F3 Knoxville

Tag: Mayberry

James 4:17

AO: dogpound
Q: Waxjob (Josh Brady)
PAX: Aladdin (Mansour Hasan), Junk (Sam Yoakum), Choir Boy (Kenny Saffles), Mayberry, Waxjob (Josh Brady)
FNGs: None
COUNT: 5
WARMUP:
15x SSH IC
5x Cobra Burpees
5x Cherry Pickers
10x Cossack Squats
15x LBAC each way
15x Grady Corns
10x Tempo Merkins
THE THANG:
Grab a CMU and mosey toward the Backbone
OK just kidding, let’s walk.
Speedbump: 15x curls, 15x OHP
Top of the hill: 15x Alpos, 15x BBS
Next speed bump: 15x Tris, 15x squats
Up to the Backbone: 5x weighted knee raises holding CMU with feet, 5x weighted pullups doing same. Well, some of us did anyway.
Was going to do more stuff up there, but thunder rolls, so let’s head back. Wind back down same exercises at each spot.
Cower under the outhouse awning as drizzle begins, bide the time with 11s – Up/Over Merkins and Weighted Step-Ups
MARY:
50x 4ct Flutters IC
10x Apple Dippers each side
Row your Boat down about 5 streams
TIME!
ANNOUNCEMENTS:
COT:
There will be times when nobody around you is doing the right thing. Possibly even mocking you for doing so yourself. Stay strong. Choose to do the hard thing.

Dog Pound 11

THE SCENE:  A little cooler at 60 degrees

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Imaginary and I’ll be your Q this morning
  • Disclaimer – This is a free, volunteer, peer-led workout
  • I’m not a professional
  • You’re here on your own volition and participating at your own risk
  • I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt.

WARM-O-RAMA:

SSH = 20

Merkins = 10

Little Baby Arm Circles while lunging = 10 each direction

Imperial Walkers = 10

Burpees on your own = 10

Calf Raises = 20

THA-THANG:  11’s

Mosey to Poopatorium

11’s   Step Up + Carolina Dry Docks

Mosey to Backbone

11’s   Pull ups + Bulgarian Split Squat

Mosey halfway back

11’s   Merkins + Squats

Mosey to base camp

MARY:
Sprints and Merkins with a partner

COUNT-OFF & NAME-O-RAMA

La-Z-Boy, Kashmir, Excitebike, Aladdin, I-Beam, Junk, Mayberry, Papa Lock, Trunk, Mustang (down range)

CIRCLE OF TRUST/BOM:

Proverbs 12:18

The words of the reckless pierce like swords, but the tongue of the wise brings healing.

Had a friend over this past weekend and the husband said something incredibly insensitive and hurtful to his wife.  Apparently didn’t mean to say it, but once the words come out you cannot put them back.  As leaders / HIM we need to be very intentional about what we say and probably speak less and listen more.

ANNOUNCEMENTS:
F3 in the nude July 29th

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.

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!