F3 Knoxville

Tag: Wingman (Maverick Gregory)

Crazy 8s

AO: rampart
Q: Outnumbered (Daniel Hildebrandt)
PAX: Skeletor (Tyson Canup), Wingman (Maverick Gregory), Feeny (Josh Banken), Shakira (Jonathan Barker)
FNGs: None
COUNT: 5

WARMUP:
SSH, Knoxville Cherry Pickers, Willie Mays Hays, Squats, misc shoulders

THE THANG:
Crazy 8s – alternate Bernie / Mosey from station to station. When you’re done with an exercise, hold something (high/low plank, Al Gore, leg raise, etc) until 6 is in
08 – Burpees – by the flag
16 – Merkins – next light pole
32 – Big Boys – 18ish parking spots further
64 – Monkey Humpers (single count) – by the sign
32 – Air press w/ Toe Merkins
16 – Undertakers
08 – Burpees – by the flag
16 – Box Cutters
32 – Squats
64 – Pickle pointers – by the sign
32 – SSH (single count)
16 – Freddie Mercurys
08 – Burpees – by the flag

MARY:
Dodgeball on the soccer field. Melee, no concept of “you’re out”. A hit to the head is 5 burpees, torso/arms is 5 merkins, legs is 5 big boys (and no, you can’t be “hit” while your exercising). For a catch, the catcher gets to pick what the thrower does.

COT:
I don’t recall where I saw it this week, but in his first letter to Timothy, Paul says to him… “You know, physical exercise is all right, but it’s spiritual exercise that’s really important, because godliness is of value in both this life and the next.”

That’s certainly not area I excel at exercising in… I’ve been working out with you guys for five months now, and this is my fifth beatdown in the past week. That’s about four hours of hard-core exercise, maybe another three of driving, a couple hours of mumblechatter and coffeteria… so maybe ten hours total.

Have I spent that much time in the past week on spiritual exercise? Nope. In some ways, it’s easier to neglect, because it doesn’t have the obvious immediate impact, but Paul’s right that it is more important in the long run.

I know there’s no switch I can flip to suddenly get better at that, but I do think that F3 can be a part of being better and more deliberate about exercising our 3rd-F; by ourselves, with our families, and together. If you’ve got any practical advice, please share it here or in slack, and please encourage me and each other in pursuit of spiritual exercise.

Piston Respect W

AO: rampart
Q: Piston (Ralton Emory)
PAX: (Binks) Caleb McDaniel, Bobbitt (Kevin Gray), Eric Cruz (Spielberg), Feeny (Josh Banken), Lucille (Austin Williams), Outnumbered (Daniel Hildebrandt), Piston (Ralton Emory), Rocket (dave weston), Runaway Bride (Seth Strahan), Skeletor (Tyson Canup), Wingman (Maverick Gregory)
FNGs: None
COUNT: 12
WARMUP: 10 each of SSH, mountain climbers, merkins, squats, and 50 Chattanooga Cherry Pickers
THE THANG: As many rounds as possible of:
8 Burpees
25 Called out exercise (CMU)
9 Merkins
25 Called out exercise (CMU)
73 SSH or Leg Raises
Finish with 50 foot bear crawl

Round 1 exercise: Thrusters
Round 2: heavy pickle pointers
Round 3: squats
Round 4: curls
Round 5: chain saws
Round 6: thrusters

MARY: AMRAP of undertakers for 3 minutes
ANNOUNCEMENTS: RoCo schedule; respect block, forge
COT: Revisited Rampart’s focal verses, 1 Corinthians 16:13-14

“Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.”
‭‭1 Corinthians‬ ‭16‬:‭13‬-‭14‬ ‭ESV‬‬
bible.com/bible/59/1co.16.13-14.ESV

