The Scene
- Brickyard AO
- 5:30am – 6:15am
- 50s, nice
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
- Rockette: 10×4
- TN Rocking Chair: 10×4
- Imperial Walker: 10×4
The Thang (What went down during the workout)
(Mosey to the track)
1 — Look Up Brock You’re in the Endzone
- Start at one endzone
- Bear crawl 10 yards
- 10 squats
- Rinse and repeat until you get to the 50
- @ the 50 — 25×4 SSH
- Bear crawl 10 yards
- 10 imperial walkers
- Rinse and repeat until you get to the endzone
2 — Battle Buddy Catch Me If You Can
- Get with a battle buddy
- All start together
- 1 BB takes off running, while the other knocks our 2 man-makers / 8 count body builders here
- When you catch your BB, switch roles
- Rinse and repeat until you’re all the way back to right here where we started
3 — The Long CON
- Battle buddy up
- Here: 1 BB will execute the COM
- Carolina Dry Docks
- Overhead Claps
- Merkins
- 25 reps each X
- Rinse and repeat until your BB gets back
- 1 BB will take a lap
(Mosey back to the 🇺🇸)
Mary (Insert information about any additional post-Thang work)
29 Man Makers were done throughout The Thang – to honor the Brickyard tradition of doing the # of man makers for the # of years someone with a birthday is (mine was on 6/14 – 29 years old)
COT (Circle of Trust)
- Count Off
- 10
Name o Rama
Word – Regarding the Powell HS Track + Forg3 2023 Invitation
I’ve wanted to come to the Brickyard for a while, and I’m glad I finally made it. I’ve also wanted to come to the Powell HS track for a while, ever since I heard a story about it shared by the name of Jim Branch, when I was in college. Here’s how it goes.
Jim was sitting at a track meet at Powell High School one day, waiting for his son’s race to start. He was watching the other parents cheer on their kids as the races went on, and there was the one mom, that was just going after her kid verbally, as he or she was running around the track. Things like “run faster!” “You can do better than that!” and “is that all you got?!” rang through the stadium. Jim was kind of taken back by this. Not necessarily because of how loud or obnoxious this particular parent was being, but because of what this high school kid was potentially really hearing from the stands above:
- You’re not good enough
- You don’t have what it takes
- Do better
Regardless if you’re in high school or not, these are tough things to hear, especially from a parent or someone you look to for guidance and affirmation.
Jim then went on to share that his son’s race started, as like any good and supportive parent, he would cheer on the kids that came before his son, because his son had the last part of the 400m relay. The anticipation kept building as Jim waited for his son to come around the track, and when the time finally came, Jim swelled up with pride as he saw his son come around the track. It was different than the other times he had watched the racers come around the track – he didn’t have the same feelings for them as he did his own son, although he was supportive. He saw his son coming around the bend from a ways off, and out of all the other runners, this was his son, of whom he was very well pleased. He watched his son run around the track and it wasn’t out of performance he felt pride and love for his son, it was out of identity – his identity as a son. Out of all the other runners, he saw his son and said in his head “this one’s mine.”
This is how God, our Heavenly Father, sees us. Hebrews 12:1 says “Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and les us run with endurance the race that is set before us..” If you think about your life as a race around a track, we run (hopefully) many laps. We go through different seasons of life as we run around the track, some easier than others, some harder than others. And chances are you’ve experienced at least one of the two parents (metaphorically) as you’ve gone through life:
- You’re not good enough, you don’t have what it takes, do better, are you kidding me, etc.
- There he is, that’s my son! I see you son! I’m proud of you! Keep running, you got this, keep going!
As you run the race of life and go through different seasons and go lap after lap, God looks down and sees you running and does exactly what Jim did when he saw his son: “That one, right there, that one’s mine, of whom I am well pleased. Keep running son! Keep going, you can do it! Don’y quit, I see you!”
I’ve wanted to step foot on the Powell HS track ever since I heard Jim tell that story in college. I relate to it, as many of you probably do. Thank you for letting me come experience this track with you this morning!
I also want to share some exciting news about Forg3 — F3 Knoxville’s 1st regional retreat!
- 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.
A free nugget of wisdom Herbie shared on the pre-ruck: ALR – Ask / Listen / Remember