F3 Knoxville

Tag: Ocho

Quality Time With Sandy – Forg3 Tour

The Scene 

  • The Project
  • 5:30am – 6:15am
  • Weather, etc

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: 10×4
  • Squat: 10×4
  • Merkin: 10×4
  • Cherry Pickers: 10×4
  • Chattanooga Cherry Pickers: 51×4
  • Cherry Pickers: 2×4
  • 5 burpees

The Thang 

Heavy Day @ The Project

(1) Intro to Sandy Warm Up

  • Battle buddy up
  • Sandy – 1 120lb, 2 40lb
  • 1 BB stays here and executes the following: 
    • 5 deadlifts 
    • 5 rows 
    • 5 one-hand on merkins 
    • 5 Chest presses 
  • BB2 takes a lap around the parking lot 
  • Rinse and repeat for a total of 2x – each BB does this twice 

(Take sandbags on the move to the bench and B post to the right)

(2) Sandy Strength 

  • 3 points of contact 
    • Bench 
    • Light 1 on the left 
    • Light 2 on the left
  • Get with your BB again 
  • Do this as a team 
    • Here:
      • 5 Sandy squats 
      • 5 merkins (Sandy or not)
      • 5 presses (back or standing up depending on your weight)
      • 5 Sandy drop offs (deadlift – drop – use your core) 
    • Figure out a way to take your weight to Light 1
    • Light 1
      • 10 of each X
    • Figure out a way to take your weight to light 2
      • 15 of each X
  • When you finish at light 3 — flutter kicks until the 6 is up 

(3) Around Town With Sandy

  • You and your BB are going to carry your weight around the loop back to the AO
    • Stopping at each light:
      • 10 merkins (no Sandy)
      • 10 squats (no Sandy)
      • Switch weights at every light
  • Last light is the one straight across from the 🇺🇸

(4) American Indian Run with The Twins

  • American Indian run around the AO parking lot
  • 1 man executes 5 sandbag suitcase pickups and then yells “Done” – alerting the man in front to circle back to the sandbags and execute 5 sandbag suitcase pickups
  • Rise and repeat until every man has complete the sandbag X
  • BTTW to the flag on the last lap

Mary 

ATMs

SWS

COT (Circle of Trust)

Count Off

  • 10

Name o Rama

  • Papa Lock, Mathlete, Snaggletooth, Biohack, Borg, Skewer, Kick-Flip, Ocho, Slappy, Comfort Zone, 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

1000 Merkins for Merica

THE SCENE: Very humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side straddle hops
  2. Tempo merkins
  3. Cherry pickers
  4. Seal squats

THA-THANG:

We did 1,000 cumulative merkins for ‘Merica.  10 PAX were present, so each had to do 100.  We ran to the K25 hill and started our reps.  When you need a break, you run to the top of the hill and do LBCs.  The goal is 100 LBCs as well.

Next, we did 1,000 cumulative squats on the Y12 hill.  At each lamp post (12 total) we did 10 squats, running to the next lamp post.  The last 2 lamp posts we did walking lunges.

A quick stop at the playground for 10 pull ups, the pool wall for 5 wallpies, the back porch for 20 dips, and back to the flag.

MARY:
Heels to Heaven, 80% max run, Basilisk, 70% max run.

CIRCLE OF TRUST/BOM:
The Declaration of Independence review.  How does it start? What are its principles? Life, Liberty, Pursuit of Happiness.

It lists the grievances of the Colonies against the King. The founders signed the document and pledged their Lives, Fortunes, and sacred Honor to this cause.

What are we so convicted by and dedicated to in our lives that we would pledge such a high price and commit to pay it?

 

Dedication

THE SCENE: nice and dry June morning at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey to K25 hill.

  • 20 merkins
  • Up and down the hill
  • 20 squats
  • Up and down the hill
  • 20 big boys
  • Up and down the hill
  • Repeat 3 times

Mosey towards the playground via the gravel path. Stop as directed and cycle through the following:

  • Carolina dry docks
  • Walking lunges
  • Freddie Mercury

At the playground, do 10 pull-ups, 10 burpees, run to the pool wall for 10 wall-ups, and finish with 10 jump squats. Repeat until time is called.

