F3 Knoxville

Tag: Borg

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

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?

 

Confessing your faults

THE SCENE: Perfect June morning, 60s and no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Projectivators, tempo squats, Hairy rockettes, tempo merkins, mountain climbers
THA-THANG:

START A TIMER – 40 minutes

10-round escalator, as follows:

Round 1: Burpees x 5

Round 2: 1 + Squat Thrusters with CMU x 10

Round 3: 1-2 + CMU Bicep Curls x 15

Round 4: 1-3 + Merkins x 20

Round 5: 1-4 + Little Baby Crunches (LBCs) x 25

Round 6: 1-5 + Lunges x 30 (15 each leg)

Round 7: 1-6 + Carolina Dry Docks x 35

Round 8: 1-7 + Mountain Climbers x 40 (two-count)

Round 9: 1-8 + Goblet Squats with CMU x 45

Round 10: 1-9 + American Hammer with CMU x 50 (single-count)

If you finish before time is up, start back at Round 1 and do a 2nd (or 3rd…) set!

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Headshot as well.
CIRCLE OF TRUST/BOM:

Confession

When I reflect on the struggles of the church today, one of the main points I see against us is the tendency that church people have for attempting to project righteousness in spite of their internal condition. My experience with many different faith paths is that, at least in my part of the world, we train one another to “look right” but not much to BE right. We are good at saying churchy sounding things and picking churchy sounding activities, but in every case I have ever gotten a look into, behind that picture there was brokenness and turmoil. Why? I propose that we have lost a key piece of the ancient faith, confession.

There are few activities more trying and painful and difficult and, consequently, developmental than confessing my personal faults. Confessing to the Lord is a great start, but if you really want to get serious, you need to speak to another human being. Confession is the spiritual equivalent of the physical training we did today. NOBODY wants to do it, but those who do are easy to spot.

Want to learn empathy? Turn your eyes inward and gaze on your own failings, and you will find yourself much more understanding of others. Want to learn humility? Learn to see your own sins. Want to deepen your relationship with God? Give Him a few minutes each day to show him the things where you know you failed, then let him show you some places you didn’t realize you failed, and end by dwelling in His unbounded forgiveness. This is one of the most powerful, fulfilling and empowering forms of prayer. You don’t even realize how weighed down you are by your guilt until you let it go.

Speaking of guilt, let me mention that there is a little cultural defense the enemy has put in place against this life giving practice. It’s the idea that somehow it is morbid and unhealthy to dwell on your own faults. Like all effective lies, it isn’t entirely false. There are some people who struggle with an obsession with their own failings. But that isn’t most of us. Most of us could stand to spend a little more time. Second, this is not exactly the same thing. The unhealthy version of fault dwelling must be underpinned by the lack of experience with forgiveness. When you approach God with your faults, you must always do so with the image of Jesus in your mind, bleeding and dying upon the cross, and yet asking for his Father to forgive the ones who did it to him. He will make the same appeal for you is only you ask, and you will be forgiven.

MOLESKIN:
It actually didn’t go terribly long. Quick warmup, blocks on hand, explained and got right to it.
ANNOUNCEMENTS:
Convergence July 8th @ Shamrock, F3 in the nude – July 29th @ The Cove at Concord Park

Bears vs Crabs Soccer

THE SCENE: 66 degrees with slightly more than a drizzle to keep us cool-ish
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

  • Mosey one lap – high knees, butt kicks
  • SSH IC – 20
  • Merkins IC – 10
  • Squats IC – 20
  • Mosey to the tennis courts

THA-THANG:

Bears vs Crabs Soccer:  Count off by 2’s to divide into teams, during play, one team has to crab walk while the other has to bear crawl. Once someone scores a goal, then the teams swap roles (bear to crab and crab to bear). Goalies have to be in plank position, and goalies must be swapped out after every goal scored. There may be more than one ball on the field at any time. The ball must roll through the goal to count. Shots only count if the PAX is on hands and feet, not knees or butt.  When the ball goes out of bounds, run to get it back in play, no walking.

  • Play for 15 minutes.
  • Recovery jog around the tennis court.
  • SSH X 61
  • Divide into different teams. Play until 6:00a.m. Mosey back to COT for Mary.

MARY:
10+ minutes of Mary to top off the Ab workout.

CIRCLE OF TRUST/BOM:
Success is a ByProduct.  Of what?  Dreaming, planning, executing, adjusting to feedback, white knuckling through some obstacles, not white knuckling through some obstacles.  Understand that Cause and Effect logic can be misleading.  You need trusted men with good fruit over time to have your back, so that you will listen when they tell you what you don’t want to hear, but need to hear.  Get to Shieldlock.

ANNOUNCEMENTS:
Convergence, July 8th

F3 in the Nude, July 29th

12 Pains of Christmas for Bobbit

THE SCENE: Cool and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Tempo merkins
  3. Seal squats
  4. Grady corns
  5. Basilisks
  6. Prone row

THA-THANG:
Mosey to the hill on ORAU campus.

12 Pains of Christmas:  Do the first exercise, run up and down the hill, then do the next + all the ones before it.  It builds on itself, just like the song. “… and a bur-r-r-r-r-pee!”

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

MARY:

CIRCLE OF TRUST/BOM:

I chose to do this workout in honor of our brother Bobbit.  His days with us are winding down as he gets ready to move on to his next adventure and new place of impact.  This was one of his favorite workouts.  As I planned for this, I forgot that we was at a church conference this week and so would not be here this morning.

A lot has been said already about his leadership and the impact he’s had on F3 Knoxville, Rampart, and The Project.  Today we focused on how we valued him as a friend.  We shared our favorite stories of Bobbit and made plans to clown car down to Chattanooga to visit him.

MOLESKIN:

ANNOUNCEMENTS:
Dragon boat race.