F3 Knoxville

Tag: GoDaddy (Zack Williamson)

Lieutenant Dan!

AO: rampart
Q: Lucille (Austin Williams)
PAX: Stetson (Cayden Emory), Airborne (Chase Perkins), Candy Crush (Reese Banken), Eric Cruz (Spielberg), Feeny (Josh Banken), GoDaddy (Zack Williamson), Lucille (Austin Williams), Piston (Ralton Emory), Runaway Bride (Seth Strahan), Skeletor (Tyson Canup), Wingman (Maverick Gregory), Porthole
FNGs: None
COUNT: 12
WARMUP: 10 CMU swings, 10 Shoulder to shoulder, 5hand release merkins, 10 wide Squats, 4 Knoxville Cherry pickers, shoulder blast
THE THANG: 5 rounds of forward raises followed by over head presses, isolated curls, extensions, flat bench. All seated. Alternating 10,15,20,25 rep count rotating each round. Final round everything 30 reps to equal 100 of each. Then bent over rows/ Big Boy 11’s starting at the 5/6 halfway point.
MARY: CMU V sit hot potato
ANNOUNCEMENTS:
COT: A Little Fellow Follows Me.

Saturday showdown

AO: rampart
Q: Skeletor (Tyson Canup)
PAX: Outnumbered (Daniel Hildebrandt), Feeny (Josh Banken), Lucille (Austin Williams), Candy Crush (Reese Banken), GoDaddy (Zack Williamson), Runaway Bride (Seth Strahan), Wilbur(Jimmy Munsey), Piston (Ralton Emory), Eric Cruz (Spielberg), Porthole
FNGs: None
COUNT: 111
WARMUP: work hard and get warm, lots of SSH, merkins, squats, etc
THE THANG: Pair up PAX
Each team will work together for AMRAP of each exercise

The team with the most reps gets a point. Team with the most points win.

Rounds will go for two minutes

LBC’s
Big Boys
Single count flutter kicks

Hand release merkins
Diamond merkins
Coupon bench press

Heavy squats
Heavy toe merkins
Heavy lunge

Mary, plank line block drag through. All PAX plank side by side, drag CMU from one end to the other and back, rest. Rinse and repeat until time
MARY:
ANNOUNCEMENTS: We had an FNG two weeks ago who is a teacher at Karns Middle with and F3 name of Jardet. Since then, he has brought two other Karns Middle teachers. This was the first week of school, and he saw a kid wearing an F3 shirt, so he started talking to him. It turns out that it was Cardinal’s son, starting 7th grade at a new school. Jardet did not know the story and when he learned that Cardinal passed, he was sort of embarrassed, but I wanted to tell you guys, that the F3 network is there and looking out for that young man.

-Thursday 4:30 AM OTB at RoCoPark

-Thursday 6PM OTB at Riverfront Park.

-Equalizer flag handoff September 1

-Forg3 retreat September 22-24 $110 per man. If you want to go and can’t afford it let me know. There are a few scholarships available.

COT: And He called the twelve to Himself, and began to send them out two by two, and gave them power over unclean spirits. He commanded them to take nothing for the journey except a staff—no bag, no bread, no copper in their money belts— but to wear sandals, and not to put on two tunics.”
‭‭Mark‬ ‭6‬:‭7‬-‭9‬

Two by two and bare minimum, interesting.

Jesus put them into small teams and gave them nearly no resources to rely on. I think possibly He put them in this position so they would have partners to co-labor with. All of the things they were headed to do would be challenging, and if each man had another to lean on when times got tough each man would have a treasure, a friend he could count on. Also they had no resources as a team. He put them in a position where they would need to have faith for the Father to provide. They consistently saw Jesus leaning on the Father for every task at hand and he wanted to teach them the same by giving them nothing and providing everything they would need for their journey through the hands of the people they would minister to.

Let’s put this into practice in our own lives. We need partners to lean on when our faith is tested, when we need a hand, or someone to point out the sin in our lives. Let’s recognize that the resources we have are provided by the hand of the Father. The gift of salvation we have was bought by the blood of Jesus and given to us. Let us rely on Him for our bread, our copper, and our breath.

