F3 Knoxville

Forg3 2023 Tour – Asylum AM

The Scene (Info about the weather, etc.)

  • High 50s

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
  • Cherry Picker: 5×4
  • Imperial Walker: 10×4
  • Cherry-Picker: 5×4
  • Rockette: 10×4
  • Cherry-Pickers: 3
  • ATMs
    • 15×4 shoulder taps 
    • 10×4 merkins 
    • 10 merkins 

The Thang (What went down during the workout)

(Mosey to The Island) 

(1) — Work, Sprint, Work, Mosey

  • 2 sets of cones – on either end of the island 
  • Also — 2 sides of the island  
    • Right: Sprint
    • Left: Mosey 
  • Do 1 of the exercises
  • Sprint 
  • Do 1 of the Xs
  • Mosey 
  • Rinse and repeat for a total of 3x, when you complete all 3 Xs on both sides of the island

Done? —> LBCs

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

  • On the curb
    • Skips down / mosey back 
    • Rockettes down / mosey back 
  • ATMs
    • 15×4 shoulder taps 
    • 10×4 merkins 
    • 10 merkins 

COT (Circle of Trust)

Count Off

  • 12

Name o Rama

  • Dung Beetle, Cosmo2, Coolio, Gibbler, Sawdust, Fabio, SlimShady, Doublewide, Cat Gut, Rainbow, Matlock, Steam

Word — Forg3 Is Coming Sept. 22 – 24

  • I have 2 definitions for you 
  • 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. 

To find out more about Forg3 2023, and to secure your spot, click or tap here! 

  • Also check out the #forg3 channel in Slack

EVERYTHING IS AWESOMEEEEEEEE

THE SCENE:

  • Overcast
  • 60s
  • BSIA was hiding this morning.

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 
  • Rockette: 10×4 
  • Imperial Walker: 10×4 

THA-THANG:

(Mosey to the rock pile by the gates)

(1) Quarter Pounder

  • 4 rounds of the quarter pounder: 25 reps 91 ct) of an X with a rock, than take a lap around the lot
    • R1: 25 curls 
    • R2: 25 chest presses 
    • R3: 25 rows 
    • R4: 25 squats
  • Circle up 

(Mosey to the Pavilion)

— Warm o Rama #2 — 

Why? Because just like Legos, w’re building something together this morning. 

  • Mountain Climber: 10×4 
  • Baby Arm Circles: 10×4 (F)
  • Baby Arm Circles: 10×4 (B)
  • Carolina Dry Dock: 10×4
  • Calf Raise: 10×4 

(Mosey to the New Pavilion)

(2) The Double Trouble

  • 2 rounds – 5 Xs – all 20 reps (1ct) – rinse and repeat 1x
  • The Xs for both rounds 
    • Incline Merkins
    • Dips 
    • Squats 
    • Box Jumps 
    • Pull-ups
  • Circle Up

— Warm o Rama #3 — 

Why? Because we’re STILL building something together this morning.

  • SSH: 5×4
  • Squat: 5×4
  • Merkin: 5×4
  • Rockette: 5×4
  • Imperial Walker: 5×4
  • Mountain Climber: 5×4
  • Baby Arm Circles: 5×4 (F)
  • Baby Arm Circles: 5×4 (B)
  • Carolina Dry Docks: 5×4 
  • Calf Raises: 5×4

— RIP / fellowship walk to The Island —

(3) The FP

  • Get into teams of 4

MARY:

SWS (Stretching With Steam) + 1 lap around the parking lot

COUNT-OFF & NAME-O-RAMA

Count-Off: 19

Name-o-Rama: Matlock, Crispr, Crawdad, Veggie, Jumbo, Dung Beetle, Brick, Short Sale, Turtle, Musk, LuLu, Waffle House, Swimmies, Cheatsheet, Pusher, Pele, Abacus, Choir Boy, Steam

CIRCLE OF TRUST/BOM:

Lego Movie Takeaways From This Past Week 

I was watching The Lego Movie this week (no shame) – and surprisingly, or maybe not surprisingly, I took a lot from it. Man I used to love Legos. And I still do, but haven’t bought any in a while. But there were two specific things I wanted to share this morning, from the movie. 

(1) A quote that invites a powerful mental shift — “You don’t have to be the bad guy. You are the most talented, most interesting, and most extraordinary person in the universe. And you are capable of amazing things.”

