F3 Knoxville

Tag: Magic Mic

Forg3 2023 Tour: Big Ball AO

The Scene 

  • Big Ball AO
  • 5:30am – 6:30M
  • Humid

F3 Welcome + Disclaimer

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning – alongside my Co-Q later this morning – Onstar!
  • 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?

(Breakdown: Steam: 5:30 – 5:50 / Onstar: 5:50 – 6:15)


Warm-o-Rama 

  • SSH: 10×4
  • TN Rocking Chair: 10×4
  • Rockette: 10×4
  • Imperial Walker: 10×4
  • Man-Maker: 5×8

The Thang 

(What went down during the workout)

(Mosey to the Big Ball Base)

(1) Nickel – Dime – Quarter

  • 3 POC
    • Base: 5 Incline Merkins (1ct)
    • 1st plateau: 10 squats (1ct)
    • Top plateau: 25 LBCs
  • Rinse and repeat 2x – for a total completion of 3 rounds 
  • Round 1 — 1 count
  • Round 2 — 4 count 
  • Round 3 — All levels are 25 reps on a 1 count

(Hand off to Onstar to 5:50)

Mosey to the bridge (“long way”)
25 BBS at the bridge
Mosey to the amphitheater, bernie up behind it, mosey down and into it.

Battle buddy up:
1 runs up steps and does 10 rows
1 performs reps
200 squats
150 derkins
100 lunges (two-count)
100 dips
100 step ups

Mosey back to AO


COT (Circle of Trust)

Count Off

  • 10

Name o Rama

  • Onstar, Kickflip. Postman, Magic Mic, Vanilla, Steam, G-6, Ariel, Orkin

FNGs

  • Donald Partin –> Dolly

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.


Announcements 

(Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements)

 

SPC James Ames Workout

THE SCENE: Perfect weather for a beatdown. Not too cool, not too warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, Lil’ Baby Arm Circle, ‘Round Towns, ‘Round the Worlds, Temp Merkins, Tempo Squats
THA-THANG:
Mosey over to Amphitheater for some fun.
10s- Derkins and Rows

Mosey to the bridge for 7s- Burpees and Lunges

Bear Crawls across the bridge and Slowsey over to the Big Ball to knock out 17 Big Ball Pull-ups.

Hit some Route 66 Merkins back to the Fountains.

MARY:
6 Minutes of Mary at the East Tennessee Veterans Memorial in honor of fallen East Tennessee service members

COUNT-OFF & NAME-O-RAMA
17!
Swanson, Huffy, Cyclops (FNG), Typo (FNG), Cry Baby, G-6, Mickey, Kermit, Stacks, Jumbo, Magic Mic, Singlet, Grapefruit, Postman, Wedding Singer, Soot
CIRCLE OF TRUST/BOM:
Proverbs 18:14; 2 Corinthians 4:7-10

MOLESKIN:
Veteran’s are twice as likely to end their own lives compared to their civilian counterparts. Roughly 17 veterans take their life every day. As HIMs, we are called to reach out to those who are suffering. As Christians, we have a hope that surpasses all understanding.
If you are a veteran struggling with how to cope, reach out to a trusted HIM and seek help immediately https://www.veteranscrisisline.net/

Some jump rope fun

THE SCENE: The cold is coming soon- so we made the most of the beautiful 50 degree morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSH, Hillbillies, Arm circles and hamstring stretching did the trick.
THA-THANG:
Begin at the top with 5 GUUs. Complete a short run and return to do 5 GUUs and 10 merkins. Continue until you reach the top of the ladder.

  • 5 Get up ups
  • 10 merkins
  • 15 BBSU
  • 20 squats
  • 25 mountain climbers (4 ct.)
  • 30 second plank
  • 35 alternating lunges ( single count)
  • 40 LBCs (4 ct)
  • 45 flutter kicks (4 ct)
  • 50 SSH

Throughout the ladder climb, the Pax took turns jumping rope. The jump rope had to be in use at all times. After a minute or two, someone else would take over before being relieved and jumping back in to the ladder.

MARY:
Added in some American Hammers and Plank Jacks.
COUNT-OFF & NAME-O-RAMA
G-6 (respect x3), Magic Mic, Abort, Drive Thru, NPR, Air Gretzky, Postman, Vanilla, Frizzles (QIC)
CIRCLE OF TRUST/BOM:
Just reflecting on good health. Thankful for the ability to get out of bed and move!

