F3 Knoxville

Tag: Slappy

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

Confessing your faults

THE SCENE: Perfect June morning, 60s and no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Projectivators, tempo squats, Hairy rockettes, tempo merkins, mountain climbers
THA-THANG:

START A TIMER – 40 minutes

10-round escalator, as follows:

Round 1: Burpees x 5

Round 2: 1 + Squat Thrusters with CMU x 10

Round 3: 1-2 + CMU Bicep Curls x 15

Round 4: 1-3 + Merkins x 20

Round 5: 1-4 + Little Baby Crunches (LBCs) x 25

Round 6: 1-5 + Lunges x 30 (15 each leg)

Round 7: 1-6 + Carolina Dry Docks x 35

Round 8: 1-7 + Mountain Climbers x 40 (two-count)

Round 9: 1-8 + Goblet Squats with CMU x 45

Round 10: 1-9 + American Hammer with CMU x 50 (single-count)

If you finish before time is up, start back at Round 1 and do a 2nd (or 3rd…) set!

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Headshot as well.
CIRCLE OF TRUST/BOM:

Confession

When I reflect on the struggles of the church today, one of the main points I see against us is the tendency that church people have for attempting to project righteousness in spite of their internal condition. My experience with many different faith paths is that, at least in my part of the world, we train one another to “look right” but not much to BE right. We are good at saying churchy sounding things and picking churchy sounding activities, but in every case I have ever gotten a look into, behind that picture there was brokenness and turmoil. Why? I propose that we have lost a key piece of the ancient faith, confession.

There are few activities more trying and painful and difficult and, consequently, developmental than confessing my personal faults. Confessing to the Lord is a great start, but if you really want to get serious, you need to speak to another human being. Confession is the spiritual equivalent of the physical training we did today. NOBODY wants to do it, but those who do are easy to spot.

Want to learn empathy? Turn your eyes inward and gaze on your own failings, and you will find yourself much more understanding of others. Want to learn humility? Learn to see your own sins. Want to deepen your relationship with God? Give Him a few minutes each day to show him the things where you know you failed, then let him show you some places you didn’t realize you failed, and end by dwelling in His unbounded forgiveness. This is one of the most powerful, fulfilling and empowering forms of prayer. You don’t even realize how weighed down you are by your guilt until you let it go.

Speaking of guilt, let me mention that there is a little cultural defense the enemy has put in place against this life giving practice. It’s the idea that somehow it is morbid and unhealthy to dwell on your own faults. Like all effective lies, it isn’t entirely false. There are some people who struggle with an obsession with their own failings. But that isn’t most of us. Most of us could stand to spend a little more time. Second, this is not exactly the same thing. The unhealthy version of fault dwelling must be underpinned by the lack of experience with forgiveness. When you approach God with your faults, you must always do so with the image of Jesus in your mind, bleeding and dying upon the cross, and yet asking for his Father to forgive the ones who did it to him. He will make the same appeal for you is only you ask, and you will be forgiven.

MOLESKIN:
It actually didn’t go terribly long. Quick warmup, blocks on hand, explained and got right to it.
ANNOUNCEMENTS:
Convergence July 8th @ Shamrock, F3 in the nude – July 29th @ The Cove at Concord Park

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.

Salt and Light, and Heavy

THE SCENE:

Clear, 60 degrees, Near 100% humidity

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH – Morrocan Nightclubs – Imperial Walkers – Tempo Squats – Shoulder Taps (20 OYO) – 5 Burpees OYO

THA-THANG:

Football Mosey to CMU pile. Dropped passes = 2 Burpees for both Thrower/Catcher.

Partner up. Slowsey, taking turns carrying CMU to football field.

At the field, 25 dips on the bleachers.

Partner up at the goalline. 1st partner runs to the 50 yd line and back. 2nd partner begins group of exercises (take turns):

  1. Curls
  2. OHP
  3. Upright Rows
  4. Bench Press
  5. Bent Over Rows
  6. Skull Crushers
  7. Burpees

2 FULL ROUNDS.

MARY:
4 Core exercises: Hello Dolly, Flutter Kicks, 5 Burpees, 45 sec plank, BBS

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I’ve read this often, but lately I’ve heard it on more than a few occasions; The fruit of the Spirit is LOVE, JOY, PEACE, PATIENCE, KINDNESS, GOODNESS, FAITHFULNESS, GENTLENESS and SELF-CONTROL. Against such things there is no law. (Gal 5:22-23). Paul wrote this to churches in Galatia 2000 years ago.

So what does this mean for us, as believers, here today?

I think that so much in scripture can seem redundant and repetitive. We can recite things over and over and believe that they are true. But do they change who we are? We need repetition, don’t we? Isn’t that the point? Isn’t that why we have church services every Sunday? Dont’ we come to F3 3-5 days a week and often do the same exercises? Why?

If you’re going to be good at something, you have to practice. If you’re going to follow Jesus, you have to read about and study who Jesus was. And if you’re going to live by the Spirit, we have to put into practice these exercises…to grow the fruit. We have to look different from the world. A dark world.

In Matthew, Jesus tells his followers that we are the salt and light of the world. “Let your light shine before others so that they may see your good works and give glory to your Father who is in heaven (Matt 5:16). So we do these things, not to make us look good but to reflect and glorify the one who is good.

My challenge for us today is to not only memorize Galatians 5:22-23, but to practice these 9 fruits of the spirit. Know them, think about them every day, and put them into practice.

We are going to fail at these, every day, but the goal here is practice. Practice kindness to those around you. Practice peaceful responses. Practice offering forgiveness to those who harm you. Practice being gentle to your wife. Practice patience with your kids. Practice taking a pause when you feel an urge or desire that you know is not from the Lord. Practice listening to a coworker. Practice love.

The more we practice these things, the more they will become habits and the more we will become like Jesus. And when we mess up, often, we take that opportunity and run to Him. We repent and know that He is trustworthy to forgive us.

ANNOUNCEMENTS:
Convergence – Shamrock – July 8.

Thank you Sir, may I have another?

THE SCENE: Comfortable and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Mountain Climbers, Goofballs (Everyone’s favorite), Tie Fighters

THA-THANG:

Partner up

Run to 50 yard line – 10 side straddle hops and run back and take over for your partner.

100 merkins

100 BWS

100 lunges

50 BB

Once completed, 100 yards – 25 yards broad jump, 25 bear crawl, rinse and repeat.

Mosey to bleachers

25 step ups each leg

25 dips

Mosey back to field.

Find your partner again. 30 yards this time and 10 SSH

30 burpees

30 Carolina dry docks

30 snow angels

Mosey back to bleachers

15 step ups each leg

25 dips

Run the bleachers 1X

MARY:
American Hammers, WW2 sit-ups, Flutterkicks, Hello Dollys, reverse crunch, LBC and burpees until times up
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Q3.6 “Manana is a crackpipe” Don’t procrastinate. Move.
MOLESKIN:
Prayer requests – Father’s Day weekend
ANNOUNCEMENTS:
F3 in the nude. Convergence.