  • I think there are a ton of people in our lives that need to hear this, more than we think. 
  • Take the word “bad” out and replace it with what fits — “Hey you don’t have to be the lonely guy anymore.” “You don’t have to be the addicted guy.” “You are the most talented, most interesting, and most extraordinary person in the universe. And you capable of amazing things.” 
  • Maybe they’re not the most talented or interesting or extraordinary person to you, but to the Creator of the universe? Absolutely they are. And they need to know it.
  • There’s a whole generation of people walking around like Emmet from The Lego Movie – thinking they’re just a normal, boring, uninteresting, life form that’s taking up space. That because of nature or nurture don’t know that God above uniquely created them to be capable of doing amazing things. 
  • I mean think of the power that something like this might have on a person? To intentionally say this to them? “Hey I know you’re this person, or you were this person, but you don’t have to be anymore. You were created to be talented, interesting, and extraordinary. And you’ve been created to do amazing things”………wow. Now that’s the power of helping someone unlock some things. 

(2) What are you building?

  • I think a lot of times life can be a lot like Legos – there’s an infinite number of pieces out there, all with different connectors and functions, and intentionally-designed characteristics.
  • And we’re all building something. Even if you don’t think you are, or if you can’t see it yet, you’re building something. So what did you build this week? And what can you build next week?

Final — We have a great opportunity to take everything we do in F3 – and engage in a intentional and relationally-driven weekend together this fall – something called Forg3 – a weekend retreat created by F3 men, for F3 men. And I’d love to just  invite you into this space with us this fall, as we head to DRG September 22nd – 24th, to focus on why our 1st, 2nd, and 3rd F efforts are so important in the context of community as we continually pursue high impact manhood. 

To find out more about Forg3 2023 and how to get plugged in and register – click here! 

2nd Q of Daybreak!

THE SCENE: Clear skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

stretch, SSH, rockettes, Cherry pickers, baby arm circles, 5 burpees OYO.

THA-THANG:

Mosey to Cardiac.
Cardiac: run up cardiac to top benches. At each turn, do 26 squats. At top, d hold Al Gore till 6 is up.
Mosey to top of Baby Cardio. Do SSH.
Mosey to Haslam Rock, and do 26 Rocky Balboas. Mosey to the Overlook. 
Battle buddy up.
Modified Hindenburg BLIMPS:
One buddy does a variety of exercises (lead by me and Pele) while the other buddy does the following:
Sprint to 1st base, perform exercise. Sprint to 2nd base, perform exercise. Sprint to 3rd base, perform exercise, then sprint to home base and trade off. After both buddies finish, that’s one round.
The exercises are as follows:
Round 1- 10 BBS
Round 2- 20 Lunges (each leg)
Round 3- 30 Imperial Walkers (15 each leg)
Round 4- 20 Mericans
Round 5- 25 Plank Jacks
Mosey to Haslam Rock. Do SSH.
Mosey to Route 66. Keep with the SSH trend, and do 10 SSH each pole, ending at the parking lot at the bottom of baby cardio.

Mosey to AO.

MARY:
Line up on curb. Karaoke to other side and back. Imperial walker to other side, donkey kick back. Skip to other side and back.

Circle up. Michael Phelps, stretch. 8:00!

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The Gospel is God-centered. It’s easy to get away from a God-centered view of life, but according to Matthew 22:37-40, the teachings of the Old Testament in the Bible can be summed up as “love God and love others.”

So let’s go out this week, love God, and show God’s love to others!

MOLESKIN:

ANNOUNCEMENTS:

Prayers: Safe travels for Dung Beetle’s daughter.

Wild at Heart is coming up March 24th. There’s not room in the event, but I think some people are going camping. (For more info message Steam)

Painting Cardinal’s widow’s house on March 18th. Details in slack.

Escape from Hawridge & Hardship Hill happening in the coming months. I think you can already sign up from Hardship Hill teams.

When Does Your Name Come Up

THE SCENE: Cloudy with a chance of character building
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:

SSH, cherry pickers, rockettes, this and thats, twisties, and more SSH
THA-THANG:
Insert information about the workout.

  • Paula Aboul with imperial walkers
  • Ring of Fire merkins and squats
  • Joe Louis / Iron Mikes / Rocky Balboas
  • Obamas and Bernies
  • Lt Dans
  • William Wallace (relay style)
  • Bill Murray
  • Jerry Rice

COUNT-OFF & NAME-O-RAMA
18
CIRCLE OF TRUST/BOM:
My wife was selected by KCS to go back to grad school (again!) for more education on literacy.  She’s in her final course, which focuses on mentoring other teachers to become more proficient and effective reading teachers.  Her school had more than one teacher selected for the program, which brings this story to life.  As the professor was describing their final project, and the type of person to look for for this project, she turned to her colleagues, and they all simultaneously said, “Ms. Cooper”.

