F3 Knoxville

Tag: I-Beam

The Return of No Glove Love

THE SCENE: Insert info about the weather, etc.

THE SCENE: 76 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers, windmills, & quad stretching
THA-THANG:
Mosey to the wall near the pull up bars and stairs

20 lunges & a 30 second wall squat
19 lunges & a 30 second wall squat
repeat to 1/30

Mosey to the stairs
Bernie to the curb and repeat 3X
25 elevated heel squats run to the top of the stairs and do 25 monkey humpers

Mosey to the half wall in the courtyard with some Bernie sprinkled in
repeat until time is called
10 each leg Bulgarian split squats
10 step ups
20 calf raises

Mosey through the courtyard back to the AO
LBC’s in cadence until time expires

Oscar Meyer FNG

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.  

Shamrock – Wrestling

THE SCENE: 59F and dry
F3 WELCOME & DISCLAIMER yup
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5

5 Merkins

Tie Fighters

5 Merkins

25 Calf Raises 

5 Merkins

THA-THANG:

Mosey to CMU pile then to the grassy hill “The Saddle” I think we have named it? 

10 Squat presses, but do 5 presses at the top before your next squat

Run down and then up

20 Hello Dolly 4-count 

Run down and then up

30 Lawn mowers – 15 each side

Run down and then up

40 CMU overhead press

Run down and then up

50 Alternating CMU Merkins

Run down and then up

60 American Hammers single count

Run down and then up

70 SSH single count 

Run down and then up

80 LBCs

Run down and then up

90 CMU Bench Press

Run down and then up

100 scissor kicks single count 

Run down and then up

Back to CMU pile

25 Curls – Run to end of parking lot – drag CMU back

25 Flutter kicks – 4-count 

25 Tricep Dips – Run to end of parking lot – drag CMU back

50 windshield wipers with CMU pointed up

Return CMUs

Mosey back to AO flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA
17 – Crawl Space, Curveball, Eliza, Caveman, Betty, I-Beam, Oscar Mayer, Kick-Flip, Rocky Top, Mandolin, Slappy, Curry, Mermaid, Skid Mark, Voo Doo, Honeydew, Anchorman,
CIRCLE OF TRUST/BOM:

What are you wrestling with? 

Sin? – That’s great news! That means that you have the Holy Spirit in you.

Your faith? – Again, great news! God knows that we have up and down moments in our lives that challenge our faith. Keep wrestling with God. That way is better than the alternative of walking away from him. 

F3?  – Is it just me? Some weeks I’m on fire for F3 and specifically Shamrock. Other weeks I’m like that Homer Simpson disappearing into the shrubs animation. I’ll just be checked out. Other weeks, I wrestle with F3. Why am I doing it? It is good for me? Physically? Spiritually? Mentally? Should I be coming out here 3-5 days a week?

Your marriage / kids? Same thing. If I’m wrestling with it, at least I’m engaged and fighting for it. 

Your job?  – I feel like this is also a constant. Am I supposed to be here? Am I making a difference? Am I happy? Will I have a job in 6 months? Does God want me to be here? 

So I will wrap it up by encouraging you to keep wrestling. It shows that you care. Just don’t wrestle with it alone. I know there are brothers here that would love to be your coach, cheerleader, friend to walk with you through your wrestling. 

 

Stop Stopping

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
60 and warm

THA-THANG:

Warm-up
One Squat
Mosey to the ThunderDome.

Workout (35 minutes): Perform each exercise for 40 seconds, followed by a 20-second rest. Repeat the circuit twice.

1. Catalina Wine Mixer: Burpees
2. Mountain Climbers: Mountain Climbers (No modification needed)
3. Monkey Humpers: Jump Squats
4. Low Slow Flutter: Plank
5. Lunges in Cadence: Alternating Lunges
6. Merkins: Push-ups
7. Freddie Mercury: Bicycle Crunches
8. High Knees: High Knees

Cooldown (5 minutes): – No time
1. Side Straddle Hop – 1 minute
2. Shoulder Pretzels – 30 seconds forward, 30 seconds backward
3. Standing Quad Stretch – 30 seconds each leg
4. Standing Hamstring Stretch – 30 seconds each leg
5. Shoulder Rolls – 30 seconds forward, 30 seconds backward

Remember to adjust the exercises based on your fitness level and feel free to modify them as needed. Take breaks when necessary and stay hydrated throughout the workout. Enjoy!

MARY:
Stop Stopping!

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A Ruckin Good Birthday

THE SCENE: Getting muggy again
F3 WELCOME & DISCLAIMER Done.
WARM-O-RAMA:
SSHs,Gradycorns,Rockets,Lil Baby Arm Circles, Gradycorns, Cherry Pickers, and a lap around the parking lot
THA-THANG:
Rucking around the park plus:

Lower Body (3 sets of 12 reps for each exercise)
Squats
Ruck lunges
Bulgarian split squats

(3 sets of 12 reps for each exercise)
Merkins
Easy Ups
Pull Ups at the playground

Plank (3 sets, 30 seconds each)
Ruck American Hammers (2 sets x 12 reps)
Imperial Walkers (2 sets x 12 reps)
MARY:
Hello Dollys, Flutter Kicks, LBCs oyo
COUNT-OFF & NAME-O-RAMA
7 including 2.0 Charger!
CIRCLE OF TRUST/BOM:

“As you get older it is harder to have heroes, but it is sort of necessary.”
Ernest Hemingway
“In the central place of every heart there is a recording chamber.  So long as it receives a message of beauty, hope, cheer, and courage – so long are you young.  When the wires are all down and our heart is covered with the snow of pessimism and the ice of cynicism, then, and only then, are you grown old.”  ~Douglas MacArthur

MOLESKIN:
Getting old.
ANNOUNCEMENTS:
Hardship Hill obstacle build at I-Beam’s on Tuesday.  Be there or Venmo if you can!