F3 Knoxville

Tag: Waxjob

Forg3 2023 Tour – Truck Stop

The Scene 

  • Truck Stop AO
  • 6am – 7am
  • 40%+ chance of 🌧️+⛈️ but it actually ended up being 🌥️

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: 20×4
    • Run to the basketball court – 1 burpee
  • Mountain Climber: 15×4
    • Run to the basketball court – 2 burpee s
  • Cherry Pickers: 10×4
    • Run to the basketball court – 3 burpees
  • Squat: 5×4
    • Run to the basketball court – 4 burpees

The Thang 

(1) Entry Ticket (All on a 1 count)

  • 25 merkins 
  • 25 Sandy curls 
  • 25 BBS 
  • 25 Sandy rows 
  • 50 SSH

(2) Elevator Pyramid of 20s

  • 5 rounds 
  • 2 Xs a round 
  • Every X will be 10 reps on a 1 count
  • After each round (and before you start the next one) — 20 SSH
  • Round 1 
    • 10 Merkins 
    • 10 Chest/bench presses with weight 
  • 20 SSH
  • Round 2
    • Complete Round 1 
    • 10 Weighted squats 
    • 10 Weighted lunges 
  • 20 SSH
  • Round 3 
    • Complete rounds 1-2
    • 10 Rows w/your weight of choice 
    • 10 Curls w/your weight of choice 
  • 20 jump ropes or SSH
  • Round 4
    • Complete rounds 1-3
    • 10 American hammers w/your weight of choice
    • 10 Flutter kicks w/your weight of choice 
  • 20 SSH
  • Round 5
    • Complete rounds 1-4
    • 10 Mountain climber cross-overs 
    • 10 V-Up toe touches
  • 20 jump ropes or SSH

Mary 

Exit Ticket (All on a 1 count) 

SWS


COT (Circle of Trust)

Count Off

  • 8

Name o Rama

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

11s @ Dogpound + Forg3 2023 Info

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

  • 10

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

F3 Knoxville State of the Region: Part 1

Beyond The COT Podcast – SOTR Part 1

Publish Date: Monday, June 26th

Season: 4

Episode: 2

➡️ Listen to the full episode on Spotify here ⬅️

Overview

Kickflip, Blindside, Steam, Waxjob, and Onstar discuss the 1st 6 months of 2023 for F3 Knoxville – progress, events, lessons learned, and growth. Here is the full list of what’s covered in the F3 Knoxville State of the Region Part I: 

Fitness

  • MABA in January
  • Monthly Metric Challenges
  • Monthly Slack Challenges
  • Hardship Hill
  • Ruck BFF

Fellowship

  • Thirsty Third Thursdays
  • Escape From Haw Ridge
  • Monthly Family Workouts at The Project
  • 2nd F Lunches
  • Open House In North Hills

Faith

  • Monthly Challenges
  • Prayer Channel in Slack
  • 100 Swords
  • Jester Resources
  • Wild At Heart Retreat

Leadership / Other

  • Starfish efforts across Knoxville and beyond – F3 Smokies Launch!
  • Two new AOs
    • Asylum Daybreak
    • Quicken PM
  • Four new AOQs
    • Gmail
    • Fixer Upper
    • Guardrail
    • Skeletor
  • 1st, 2nd, and 3rd F Q Changes
    • 1st F Q: Onstar
    • 2nd F Q: Mermaid
    • 3rd F Q: Ocho
  • New Weasel Shaker: Blindside
  • New Comz Q: Steam
  • New Veteran’s Outreach Q: Soot
  • Weekly Newsletter
    • News + announcements
    • QSource Q Points
  • Shield Lock Groups
  • New Leadership Channel in Slack
  • Q-Signups
  • Asylum Daybreak Launch
  • Quicken PM Launch
  • AGOGE w/Cap’n Crunch
  • Q101 at The Project
  • VQ Week – 9 VQs!
  • AOQ Guideline
  • Leadership Survey
  • Cardinal

Be on the lookout for Part 2 coming soon, as we look into the next 6 months of 2023!

#IronSharpensIron

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.

A Wet Wednesday

THE SCENE: Mid 60’s and a gentle rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Merkins, Downward dog, Upward Dog, cherry pickers, and a Jane Fonda Demo
THA-THANG:

Four Corners
Battle Buddy up, with someone who is similarly paced
Mosey to each corner and perform exercises at each location, rinse and repeat
Location 1 20 Merkins, 20 curb dips
Location 1a 10 Swing set pullups
Location 2 Grab a CMU, 20 Thrusters, 20 CMU Presses, 20 Curls
Location 3 20 Squats, 20 Lunges, 20 Calf Raises
Location 4 20 Snow Angels, 20 Jane Fondas, 20  LBC’s
We will do one lap together and they go at your own pace

MARY:
3 variations of Jane Fondas until time expired
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Do your priorities match how you spend your time?  Time is arguably our greatest commodity.  It’s easy to say what our priorities in life are, but how we spend our time reflects the true importance.  Does your time spent on life activities reflect your priorities?  If not, how do you reconcile that?  I have teenage daughters that will be moving to college in the next few years.  Spending time with them now is a priority, but why do we waste time on smartphones and social media when the most precious things are right in front of us?  My challenge for myself, and anyone willing to take up the challenge would be to reconcile your goals and priorities against the way you spend time, and see if it is a true reflection, or needs some adjusting.
MOLESKIN:

ANNOUNCEMENTS:
Convergence planning, F3 in the Nude