F3 Knoxville

Tag: Lizzy

Forg3 2023 Tour: Brickyard

The Scene 

  • Brickyard AO
  • 5:30am – 6:15am
  • 50s, nice


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
  • Rockette: 10×4
  • TN Rocking Chair: 10×4
  • Imperial Walker: 10×4

The Thang (What went down during the workout)

(Mosey to the track)

1 — Look Up Brock You’re in the Endzone

  • Start at one endzone
  • Bear crawl 10 yards 
  • 10 squats 
  • Rinse and repeat until you get to the 50
  • @ the 50 — 25×4 SSH
  • Bear crawl 10 yards 
  • 10 imperial walkers 
  • Rinse and repeat until you get to the endzone 

2 — Battle Buddy Catch Me If You Can

  • Get with a battle buddy 
  • All start together 
  • 1 BB takes off running, while the other knocks our 2 man-makers / 8 count body builders here 
  • When you catch your BB, switch roles
  • Rinse and repeat until you’re all the way back to right here where we started 

3 — The Long CON

  • Battle buddy up 
  • Here: 1 BB will execute the COM
    • Carolina Dry Docks
    • Overhead Claps 
    • Merkins 
  • 25 reps each X
  • Rinse and repeat until your BB gets back 
  • 1 BB will take a lap

(Mosey back to the 🇺🇸)


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

29 Man Makers were done throughout The Thang – to honor the Brickyard tradition of doing the # of man makers  for the # of years someone with a birthday is (mine was on 6/14 – 29 years old)


COT (Circle of Trust)

  • Count Off
    • 10

Name o Rama

Word – Regarding the Powell HS Track + Forg3 2023 Invitation

I’ve wanted to come to the Brickyard for a while, and I’m glad I finally made it. I’ve also wanted to come to the Powell HS track for a while, ever since I heard a story about it shared by the name of Jim Branch, when I was in college. Here’s how it goes.

Jim was sitting at a track meet at Powell High School one day, waiting for his son’s race to start. He was watching the other parents cheer on their kids as the races went on, and there was the one mom, that was just going after her kid verbally, as he or she was running around the track. Things like “run faster!” “You can do better than that!” and “is that all you got?!” rang through the stadium. Jim was kind of taken back by this. Not necessarily because of how loud or obnoxious this particular parent was being, but because of what this high school kid was potentially really hearing from the stands above:

  • You’re not good enough 
  • You don’t have what it takes
  • Do better

Regardless if you’re in high school or not, these are tough things to hear, especially from a parent or someone you look to for guidance and affirmation.

Jim then went on to share that his son’s race started, as like any good and supportive parent, he would cheer on the kids that came before his son, because his son had the last part of the 400m relay. The anticipation kept building as Jim waited for his son to come around the track, and when the time finally came, Jim swelled up with pride as he saw his son come around the track. It was different than the other times he had watched the racers come around the track – he didn’t have the same feelings for them as he did his own son, although he was supportive. He saw his son coming around the bend from a ways off, and out of all the other runners, this was his son, of whom he was very well pleased. He watched his son run around the track and it wasn’t out of performance he felt pride and love for his son, it was out of identity – his identity as a son. Out of all the other runners, he saw his son and said in his head “this one’s mine.”

This is how God, our Heavenly Father, sees us. Hebrews 12:1 says “Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and les us run with endurance the race that is set before us..” If you think about your life as a race around a track, we run (hopefully) many laps. We go through different seasons of life as we run around the track, some easier than others, some harder than others. And chances are you’ve experienced at least one of the two parents (metaphorically) as you’ve gone through life:

  1. You’re not good enough, you don’t have what it takes, do better, are you kidding me, etc.
  2. There he is, that’s my son! I see you son! I’m proud of you! Keep running, you got this, keep going!

As you run the race of life and go through different seasons and go lap after lap, God looks down and sees you running and does exactly what Jim did when he saw his son: “That one, right there, that one’s mine, of whom I am well pleased. Keep running son! Keep going, you can do it! Don’y quit, I see you!”

I’ve wanted to step foot on the Powell HS track ever since I heard Jim tell that story in college. I relate to it, as many of you probably do. Thank you for letting me come experience this track with you this morning!

I also want to share some exciting news about Forg3 — F3 Knoxville’s 1st regional retreat!

  • 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.  

A free nugget of wisdom Herbie shared on the pre-ruck: ALR – Ask / Listen / Remember

CMU & Sprint Work

THE SCENE:

5:30 am at the FCUMC parking lot.  Weather was great: low 60’s, no rain, no wind, mostly clear
F3 WELCOME & DISCLAIMER

I am not a professional.  You are here voluntarily; participate at your own risk. F3 does not charge fees for workouts.  You are responsible for your own wellbeing.  Please know your limits and modify exercises as needed, challenge yourself, but don’t hurt yourself.

