F3 Knoxville

Category: Big Ball

CMU Dice Game

THE SCENE: Wet Tuesday morning with light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops
Imperial Walkers
Overhead Claps
Cherry Pickers
Mosey to TN Amphitheater

THA-THANG:
Legs, Abs and Upper Body Dice Game with CMU’s

Total of White Dice = number of reps, then one set for each colored die as shown below on TN Amphitheater stage.

  Blue (Legs) Green (Abs on 4 count) Red (Upper Body)
1 180 Squat Jumps Mountain Climbers Merkins
2 Box Jumps Freddie Mercuries CMU Curls
3 Reverse Lunges (2 count) Penguins CMU Shoulder Presses
4 Dead Lift Heels to Heaven Carolina Dry Docks
5 Elevated Side Lunge Squat  (both legs = 1) Flutter Kicks Shoulder Tap Merkins
6 Bulgarian Split Squats          (both legs = 1) LBC’s Dips
  • After completing each set, run a lap.
  • Stop at top of Amphitheater for 10 Rows
  • After completing the lap hold Al Gore until all have finished lap one
  • Rinse, Repeat with until all have rolled the dice
  • No Exercise may be repeated more than 3 times.
  • After everyone rolled and with time permitting, the elder PAX will give the white dice a final roll and we’ll do that number of any exercises we’ve not done yet.

THA-THANG (Part Deux):

Sevens with CMU Curls and Shoulder Press at bottom of stairs and Burpees at the top.

MARY:
We ran out of time
COUNT-OFF & NAME-O-RAMA
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!
CIRCLE OF TRUST/BOM:
I was telling a friend about Steam’s Q and how he honored the 13 soldiers killed in the bomb blast in Kabul. I told him that I wasn’t feeling very inspired and didn’t have much of a word to share during my Q. My friend has been fighting cancer for two years. When I told him about my lack of inspiration, he told me that what inspired him was that he knows he has 10 months to live if he can’t beat cancer. He told me about his bucket list and how many rounds of chemo he’s been through. And so….. he inspired me. I thought about how none of us are promised tomorrow: not those men and women who died in Kabul, not my friend who is fight cancer, not any of us. So, if today turned out to be your last day, how would you want to interact with your co-workers? How would you approach your job? How would you talk to your wife, or kids, or roommates or parents?  Would you make a phone call you’ve been putting off? Would you say hello to a person in line or take time to notice how the clerk at the cash register is doing?
MOLESKIN:

From Luke Chapter 12, (Jesus speaking) “I tell you, my friends, do not be afraid of those who kill the body and after that can do no more. 5 But I will show you whom you should fear: Fear him who, after your body has been killed, has authority to throw you into hell. Yes, I tell you, fear him. 6 Are not five sparrows sold for two pennies? Yet not one of them is forgotten by God. 7 Indeed, the very hairs of your head are all numbered. Don’t be afraid; you are worth more than many sparrows.

8 “I tell you, whoever publicly acknowledges me before others, the Son of Man will also acknowledge before the angels of God. 9 But whoever disowns me before others will be disowned before the angels of God. 10 And everyone who speaks a word against the Son of Man will be forgiven, but anyone who blasphemes against the Holy Spirit will not be forgiven.

11 “When you are brought before synagogues, rulers and authorities, do not worry about how you will defend yourselves or what you will say, 12 for the Holy Spirit will teach you at that time what you should say.” 

13 Someone in the crowd said to him, “Teacher, tell my brother to divide the inheritance with me.”

14 Jesus replied, “Man, who appointed me a judge or an arbiter between you?” 15 Then he said to them, “Watch out! Be on your guard against all kinds of greed; life does not consist in an abundance of possessions.”

16 And he told them this parable: “The ground of a certain rich man yielded an abundant harvest. 17 He thought to himself, ‘What shall I do? I have no place to store my crops.’

18 “Then he said, ‘This is what I’ll do. I will tear down my barns and build bigger ones, and there I will store my surplus grain. 19 And I’ll say to myself, “You have plenty of grain laid up for many years. Take life easy; eat, drink and be merry.”’

20 “But God said to him, ‘You fool! This very night your life will be demanded from you. Then who will get what you have prepared for yourself?’  21 “This is how it will be with whoever stores up things for themselves but is not rich toward God.”

Wedding Singer’s Summary: We aren’t promised tomorrow. make today count.

ANNOUNCEMENTS:
Wesley House Snack Drive is on going. Hardship Hill is the first Saturday of October

The Fallen 13

[ The Scene ] 

Ruckers just getting in from a pre-ruck sesh. The quiet before the storm looked like light stretching and mumble chatter.