Riverfront park OTB

AO: rampart
Q: Skeletor (Tyson Canup)
PAX: Lucille (Austin Williams), (Binks) Caleb McDaniel, Airborne (Chase Perkins), Outnumbered (Daniel Hildebrandt), Eric Cruz (Spielberg), Wingman (Maverick Gregory), None… YET
FNGs: None
COUNT: 7
WARMUP:
SSH x20
Tennessee rocking chair x 10
Knox cherry picker x 10
Willie Mays Hayes x 4
Shoulder circuit
THE THANG:
Pair up
This is beatdown is called a Dora as in Dora the explorer

1 PAX will explore while the other PAX works
When the explorer returns they will switch places

1st exercise is, 200 Dips
1st explore is mosey to the playground for two burpees and mosey back
Rinse and repeat until finished

2nd exercise is 100 decline merkins
2nd explore is mosey to tracks and back
Rinse and repeat until finished

3rd exercise mosey to playground

As a pair split these exercises

200 air squats
200 monkey humpers
200 LBC’s
200 toe merkins

MARY: mosey back to flag
ANNOUNCEMENTS:

Wednesday we have the honor of ushering in some well earned respect for a man who has been out here pushing us hard. Piston’s 50th birthday Q is Wednesday, you won’t want to miss it.

-Thursday 6PM OTB at Roane County Park join if you can. The men of Rockwood need F3 just
as much as the men of Harriman.

-Forg3 retreat September 22-24 $110 per man. If you want to go and can’t afford it let me know. There are a few scholarships available.

COT:
We are three-part beings, created with a body, soul, and spirit. Our bodies are designated as the temple of the Holy Spirit, of which we are to be good stewards. Many Christian men are buttoned up in most areas and seem to have their “house” in order—with the exception of their physical bodies. The “body” compartment—labeled physical strength, capability, and fitness—of our segmented lives is often overlooked. Savage warriors aren’t physically flaccid or weak. Protecting and providing for our families, as well as for others who are less capable, requires our commitment and dedication to maintaining optimal physical health and competency.

Not only are we called to cultivate physical resilience, but we are also responsible for maintaining purity and dominion as an act of worship. Purity requires abstinence from the defilement of our bodies in the form of lusts of the flesh. Our role as warriors requires consideration of the spiritual implications attached to our physical sin and immorality. Warriors also understand that obedience and discipline are essential to stability and consistency. Resisting temptation and denying fleshly desires outside of the marriage covenant is a crucial component of the savage warrior’s orders and directives.

“Flee immorality. Every other sin that a man commits is outside the body, but the immoral man sins against his own body. Or do you not know that your body is a temple of the Holy Spirit who is in you, whom you have from God, and that you are not your own? For you have been bought with a price: therefore glorify God in your body.”
‭‭1 Corinthians‬ ‭6‬:‭18‬-‭20‬ ‭

“Therefore I urge you, brethren, by the mercies of God, to present your bodies a living and holy sacrifice, acceptable to God, which is your spiritual service of worship.”
‭‭Romans‬ ‭12‬:‭1‬ ‭

There And Back Again

AO: rampart
Q: Steam
PAX: Piston (Ralton Emory), GoDaddy (Zack Williamson), Outnumbered (Daniel Hildebrandt), Skeletor (Tyson Canup), Stage Hand, Lucille (Austin Williams), Wingman (Maverick Gregory), Feeny (Josh Banken), (Binks) Caleb McDaniel
FNGs: None
COUNT: 10
WARMUP:
– SSH: 20×4
   – 2 Cherry Pickers OYO
– Hillbilly: 20×4
   – 2 Cherry Pickers OYO
– Mountain Climber: 20×4
   – 2 Cherry Pickers OYO
– Squat: 20×4
   – 2 Cherry Pickers OYO
– Apollo Ono: 8×4
   – 2 Cherry Pickers OYO

THE THANG:
(mosey to the pav)
1: 10s
– 7 cones / 1 on each table
– Classic 10s: 1+9, 2+8, etc
– Do all the Xs in here – run to the light on the corner of the building
– Man-makers
(mosey back to the flag

