The Scene
- Dogpound
- 5:30am – 6:15M
- 60s / 70s – muggy
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? – 0
Warm-o-Rama
- SSH: 15×4
- 5 merkins
- Cherry Pickers: 5×4
- 5 merkins
- Rockette: 10×4
- 5 merkins
- Imperial Walker: 10×4
- 5 merkins
- Twisty: 5×4
- 5 merkins
The Thang (What went down during the workout)
(Mosey to the Big Loop around Lakeside – far left side)
(1) 11s On The Loop — Part 1
- 11 docks around the big loop
- Each dock: Squat
- Dock, not board ramp
- Elevator style
- Dock 1 = 1
- Dock 2 = 2
- Dock 3 = 3
- Etc
- There’s a path divergence right behind lakeside tavern – take the path on the right (longer perimeter)
- Make the full loop, then pick up the 6 until we’re all back
(10 count)
(2) 11s On The Loop — Part 2
- 11 docks around the big loop
- Each dock: Imperial Walker
- Dock, not board ramp
- Consistent 11s – each dock you’ll do 11 reps
- Make the full loop, then pick up the 6 until we’re all back
(15 count)
(3) 11s On The Loop — Part 3
- 11 docks around the big loop
- Each dock: Merkins + LBCs
- Dock, not board ramp
- Traditional 11s – 1 + 10, 2 + 9, etc
- 1 merkin, 10 LBCs
- 2 merkins, 9 LBCs
- Make the full loop, then pick up the 6 until we’re all back
(Mosey back to the AO)
Mary (Insert information about any additional post-Thang work)
ATMs
SWS
COT (Circle of Trust)
Count Off
- 10
Name o Rama
- Google, Madoff, Waxjob, Ribbed, Hiltopper (F3 Louisville), Voucher (F3 Louisville), Imaginary, Smoky, Choir Boy, Steam
Word — Forg3 2023
https://f3knoxville.com/forg3-2023-registration-is-live/
We are rolling out our first F3 Knoxville men’s retreat this fall – Forg3! Forg3 was created with F3 men in mind – to strengthen the bonds we have with each other and our Creator, over the course of a weekend retreat.
Forge (v.) – to shape and mold into a new condition, by heating in a fire / to move forward gradually and steadily.
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.
If you love adventure of the heart, mind, body, and soul – Forg3 is for you. Forg3 was created for F3 men, by F3 men, as a way to engage together for a purposeful and relationally-driven weekend to step further into the men God has called us to be.
Here are the fast facts about Forg3 2023:
- Dates: Friday, September 22nd (7pm) – Sunday, September 24th (11am)
- Location: Doe River Gorge (Hampton, TN)
- Situated in the F3 Northeast TN region up near Johnson City and Elizabethton, Doe River Gorge’s campus is tucked into the side of a mountain and offers incredible beauty, very clean and comfortable cabins by the river, and miles and miles of adventures to be had.
- From Knoxville: only around 1.5 – 2 hour drive
- Cost: $110 (Covers all of your lodging, meals, and retreat materials for the weekend)
- Via Venmo or cash to Waxjob