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness, Fellowship, Faith
  • Name is Steam and I’m honored to be your Q this morning 
  • Few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition 
    • If you need to modify anything we do this morning, feel free to do so, but push yourself and the men around you, they deserve it and so do you! Hang in there with me and them for a solid 45 minutes.
  • FNGs?

[ Warm o Rama ] 

  • SSH: 30 (1ct)
  • Mountain Climber: 30 (2ct)
  • Baby Arm Circles: 20 (F – 1ct)
  • Baby Arm Circles: 20 (B – 1ct) 
  • Rockette: 10 (4ct)
  • Windmill: 10 (4ct)

[ The Thang ] 

(Mosey to the track) 

  1. Honor the 13
    • 13 fallen heroes in Afghanistan
      • David L. Espinoza
      • Nicole L. Gee
      • Darin T. Hoover
      • Ryan C. Knauss
      • Hunter Lopez
      • Rylee J. McCollum
      • Kareem M. Nikoui
      • Johanny Rosariopichardo
      • Humberto A. Sanchez
      • Jared M. Schmitz
      • Maxton W. Soviak
      • Daegan W. Page
    • 13 laps with an exercise in between
    • Each lap will be dedicated to one of the slain heroes 
    • Laps will be ran in silence
    • Lap 1 — Marine Corps Lance Corporal David L. Espinoza
      • “David Espinoza, a Laredo native Marine killed in Afghanistan, embodied the values of America: grit, dedication, service, and valor,” Cuellar wrote. “When he joined the military after high school, he did so with the intention of protecting our nation and demonstrating his selfless acts of service. I mourn him and all the fallen heroes in Afghanistan.” We owe him our gratitude for paying the ultimate sacrifice.
      • The X: 13 merkins (up/down)
      • Run the lap
    • Lap 2 —  Marine Corps Sgt. Nicole L. Gee
      • Just days before her death, Sgt. Nicole Gee posted a photo on Instagram of herself in uniform while holding a baby in Afghanistan with the caption, “I love my job.” We owe her our gratitude for paying the ultimate sacrifice.
      • The X: 13 big boy situps (up/down)
      • Run the lap 
    • Lap 3 — Marine Corps Staff Sgt. Darin T. Hoover
      • “Staff Sgt. Hoover served valiantly as a Marine and died serving his fellow countrymen as well as America’s allies in Afghanistan,” Utah Gov. Spencer Cox said. “We honor his tremendous bravery and commitment to his country, even as we condemn the senseless violence that resulted in his death.” We owe him our gratitude for paying the ultimate sacrifice.
      • The X: SSH: 13 (4ct)
      • Run the lap 
    • Lap 4 — Army Staff Sgt. Ryan C. Knauss
      • Ryan was a fellow Knoxvillian and Tennessean, and we own him our gratitude for his sacrifice. We owe him our gratitude for paying the ultimate sacrifice.
      • The X: The Bend and Reach: 13 (4ct)
      • Run the lap 
    • Lap 5 — Marine Corps Corporal Hunter Lopez
      • Lopez is the son of two Riverside County Sheriff’s Department officers, Captain Herman Lopez and Deputy Alicia Lopez. The department announced Lopez’s death on Friday. Sheriff Chad Bianco said on Facebook that Lopez planned on following in his parents’ footsteps and joining the department as a deputy when he got home from his deployment. We owe him our gratitude for paying the ultimate sacrifice.
      • The X: Squat: 13 (4ct)
      • Run the lap 
    • Lap 6 — Marine Corps Lance Corporal Rylee J. McCollum 
      • McCollum’s father, Jim, told The New York Times that McCollum was helping with evacuations and guarding a checkpoint when the attack at the airport happened. His father said this was McCollum’s first deployment and that he had gotten married recently. His wife is expecting with their first child. McCollum’s sister Cheyenne told East Idaho News that her brother was “going to be the best dad.” Cheyenne said her brother was the youngest of four siblings, her single father’s only son, and that he knew he wanted to be a Marine from a young age. We owe him our gratitude for paying the ultimate sacrifice.
      • The X: Imperial Walker: 13 (4ct) 
      • Run the lap 
    • Lap 7 — Marine Corps Lance Corporal Dylan R. Merola 
      • Cpl. Dylan Merola was a graduate of Los Osos High School, according to ABC 7 of Los Angeles. Students honored him at a football game on Friday night by wearing red, white and blue, the TV station reported. He was only 20 years old. We owe him our gratitude for paying the ultimate sacrifice.
      • The X: Mountain Climber: 13 (4ct)
      • Run the lap
    • Lap 8 — Marine Corps Lance Corporal Kareem M. Nikoui
      • “My understanding is that he rescued – per a sergeant that wrote the family – he rescued three families,” Bash told the TV station. “And he was in the process of saving children, translators that had worked for the U.S. government. He passed off a child and went back into the crowd and that’s when the bomb went off.” “He really loved that [Marine Corps] family,” Steve told The Daily Beast. “He was devoted—he was going to make a career out of this, and he wanted to go. No hesitation for him to be called to duty.” We owe him our gratitude for paying the ultimate sacrifice.
      • The X: LBC: 13 (4ct) 
    • Lap 9 — Marine Corps Sgt. Johanny Rosariopichardo
      • Johanny was 25 years old and from Lawrence, Massachusetts. We owe her our gratitude for paying the ultimate sacrifice. 
      • The X: The cherry picker: 13 (4ct) 
      • Run the lap 
    • Lap 10 — Marine Corps Corporal Humberto A. Sanchez
      • Humberto was only 22 years old and from Logansport, Indiana. We owe him our gratitude for paying the ultimate sacrifice. 
      • The X: The Iron Mike: 13 (1ct) 
      • Run the lap 
    • Lap 11 — Marine Corps Lance Corporal Jared M. Schmitz
      • His father told the St. Louis radio station KMOX that his son had always wanted to be a Marine and that he had “never seen a young man train as hard as he did to be the best soldier he could be.” We owe him our gratitude for paying the ultimate sacrifice.
      • The X: Flutter Kick: 13 (4ct) 
      • Run the lap 
    • Lap 12 — Navy Hospitalman Maxton Sonika
      • His family says that Max was most proud of being a Navy Corpsman and “devil doc” for the Marines. The statement said Max leaves behind a big family of 12 brothers and sisters. “Our nation mourns the loss of Navy Corpsman Max Soviak, whose uncommon courage in the face of unfathomable danger ensured the safe passage of countless civilians,” Kaptur said in her statement. “We will never be able to repay the debt we owe him, but we will be forever grateful for his willingness to serve when America needed him most. Our hearts go out to his family during this time, and we lift them up in prayer that they may find comfort in his memory.” We owe him our gratitude for paying the ultimate sacrifice. 
      • The X: Plank Jack: 13 (4ct) 
    • Lap 13 — Marine Corps Corporal Daegan W. Page
      • Daegan was 23 years old and from Omaha, Nebraska. We owe him our gratitude for paying the ultimate sacrifice. 
    • Run one more lap together in silence in honor of them all

