Fitness. Fellowship. Faith.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Tonka (Andrew McDonald), Madoff (Daniel Hereford), Utah (David Angel)
FNGs: None
COUNT: 4
WARMUP:
Three cherry pickers.
10 count Thai fighters.
Some of these and some of those
THE THANG:
Baseball of the ghost Mann variety
First base 25 Merkins
Second base 25 squat jumps
Third base 25 big boy set ups
Home plate 25 five dips
MARY:
ANNOUNCEMENTS:
Flag off September 1
COT:
F3 Knoxville Bible study very helpful and wanted to encourage the PAX to read it. Don’t isolate yourself if you do not have an accountability partner ask a shield Lott can help in a lot of ways. “Whoever conceals his transgressions will not prosper, but he who confesses and forsakes them will obtain mercy.”
Proverbs 28:13 ESV
bible.com/bible/59/pro.28.13.ESV
THE SCENE: Gloomy, but not too humid
F3 WELCOME & DISCLAIMER: Done and done
WARM-O-RAMA:
Basic Blindside-y warmup things: SSH, LBAC each way, This, That, tempo squats
THA-THANG:
Sometimes things change. Because it was a heavy day, the Q was expecting a lower number in attendance. What he forgot was that the Ghost Flag was in attendance… so we had visitors.
Quick Mosey to Picnic Table near the Tennis Courts and partner up. Each group will draw a card from the deck, multiply the number of the card by 10 (all face cards are “10” and Aces are “15). Each group is in charge of completing that number of reps of each exercise represented by card suit. Jokers are automatically 25 squats with either the 40# or 60# sandbag on shoulders.
After all the cards were taken, each group were asked to “give up” their highest, lowest, and one other card of their choosing back to the pile.
Once time was called, all of the Shamrock & Asylum PM combined their cards into piles and played a game of WAR. After one round, Shamrock ended with 23 cards and Asylum PM ended with 6. Each group did that # of burpees. Equalizer guys joined in to help.
Asylum PM grabbed the Ghost Flag having 5 guys at the workout!
MARY:
Not Enough Time.
COUNT-OFF & NAME-O-RAMA
15 HIMs, 0 FNGs, and a certain number of Ruckers (unknown to the Q)
CIRCLE OF TRUST/BOM:
“Only the guy who isn’t rowing can rock the boat.”
ANNOUNCEMENTS:
F3 in the Nude –> Saturday, July 29th
Ghost Flag –> Taken by ASYLUM PM
The Scene
F3 Welcome + Disclaimer
Warm-o-Rama
The Thang
(1) Tennis courts
(2) Splash pad w/benches
(3) Bermuda Triangle
BTTW to the flag
Mary
COT (Circle of Trust)
Count Off
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:
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.