WARM-O-RAMA:

  • SSH IC
  • Stretching –
    • On your six with legs spread – toe touches each foot, alternating, then stretch to middle
    • butterfly stretch
    • hip rotation stretch
    • Ab stretch:  standing with hands on hips, push pelvis forward while leaning chest and shoulders back
    • Michael Phelps
    • Tricep and shoulder stretch:  across chest and behind head
    • Lower back stretch:  squat down low, wrap arms around knees and squeeze while leaning forward – nickname – Armadillo
  • Mountain Climbers IC
  • Jog a lap around the Church – FCUMC

THA-THANG:  CMU and Sprint Work

Starting in the lowest parking lot 5 CMU exercises:

  1. CMU overhead press, 30 sec
  2. CMU curls, 30 sec
  3. Decline Merkins using CMU to prop up toes, 30 sec
  4. Flutter kicks while chest pressing CMU, 45 sec
  5. CMU squats, 30 sec

Fast walk with CMU to back parking lot, repeat 5 exercises

Fast walk with CMU to stairs leading to top parking lot

Walk up and down stairs 4 times with CMU on shoulder

At top parking lot repeat 5 exercises

Fast walk back down to lowest parking lot

Sprints – in the lowest lot we sprinted across the lot and walked back to the start 2 times.  We ended by doing an Indian run around the church, running single file and rotating the order in line with the last guy sprinting to the front of the line.

MARY:

  • 25 Big Boy Situps
  • 30 seconds High Plank

COUNT-OFF & NAME-O-RAMA
Count – 3.5
CIRCLE OF TRUST/BOM:

We talked about the importance of prayer and the power of prayer.  I quoted JC Ryle’s book, A Call to Prayer,

“It is not absolutely needful to salvation that a man should read the Bible. A man may have no learning, or be blind, and yet have Christ in his heart. It is not absolutely needful that a man should hear public preaching of the gospel. He may live where the gospel is not preached, or he may be bedridden, or deaf. But the same thing cannot be said about prayer. It is absolutely needful to salvation that a man should pray.”

I also read about Hezekiah’s prayer when told by Isaiah that he was dying.

In those days Hezekiah became ill and was at the point of death. The prophet Isaiah son of Amoz went to him and said, “This is what the Lord says : Put your house in order, because you are going to die; you will not recover.” Hezekiah turned his face to the wall and prayed to the Lord, 3 “Remember, Lord, how I have walked before you faithfully and with wholehearted devotion and have done what is good in your eyes.” And Hezekiah wept bitterly. Before Isaiah had left the middle court, the word of the Lord came to him: 5 “Go back and tell Hezekiah, the ruler of my people, ‘This is what the Lord, the God of your father David, says: I have heard your prayer and seen your tears; I will heal you. On the third day from now you will go up to the temple of the Lord. 6 I will add fifteen years to your life. And I will deliver you and this city from the hand of the king of Assyria. I will defend this city for my sake and for the sake of my servant David.’”

Lastly, we talked about how at times many of us draw near to God in prayer during intense trials. Then when the trial is over we are lax in our prayer lives. We need to make regular, daily prayer a priority in our lives.

MOLESKIN:
Got a fun pic at the lot where an old house was just demolished.
ANNOUNCEMENTS:
Fixer Upper did a Facebook ad.  He said it was getting some good traffic.

Ring Burner

THE SCENE:  Fountain City UMC Parking Lot

5:30 am, gloom; temp was cool probably upper 50s; no wind or rain; great for a workout

F3 WELCOME & DISCLAIMER

I am not a professional.  You are here voluntarily; participate at your own risk. F3 does not charge fees for workouts.  You are responsible for your own wellbeing.  Please know your limits and modify exercises as needed, challenge yourself, but don’t hurt yourself.

WARM-O-RAMA:

  • SSH IC
  • Abe Vigodas together and the both hands to the middle
  • Quad stretch pull heel to butt cheek – nickname – Flamingo
  • Michael Phelps
  • Tricep and shoulder stretch:  across chest and behind head
  • Ab stretch:  standing with hands on hips, push pelvis forward while leaning chest and shoulders back
  • Lower back stretch:  squat down low, wrap arms around knees and squeeze while leaning forward – nickname – Armadillo 
  • Mountain Climbers IC
  • Jog a lap around the Church – FCUMC

THA-THANG:  Burner Ring
Four exercise stations around the track at Ftn City Park.  Jog around the track, stopping at each station and complete two exercises.  Continue doing laps until time is up.

  • Station 1 – Burpees – 15 reps, Step-Ups – 20 reps each leg
  • Station 2 – Pull Ups – 15 reps on monkey bars, Toe Touch Crunches – 25 reps
  • Station 3 – Merkins – 30 reps, Lunges – 25 reps each leg
  • Station 4 – Incline Merkins using park bench – 20 reps, Flutter Kicks – 20 reps using a 4 count

MARY:
NA
COUNT-OFF & NAME-O-RAMA

Count – 2.5

CIRCLE OF TRUST/BOM:  The Power of Words, Discipline the Tongue

There is the old saying that we heard as kids from our parents or teachers, “Sticks and stones my break my bones, but words will never hurt me.” As adults we know that is not really true. Words can and do hurt. Our parents were well meaning. They wanted us to shake off and ignore mean things people say.

