service and award ceremony held in Clarksville, Tennessee on April 13. The June Tribe WOD is in honor of these 9 soldiers.

Gone but never forgotten. Do this workout in honor of them.

Live each day as if you don’t have another

ANNOUNCEMENTS:

KARM DRAGON BOAT FESTIVAL

June 17th

CONVERGENCE Shamrock

JULY 8th, 7:00AM

Steam was on Q here but we have rescheduled let’s show up in force at Shamrock.

F3…In the Nude!

JULY 29th, 7:00AM

Beach beatdown in as little as you can wear. No shoes, no shirt, no problem.

F3 call to action for veterans

17 veterans a day commit suicide

If you would like to join a task force to target veterans and recruit them to F3 contact Daniel Anders.

Q calendar this week, Skewer, Piston, Candy Crush

Forg3 2023 Tour: Shamrock

The Scene 

  • Shamrock AO
  • 5:30am – 6:15am
  • Weather, etc


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?

Warm-o-Rama

  • SSH: 10×4 
  • Squat: 10×4 
  • Merkin: 10×4
  • Plank Jack: 10×4
  • Cherry Picker: 5×4


The Thang 

(What went down during the workout)

(Mosey to the CMU pile)

1 — Quarter Pounder 

  • Grab a CMU
  • 2 POC: Here and the road 
  • 4 Xs total / 2 at each POC
  • Here
    • Curls
    • Presses
  • Road
    • Rows
    • Triceps 
  • Everything is 25 reps on a 1 count
  • Traveling between POC: Murder Bunny Merkins
    • Murder Bunny + a Merkin 

(Finished: Put CMUs back down in the pile)

(Mosey around the building to the big parking lot)

2 — Battle Buddy Core 4 Dora 

  • Battle Buddy up
  • There and back again core 4
    • C1: Flutter Kicks 
    • C2: LBCs
    • C3: American Hammers
    • C4: Cockroaches / Dead Bugs
  • All Xs are to be continued until your BB gets back 
  • The BB that is not at one of the 4 corners, will run to to the other side of the parking lot
  • Execute 1 burpee
  • Come back and recover his BB 
  • Rinse and repeat until you and your battle buddy have completed 1 full circuit of the core 4 corners 

(Mosey back to the CMU pile)

3 — The FP: The Final Push

  • Get a CMU
  • Rifle carry for 10 paces
  • 10 curls
  • All the way across the street to the other side of the parking lot

A CMU broke into two pieces – 20 burpees

Mary 

(Insert information about any additional post-Thang work)

  • Mosey back to the 🇺🇸
  • SWS


COT (Circle of Trust)

Count Off

  • 13

Name o Rama

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.

We want to engage together for a purposeful and relationally-driven weekend to step further into the men God has called us to be. And I want to invite you into this experience with us.  

CMU & Sprint Work

THE SCENE:

5:30 am at the FCUMC parking lot.  Weather was great: low 60’s, no rain, no wind, mostly clear
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
  • Stretching –
    • On your six with legs spread – toe touches each foot, alternating, then stretch to middle
    • butterfly stretch
    • hip rotation stretch
    • Ab stretch:  standing with hands on hips, push pelvis forward while leaning chest and shoulders back
    • Michael Phelps
    • Tricep and shoulder stretch:  across chest and behind head
    • 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:  CMU and Sprint Work

Starting in the lowest parking lot 5 CMU exercises:

  1. CMU overhead press, 30 sec
  2. CMU curls, 30 sec
  3. Decline Merkins using CMU to prop up toes, 30 sec
  4. Flutter kicks while chest pressing CMU, 45 sec
  5. CMU squats, 30 sec

Fast walk with CMU to back parking lot, repeat 5 exercises

Fast walk with CMU to stairs leading to top parking lot

Walk up and down stairs 4 times with CMU on shoulder

At top parking lot repeat 5 exercises

Fast walk back down to lowest parking lot

Sprints – in the lowest lot we sprinted across the lot and walked back to the start 2 times.  We ended by doing an Indian run around the church, running single file and rotating the order in line with the last guy sprinting to the front of the line.

MARY:

  • 25 Big Boy Situps
  • 30 seconds High Plank

COUNT-OFF & NAME-O-RAMA
Count – 3.5
CIRCLE OF TRUST/BOM:

We talked about the importance of prayer and the power of prayer.  I quoted JC Ryle’s book, A Call to Prayer,

It is not absolutely needful to salvation that a man should read the Bible. A man may have no learning, or be blind, and yet have Christ in his heart. It is not absolutely needful that a man should hear public preaching of the gospel. He may live where the gospel is not preached, or he may be bedridden, or deaf. But the same thing cannot be said about prayer. It is absolutely needful to salvation that a man should pray.”

I also read about Hezekiah’s prayer when told by Isaiah that he was dying.

In those days Hezekiah became ill and was at the point of death. The prophet Isaiah son of Amoz went to him and said, “This is what the Lord says : Put your house in order, because you are going to die; you will not recover.” Hezekiah turned his face to the wall and prayed to the Lord, 3 “Remember, Lord, how I have walked before you faithfully and with wholehearted devotion and have done what is good in your eyes.” And Hezekiah wept bitterly. Before Isaiah had left the middle court, the word of the Lord came to him: 5 “Go back and tell Hezekiah, the ruler of my people, ‘This is what the Lord, the God of your father David, says: I have heard your prayer and seen your tears; I will heal you. On the third day from now you will go up to the temple of the Lord. 6 I will add fifteen years to your life. And I will deliver you and this city from the hand of the king of Assyria. I will defend this city for my sake and for the sake of my servant David.’”

Lastly, we talked about how at times many of us draw near to God in prayer during intense trials. Then when the trial is over we are lax in our prayer lives. We need to make regular, daily prayer a priority in our lives.

MOLESKIN:
Got a fun pic at the lot where an old house was just demolished.
ANNOUNCEMENTS:
Fixer Upper did a Facebook ad.  He said it was getting some good traffic.

Say No, Shamrock

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Little of this and that

THA-THANG:

Mosey to the football field.  Sprint across, rotating 90 degrees at each 10 yards.
Partner up.  2 min BBS
Sprint/rotate again
switch
Sprint/rotate again
2 min merkins
Sprint/rotate again
switch
2 mile run for time

MARY:
LBCs for the six

COUNT-OFF & NAME-O-RAMA
12!
CIRCLE OF TRUST/BOM:
Tagged onto Slappy’s message from Friday.  Say “no”.  Discussed Q 2.3, Missionality, and 1 John 2. 

MOLESKIN:
ANNOUNCEMENTS:

Heavy PT at the Equalizer

THE SCENE: 62 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey over to the Smoke house

THA-THANG:

  • CMU Squat Press: 12 reps
  • CMU Lunges: 10 reps per leg
  • CMU Deadlifts: 12 reps
  • CMU Merkins: 15 reps
  • CMU Bent-Over Rows: 12 reps
  • CMU Russian Twists: 20 reps (10 per side)
  • CMU Farmer’s Carry: Set distance or duration (e.g., 50 meters or 1 minute)

Repeat exercises 1-7 for a total of 3 rounds ish. Ended up doing more 😉

Cool-Down (5 minutes):

  • Light stretching

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.