F3 Knoxville

Tag: Vanilla

Forg3 2023 Tour: Big Ball AO

The Scene 

  • Big Ball AO
  • 5:30am – 6:30M
  • Humid

F3 Welcome + Disclaimer

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning – alongside my Co-Q later this morning – Onstar!
  • 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?

(Breakdown: Steam: 5:30 – 5:50 / Onstar: 5:50 – 6:15)


Warm-o-Rama 

  • SSH: 10×4
  • TN Rocking Chair: 10×4
  • Rockette: 10×4
  • Imperial Walker: 10×4
  • Man-Maker: 5×8

The Thang 

(What went down during the workout)

(Mosey to the Big Ball Base)

(1) Nickel – Dime – Quarter

  • 3 POC
    • Base: 5 Incline Merkins (1ct)
    • 1st plateau: 10 squats (1ct)
    • Top plateau: 25 LBCs
  • Rinse and repeat 2x – for a total completion of 3 rounds 
  • Round 1 — 1 count
  • Round 2 — 4 count 
  • Round 3 — All levels are 25 reps on a 1 count

(Hand off to Onstar to 5:50)

Mosey to the bridge (“long way”)
25 BBS at the bridge
Mosey to the amphitheater, bernie up behind it, mosey down and into it.

Battle buddy up:
1 runs up steps and does 10 rows
1 performs reps
200 squats
150 derkins
100 lunges (two-count)
100 dips
100 step ups

Mosey back to AO


COT (Circle of Trust)

Count Off

  • 10

Name o Rama

  • Onstar, Kickflip. Postman, Magic Mic, Vanilla, Steam, G-6, Ariel, Orkin

FNGs

  • Donald Partin –> Dolly

Word — Forg3 Invitation 

  • 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.


Announcements 

(Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements)

 

Big Ballers Leg Blasters

THE SCENE: Cool and gloomy. Perfect for a beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, ‘Round Towns, ‘Round-the-Worlds, Temp Merkins, Tempo Squats, Cherry Pickers, Don Quixotes
THA-THANG:
Insert information about the workout.

  • DORAS
    • 100 Merkins
    • 200 Squats
    • 300 Flutter Kicks
  • 7s
    • Dippy Birds
    • Star Jacks
  • Ring-of-Fire Squats to 7

MARY:
Shaking out the lactic build up in our legs.
COUNT-OFF & NAME-O-RAMA
Soot, Vanilla, Fixer-Upper, Walrus, Stout (downrange from F3 Davidson)
CIRCLE OF TRUST/BOM:
We need to exercise our skills, wisdom, and leadership. Get out and grow!
MOLESKIN:
Pray for PAX and families who have recently experienced the loss of loved ones.

Big Ball Battle Buddy Beatdown ch. 3

THE SCENE: Perfect conditions for a beatdown. Clear and cool.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Arm Circles, ‘Round Towns, ‘Round-the-Worlds, Temp Squats, Tempo Merkins, Scorpions, Cherry-Pickers

THA-THANG:

  1. Battle Buddy Body Builder Circuit (All 3 sets of 15 reps per PAX)
    1. Battle Buddy Merkins
    2. Battle Buddy Presses
    3. Titanics
    4. Battle Buddy Throwdowns
  2. Indian Runs to Ampitheater
  3. 11s- Cobras and Inverted Rows
  4. Slowsy back to Fountains

MARY:
Rowers to hit the rear delts

COUNT-OFF & NAME-O-RAMA
9 PAX! Soot, Amazon, Fixer Upper, Postman, Abort, Smoky, Vanilla, Wedding Singer, Drive-Thru

CIRCLE OF TRUST/BOM:
“Iron sharpens iron, and one man sharpens another.” Proverbs 27:17

MOLESKIN:
Goo Nation often touts living in the Comfort Zone as effective Self-Care and is a safe place to retreat from Involuntary Hardship. In an attempt to handle the stress of life that wears on us, we can often choose to retreat to our Comfort Zone and become isolated, dull, and ineffective Sad Clowns.

In this fallen world, we will face Involuntary Hardship (negative stress). Struggles (and even tragedies) at work, in our families, and in our communities will always be present. Life will always be hard to one degree or another. Instead of choosing to live life hiding in the Comfort Zone, we can choose Voluntary Hardship (positive stress). Voluntary Hardship sharpens us and refines us. Voluntary Hardship can look like consistency in the Gloom, having a mentor or accountability partner who hold our feet to the fire, or living in the 3rd F by serving others and a cause greater than ourselves. Voluntary Hardship builds resiliency and makes us stronger and more capable to withstand the Involuntary Hardship that will come.

