F3 Knoxville

Tag: Curry

The Halfpipe

AO: shamruck
Q: Mermaid
PAX: Betty, Anchorman, Tailhook, Curry, Hot Pants (Darin Sowa), Dumpster Dive, Photograph, Toretto, Swifty, The Situation, Glamper, I-Beam, Mermaid, Nadia (Aaron Jacques)
FNGs: None
COUNT: 14
2 runners
1 workout warrior in the parking lot
11 rucking the half pipe

Don’t be afraid to pray for the things you desire. It may not come to fruition, but you should take it to prayer just as Jesus did in the Garden of Gethsemane. Matthew 26:36-46

A walk in the park

AO: shamruck
Q: Mermaid
PAX: Betty, Eliza, Curry, Baby Boomer, Bed Wetter, Mermaid, Steam, Swifty, The Situation, Toretto, skewer, Tailhook, Erector, Shrubbery, Honeydew, Nadia (Aaron Jacques), Anchorman, Skidmark, Photograph
FNGs: 1 Photograph
COUNT: 19
Simple out and back ruck with 12 of us.
Tailhook had a solo workout going
Skidmark was doing IPC Week 2 on his own
Runners knocking out a 10k were Erector, Shrubbery, Nadia, Anchorman, & Honeydo

The COT was short and sweet. A verse from the Beatitudes in Matthew 5:5 Blessed are the meek, for they will inherit the earth. (NIV) Or translated another way, Happy are people who are humble, because they will inherit the earth. (CEB)

All that to say, this is a behavior of Jesus, and modeling his role should be a goal for all of us.

Shoulder Day at Shamrock

THE SCENE: clear summer morning, perfect for beatdown
F3 WELCOME & DISCLAIMER: yes
WARM-O-RAMA:
Several stretches focused on legs to distract the PAX from the pain to come
THA-THANG:
Dora style

Set 1

  • 50 dirty hookups
  • 75 wide merkins
  • 100 side lunges
  • Partner double CMU farmer carry down and back

Set 2

  • 50 thrusters
  • 75 plank with CMU pull
  • 100 rows
  • Partner mosey around first island

Completed almost two rounds

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Quick recap of convergence and a reminder to not neglect the Q calendar.
MOLESKIN:
ANNOUNCEMENTS:

Forg3 2023 Tour: Shamrock

The Scene 

  • Shamrock AO
  • 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?

Warm-o-Rama

  • SSH: 10×4 
  • Squat: 10×4 
  • Merkin: 10×4
  • Plank Jack: 10×4
  • Cherry Picker: 5×4


The Thang 

(What went down during the workout)

(Mosey to the CMU pile)

1 — Quarter Pounder 

  • Grab a CMU
  • 2 POC: Here and the road 
  • 4 Xs total / 2 at each POC
  • Here
    • Curls
    • Presses
  • Road
    • Rows
    • Triceps 
  • Everything is 25 reps on a 1 count
  • Traveling between POC: Murder Bunny Merkins
    • Murder Bunny + a Merkin 

(Finished: Put CMUs back down in the pile)

(Mosey around the building to the big parking lot)

2 — Battle Buddy Core 4 Dora 

  • Battle Buddy up
  • There and back again core 4
    • C1: Flutter Kicks 
    • C2: LBCs
    • C3: American Hammers
    • C4: Cockroaches / Dead Bugs
  • All Xs are to be continued until your BB gets back 
  • The BB that is not at one of the 4 corners, will run to to the other side of the parking lot
  • Execute 1 burpee
  • Come back and recover his BB 
  • Rinse and repeat until you and your battle buddy have completed 1 full circuit of the core 4 corners 

(Mosey back to the CMU pile)

3 — The FP: The Final Push

  • Get a CMU
  • Rifle carry for 10 paces
  • 10 curls
  • All the way across the street to the other side of the parking lot

A CMU broke into two pieces – 20 burpees

Mary 

(Insert information about any additional post-Thang work)

  • Mosey back to the 🇺🇸
  • SWS


COT (Circle of Trust)

Count Off

  • 13

Name o Rama

Word — Forg3 Invitation 

  • Forge (v.) – to shape and mold into a new condition, by heating in a fire / to move forward gradually and steadily.
  • Forg3 is a weekend retreat created for F3 men, by F3 men. 
  • 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.

We want to engage together for a purposeful and relationally-driven weekend to step further into the men God has called us to be. And I want to invite you into this experience with us.