F3 Knoxville

1000 Merkins for Merica

THE SCENE: Very humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side straddle hops
  2. Tempo merkins
  3. Cherry pickers
  4. Seal squats

THA-THANG:

We did 1,000 cumulative merkins for ‘Merica.  10 PAX were present, so each had to do 100.  We ran to the K25 hill and started our reps.  When you need a break, you run to the top of the hill and do LBCs.  The goal is 100 LBCs as well.

Next, we did 1,000 cumulative squats on the Y12 hill.  At each lamp post (12 total) we did 10 squats, running to the next lamp post.  The last 2 lamp posts we did walking lunges.

A quick stop at the playground for 10 pull ups, the pool wall for 5 wallpies, the back porch for 20 dips, and back to the flag.

MARY:
Heels to Heaven, 80% max run, Basilisk, 70% max run.

CIRCLE OF TRUST/BOM:
The Declaration of Independence review.  How does it start? What are its principles? Life, Liberty, Pursuit of Happiness.

It lists the grievances of the Colonies against the King. The founders signed the document and pledged their Lives, Fortunes, and sacred Honor to this cause.

What are we so convicted by and dedicated to in our lives that we would pledge such a high price and commit to pay it?

 

Independence Day!

THE SCENE

F3 WELCOME AND DISCLAIMER
• Welcome to F3: Fitness, Fellowship and Faith

• My name is I-Beam and I’ll be your Q today

Five Core Principals
• Free of Charge
• Open to All Men
• Held Outdoors
• Peer Led
• Ends with a COT (Circle of Trust)

• You are here on your own volition
• I’m not a professional

Leave no man behind, but leave no man where you find him.

WARM O RAMA
Side Straddle Hops x 10 IC
Hill Billies x 10 IC
Cherry Pickers x 5 IC
Baby Arm Circles x 10 IC
Moroccan Night Clubs x 10 IC

BUY IN
Burpees x 10 for those gave it all

THE THANG
Mosey to Poopetorium
Wall Sits x 10 Arm Raises Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10

Wall Sits x 10 Push Press Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10

Wall Sits x 10 Overhead Claps Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10

Mosey to Backbone
Pull Ups x 5
Burpees x 5
BBS x 5
Rinse and Repeat 3x

MARY
Ab Cycle
3 exercises without putting feet down
Flutter Kicks x 10 IC
Hello Dolly x 10 IC
Gas Pumper x 10 IC

BUY OUT
Burpees x 10 for those that gave it all

COT ( CIRCLE OF TRUST)
Count Off
Name-o-Rama

WORD
Today is Independence Day, the day the Declaration of Independence was signed declaring our independence from Great Britain.

The Second Sentence:
We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness..

Today we remember ALL people and what the Declaration of Independence stands for. Remember the liberty that we enjoy, celebrate equality for all and pursue justice for all people. Including those that may be different from you.

May we all live together remembering what our fore fathers fought for.

The Equalizer Kraken 5k

SCENE: Kraken at the Top – 2023-07

MILEGE: 3.1? miles

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Grady Corns IC | Windmills IC 

THA-THANG:

Mosey to the top of the Equalizer. Kraken. Pick station, complete 5 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, add 5 reps to each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  1. Crab Toe Touches 
  2. Crunches 
  3. Imperial Walkers 
  4. Step Ups
  5. Mtn Climbers 
  6. Squats 
  7. Flutter Kicks 
  8. Single Leg Bridge 
  9. Shoulder Taps

STRETCHES:

  • Bend down & grab toes
  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Totem Poles

THE SCENE: Sticky-icky… 65 degrees, quick down pour and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
5 burpees OYO
Hairy Rockettes
Tempo Squats

THA-THANG:
Mosey to the coupon pile with the person leading falling off for 2 burpees round 1 and snaking from the back to the front round 2.

  • Grab CMU and rifle carry to the parking lot below the stadium.
  • Blockies Totem Pole
    Starting with 10 counting down to 1.
    20x 2C flutter kicks
    Run a lap between each set
  • Due to weather we decided to head back towards the flag
  • Stopping for Lunges and Bear Crawls
  • Mosey to the CMUs by the flag and continued chipping away at the Blockies Totem Pole

MARY:
No time…
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:
“Be on guard. Stand firm in the faith. Be courageous. Be strong.”
1 Corinthians 16:13 NLT

If someone ask you about your faith, it’s easy to answer that you’re a Christian, but when they ask you why, it can prove to be more difficult.

As men, we need to be ready! Stay ready!

God gave his only Son to die for our sins and save me, you, us…

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence at Shamrock this weekend

Forg3 2023 Tour – Truck Stop

The Scene 

  • Truck Stop AO
  • 6am – 7am
  • 40%+ chance of 🌧️+⛈️ but it actually ended up being 🌥️

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: 20×4
    • Run to the basketball court – 1 burpee
  • Mountain Climber: 15×4
    • Run to the basketball court – 2 burpee s
  • Cherry Pickers: 10×4
    • Run to the basketball court – 3 burpees
  • Squat: 5×4
    • Run to the basketball court – 4 burpees

The Thang 

(1) Entry Ticket (All on a 1 count)

  • 25 merkins 
  • 25 Sandy curls 
  • 25 BBS 
  • 25 Sandy rows 
  • 50 SSH

(2) Elevator Pyramid of 20s

  • 5 rounds 
  • 2 Xs a round 
  • Every X will be 10 reps on a 1 count
  • After each round (and before you start the next one) — 20 SSH
  • Round 1 
    • 10 Merkins 
    • 10 Chest/bench presses with weight 
  • 20 SSH
  • Round 2
    • Complete Round 1 
    • 10 Weighted squats 
    • 10 Weighted lunges 
  • 20 SSH
  • Round 3 
    • Complete rounds 1-2
    • 10 Rows w/your weight of choice 
    • 10 Curls w/your weight of choice 
  • 20 jump ropes or SSH
  • Round 4
    • Complete rounds 1-3
    • 10 American hammers w/your weight of choice
    • 10 Flutter kicks w/your weight of choice 
  • 20 SSH
  • Round 5
    • Complete rounds 1-4
    • 10 Mountain climber cross-overs 
    • 10 V-Up toe touches
  • 20 jump ropes or SSH

Mary 

Exit Ticket (All on a 1 count) 

SWS


COT (Circle of Trust)

Count Off

  • 8

Name o Rama

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