F3 Knoxville

Tag: SlimShady

Forg3 2023 Tour – Asylum AM

The Scene (Info about the weather, etc.)

  • High 50s

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: 10×4
  • Cherry Picker: 5×4
  • Imperial Walker: 10×4
  • Cherry-Picker: 5×4
  • Rockette: 10×4
  • Cherry-Pickers: 3
  • ATMs
    • 15×4 shoulder taps 
    • 10×4 merkins 
    • 10 merkins 

The Thang (What went down during the workout)

(Mosey to The Island) 

(1) — Work, Sprint, Work, Mosey

  • 2 sets of cones – on either end of the island 
  • Also — 2 sides of the island  
    • Right: Sprint
    • Left: Mosey 
  • Do 1 of the exercises
  • Sprint 
  • Do 1 of the Xs
  • Mosey 
  • Rinse and repeat for a total of 3x, when you complete all 3 Xs on both sides of the island

Done? —> LBCs

Mary (Insert information about any additional post-Thang work)

  • On the curb
    • Skips down / mosey back 
    • Rockettes down / mosey back 
  • ATMs
    • 15×4 shoulder taps 
    • 10×4 merkins 
    • 10 merkins 

COT (Circle of Trust)

Count Off

  • 12

Name o Rama

  • Dung Beetle, Cosmo2, Coolio, Gibbler, Sawdust, Fabio, SlimShady, Doublewide, Cat Gut, Rainbow, Matlock, Steam

Word — Forg3 Is Coming Sept. 22 – 24

  • I have 2 definitions for you 
  • Forge (v.) – to shape and mold into a new condition, by heating in a fire / to move forward gradually and steadily.
  • Forg3 is a weekend retreat created for F3 men, by F3 men. 
  • 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. 
  • We want to engage together for a purposeful and relationally-driven weekend to step further into the men God has called us to be. And I want to invite you into this experience with us. 

To find out more about Forg3 2023, and to secure your spot, click or tap here! 

  • Also check out the #forg3 channel in Slack

Roll & Run

THE SCENE: 69 degrees & full humidity.
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:
SSH, Cherry Pickers, Windmills, Rockettes, Tempo Merkins, Sumo Squats, Tie-Fighters & X-Wings.
THA-THANG:
Started with 10 reps of Peter Parkers, a run up Baby Everest, a Man Maker at the summit and Jump Squats down Route 66.

Stopped to take a rock for Curls, OVHD Presses & Tricep Extensions (20 Reps each).

Camped out at the top of Circus Maximus with two (2) teams. One team ran, while the other team did a list of exercises. When the Team One returned from the run, they bumped Team Two to run. Team One did the exercises until Team Two returned. Rinse & repeat until the Q called recover. The runs were different, based on the role of a standard die.

The Runs:

  1. All The Way Around the Circus Maximus
  2. Don’t Step onto the Cloud
  3. Sanctuary
  4. Toilet Building
  5. Upper Parking Loop
  6. Water Cooler

The Exercises:

  • 10 – Burpees
  • 15 – Seal Jacks (4 – Count)
  • 20 – LBCs (4 – Count)
  • 15 – Peter Parkers (4 – Count)
  • 10 – Sumo Squats (4 – Count)
  • 15 – Hello Dollys (4 – Count)
  • 20 – Merkins
  • 15 – V-Ups
  • 10 – Lt. Dans
  • 15 – Gas Pumpers
  • 20 – Side Crunches (10 Each Side)
  • 15 – Boxcutters (4 – Count)
  • RINSE & REPEAT THE LIST

MARY:
No time for MARY.
COUNT-OFF & NAME-O-RAMA
We had 10 HIMs to include: Sawdust (Q), Matlock, Snitch, SlimShady, Coolio, Hands, Pacman, Rainbow, Crab-Legs & Waxjob
CIRCLE OF TRUST/BOM:
Took a reflection on a quote from Col. Jeff Cooper USMC (Ret.) that “Safety is something that happens between your ears, not something you hold in your hands.” Although this more focused on gun safety, the Q took moment to realize how sometimes we try to do everything we think God wants us to do, but don’t always stop to listen and let the Holy Spirit in to guide our actions for Him.
ANNOUNCEMENTS:
Need assistance in building Hardship Hill Obstacles.

Big Ball Summer Olympics 2021

THE SCENE: partly cloudy, warm, mid 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Everyone was numbered off into 2 teams, each representing fictional nations competing for gold. Teams were Narnia and Rivendell.
THA-THANG:
5 events were held at this year’s Summer Olympics. With Olympic theme blasting in the background, Narnia and Rivendell gave their blood, sweat and tears to bring home gold and represent their fictional homelands. Here are the events:

