F3 Knoxville

Category: The Dog Pound

James 4:17

AO: dogpound
Q: Waxjob (Josh Brady)
PAX: Aladdin (Mansour Hasan), Junk (Sam Yoakum), Choir Boy (Kenny Saffles), Mayberry, Waxjob (Josh Brady)
FNGs: None
COUNT: 5
WARMUP:
15x SSH IC
5x Cobra Burpees
5x Cherry Pickers
10x Cossack Squats
15x LBAC each way
15x Grady Corns
10x Tempo Merkins
THE THANG:
Grab a CMU and mosey toward the Backbone
OK just kidding, let’s walk.
Speedbump: 15x curls, 15x OHP
Top of the hill: 15x Alpos, 15x BBS
Next speed bump: 15x Tris, 15x squats
Up to the Backbone: 5x weighted knee raises holding CMU with feet, 5x weighted pullups doing same. Well, some of us did anyway.
Was going to do more stuff up there, but thunder rolls, so let’s head back. Wind back down same exercises at each spot.
Cower under the outhouse awning as drizzle begins, bide the time with 11s – Up/Over Merkins and Weighted Step-Ups
MARY:
50x 4ct Flutters IC
10x Apple Dippers each side
Row your Boat down about 5 streams
TIME!
ANNOUNCEMENTS:
COT:
There will be times when nobody around you is doing the right thing. Possibly even mocking you for doing so yourself. Stay strong. Choose to do the hard thing.

Dog Pound 11

THE SCENE:  A little cooler at 60 degrees

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Imaginary and I’ll be your Q this morning
  • Disclaimer – This is a free, volunteer, peer-led workout
  • I’m not a professional
  • You’re here on your own volition and participating at your own risk
  • I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt.

WARM-O-RAMA:

SSH = 20

Merkins = 10

Little Baby Arm Circles while lunging = 10 each direction

Imperial Walkers = 10

Burpees on your own = 10

Calf Raises = 20

THA-THANG:  11’s

Mosey to Poopatorium

11’s   Step Up + Carolina Dry Docks

Mosey to Backbone

11’s   Pull ups + Bulgarian Split Squat

Mosey halfway back

11’s   Merkins + Squats

Mosey to base camp

MARY:
Sprints and Merkins with a partner

COUNT-OFF & NAME-O-RAMA

La-Z-Boy, Kashmir, Excitebike, Aladdin, I-Beam, Junk, Mayberry, Papa Lock, Trunk, Mustang (down range)

CIRCLE OF TRUST/BOM:

Proverbs 12:18

The words of the reckless pierce like swords, but the tongue of the wise brings healing.

Had a friend over this past weekend and the husband said something incredibly insensitive and hurtful to his wife.  Apparently didn’t mean to say it, but once the words come out you cannot put them back.  As leaders / HIM we need to be very intentional about what we say and probably speak less and listen more.

ANNOUNCEMENTS:
F3 in the nude July 29th

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.

11s @ Dogpound + Forg3 2023 Info

The Scene 

  • Dogpound
  • 5:30am – 6:15M
  • 60s / 70s – muggy

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: 15×4 
  • 5 merkins 
  • Cherry Pickers: 5×4 
  • 5 merkins 
  • Rockette: 10×4
  • 5 merkins 
  • Imperial Walker: 10×4
  • 5 merkins 
  • Twisty: 5×4
  • 5 merkins 


The Thang (What went down during the workout)

(Mosey to the Big Loop around Lakeside – far left side)

(1) 11s On The Loop — Part 1

  • 11 docks around the big loop 
  • Each dock: Squat 
    • Dock, not board ramp
  • Elevator style
    • Dock 1 = 1 
    • Dock 2 = 2
    • Dock 3 = 3
    • Etc 
  • There’s a path divergence right behind lakeside tavern – take the path on the right (longer perimeter)
  • Make the full loop, then pick up the 6 until we’re all back

(10 count)

(2) 11s On The Loop — Part 2

  • 11 docks around the big loop 
  • Each dock: Imperial Walker 
    • Dock, not board ramp
  • Consistent 11s – each dock you’ll do 11 reps
  • Make the full loop, then pick up the 6 until we’re all back

(15 count)

(3) 11s On The Loop — Part 3

  • 11 docks around the big loop 
  • Each dock: Merkins + LBCs
    • Dock, not board ramp
  • Traditional 11s – 1 + 10, 2 + 9, etc 
    • 1 merkin, 10 LBCs
    • 2 merkins, 9 LBCs
  • Make the full loop, then pick up the 6 until we’re all back

(Mosey back to the AO)


Mary (Insert information about any additional post-Thang work)

ATMs

SWS


COT (Circle of Trust)

Count Off

  • 10

Name o Rama

  • Google, Madoff, Waxjob, Ribbed, Hiltopper (F3 Louisville), Voucher (F3 Louisville), Imaginary, Smoky, Choir Boy, 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

Stop Stopping

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

THA-THANG:

Warm-up
One Squat
Mosey to the ThunderDome.

Workout (35 minutes): Perform each exercise for 40 seconds, followed by a 20-second rest. Repeat the circuit twice.

1. Catalina Wine Mixer: Burpees
2. Mountain Climbers: Mountain Climbers (No modification needed)
3. Monkey Humpers: Jump Squats
4. Low Slow Flutter: Plank
5. Lunges in Cadence: Alternating Lunges
6. Merkins: Push-ups
7. Freddie Mercury: Bicycle Crunches
8. High Knees: High Knees

Cooldown (5 minutes): – No time
1. Side Straddle Hop – 1 minute
2. Shoulder Pretzels – 30 seconds forward, 30 seconds backward
3. Standing Quad Stretch – 30 seconds each leg
4. Standing Hamstring Stretch – 30 seconds each leg
5. Shoulder Rolls – 30 seconds forward, 30 seconds backward

Remember to adjust the exercises based on your fitness level and feel free to modify them as needed. Take breaks when necessary and stay hydrated throughout the workout. Enjoy!

MARY:
Stop Stopping!

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.