F3 Knoxville

Tag: Madoff

Independence Day!

THE SCENE

F3 WELCOME AND DISCLAIMER
• Welcome to F3: Fitness, Fellowship and Faith

• My name is I-Beam and I’ll be your Q today

Five Core Principals
• Free of Charge
• Open to All Men
• Held Outdoors
• Peer Led
• Ends with a COT (Circle of Trust)

• You are here on your own volition
• I’m not a professional

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

WARM O RAMA
Side Straddle Hops x 10 IC
Hill Billies x 10 IC
Cherry Pickers x 5 IC
Baby Arm Circles x 10 IC
Moroccan Night Clubs x 10 IC

BUY IN
Burpees x 10 for those gave it all

THE THANG
Mosey to Poopetorium
Wall Sits x 10 Arm Raises Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10

Wall Sits x 10 Push Press Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10

Wall Sits x 10 Overhead Claps Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10

Mosey to Backbone
Pull Ups x 5
Burpees x 5
BBS x 5
Rinse and Repeat 3x

MARY
Ab Cycle
3 exercises without putting feet down
Flutter Kicks x 10 IC
Hello Dolly x 10 IC
Gas Pumper x 10 IC

BUY OUT
Burpees x 10 for those that gave it all

COT ( CIRCLE OF TRUST)
Count Off
Name-o-Rama

WORD
Today is Independence Day, the day the Declaration of Independence was signed declaring our independence from Great Britain.

The Second Sentence:
We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness..

Today we remember ALL people and what the Declaration of Independence stands for. Remember the liberty that we enjoy, celebrate equality for all and pursue justice for all people. Including those that may be different from you.

May we all live together remembering what our fore fathers fought for.

The Equalizer Kraken 5k

SCENE: Kraken at the Top – 2023-07

MILEGE: 3.1? miles

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Grady Corns IC | Windmills IC 

THA-THANG:

Mosey to the top of the Equalizer. Kraken. Pick station, complete 5 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, add 5 reps to each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  1. Crab Toe Touches 
  2. Crunches 
  3. Imperial Walkers 
  4. Step Ups
  5. Mtn Climbers 
  6. Squats 
  7. Flutter Kicks 
  8. Single Leg Bridge 
  9. Shoulder Taps

STRETCHES:

  • Bend down & grab toes
  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

11s @ Dogpound + Forg3 2023 Info

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

“You’re Not Handsome Enough to Be Blindside” and other rude things PAX say

THE SCENE: Gagging, I mean gorgeous.
F3 WELCOME & DISCLAIMER

An unnamed, smart-mouthed PAX besmirched the good name of Krystal.

WARM-O-RAMA:
SSH, Grady Corns, Tempo Squats — All IC x12 (also known as a sackful)
THA-THANG:
A number of hot, steamy, onion-scented exercises were performed. These included:

  • Bermuda Triangle: Squats, Squat Jumps, and UGA Cheerleaders at the corners; lunge between. A sackful of each exercise. Rinse and repeat x3.
  • Bermuda Triangle: Box Cutters, BBS, and Flutter Kicks at the corners; bear crawl between. A sackful of each exercise. Rinse and repeat x3.
  • 12s (*ahem* also known as a sackful): american hammers at top of the world, step-ups at bathhouse pavalon — recover was called before finishing, because sometimes it’s wiser to stop

MARY:
Nah
COUNT-OFF & NAME-O-RAMA
12, of course
CIRCLE OF TRUST/BOM:
Do your best, pay attention to details, have a great attitude.
MOLESKIN:
There were some sad clowns playing pickleball outside of the posted hours.

Also, two HIMs who I’ve worked out with almost every week for years—who have a profession in common—just met each other today. Good reminder to break your routine every once in a while.