As Proverbs 27:17 states, one of the best ways to sharpen our blades with Voluntary Hardship is in relationship with other HIMs. We are called to push each other to be better. In this morning’s workout, we literally pushed each other to grow stronger. HIMs pull Sad Clowns out of their Comfort Zone, but HIMs also push other HIMs to accelerate their growth.

The challenge this morning is to not buy the lie that the way to a good life is by eliminating all stress. The challenge is to examine our lives and find where we need more Voluntary Hardship. More specifically, where do we need to be sharpened by our fellow HIMs and where can we help sharpen others? How can we use Voluntary Hardship to refit, retrain, and refocus after a season of Involuntary Hardship?

ANNOUNCEMENTS:
Be on the look out for Haw Ridge and North Hills Workouts!

Some jump rope fun

THE SCENE: The cold is coming soon- so we made the most of the beautiful 50 degree morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSH, Hillbillies, Arm circles and hamstring stretching did the trick.
THA-THANG:
Begin at the top with 5 GUUs. Complete a short run and return to do 5 GUUs and 10 merkins. Continue until you reach the top of the ladder.

  • 5 Get up ups
  • 10 merkins
  • 15 BBSU
  • 20 squats
  • 25 mountain climbers (4 ct.)
  • 30 second plank
  • 35 alternating lunges ( single count)
  • 40 LBCs (4 ct)
  • 45 flutter kicks (4 ct)
  • 50 SSH

Throughout the ladder climb, the Pax took turns jumping rope. The jump rope had to be in use at all times. After a minute or two, someone else would take over before being relieved and jumping back in to the ladder.

MARY:
Added in some American Hammers and Plank Jacks.
COUNT-OFF & NAME-O-RAMA
G-6 (respect x3), Magic Mic, Abort, Drive Thru, NPR, Air Gretzky, Postman, Vanilla, Frizzles (QIC)
CIRCLE OF TRUST/BOM:
Just reflecting on good health. Thankful for the ability to get out of bed and move!

Fishers of Men

THE SCENE:   37 degrees, clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
F:  Flutter Kicks x20 (4ct)

I:  Imperial Walkers x 15 (4ct)

S:  SSH x 25

H:  Hand release merkins x 15

THA-THANG:

  • Aiken Legs:  20 squats, 20 box jumps, 20 lunges (10 each leg).  20 split jacks (10 each leg).
  • Mosey to Big Ball and pick up your fishing equipment.  Pole (10 pull-ups), tackle box (15 hand release merkins), boat (boat/canoes)
  • Mosey towards convention center parking lot along Third Creek.  Catch me if you can.  Partner up.   Fist Pax Bernie Sanders across the lot while second Pax does 3 burpees then sprints to catch Pax 1.  Then switch.  Rinse and repeat.
  • Mosey to Volunteer Landing to catch some “BASS”.  B: 50 body builders,  A: 100 4ct American Hammers.  S: 100 sit-ups.  S:  100 squats.  One Pax runs performing 10 merkins at end point before returning while partner performs exercise.  Repetitions are cumulative.
  • Mosey back to AO.  Any time you encounter water, Pax yell Go Fish and its time to catch more “BASS”. 5 body builders, 5 4 ct American Hammers, 5 Sit-ups,  5 squats.  We ended up doing 4 rounds.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
6 strong with one FNG, Matt Durant “Catheter”
CIRCLE OF TRUST/BOM:

Luke 5:1-11
“On one occasion, while the crowd was pressing in on him to hear the word of God, he was standing by the lake of Gennesaret, and he saw two boats by the lake, but the fishermen had gone out of them and were washing their nets. Getting into one of the boats, which was Simon’s, he asked him to put out a little from the land. And he sat down and taught the people from the boat. And when he had finished speaking, he said to Simon, “Put out into the deep and let down your nets for a catch.” And Simon answered, “Master, we toiled all night and took nothing! But at your word I will let down the nets.” And when they had done this, they enclosed a large number of fish, and their nets were breaking. They signaled to their partners in the other boat to come and help them. And they came and filled both the boats, so that they began to sink. But when Simon Peter saw it, he fell down at Jesus’ knees, saying, “Depart from me, for I am a sinful man, O Lord.” For he and all who were with him were astonished at the catch of fish that they had taken, and so also were James and John, sons of Zebedee, who were partners with Simon. And Jesus said to Simon, “Do not be afraid; from now on you will be catching men.” And when they had brought their boats to land, they left everything and followed him.”
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MOLESKIN:
Prayers for Soot who is being deployed to Kuwait soon.