(Mosey back to the AO)

[ Mary ]

Moment of silence for the fallen.

[ COT ]

  • # off — 12
  • Name o Rama
  • FNGs? — No
  • BOM
    • Everything in life will fail you at some point in time. The tragic loss of life that was seen last week in Afghanistan was an incredibly visible failure of leadership and ownership. Your government will fail you, your president will fail you, your country will fail you, your friends will fail you, your family will fail you — at some point in time everything will fail you to some degree.
    • But God.
    • But God are probably two of the most powerful words in the world. But God will not fail you nor forsake you (Deuteronomy 31:6 — Be strong and courageous. Do not fear or be in dread of them, for it is the Lord your God who goes with you. He will not leave you or forsake you).

Remember and Honor the fallen.

Frisbee on the Fly

THE SCENE: warm and humid, sunny, mid 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I tossed the frisbee at random to someone in the circle who then was responsible for leading us in a warm up exercise
THA-THANG:
The majority of the workout was made up on the spot. I had a frisbee and whoever caught the frisbee outside of when we moseyed was then responsible for leading us in an exercise. If the disc hit the ground at anytime (which it definitely did) everyone owed 5 burpees. When moseying whoever had the disc ran to the front of the line and then throw it to the back, who then also ran to the front and through it back. We stopped in three locations around the park:

  • Sunsphere: Here whoever caught the disc in the circle led us in a leg exercise and then we ran to the top of the stairs and back down. We did 4-5 exercises here
  • Parking lot near campus: Here we did 4-5 upper body exercises
  • Amphitheater: Here we led each other through 4-5 ab exercises

