F3 Knoxville

Grateful for the Big Ball!

THE SCENE:  Warm and a little damp – beautiful day with a slight drizzle

  • 25 SSH (a little more since QIC forgot how to count…)
  • 15 baby arm circles each direction
  • 10 Cherry Pickers
  • 10 tempo squats
  • 10 tempo Merkins
  • 5 Annie’s (baby arm circle from plank, each arm, each direction)

Mosey over to the stairs at the foot of the glorious Big Ball.

Elevens of Big Boy Situps at the bottom of the stairs and 8 count body builders at the top

Mosey to the far bridge near the edge of the park.

Find a battle buddy. While one partner runs to end of bridge work together to complete: 100 Merkins, 200 2-count Penguins, 300 squats.

Cut it short (most PAX on squats) due to time and mosey back to the AO

Ain’t nobody got time for that!
9 HIM!

Make gratitude part of your daily practice. Those that do so, according to Yale Center for Emotional Intelligence, experience higher levels and feelings of joy, love, and overall satisfaction. They also have lower overall levels of stress and recover from illness more quickly. Implement it in 3 steps:

  1. Pay attention – Notice small opportunities to be grateful
  2. Writing it down – Journal or keep a running note of reasons, helps prevent it from being a fleeting thought.
  3. Express it – “gratitude is inherently relational” Share with others your grateful for them or what you are grateful for. Try sending regular letters or notes of thanks and appreciation.

Prayers for some of our fellow Big Ballers working through injuries!

Working on the Neighborhood

THE SCENE: Balmy and comfortable!

15 baby arm circles, reverse it

20 SSH

10 Tempo Squats

10 tempo Merkins

5 Annie’s (baby arm circle from plank position, 5 each way – each arm)

Mosey over to the amphitheater

Each exercise is done with a lap around the amphitheater with an 8 count manmaker at 1/2 way through the lap.

  • 50 Box Cutters
  • 40 Tricep Dips
  • 30 Box Jumps
  • 20 Merkins
  • 10 Big Boy Situps

REVERSE IT! (keep the laps)

  • 50 Big Boy Situps
  • 40 Merkins
  • 30 Box Jumps
  • 20 Tricep Dips
  • 10 Box cutters

Gather on the stage: Circle of 5 Merkins. Hold plank position while each HIM does, in order, one merkin. Stay in a plank position while each HIM does 2 Merkins…Continue until all 5.

Mosey to the bridge, Lt. Dan’s halfway across – sprint to the end. Mosey back to the AO

Bring Sally Up with CMUs.  Circle up and pass CMU around while holding squat for “Flower” by Moby

4 HIMs (G6, Swanson, 2-by-2, Si Pad)
Mr. Rogers is a great example for…anything. It’s all about your neighborhood, don’t worry about the world, focus on your community and those you impact. Mr. Rogers good reminder that all deserve respect and dignity (created in the image of the Father.) Four leadership principles from Mr. Rogers

  1. Respect – Respect those you lead and engage with.
  2. Empathy – Recognize that all have complicated backstories and empathize
  3. Passion – Care deeply for the work ahead of you, results, and those you impact
  4. Optimisim – Belief the best in people and believe in positive outcomes or you’ll guarantee the opposite.

Shamelessly taken from Scot Monty

Ringing the B.E.L.L.S.

THE SCENE: Nice and crisp – feelin’ like a spring day!

  • 15 Baby Arm Circles – Reverse it
  • 25 SSH
  • 10 cherry pickers
  • 15 tempo squats
  • 10 tempo Merkins
  • 10 MTN climbers

Mosey on offer to the hill near the ‘ol Chocolate Factory, grab a partner and tackle the Burp Back Mountain.  100 total burpees.  While one partner does burpees the other sprints to the top of the hill, turns, and runs back.

Mosey over to the stairs beneath the glorious wig housing Big Ball and get ready for Elevens!  Start at the bottom of the stairs with 10 squats, run to the top, and perform 1 8-count bodybuilder.  Run back down the stairs for 9 squats, run up, 2 8-count bodybuilders… Keep going until 1 squat and 10 8-count bodybuilders.