There And Back Again

AO: rampart
Q: Steam
PAX: Piston (Ralton Emory), GoDaddy (Zack Williamson), Outnumbered (Daniel Hildebrandt), Skeletor (Tyson Canup), Stage Hand, Lucille (Austin Williams), Wingman (Maverick Gregory), Feeny (Josh Banken), (Binks) Caleb McDaniel
FNGs: None
COUNT: 10
WARMUP:
– SSH: 20×4
   – 2 Cherry Pickers OYO
– Hillbilly: 20×4
   – 2 Cherry Pickers OYO
– Mountain Climber: 20×4
   – 2 Cherry Pickers OYO
– Squat: 20×4
   – 2 Cherry Pickers OYO
– Apollo Ono: 8×4
   – 2 Cherry Pickers OYO

THE THANG:
(mosey to the pav)
1: 10s
– 7 cones / 1 on each table
– Classic 10s: 1+9, 2+8, etc
– Do all the Xs in here – run to the light on the corner of the building
– Man-makers
(mosey back to the flag

MARY:
Core 4
– LBCs: 20×4
– Flutter Kicks: 20×4
– American Hammers: 20×4
– Dead Bugs: 20×4
2 rounds – sprint to the street + execute monkey humpers (10×4) and then sprint back

ANNOUNCEMENTS:
– Growth/expansion opportunities are coming in hot! Be on the lookout for more info in the channel from Skeletor
– Forg3 2023: a weekend retreat created by F3 men, for F3 men. September 22 – 24 @ Doe River Gorge in Hampton, TN
– $110 covers your food/lodging/retreat materials
– Checkout our landing page for all the info and register today ⚒️ forg3intel.carrd.co/

COT:
3 Things I Learned Last Week

(1) Don’t get complacent/too comfortable. Michael Barrett called me out for not saying the 5 Core Principles of F3 correctly when I started leading a F3 Smokies last week. It’s now part of my intro any time I lead an F3 workout. It’s not just a fun thing to say, it’s part of the DNA of F3. I appreciate the accountability bro.

(2) Real requires real. One of the F3 men I’ve met over the past 6 years and that I respect the most shared something at the end of the workout that kind of knocked me on my ass mentally, spiritually, mentally, and emotionally. Why? Because in that moment I thought “Man, idk if I would have the guts to share that this openly in a group of 20+ men after a workout.” That’s a problem. If I’m challenging/encouraging/inviting men to be their real + authentic selves, I better be doing the exact same thing. You know who you are, and I appreciate you bro.

(3) My strength will fail me, God will not. After this week, I’m smoked. Monday Q with F3 Smokies, Tuesday pre-ruck + Q at the Asylum PM, Thursday morning ruck, Thursday night ruck WOD, Friday morning workout with Shamrock, and Saturday Q with F3 Smokies. Yeah, I’m smoked. I didn’t know if I had the strength to push through this week to be honest – but God did. And that’s just the physical realm.
– “My flesh and my heart may fail, but God is the strength of my heart and my portion forever.” – ‭‭Psalm‬ ‭73‬:‭26‬ ‭ESV‬‬

Don’t stay isolated and in the shadows. Reject that. You don’t have to be the strongest, the smartest, the richest, the most connected, or the most known to find true community in F3. Shoot, I’m none of those things. Come and see what something as crazy as a 45-minute or 60-minute workout can do for you physically, mentally, emotionally, spiritually, and relationally. F3 Nation was created with you in mind. ⚒️

Ring the Chains

AO: rampart
Q: Feeny (Josh Banken)
PAX: Candy Crush (Reese Banken), Eric Cruz (Spielberg), Feeny (Josh Banken), GoDaddy (Zack Williamson), Outnumbered (Daniel Hildebrandt), Skeletor (Tyson Canup), Wilbur(Jimmy Munsey), Porthole
FNGs: None
COUNT: 8
WARMUP: SSH- 15
Mountain Climbers-15
Merkins-7
Willy Mays Hays-6
Knox cherry pickers-5
Arms circles forward and back 10 each
Go to Church-12
chatt Cherries-15
THE THANG: Dora Style
Everyone starts on throwing pad for frisbee golf hole. One person starts the exercise the other runs to ring the chains at the frisbee golf basket. Once the chains are rung they start doing the exercise and their partner runs to the basket to ring the chains. Rinse and repeat until you get the combined total.
Move to the next hole and do it again!