After this we returned to the lawn, numbered off into two teams and play ultimate frisbee. The twist was that if the disc hit the ground everyone owed 10 Monkey Humpers (which changed to 5 squats) and if your team was scored on you owed 10 Jump Squats (which changed to 10 merkins)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared about an author who also used to be a part of the ministry I work for that advocated for the practice of “preaching the Gospel to yourself daily”. With the start of this school year I have also started trying to practice this. One of the ways in which he did this was by every morning as soon as he hit his alarm clock he would quote Lamentations 3:22-23 to himself. So I shared the verse also and encouraged us to not only preach the Gospel daily to ourselves but to also remember that God is faithful and never failing

Big Ball Lawn stuff

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Building blocks on the lawn. Start at first cone. Do 1 of 1st exercise. Move to next cone, do 2, next cone 3 etc. Total of 10 cones across lawn. Run a lap around field after completing 10 cones and switch to second exercise.

exercises are:

  • Merkins with runs
  • Squat jumps with bear crawls (every other)
  • Dry docks with Bernie Sanders
  • Lunges with side shuffles

Afterwards we did some sprints on the lawn, 40yd, 50yd, 60yd, 80yd. Then, jog then sprint 60yd x2.

MARY:
Flutters x32, side crunches x20, LBCs x20
COUNT-OFF & NAME-O-RAMA
14
CIRCLE OF TRUST/BOM:
Hardship Hill, OEW and Sacrifice.
MOLESKIN:
Thought we had some merlot spilled but it was just a bathroom break. The name Merlot is thought to be a diminutive of merle, the French name for the blackbird, probably a reference to the color of the grape. So I fed Merle Haggard is really the Haggard Blackbird. His voice certainly sounds that way. Speaking of haggar, if you ever need a suit, I’ve been very happy with Haggar suits. Super comfortable and they are well made with those elastic type waists. Me likey when I eat too much. So Qing at the Big Ball was a great experience and I would suggest it to anyone looking to Q at a palace. Well it certainly seemed like one compared to the depressing darkness of the Dog Pound and Equilizer where you’re not sure if you are going to get sprayed by a skunk or break an ankle on some chewed up concrete. But I do still love my Dog Pound and Equilizer AOs. well enough for today. Remember, if you want to join the I read Tank’s BB club simply put a gorilla 🦍 emoji on the slack post. No comment, just the emoji and your decoder pin will be in the mail. Late.
ANNOUNCEMENTS:

wesley house snacks

Stickin Together

THE SCENE: A nice cool 68 degree morning. Slightly foggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry picker ic x20

Baby arm circles ic x20

Forward hamstring stretch

Downward dog calf stretch

SSH ic x30

THA-THANG:
We moseyed to the base of the Big Ball itself. YHC began by identifying what would be used as four corners: the current spot, just across the water at the amphitheater, further along the water at the West end of the bridge, and finally the East side of the bridge. Pax were to complete a set of exercises at each corner oyo and then wait until the 6 was in. Pax would mosey to the next corner together. Exercises at corners 1 and 3 would be the same, and exercises at corners 2 and 4 would be the same.

Corners 1 and 3:

  • Super skaters x10 each leg
  • Standing lunge x10 each leg
  • 1 leg deadlift squat x10 each leg
  • Monkey humper x20

Corners 2 and 4:

  • WW2 situps x20
  • V up rollups x10
  • 2 count American hammer x20
  • Crunchy frog x20

Once we returned to corner 1, we moseyed on over to a nearby cone. YHC pointed out that there were three additional cones just like this first one lined up approximately 30 yards apart. Begin at cone 1 and follow as instructed below. Sprint between each cone.

THE BEAST:

  • Sprint to cone 2 for 6 merkins
  • Sprint to cone 3 for 6 LBCs
  • Sprint to cone 4 for 6 squats
  • Sprint back to cone 3 for 6 burpees
  • Sprint to cone 2 for 6 werkins
  • Sprint to cone 1 for 6 American hammer
  • Complete a suicide as quickly as possible

Drive thru enjoyed this exercise so much he asked that we repeat it. We obliged him and did just that.

MARY:
Returned the flag just in time for some 6-minute abs:

Freddy Mercury ic x20

Heels to heaven ic x20

Flutter kicks ic x10

BBSU ic x20
COUNT-OFF & NAME-O-RAMA

MOLESKIN:

Giving Abort credit for the Q since I’m not in the QIC dropdown yet.

CIRCLE OF TRUST/BOM:
I am thankful for F3 and the ability to have a like-minded group of men that will support and encourage almost anywhere in the country (and even some other countries! Shoutout F3 Nairobi). Having only moved to Knoxville a month ago, I wanted to take some time to appreciate this group and make sure that we do not take for granted what a gift this group is