Then I asked myself the question, “When there is a topic of conversation, when does the room simultaneously say, “David”?  What characteristics and behaviors do I demonstrate that people will immediately associate with me?  I challenge you to consider this question for yourself.  When does your name come up in conversation?

Distracted

THE SCENE: Sunny, temperature about 30 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivators starting with seven, 10 Windmills, 10 Twisties, 10 Rockettes, Standing Stretches.
THA-THANG:
Mosey to Lilypad.

From one curb we will sprint to the other, stopping at each of the tall light posts to lunge forward five parking spaces before sprinting again.  We will then Bernie Sanders back, stopping at each light post to lunge backwards five parking spaces.

Mosey past the southern Pavilion to the perimeter trail and head south.  We will go right toward the fence of the water treatment plant.  We will split into teams of two men each for Doras.  While one partner runs to the park bench just down the trail and back, the other works on exercises.  The partners trade places when the running partner gets back.  Here are the exercises:

  • 150 Flutter Kicks
  • 150 Baby Crunches
  • 150 Hello Dollies

Mosey west on the perimeter trail.  We will stop about halfway to do 20 American Hammers.

Mosey west again to the area near the electrical transformers and the dock.  We will split into three groups to go to three different areas and perform exercises at each area.  After completing the exercises, men run to the next area.  The areas and the exercise performed at each are:

  • Area 1:  Boulders near perimeter trail.  Pick up Boulder and perform 20 Bench Presses, 20 Curls, and 20 Rows.
  • Area 2:  The benches near the dock.  At benches do 20 Bench Jumps, 20 Bench Dips and 20 Incline Merkins.
  • Area 3:  At cone on perimeter trail west of the dock.  Do 20 Iron Mikes and 20 Squats.
  • Rinse and Repeat.

Mosey back to the area we did the American Hammers at.  We will do 20 Box Cutters.

Mosey to soccer fields.  We will go from west to east.  We will Bear Crawl for 10 Counts then Run for 30 Counts and continue this to the east side of the soccer fields.

Mosey to the Lily Pad.  We will stop to do 15 Imperial Walkers.

Mosey to parking lot that is just south of the Playground.  We will do 20 Bench Dips

Mosey to the Playground.  We will do elevens at benches starting with 10 Box Jumps and 1 Decline Merkin.

Mosey to eastern curb of the AO parking lot.  We will Karaoke left to other western curb and the Karaoke right back to the western curb.  Then will will sprint to the western curb.

MARY:
Leg lifts.
COUNT-OFF & NAME-O-RAMA
19 men with one FNG.  Welcome new member Stubing!!
CIRCLE OF TRUST/BOM:

Distracted

In our modern world we are often distracted by so many different things . . . the internet on our cell phones, social media, tv shows and tv advertisements, the daily onslaught of mail in the mail box, emails, traffic, job duties, commitments to different organizations and causes, and . . . well, I could keep on going but you get the idea.  These distractions keep us from connection to our true selves and to God.  These distractions leave us off kilter and lead to our worries.

I recently read the following paragraphs from the great priest, theologian, professor and writer, Henri Nouwen.

Today, worrying means to be occupied and preoccupied with many things, while at the same time being bored, resentful, depressed, and very lonely.  I am not trying to say that all of us are worried in such an extreme way all the time.  Yet there is little doubt in my mind that the experience of being filled yet unfulfilled touches most of us to some degree at some time.  In our highly technological and competitive world, it is hard to avoid completely the forces that fill up our inner and outer space and disconnect us from our innermost selves, our fellow human beings, and our God.

One of the most notable characteristics of worrying is that it fragments our lives.  The many things to do, to think about, to plan for, the many people to remember to visit, or to talk with, the many causes to attack or defend, all these pull us apart and make us lose our center.  Worry causes us to be “all over the place” but seldom at home.  One way to express the spiritual crisis of our time is to say that most of us have an address but cannot be found there.

I don’t think I even need to add to Nouwen’s message because it is so clear and strong.  I will, however, add one more quote from Henri Nouwen about worries:

It wasn’t that the gospel proved useful for my many worries but that the gospel proved the uselessness of my worries.

MOLESKIN:
Prayers of thanks for Stubing having a baby coming soon and for two of F6’s work colleagues having recent babies.  Prayers of thanks for Waffle House and his son’s safe return from Guatemala.  Prayers for Captain Crunch on the recent loss of one of his parents.
ANNOUNCEMENTS:
Hot Toddy Triple Birthday Q at Asylum on Saturday, January 28.  Today is first day of Cap’n Crunch’s five week leadership study at Panera Bread Conference Room, Bearden.