MARY:
PAX led dealer’s choice
COUNT-OFF & NAME-O-RAMA
8 today at the Project
CIRCLE OF TRUST/BOM:
What do you dedicate your self to? What occupies most of your time outside of work? Is it something for you? YHC is beginning another marathon training cycle and it got me thinking about the time commitment involved. Sure it is ok to have goals, but they can become too high of a priority if we are not careful. Consider the words of the apostle Paul.

“Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; do not merely look out for your own personal interests, but also for the interests of others. Have this attitude in yourselves which was also in Christ Jesus, who, although He existed in the form of God, did not regard equality with God a thing to be grasped, but emptied Himself, taking the form of a bond-servant, and being made in the likeness of men. Being found in appearance as a man, He humbled Himself by becoming obedient to the point of death, even death on a cross.”

Philippians 2:3‭-‬8 NASB1995

In the same way, we should place others’ interests, especially our families, before our own interests.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence at Shamrock July 8th.

Baby to Respect

THE SCENE: Perfect June weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Squats
  • Imperial Walkers
  • Grady Corn
  • Moroccan Nightclubs
  • Tempo Merkins
  • Down Dog – Up Dog
  • Projectivators

THA-THANG:

  • Mosey to pool wall
    • Wall Ups
  • Mosey to Recruiting Center
  • Each PAX, in any order
    • 20 wall derkins
    • 20 OHP
    • 20 heavy lunges
    • 20 CMU Swings
    • 20 heavy LBCs
  • Gather a group of 4 or more to carry a marine log plus 1 CMU per 2 PAX
    • Make a lap around the islands
    • Rotate gear/position as necessary, but don’t set the log down until finished
    • Log gets set down upon return to the pull up bar
  • Complete the following as a group, someone must be touching the log at all times
    • 20 pull ups
    • 100 heavy squats
    • 200 curls
    • 150 merkins
    • 200 pickle pointers
  • Repeat the whole thing

 

MARY:
No Time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Today, my son turned six months old, exactly 1% of Respect. This led me to reflect on the influence that I have, and even more so on the influence that I don’t have. It’s important to put in the effort, but in the end, Psalm 127 captures the reality well:

1Unless the Lord builds the house,
the builders labor in vain.
Unless the Lord watches over the city,
the guards stand watch in vain.
2In vain you rise early
and stay up late,
toiling for food to eat—
for he grants sleep to those he loves.
Don’t exaggerate your own power over the world. Each of us is expected to labor, but if we labor against the Lord, it is in vain. So, align yourself with your Father in heaven. Only then will you find true success.

MOLESKIN:
Projectivators are really unpleasant wearing a ruck.
ANNOUNCEMENTS:
Convergence at Shamrock July 8th. F3 In the Nude July 29th.

Bears vs Crabs Soccer

THE SCENE: 66 degrees with slightly more than a drizzle to keep us cool-ish
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

  • Mosey one lap – high knees, butt kicks
  • SSH IC – 20
  • Merkins IC – 10
  • Squats IC – 20
  • Mosey to the tennis courts

THA-THANG:

Bears vs Crabs Soccer:  Count off by 2’s to divide into teams, during play, one team has to crab walk while the other has to bear crawl. Once someone scores a goal, then the teams swap roles (bear to crab and crab to bear). Goalies have to be in plank position, and goalies must be swapped out after every goal scored. There may be more than one ball on the field at any time. The ball must roll through the goal to count. Shots only count if the PAX is on hands and feet, not knees or butt.  When the ball goes out of bounds, run to get it back in play, no walking.

  • Play for 15 minutes.
  • Recovery jog around the tennis court.
  • SSH X 61
  • Divide into different teams. Play until 6:00a.m. Mosey back to COT for Mary.

MARY:
10+ minutes of Mary to top off the Ab workout.

CIRCLE OF TRUST/BOM:
Success is a ByProduct.  Of what?  Dreaming, planning, executing, adjusting to feedback, white knuckling through some obstacles, not white knuckling through some obstacles.  Understand that Cause and Effect logic can be misleading.  You need trusted men with good fruit over time to have your back, so that you will listen when they tell you what you don’t want to hear, but need to hear.  Get to Shieldlock.

ANNOUNCEMENTS:
Convergence, July 8th

F3 in the Nude, July 29th