Hole 1- 500 SSH
Hole 2- 400 Double Count Flutter kicks
Hole 3- 300 squats
Hole 4- 200 Heals to Heaven
Hole 6- 150 Merkins

MARY: NA
ANNOUNCEMENTS: STEAM on Q Monday, first OTB at Riverfront Park in Harriman on Tuesday 5:30am
COT:

Title: Redeeming the Time Wisely

Scripture: Ephesians 5:15-16 (NIV)
“Be very careful, then, how you live—not as unwise but as wise, making the most of every opportunity, because the days are evil.”

Devotion:
In today’s fast-paced world, time is a precious resource that often slips through our fingers without notice. We find ourselves caught in the fast pace of daily responsibilities, distractions, and busyness. However, the Bible provides us with valuable guidance on how to manage our time wisely.

The Apostle Paul, in his letter to the Ephesians, encourages us to be careful in how we live. This caution extends to how we utilize our time. Paul reminds us that we are called to be wise stewards of the time God has given us. Just as we are entrusted with other resources (money, spiritual gifts, etc.), time is a gift from God to be managed intentionally and purposefully.

Paul’s words emphasize two key points:

1. Choose Wisdom Over Foolishness:
Wisdom entails making choices that align with God’s principles and purposes. Instead of being consumed by worldly distractions, we should seek God’s guidance in allocating our time. Wise time management involves prioritizing activities that support our spiritual growth, relationships, and service to others. (What F3 is all about)

2. Make the Most of Every Opportunity:
Time is finite, and opportunities are getting less by the day. We are urged to seize every chance to glorify God and advance His kingdom. This involves recognizing moments for spiritual growth, sharing Christ’s love, and contributing positively to the lives of others.

Consider evaluating your daily routines and habits in light of these principles. Are there areas where you could realign your priorities to reflect God’s wisdom? Are there opportunities to use your time more intentionally for His glory?

Let’s remember that time management isn’t just about increasing productivity; it’s about living purposefully for God’s purposes. By seeking His wisdom, we can transform our days from a hurried rush to a purposeful journey, using each moment to draw closer to Him and impact the world around us.

Crazy 8s and Melee Dodgeball

AO: rampart
Q: Outnumbered (Daniel Hildebrandt)
PAX: Piston (Ralton Emory), GoDaddy (Zack Williamson), Feeny (Josh Banken), Wingman (Maverick Gregory), Skeletor (Tyson Canup), Porthole
FNGs: None
COUNT: 7
WARMUP: (~5 min)
Side-straddle Hops, Knoxville Cherry Pickers, Willie Mays Hays, Little Baby Arm Circles (both ways, wider at the end)

THE THANG: (~20 min)
Crazy 8s – exercise, alternate mosey/bernie 50 yds
– 08 Burpees
– 16 Merkins
– 32 Big Boys
– 64 Monkey Humpers (by the highway, baby!)
– 32 Air Press with Toe Merkins
– 16 Undertakers
– 08 Burpees
– 16 Box Cutters
– 32 Squats
– 64 Pickle Pointers (where else, but by the highway!)
– 32 (single-count) Side-straddle Hops
– 16 (four-count) Freddie Mercurys
– 08 Burpees

MARY: (~20 min)
Melee Dodgeball (everybody against everybody) on the soccer field. No “out”, just exercises. A hit to the head is 5 burpees, above the waist is 5 merkins, and below the waist is 5 big boys. For a caught ball, the catcher chooses for the thrower.

ANNOUNCEMENTS:
New OTB workouts being planned for Harriman and Rockwood, starting next week.

COT:
Psalm 23, reflecting on how He’s got our backs.