F3 Knoxville

Quality Time With Sandy – Forg3 Tour

The Scene 

  • The Project
  • 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? – 0

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

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

Mary 

ATMs

SWS

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

Blackjack Pick-it-yourself

THE SCENE: Cool but Sticky Gloom
F3 WELCOME & DISCLAIMER Yepperdoodle
WARM-O-RAMA:
10 SSH, 10 Tempo Squats, 8 Willie mays haze, 5 knoxville cherry picckers, 10 tempo merkins, 10 second side plank stretch, 10 SSH
THA-THANG:
Mosey to the track for blackjack. Pax and House pick exercise. Winner of each hand gets their workout preformed with card count being rep count.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Fantastic 5!!!

CIRCLE OF TRUST/BOM:
The lord lives within all of us. People in our lives and people we interact with should be able to see his light through us. There should be no question that the lord is in us. As HIMS it is our responsibility to reflect that light into the world around us.
MOLESKIN:
Pray for DR, DL. Praise for Outnumbered and Foghorn knee. Prayers for Outnumbered and Lucille hips.
ANNOUNCEMENTS:
Convergence Saturday @ Shamrock. Meet @ Rampart at 5 to clown car over for pre-ruck/run. F3 in the nude coming up. Wingam announced as Rampart AO 1st FQ.

Wingam Rainy Bday Q

THE SCENE: Stormy Morning
F3 WELCOME & DISCLAIMER Check
WARM-O-RAMA:
15 SSH, 10 Tempo Squats, 10 tempo merkins, 15 mtn climbers, 10 lbac foreward and backwards, 10 overhead claps, 10 SSH
THA-THANG:

4 Rounds, 4 workouts, Heads we did the light version tails was heavy version

ROUND 1

Merkins-Derkins, Big Boys-Heavy Big Boys, Squats, Heavy Squats, Toe Merkins-Twinkle Toes

ROUND 2

Curls-Bent Over Rows, Dips-Tricep Extensions, American Hammers-Heavy Hammers, Squat Jump-Thrusters

ROUND 3

Diamond Merkins-Stand Up Rows, Freddy Mercury-Heavy Freddy, Monkey Humpers-Monkey Humping Goblet Squats, Pickle Pointers-Heacy Pickles

ROUND 4

Burpee-Blockee, Lunges-Heacy Lunges, SSH-Hold your block Hops, Dips-Heavy Dips

COUNT-OFF & NAME-O-RAMA
Lonely 4
CIRCLE OF TRUST/BOM:
Be thankful for your problems and be considerate of everyone around because everyone is going through stuff.

ANNOUNCEMENTS:
Convergence coming up July 8 @ Shamrock, F3 in the nude coming up.

Core Mountain IV

THE SCENE: 70° and enough humidity to share
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Lunge Left, Lunge Right, Mountain climbers, offset merkins, Windmills
THA-THANG:
25 of each of the below moving between the lines on Jucomajaro.

T-claps to Trolley who I stole this workout from, only making use of the lines, instead of rope: https://f3knoxville.com/core-mountain-iii/

  • BBS
  • LBC
  • Scissors
  • Flutters
  • American Hammers
  • Leg lifts
  • Freddy Mercury
  • Cross toe touches
  • Windshield wipers
  • Cross mountain climbers
  • Heel touches
  • Box cutters
  • Hello Dollys
  • Groiners
  • Side Crunches
  • Supermans
  • Plank Destroyers
  • Imperial Walkers

Ate some blackberries on the way down, added some stone work and dips on the guardrail with a little time for Mary

CIRCLE OF TRUST/BOM:
John 14:1 says, “Let not your hearts be troubled.  Believe in God; Believe also in me”.

I heard recently of a commentary by Frederick Bruner on John that this word “believe” more literally translates as “relax into”.  This of course made me think of a hammock.  We must put our full weight into a hammock to enjoy the swing, but it takes faith that it will hold us to really relax.  Ronald Rolheiser in Holy longing describes prayer as “Relaxing into God’s presence”.

