F3 Knoxville

Tag: Ribbed

Forg3 2023 Tour – THE Equalizer

The Scene 

  • The Equalizer
  • 5:30am – 6:30am
  • High 60s + 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?
    • No, but – we did have Trash Panda join us from F3 Franklin! Just moved to Knoxville and is looking to get plugged in.


Warm-o-Rama

  • SSH: 20×4
  • Rockette: 10×4 
  • Cherry-Pickers: 5×4
  • Baby Arm Circles: 10×4 F
  • Baby Arm circles: 10×4 B

The Thang 

  • Entry Ticket: 10 man-makers

(1) Tennis courts

  • — 4 Corners — 
    • 4 cones / 4 corners 
    • 2 cones in the middle 
    • Start in the middle – execute both Xs (10 reps on a 1-count)
    • Run to 1 corner + execute the X (10 reps on a 4 count)
    • Come back to the middle and rinse and repeat these two exercises before going to your next corner
    • Movement to each corner from the middle: bear crawl 
    • Movement from each corner to the middle: run 

(2) Splash pad w/benches

  • — 10s — 
  • 2 pavilions – left and right (facing away from the AO)
  • Right: Incline Merkins 
  • Left: Dips

(3) Bermuda Triangle 

  • — 3 POC – 3 corners — 
  • 2 cones at each corner 
  • All X reps are 25 on a 1 count 
  • When you complete 1 corner, sprint up to the top benches on the left, and execute 10 SSH and come back
  • Rinse and repeat for every corner 
  • Recover here with Al Gore

BTTW to the flag

Mary

  • Exit Ticket: 10 man-makers
  • Core 4
    • 25 LBCs (1 count)
    • 25 Flutter Kicks (4 count)
    • 25 Penguins (4 count)
    • 25 Hello Dollys (4 count)
  • SWS

COT (Circle of Trust)

Count Off

  • 12

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
  • Check out the #forg3 channel in Slack for more info

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