Big Ball Stair Climb

THE SCENE: Low 70s and light drizzle to steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops
  • Tempo squats
  • Merkin tempo
  • Hillbilly’s

THA-THANG:

Mosey towards Mordor, stop about halfway for 15 derkins and 15 dips.
Continue to Mordor stairs for  9/11 Stair Climb. 9 exercises, 11 reps each, stair climb after each exercise:
  • Get up ups
  • 8 count bodybuilders
  • Mucho lego
  • Captain Thor
  • Burpees
  • Mucho chesto
  • ARods (JLo and pickle pounder combo)
  • Catalina wine mixers
  • Hurpees

Mosey to the Big Ball to honor the first responders lost. Run to the top of Big Ball stairs and back after each set.

  • 8 port authority officers (8 count bodybuilders)
  • 23 NYPD (toes to bars)
  • 37 port authority officers (pull ups)
  • 343 firefighters (hammers as a group)

COUNT-OFF & NAME-O-RAMA
12 including 1 FNG: Air Gretzky, Butterfly, Cornhole, Onstar, Wedding Singer, Drive Thru, John Deere (FNG), Postman, Magic Mic, Duggar, Precious, Abort

Less Than Ultimate Frisbee

THE SCENE: 65 or so and clear
F3 WELCOME & DISCLAIMER Check
WARM-O-RAMA:
SSH, Michael Phelps, Hamstring Stretch, Quad Stretch, Butterfly Stretch (since he was in attendance)
THA-THANG:

PAX divided into two teams. There was Team 1 and I forgot the other team’s name. Two rucks were available, and each team was assigned a ruck to carry during the workout.

A bonus concept that emerged was “Don’t forget about the guy with the ruck.” While you are doing your thing, it is easy to forget that there are those who would appreciate your help. Bonus concept there.

Part 1

Timed AMRAP exercises. Since this wasn’t a race, the focus was on form. Straight back for Merkins, Straight back for squats, touch knee to ground for lunges (or as deep as possible), 1 min each exercise

  • Hand release Merkins
  • BBS
  • Squats
  • Lunges
  • Burpees

Part 1.1

CMU bear crawl across lawn. Some PAX did it with the ruck. Not sure why.

PAX not crawling were performing SSH or gasping for air.

Part 2

Less than Ultimate Frisbee

If the Frisbee hits ground – 1 burpee for everyone

If one team scores – 2 burpees for other team

When one team scores, an item is added to the team:

1st score – add ruck to carry (we set it down for a short while, it soon came back)

2nd score – add 1) 5 lb dumbbell to carry

3rd score – add 2) work gloves (from Harbor Freight)

4th score – carry CMU short distance across field 1x

5th score – add the Burpee Ball. This was a foam rubber offensive weapon which a PAX could use on the other team. Hit an opponent, they have to do a burpee. After this, the possession goes to the other team.

This proved to be a lot of of chaos and fun, and YHC would have continued the game longer if not for time. Teams were evenly matched and despite a direct hit to the face, the Burpee Ball was a crowd favorite.

MARY:
Ran outta time

COUNT-OFF & NAME-O-RAMA
10 PAX including FNG Henna
CIRCLE OF TRUST/BOM:
YHC recently turned 40, I and took 40 days to concentrate on my habits. I added some things and took away some things.

Took away:

  • Sugary snacks, donuts, candy, ice cream, etc.
  • YouTube for entertainment purposes (fixing lawn mower – ok)
  • No phone in the bathroom (this is embarrassing)
  • Coffee limited to one cup a week on Saturdays

Added:

  • Exercise 45 mins, 3x a week
  • Cook meal 1x a week for family (didn’t want this to be all about me)

Reflections

I did well, and was glad that I did it. I’d like to take another 40 day period to build on this one.

  • The desire to quit is strong, but the desire to cheat is even stronger
  • Quitting usually comes after cheating
  • I found myself not wanting to go back to the old habits, now that 40 days is up. That is, it would not feel like a relief to watch YouTube for hours, eating ice cream.
  • Positive habit change is possible.
  • Don’t try to “get it all back at once.” If there are areas that you know need change, take measured, reasonable steps, but it usually happens in smaller increments that we would like.
  • Cooking took more time and effort than I anticipated. I appreciate my M even more now.
  • If you try something like this, it can have positive influence on those around you. My M decided to focus on her eating habits and has lost 8 lbs in the past month. It was her idea to do this, and it has been beneficial to her.

 

  • MOLESKIN:
    See above
    ANNOUNCEMENTS:
    Wedding Singer’s mom has surgery this week, reminder to sign up for Convergence next week