  • Spikeball: Teams lined up in order, sending 2 representatives at a time to square off in a round of Spikeball against their opponents. After each point, whoever was in longest went to the back of the line and the next man subbed in. While 4 battled it out on the court, everyone else was doing typical warm up exercises (SSH, Hillbillies, Arm Circles, Tempo Squats, etc.) while waiting for their shot at glory. Narnia took gold in this event after a display of absolute dominance
  • Box Ultimate: Ultimate frisbee with an Olympic sized twist, instead of two end zones there is one box in the middle that serves as a universal end zone. Teams had to complete 3 passes before being able to toss to someone in the box for a point. Every time the frisbee hit the ground everyone had to do 5 merkins. First to 3 points took gold. Rivendell won a close game of 3-2
  • 100ish Meter Sandbag Relay: Sandbags were placed at one end of the field near the fountains, one for each nation. Teams got into order again. Whoever was in the front of the line ran to the bag, tossed it as far as possible, ran back and did 5x Jumping Knee Tucks, Carolina Dry Docks, and Big Boy Sit Ups each, and then returned to line. The next person ran as soon as the first person completed their toss. First team down and back again won. Narnia took gold in a hard fought battle
  • CMU Capture the Flag: Exactly what it sounds like, CTF with CMUs. The field was divided in half. You could be tagged on the other half but were safe on your own half. Anyone with the flag could be tagged at any time. Once tagged you had to run back to your own field’s far side and do 5x American Hammers on a 4ct. No one won, but Rivendell took gold due to being the only team to move the flag, a whopping 5 ft
  • Bear Crawl Ball: Soccer in a bear crawl where you can hit with your hands. Everyone had to stay in bear crawl in order to move of touch the ball. First to 3 would have won, but with a buzzer beating clutch shot from PDA we ended right at 8am with a tie at 2-2

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared the story of Robert McCherye, who was a 19th century minister who was just as well known for his faith as he was for being a workaholic. He died of cardiac arrest at 29 and on his death bed wrote “God gave me a message to deliver and a horse to ride on. Alas, I have killed the horse and now I cannot deliver the message.” I think we tend to acknowledge that rest is worthwhile but are still reluctant to take the time needed for it. Sometimes it makes us feel weak or like we’re wasting our time. When Jesus was confronted about working on the Sabbath He said that man was not made for the Sabbath but the Sabbath for man. It’s easy to walk away from that saying “OK, Jesus said its fine for me not to rest”, but rather we should hear that and acknowledge that if the Sabbath was made specifically for us then it must be worthwhile. So let’s seek out rest wherever we need it, whether that be physically, mentally, emotionally or spiritually

Felix the Cat

THE SCENE: A balmy 53 and the rain held off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Lunges
  • 1 burpee
  • Diamond merkins
  • 2 burpees
  • BAC
  • 3 burpees
  • SSH maybe

THA-THANG:

Mosey to amphitheater for Felix the Cat: 6 rounds
  • 9 burpees
  • 9 box jumps
  • 9 rows on rails
  • 9 HR merkins
  • 9 leg lifts
I’m not a cat routine, animal walk the length of the stage, do 10 merkins, mountain climbers. Run up the stairs, around the amphitheater and back down.
  • Duck walk
  • Bear crawl
  • Inchworm
  • Frog jump

Mosey back to start point
MARY:
Flutter kicks

Flutter kicks again
COUNT-OFF & NAME-O-RAMA
11 strong: Magic Mic, Livestrong, G6, Cornhole, Wedding Singer, Slim Shady, Passport, Drive Thru, Radiocall, Postman, Abort
CIRCLE OF TRUST/BOM:
Felix the Cat WOD represents six EOD operators who used up their nine lives in serving their fellow men and women. At the end of our journey, I hope we have exhausted our skills in service of each other. Not saying to be reckless, but to use our gifts to the fullest extent.

Prayers for consistency in the word, Walrus traveling, Trowel to continue his journey, Swanson to return

Must be nice

THE SCENE: Temperature disputed during pre ruck, anywhere from 29-34.  Felt great though regardless
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pro tip, going at SSH with great form moves blood into your fingers to keep them warm…
SSH
OH claps Postman style holding a squat
SSH
Hillbilly’s
Patty-cake merkins COVID style (don’t actually clap with anyone)
SSH
THA-THANG:
Quick mosey over to the coupon pile at L&N.  Three station AMRAP with station one there (AMRAP lasts duration of the workout).

Station 1 at L&N: Start with 10 reps of each exercise, then leave rock on the ground and run up the stairs between L&N and the convention center

  • Monkey humpers
  • Upright rows
  • Shoulder press
  • Tricep extensions

Station 2 the top of L&N near Henley St: Start with 7 reps of burpees for first round and increase by one rep each round, elbow plank remains the same at 30 seconds every round.  Once complete, run around to the front of L&N academy above where we park.

  • Burpees
  • Elbow planks

Station 3 in front of L&N near cars: Again start with 10 reps of every exercise and add two reps each round.  Run down the parking lot and back to station 1.

  • Never cross Dolly (4-count)
  • Imperial walkers (4-count)
  • Crab cakes (4-count)
  • Explosive merkins (push up and hands leave the ground at the top)

We ended up getting through rounds of 18 reps and 11 burpees.  Returned rocks to their homes and mosey back to the AO where time was up.

COUNT-OFF & NAME-O-RAMA
13 Strong: Postman, Wedding Singer, Drive Thru, Huffy (welcome back!!), Slim Shady, Swanson, Triple A, Magic Mic, Livestrong, Amazon, G6, Bulldog, Abort
CIRCLE OF TRUST/BOM:
I overheard a conversation between two friends that really got on my nerves and made me consider if I say these things or think this way.  Friend one has a college degree, has had family support his whole life, and while he all hit bumps in the road he generally has had it pretty easy.  Friend two has no degree and works tons of hours every week, has had struggles with addiction and various other things.  During this conversation, Friend one tells the struggling guy it “must be nice” when hearing about how his job was going.

And that really aggravated me, but also got me thinking about how we view our choices and try to absolve ourselves from things we deem are outside our control.  That is the cowardly way out, and I hope that I am not guilty of that very often.  Things will absolutely happen that we can’t control, its inevitable.  But our reaction to those trials determines whether they’re actually positive or negative.  We all need to be aware that we have much much more control over our lives than we want to admit.  We control it, if things are not going well then we need to look internally to fix them rather than place blame elsewhere.