MARY:
Core 4
– LBCs: 20×4
– Flutter Kicks: 20×4
– American Hammers: 20×4
– Dead Bugs: 20×4
2 rounds – sprint to the street + execute monkey humpers (10×4) and then sprint back

ANNOUNCEMENTS:
– Growth/expansion opportunities are coming in hot! Be on the lookout for more info in the channel from Skeletor
– Forg3 2023: a weekend retreat created by F3 men, for F3 men. September 22 – 24 @ Doe River Gorge in Hampton, TN
– $110 covers your food/lodging/retreat materials
– Checkout our landing page for all the info and register today ⚒️ forg3intel.carrd.co/

COT:
3 Things I Learned Last Week

(1) Don’t get complacent/too comfortable. Michael Barrett called me out for not saying the 5 Core Principles of F3 correctly when I started leading a F3 Smokies last week. It’s now part of my intro any time I lead an F3 workout. It’s not just a fun thing to say, it’s part of the DNA of F3. I appreciate the accountability bro.

(2) Real requires real. One of the F3 men I’ve met over the past 6 years and that I respect the most shared something at the end of the workout that kind of knocked me on my ass mentally, spiritually, mentally, and emotionally. Why? Because in that moment I thought “Man, idk if I would have the guts to share that this openly in a group of 20+ men after a workout.” That’s a problem. If I’m challenging/encouraging/inviting men to be their real + authentic selves, I better be doing the exact same thing. You know who you are, and I appreciate you bro.

(3) My strength will fail me, God will not. After this week, I’m smoked. Monday Q with F3 Smokies, Tuesday pre-ruck + Q at the Asylum PM, Thursday morning ruck, Thursday night ruck WOD, Friday morning workout with Shamrock, and Saturday Q with F3 Smokies. Yeah, I’m smoked. I didn’t know if I had the strength to push through this week to be honest – but God did. And that’s just the physical realm.
– “My flesh and my heart may fail, but God is the strength of my heart and my portion forever.” – ‭‭Psalm‬ ‭73‬:‭26‬ ‭ESV‬‬

Don’t stay isolated and in the shadows. Reject that. You don’t have to be the strongest, the smartest, the richest, the most connected, or the most known to find true community in F3. Shoot, I’m none of those things. Come and see what something as crazy as a 45-minute or 60-minute workout can do for you physically, mentally, emotionally, spiritually, and relationally. F3 Nation was created with you in mind. ⚒️

Crazy 8s and Melee Dodgeball

AO: rampart
Q: Outnumbered (Daniel Hildebrandt)
PAX: Piston (Ralton Emory), GoDaddy (Zack Williamson), Feeny (Josh Banken), Wingman (Maverick Gregory), Skeletor (Tyson Canup), Porthole
FNGs: None
COUNT: 7
WARMUP: (~5 min)
Side-straddle Hops, Knoxville Cherry Pickers, Willie Mays Hays, Little Baby Arm Circles (both ways, wider at the end)

THE THANG: (~20 min)
Crazy 8s – exercise, alternate mosey/bernie 50 yds
– 08 Burpees
– 16 Merkins
– 32 Big Boys
– 64 Monkey Humpers (by the highway, baby!)
– 32 Air Press with Toe Merkins
– 16 Undertakers
– 08 Burpees
– 16 Box Cutters
– 32 Squats
– 64 Pickle Pointers (where else, but by the highway!)
– 32 (single-count) Side-straddle Hops
– 16 (four-count) Freddie Mercurys
– 08 Burpees

MARY: (~20 min)
Melee Dodgeball (everybody against everybody) on the soccer field. No “out”, just exercises. A hit to the head is 5 burpees, above the waist is 5 merkins, and below the waist is 5 big boys. For a caught ball, the catcher chooses for the thrower.

ANNOUNCEMENTS:
New OTB workouts being planned for Harriman and Rockwood, starting next week.

COT:
Psalm 23, reflecting on how He’s got our backs.