The Scene
- The Equalizer
- 5:30am – 6:30am
- High 60s + 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?
- No, but – we did have Trash Panda join us from F3 Franklin! Just moved to Knoxville and is looking to get plugged in.
Warm-o-Rama
- SSH: 20×4
- Rockette: 10×4
- Cherry-Pickers: 5×4
- Baby Arm Circles: 10×4 F
- Baby Arm circles: 10×4 B
The Thang
- Entry Ticket: 10 man-makers
(1) Tennis courts
- — 4 Corners —
- 4 cones / 4 corners
- 2 cones in the middle
- Start in the middle – execute both Xs (10 reps on a 1-count)
- Run to 1 corner + execute the X (10 reps on a 4 count)
- Come back to the middle and rinse and repeat these two exercises before going to your next corner
- Movement to each corner from the middle: bear crawl
- Movement from each corner to the middle: run
(2) Splash pad w/benches
- — 10s —
- 2 pavilions – left and right (facing away from the AO)
- Right: Incline Merkins
- Left: Dips
(3) Bermuda Triangle
- — 3 POC – 3 corners —
- 2 cones at each corner
- All X reps are 25 on a 1 count
- When you complete 1 corner, sprint up to the top benches on the left, and execute 10 SSH and come back
- Rinse and repeat for every corner
- Recover here with Al Gore
BTTW to the flag
Mary
- Exit Ticket: 10 man-makers
- Core 4
- 25 LBCs (1 count)
- 25 Flutter Kicks (4 count)
- 25 Penguins (4 count)
- 25 Hello Dollys (4 count)
- SWS
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:
- 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
- Check out the #forg3 channel in Slack for more info