But words can be terribly hurtful especially to our loved ones. My words have been hurtful to my wife and children and my heart has been convicted after I have spoken harshly to my family. I want to grow in using my words for building up not tearing down. Our words can have great significance and lasting spiritual significance.

Bible verses: Prov 15:1 “A gentle answer turns away wrath, but a harsh word stirs up anger.”
James 3:4 “…take ships as an example. Although they are so large and are driven by strong winds, they are steered by a very small rudder wherever the pilot wants to go. 5 Likewise, the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark. 6 The tongue also is a fire, a world of evil among the parts of the body. It corrupts the whole body, sets the whole course of one’s life on fire, and is itself set on fire by hell.”

The bible also warns about swearing oaths and cursing. We may not think too seriously about such things but there is power in words and our speech. I encourage you as I encourage myself to disciple your tongue, your words as we discipline our bodies with exercise.

Prayer Requests – private

MOLESKIN:
Lizzy killed the workout this morning.

ANNOUNCEMENTS:
None

Covenants, not deals

THE SCENE: Pretty nice, dry and 50ish
F3 WELCOME & DISCLAIMER

Delivered


WARM-O-RAMA:
Hillbillies IC

LBAC For’ard & Back’erds

Hamstring stretch

Butterfly stretch

Standing Stargazers

THA-THANG:
It was YHC’s birthday, so the number 41 was prominently featured.

1 lap around the park

Pearls on a String type workout. PAX performed exercises at each pearl as a group and ran to the next pearl

1st pearl – 41 squats

2nd pearl – 41 Pullups – modify to row if needed

3rd pearl – 41 Lunges, single count

4th pearl – V situps

2 rounds completed

Sprint back to finish / start location. Lizzy and Trip cheated and both still lost.

MARY:
Ran out of time (literally running during this time)

Stargazers

COUNT-OFF & NAME-O-RAMA
4 PAX – Lizzy, Z-Pack, Trip, FixerUpper
CIRCLE OF TRUST/BOM:
God makes covenants not deals.

I lead communion on Sunday and read from Luke 22:20 Jesus says “This cup is the new covenant in my blood, which is poured out for you.” He is referring to Jeremiah 31:33-34 :

33 “This is the covenant I will make with the people of Israel
after that time,” declares the Lord.
“I will put my law in their minds
and write it on their hearts.
I will be their God,
and they will be my people.
34 No longer will they teach their neighbor,
or say to one another, ‘Know the Lord,’
because they will all know me,
from the least of them to the greatest,”
declares the Lord.
“For I will forgive their wickedness
and will remember their sins no more.”

  • Deals – our idea, our initiative, we don’t keep them, we forget them
  • Covenants – God’s idea, God’s initiative, God keeps them for 1000 generations, God does not forget them

Psalm 105:8 – “He remembers his covenant forever, the promise he made, for a thousand generations…”

We come to God with deals. We want something we can manage and we have conditions, both for him and for us. Bad news is that we can’t keep our deals, and he doesn’t even make them. But the good news is that he does make very one-sided covenants, purchased through the death of Jesus.

MOLESKIN:
Prayer for healing for Wedding Singer and YHC

Prayer of thanks for The Quacken PM, prayer that it would continue and grow and that many men would be impacted.

ANNOUNCEMENTS:

Q calendar is open for next week

Hardship Hill Obstacle Race – Monday, May 29

Friday Night Lights – North Hills Edition

F3 Q: 4.7.23

  • North Hills Open House Week
  • 6pm – 6:30pm
  • Pre-Ruck at 5:30pm

[ The Scene ]

  • Rainy
  • 50s

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this fine evening
  • 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
  • Rockette: 10×4
  • Imperial Walker: 10×4
  • Baby Arm Circles: 10×4 (F+B)
  • Merkin: 10×4

[ The Thang ]

(1) 7s

  • Mountain Climbers + Carolina Dry Docks

(2) 4 Corners Part I

Set up a rectangular perimeter with the 4 cones as the corners. 

  • Each corner: 25 reps (1 count)
    • Squats, Merkins, Imperial Walkers,

(3) 4 Corners Part II

  • Flip over the cone
  • 25 reps each (4 count)

[ Mary ]

ATMs (15×4 shoulder taps, 10×4 slow merkins, 10 fast merkins OYO)

[ COT ]

  • # off – 9
  • Name o Rama
  • FNGs — 0
  • BOM

Leave no man behind, but leave no man where you found him.

In reading the story of Jesus’s last moments on the cross, you see this played out in real time. If Jesus can do this in his final moments, we can do this in our daily lives. 

“One of the criminals hanging beside him scoffed, “So you’re the Messiah, are you? Prove it by saving yourself—and us, too, while you’re at it!” But the other criminal protested, “Don’t you fear God even when you have been sentenced to die? We deserve to die for our crimes, but this man hasn’t done anything wrong.” Then he said, “Jesus, remember me when you come into your Kingdom.” And Jesus replied, “I assure you, today you will be with me in paradise.””

‭‭Luke‬ ‭23‬:‭39‬-‭43‬ ‭NLT‬‬

https://bible.com/bible/116/luk.23.40.NLT