Ribbed – Page 13 – F3 Knoxville

11s @ Dogpound + Forg3 2023 Info

June 29, 2023 Steam

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

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

June Metric at The Equalizer ⚖️

June 21, 2023 Stripped

Heavy PT at the Equalizer

June 14, 2023 Ribbed

THE SCENE: 62 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey over to the Smoke house

THA-THANG:

CMU Squat Press: 12 reps
CMU Lunges: 10 reps per leg
CMU Deadlifts: 12 reps
CMU Merkins: 15 reps
CMU Bent-Over Rows: 12 reps
CMU Russian Twists: 20 reps (10 per side)
CMU Farmer’s Carry: Set distance or duration (e.g., 50 meters or 1 minute)

Repeat exercises 1-7 for a total of 3 rounds ish. Ended up doing more 😉

Cool-Down (5 minutes):

Light stretching

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Chasing Light Poles

May 26, 2023 Choir Boy

THE SCENE: Upper 50s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching and warming was accomplished.
THA-THANG:
Run to a light pole and do 10 jump squats, 10 merkins, and 3 burpees. Run to the next light pole and do the same set of exercises, same reps. Run to the next light pole, etc. Once back at the first pole, do 23 SSHs on a 4 count. Then repeat until time. There were 19 stops per lap around the park, but we did some light poles twice because we passed them both ways. Most of us made it to 24 light poles, but Snitch and Mouthwash made it to 27. Potato Head had to leave early or he would have done 30 something.

Fellowship mosey back to the AO.

MARY:
We had time to do ATMs to cash out before the weekend.

COUNT-OFF & NAME-O-RAMA
9 HIMs

CIRCLE OF TRUST/BOM:

My 23rd anniversary is tomorrow. Be nice to your wives, especially if you have kids and are busy. Nuff said.

MOLESKIN:
Prayers were said, especially for everyone traveling for the summer.

ANNOUNCEMENTS:
Hardship Hill on Monday

“You’re Not Handsome Enough to Be Blindside” and other rude things PAX say

May 23, 2023 Stripped

THE SCENE: Gagging, I mean gorgeous.
F3 WELCOME & DISCLAIMER

An unnamed, smart-mouthed PAX besmirched the good name of Krystal.

WARM-O-RAMA:
SSH, Grady Corns, Tempo Squats — All IC x12 (also known as a sackful)
THA-THANG:
A number of hot, steamy, onion-scented exercises were performed. These included:

Bermuda Triangle: Squats, Squat Jumps, and UGA Cheerleaders at the corners; lunge between. A sackful of each exercise. Rinse and repeat x3.
Bermuda Triangle: Box Cutters, BBS, and Flutter Kicks at the corners; bear crawl between. A sackful of each exercise. Rinse and repeat x3.
12s (*ahem* also known as a sackful): american hammers at top of the world, step-ups at bathhouse pavalon — recover was called before finishing, because sometimes it’s wiser to stop

MARY:
Nah
COUNT-OFF & NAME-O-RAMA
12, of course
CIRCLE OF TRUST/BOM:
Do your best, pay attention to details, have a great attitude.
MOLESKIN:
There were some sad clowns playing pickleball outside of the posted hours.

Also, two HIMs who I’ve worked out with almost every week for years—who have a profession in common—just met each other today. Good reminder to break your routine every once in a while.