Mosey over to the bridge beyond the big pond. Make your way across with Lt. Dans. Lt Dans = Lunge with right leg, lunge with left, squat… Repeat until halfway down.  Turn and mosey back towards the AO.  Stop just underneath the Big Ball and SPRINT back to the AO.

  • Burpback
  • Elevens
  • Lunge
  • Lunge
  • Sprint

= B.E.L.L.S.

Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!

Joan Cronan was the Athletic Director for the Lady Vols and worked with Pat Summit to help oversee much of the women’s athletics program’s success.  I once saw her give a talk about ensuring that every day you ring your B.E.L.L.S.  The B.E.L.L.S. are

  • Bible
  • Exercise
  • Learn
  • Letter of gratitude
  • Special project

These are daily habits that help ensure a well rounded and focused mind. Spend time in the Word, take care of your body daily, learn something new (as simple as a new word), let someone know you are grateful for them (read Ephesians 1:16 – pray for them by name), and take 5 minutes to straighten a junk drawer or toss old food out. That few minutes of chipping away at a bigger thing helps you eat the elephant one bite at a time.

CSAUP with the Bombshelter on Saturday! On a personal plug: fundraising pint night at Elkmont Exchange on Wed for Cystic Fibrosis 5-9pm

Christmas Tree Bragging Rights Secured!

THE SCENE: Cool and brisk with a threat of showers that were too afraid to show up

SSH x20 IC
Baby Arm Circles x 10 IC (reverse it)
Tempo Squat x 15 IC
Tempo Merkins x 15 IC
Mountain Climbers on a 4ct x 15 IC
Ta-dah! x 3 each side OYO (elbow to instep)

Long winding mosey from the Big Ball to Krutch park (just about .5 mile mosey!) Arrive at our big beautiful Christmas tree to find a present of 12 pains of Christmas.

Complete each “pain” and then start on the next number, working your way back to the top… Example: 1 lap.  Then 2 burpees, and 1 lap. Then 3 squats, 2 burpees, and 1 lap… So on and so forth…

  1. Lap around Krutch park
  2. Burpees
  3. Squats
  4. LBCs
  5. American Hammers (5 each side)
  6. 4 ct alternating shoulder tap from a plank
  7. Lunges (7 each side)
  8. Box Cutters
  9. Squat Jumps
  10. Carolina Dry Docks
  11. Flutter Kicks
  12. 8 Count Body Builders

Pause for a victory photo/Christmas card and then mosey on back to the AO.  Covered 2.2ish miles overall with 12 laps around Krutch, 22 burpees, 30 Squats, 36 LBCs, 40 American Hammers, 42 Shoulder Taps, 42 Lunges, 40 Box Cutters, 36 Squat Jumps, 30 Carolina Dry Docks, 22 Flutter Kicks, and 12 8 Count Body Builders.

11 HIM
Mentor once challenged me to “Work ON the organization. Not, IN the organization.” Its the time of year when we all get reflective and begin developing goals for the coming year.  Challenge everyone to take time to examine their lives from a 30,000 foot few and consider how they can impact those in their “organization” (family, friends, work teams, church, community) most positively with their new goals.

Nada… Should have mentioned 2nd F lunch on Friday downtown.

“Leveling Up” our Fitness

THE SCENE: Cold, wet, and slippery

10x BAC IC

10x Chinooks IC

25x SSH IC

20x Imperial Walkers IC

x10 lunge, to instep, with rotation (5 each side)

x12 Merkins IC

x20 MTN Climbers IC

x15 Tempo Squat IC

x10 Burpees OYO


Mosey on over to the 11th street garage, started at the bottom and partner up! 3 exercises completed with partner.  One partner exercises while the other runs up one level, turns and runs back.

  • 300 Squats
  • 200 LBCs
  • 100 Merkins

Mosey up one level and a little variation on the BurpBack Mountain.  One PAX Devin Hesters halfway up a level of parking garage, runs back down to rest of crew at the bottom.  Alternate one PAX running at a time until all have Devin Hester and run back twice.  All non-running PAX do burpees until their turn is up for a Devin Hester

Watch what you eat in the broadest sense possible. Be mindful of what your consuming (reading, watching, etc) and who you are listening to… Jeremiah 3:15 & Proverbs 11:14