My prayer for us today is that we can Believe, Rest and Relax into God’s goodness. Just as generations before us have found God to be enough to hold us up.
“But we believe that we will be saved through the grace of the Lord Jesus, just as they will.”  Acts 15:11

ANNOUNCEMENTS:
Shamrock Convergence in 4 days! Sat, July 8, 7am.

Let Freedom Ring

THE SCENE: Partly cloudy, low 80s but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side-Straddle Hops, 10 Burpees, 10 Tennessee Rocking Chairs, 10 Tempo Merkins, 10 Tempo Squats, Patriotic High Knees Around Parking Lot, Patriotic Butt Kick Around Parking Lot, Patriotic Bernie Sanders Around Parking Lot, 7 Twisties, 7 Windmills, 7 Pterodactyls Forward and Backward
THA-THANG:
Mosey to the parking lot with the nice restrooms.  We will Bear Crawl to First Island, Lunge to Second Island and Sprint to End of Parking Lot.

Mosey to the Caribbean Parking Lot.  We will do candy canes, moving in a counter-clockwise direction around parking lot until we get to the cone at the end of the candy cane.  We will stop at every other island to do the listed exercise.  Once the first man arrives at the end of the candy cane and completes the exercise, he sweeps all men back to the start.  We then do the next exercise.  Here are the exercises:

  • 10 Merkins.  Sprint between islands.
  • 10 Squats. Sprint between islands.
  • 10 Baby Crunches.  Bernie between islands
  • 10 Hello Dollies. Sprint between island.

Mosey to picnic tables that are east of the Caribbean.  We will alternate between 20 picnic table pull ups, 20 Bench Dips, and 20 Step Ups.

Mosey on the perimeter trail south until we get to the area that splits into three trails:  the boardwalk trail, the pine needle trail, and the concrete trail.  We will split into teams for Doras.  While one partner does the exercise, the other partner takes one of the routes to the other convergence of trails and then comes back.  Then partners switch.  Partners should take alternate routes each time. Here are the exercises that partners will do as a team:

  • 100 Jump Squats
  • 100 Big Boy Sit-ups
  • 100 Carolina Dry Docks

Mosey north to grassy area by where perimeter trail and serpentine trail converge.  We will stop to do 20 American Hammers.

Mosey to the Pavilion near baseball field entranceway.  We will do 20 Incline Merkins on picnic tables.

Mosey to the AO.

COUNT-OFF & NAME-O-RAMA
We had 12 with no FNGs.  Kentucky brought his 2.0s, Smartie and LeBron.
CIRCLE OF TRUST/BOM:

Let Freedom Ring

Herbert Hoover

“Freedom is the open window through which pours the sunlight of the human spirit and human dignity.”

Albert Einstein

“For everything that is really great and inspiring is created by the individual who can labour in freedom.

Alice Walker

“No person is your friend (or kin) who demands your silence, or denies your right to grow.”

The news of today is often a running complaint on American politicians, cities, institutions, and the state of our nation.  I sometimes get caught up in that stuff and wonder about our nation.  But gents, we are so lucky to live in a land that is built on the notion of freedom and continues to work to protect our rights to be free.  Many of us tend to take that for granted.  But think of people in other countries that do not have our freedoms:  the freedom of religion, to choose where we want to live, to go into the vocation that we desire, to associate with whom we desire.

I am thankful for that freedom and thankful for those who helped establish it.  I am thankful for those who fought for our independence. I am thankful for those who continue to fight for our freedom.  I am thankful for those who serve our government, whether federal or state.

Like my brother High-Heels was saying the other day, we have plenty of brothers in F3 who were born in other countries but who are thankful to be living here in the United States.  And like he was also saying, in the United States, if you are willing to work hard and put in the effort, you are going to do alright in life.

So on this independence day, let’s give thanks.  Thank you God for our country.  Let Freedom Ring.

MOLESKIN:
Prayers for Wedding Singer’s son who graduated from high school in May, for Soot and his health after the fainting spell, and for Q-Bert’s father and father-in-law.
ANNOUNCEMENTS:
Convergence at Shamrock at 7 am on July 8.  Arrive at 6:45 am.