F3 Knoxville

Tag: Mayberry

Forg3 2023 Tour – Truck Stop

The Scene 

  • Truck Stop AO
  • 6am – 7am
  • 40%+ chance of 🌧️+⛈️ but it actually ended up being 🌥️

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: 20×4
    • Run to the basketball court – 1 burpee
  • Mountain Climber: 15×4
    • Run to the basketball court – 2 burpee s
  • Cherry Pickers: 10×4
    • Run to the basketball court – 3 burpees
  • Squat: 5×4
    • Run to the basketball court – 4 burpees

The Thang 

(1) Entry Ticket (All on a 1 count)

  • 25 merkins 
  • 25 Sandy curls 
  • 25 BBS 
  • 25 Sandy rows 
  • 50 SSH

(2) Elevator Pyramid of 20s

  • 5 rounds 
  • 2 Xs a round 
  • Every X will be 10 reps on a 1 count
  • After each round (and before you start the next one) — 20 SSH
  • Round 1 
    • 10 Merkins 
    • 10 Chest/bench presses with weight 
  • 20 SSH
  • Round 2
    • Complete Round 1 
    • 10 Weighted squats 
    • 10 Weighted lunges 
  • 20 SSH
  • Round 3 
    • Complete rounds 1-2
    • 10 Rows w/your weight of choice 
    • 10 Curls w/your weight of choice 
  • 20 jump ropes or SSH
  • Round 4
    • Complete rounds 1-3
    • 10 American hammers w/your weight of choice
    • 10 Flutter kicks w/your weight of choice 
  • 20 SSH
  • Round 5
    • Complete rounds 1-4
    • 10 Mountain climber cross-overs 
    • 10 V-Up toe touches
  • 20 jump ropes or SSH

Mary 

Exit Ticket (All on a 1 count) 

SWS


COT (Circle of Trust)

Count Off

  • 8

Name o Rama

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

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!

5-10-15-20

THE SCENE: Cool spring morning, temp around 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH
1 HR Burpee OYO
5 Cherry Pickers
2 HR Burpees OYO
10 Tempo Squats
3 HR Burpees OYO
10 Tempo Merkins

THA-THANG:
Ladder Work
Yellow Cone – 5 HR merkins
Yellow Cone – 10 HR merkins
Yellow Cone – 15 HR merkins
Blue Cone – 20 HR merkins
Yellow Cone – 5 Burpees
Yellow Cone – 10 Burpees
Yellow come – 15 Burpees
Blue Cone – 20 Burpees
Yellow Cone – 5 V-Ups
Yellow Cone – 10 V-Ups
Yellow Cone – 15 V-Ups
Blue Cone – 20 V-Ups
Pickup the 6 every time a blue cone is reached
Start arch exercise together

Mosey to Dwayne
Group Squats
1 runner down and back

Mosey to Matterhorn
AMRAP
5 BBS
5 pull ups
Rinse and Repeat

MARY:
Flutter Kicks x 20 IC
BBS x 10 OYO
Hello Dolly x 20 IC
BBS x 10 OYO
Side Crunches x 10 IC (each side)
BBS x 10 OYO

COUNT-OFF & NAME-O-RAMA
I-Beam, Mayberry, La-Z-Boy, Aladdin, Madoff, Excitebike, Mudpuppy, Goat Dish, Earmuffs, Google

CIRCLE OF TRUST/BOM:
God puts us in situations to use those to help encourage others during difficult times.  Use your past experiences to encourage those around you.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
Shovel Flag Workshop – 4/1
Escape from Haw Ridge – 4/14

Mayberry Hides From the Rain

THE SCENE: 60 and the occasional sprinkle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

SSH IC x20
Tempo squats IC x10
LBAC IC x10 forward, x10 reverse
Cherry Pickers IC x5

THA-THANG:
To the pee rocks!!!

Rep it out x99
Set break = curl-press-tri at the pee rocks or run to the light pole
Eagle merkins
Shoulder taps
CDD
Sumo squats
Lunges (45+44)
SSH x4
BBS
Hello Dolly
LBC
Burpees for the win

COUNT-OFF & NAME-O-RAMA
10 PAX including 1 FNG – HushPuppy

CIRCLE OF TRUST/BOM:
Stress, worry, angst, fear, nervous, anxiety

Stress is a normal part of life, we even have a whole set of hormones in her body, referred to as “stress, hormones.“ Stress can also be paralyzing, demoralizing, and destructive.
There was a time a little more than 20 years ago when I was pretty convinced that my wife, then, my girlfriend, was trying to check out on our relationship. She’s been distancing herself, mostly because she was afraid the commitment we were heading toward, but I didn’t know that. I got to where I was anxiety, twisted up inside all the time. I would constantly check my phone to see if she called or texted. In the midst of that, I found the phone.
“ “Rejoice in the Lord always; again I will say, rejoice.”
‭‭Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus. Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.”
‭‭Philippians‬ ‭4‬:‭5‬-‭8‬ ‭ESV‬‬
https://bible.com/bible/59/php.4.5-8.ESV
Our society is currently obsessed with the shortest, quickest tip, or trick to get anything done. The reality is, there are very few, if any healthy ways to quickly deal with anxieties, worries and fears. These take time and practice.
  1. Find something to be grateful for, to rejoice about
  2. Find another one
  3. Don’t take your stress out on others
  4. The Lord is ALWAYS near
  5. Pray thankfully
  6. Tell Him your concerns
  7. His astonishing peace will guard your heart and mind
 
None of that is a quick tip. The principles are incredibly simple, but they’re not fast or easy. These take time, submission, and a willingness to hear from the Lord. It works, but you have to go through the whole process, sometimes over and over. Lean on a brother, talk to someone, post regularly. You are not alone!

 

Fascination Development

THE SCENE: Cloudy with lingering showers, 72 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
15 SSH
5 Cherry Pickers
10 Tempo Squats
10 Tempo Merkins
10 Baby Arm Circles
Quick Stretch

THA-THANG:
Mosey to base of Dwayne
11’s up to turn
Burpees and Man Makers
Called an audible 20 minutes in

Mosey to Backbone
2x Muscle Up or Pull Up
5x Squat Jump
Burnie Sanders to top of Matterhorn
3x Burpee
Mosey to Backbone
Rinse and Repeat

Mosey to Little Everest
AMRAP – 10 mins
5x Squats
Bearcrawl to top
5x Merkins
Crabcrawl to bottom
Rinse and Repeat

Suicides to Cory Hill
2x Merkins every parking line

MARY:
Mosey to AO
Mary

COUNT-OFF & NAME-O-RAMA
Waxjob, Mayberry, Smoky, Goat Dish, Earmuffs, Biscuits

CIRCLE OF TRUST/BOM:
Our company looks to hire people that have a curiosity for buildings and how buildings are put together.  Imagine going to a doctor and finding out the doctor doesn’t have a curiosity for how the body works.  I’m not sure I’d want that doctor working on me.

I had an employee one time that was young and new.  We gave her a project to design with wood and she didn’t know the size of a 2×4.  Was a startling revelation that she was designing a building with material she didn’t even understand.

This brings me to the below quote that I just found.
People in organizations need to develop a fascination for what doesn’t work. @kenblanchard #leadership

Just like having curiosity in life, everyone should have a fascination for what doesn’t work.  Having this fascination may lead you down a path where you find a solution.

ANNOUNCEMENTS:
Painting for Cardinal’s wife in Karns on Saturday, 3/18
Shovel flag building workshop – tentatively scheduled for 4/1/23.  More details to follow.

Pray for MC (Mary Claire) as she continues to battle stage 4 cancer.  The prognosis is not good.