F3 Knoxville

Category: Big Ball

Felix the Cat

THE SCENE: A balmy 53 and the rain held off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Lunges
  • 1 burpee
  • Diamond merkins
  • 2 burpees
  • BAC
  • 3 burpees
  • SSH maybe

THA-THANG:

Mosey to amphitheater for Felix the Cat: 6 rounds
  • 9 burpees
  • 9 box jumps
  • 9 rows on rails
  • 9 HR merkins
  • 9 leg lifts
I’m not a cat routine, animal walk the length of the stage, do 10 merkins, mountain climbers. Run up the stairs, around the amphitheater and back down.
  • Duck walk
  • Bear crawl
  • Inchworm
  • Frog jump

Mosey back to start point
MARY:
Flutter kicks

Flutter kicks again
COUNT-OFF & NAME-O-RAMA
11 strong: Magic Mic, Livestrong, G6, Cornhole, Wedding Singer, Slim Shady, Passport, Drive Thru, Radiocall, Postman, Abort
CIRCLE OF TRUST/BOM:
Felix the Cat WOD represents six EOD operators who used up their nine lives in serving their fellow men and women. At the end of our journey, I hope we have exhausted our skills in service of each other. Not saying to be reckless, but to use our gifts to the fullest extent.

Prayers for consistency in the word, Walrus traveling, Trowel to continue his journey, Swanson to return

Brick by Brick

THE SCENE: Chilly and dark, 28 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, Tempo Merkins, Arm Circles, Little of This, Cherry Pickers
THA-THANG:
Split into two teams, each team was given a CMU that they had to share responsibility for

  • Big Ball: Each person owed ten laps up and down the stairs with 10 Merkins at the bottom and 10 BBS at the top, and each person had to do at least one lap with their team’s brick
  • Water Bridge: Each team lined up single file holding a squat while one at a time team members ran across the bridge to their team’s brick to do 10 Goblet Squats, 10 Upright Rows and 10 Chest Presses
  • Event Lawn: Each team split in half on either side of the lawn. Each person owed on trip across the field lunging and another across with Murder Bunnies. Alternated between Merkins, Squats, and BBS while waiting
  • Under the Clinch St Bridge: Each team wall sat in a line while passing the brick up and down the line, doing 5 shoulder presses each time they got the brick
  • Back at AO: Formed a circle with the bricks on opposite ends. Alternated between Flutterkicks and American Hammers while passing the bricks around the circle, doing 10 curls, 10 shoulder presses and 10 tricep extensions each time the brick came to you.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared again the story of GK Chesterton responding to the London Times’ article “What is wrong with the world today” by writing “Dear Sirs, I am.” Not only does this show a tremendous amount of humility and self awareness, but it also demonstrates what it looks like to live out Jesus’ command to worry more about the plank in our own eyes than the speck in our neighbors’. It’s also really important that whenever we approach any sort of situation or confrontation, even when we are confident we are in the right, we still have our own flaws and tend to bring our own sin to the table. Practicing this level of humility and self awareness will help us to continue to be High Impact Men.

The Big snow Ball

THE SCENE: Cold with snow flurries
F3 WELCOME & DISCLAIMER- Welcome to F3 (Fitness, Fellowship and Faith.  Modify if needed.  Work hard but don’t hurt yourself.
WARM-O-RAMA:
SSH, Tempo Merkins, Tempo Squats, Rocketts, 5 Burpees OYO, more SSH and 5 more Burpees OYO.
THA-THANG:
Mosey 1 lap around yard area, end up back at the fountains for a few more SSH

Mosey to event area (other yard area)

AMRAP

  • 20 Merkins – 1 lap around yard
  • 20 American Hammers – 1 lap around yard
  • 20 Squats – 1 lap around yard
  • 20 BBS – 1 lap around yard

Mosey to parking lot C15 to pick some coupons.  Circle up for all to do reps while PAX run to other end of lot and back one at a time until all PAX’s have run.

  • Curls
  • Squats – with coupon
  • Flutter Kicks – with coupon
  • Horizontal press

Mosey back to event area for one more round of same exercises as above.

Mosey back to AO.

MARY:
No time for Mary. (Sorry Mary)
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:
Matthew chapter one lists the genealogy of Jesus.  Many names are unfamiliar but God had them in that family at that time for a reason.  God has us where we are for a reason.  In our family, our work place, our church, our community, in F3 for a special plan and purpose.  Seek God and His specific plan and purpose for your life.
MOLESKIN:

ANNOUNCEMENTS:
Prayer for Swanson’s mother recovering from surgery.  Also prayer for Trowel for his new adventure in the Air Force.

Big Ball 2020 Q Recap

THE SCENE: Upper 40s, cloudy, slightly damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Rockettes, Tempo Squats, Little of this
THA-THANG:
Just like all the other recaps we’re seeing on spotify, strava, Facebook, etc., this workout is all pieces of memorable Big Ball workouts from this year.

  • Shoulder Warm Up (Amazon) – 15x Arm Circles (forward and back), Moroccan Night Clubs, Shoulder Taps, Overhead Claps, Shoulder Taps, Moroccan Night Clubs, Arm Circles (forward and back)
  • Monkey Jumpers (Mine) – Went over to the side walk next to the field for Monkey Jumpers (3 Monkey Humpers followed by a broad jump) all the way down to the end of the field
  • 343 Reps and 1980 steps (Pfeifer) – Went to the Big Ball steps for a modified version of Pfeifer’s 9/11 workout. Instead of 343 reps and 110 flights of stairs we did 3 laps up and down the steps followed by 30 Merkins, 40 Big Boys and 30 Merkins respectively
  • Make It Count (Postman) – At the middle landing of steps, we broad jumped across the convention center to the top of the next stair case, keeping track of the number of jumps we took. We then used that number for 2x our number of Squats and 1x our number of Squat Jumps
  • Twofer Tuesday (Steam) – Moseyed over to the stage. Did 11 incline merkins, ran across the stage for 11 decline merkins, then rinsed and repeated
  • Reverse Suicide Ladder (Abort) – Used trees next to event lawn as cones. Tree 1 – 10x Hand Release Merkins, Tree 2 – 10x Jump Squats, Tree 3 – 10x American Hammers. Ran to first tree and back, then to second tree then first and back, then to third then second then first and back
  • Duck Jousting (Trowel) – Formed two single file lines facing each other in the duck position (squat with hands behind head). The front person of each line had 10 seconds to knock down the other front person of the other line without breaking the duck position. Everyone tied except Abort
  • Burpee Indian Run (Soot and Mine) – Ran an Indian Run around the AO, whoever was in front stepped to the side and did burpees til the rest caught back up to him, joined the back of the line and the new front person took his place doing burpees

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We’ve said it enough, but this year has been unexpected with change, heart ache, anxiety, loss and many other things. The sad reality of how we approach a new year is that the change in the last number in the date won’t change any of this, regardless of how much we celebrate tonight. We learned this year that a lot of what we put our hope and trust in is actually quite fragile, temporary or even unnecessary. But even in a year like 2020 we can find refuge in the fact that God is still sovereign, consistent and active. As believers, we also are meant to be consistent and steadfast in what we know to be true and what we value, even in this past year of ever-changing ridiculousness and in the years to come. Micah 6:8 lays out our role almost too simply, “The Lord asks of you this; to do justice, love mercy, and walk humbly with your God”.
ANNOUNCEMENTS:
CSAUP coming up, end of January

Alphabet Soup

THE SCENE: Cool morning. Ice and snow still lingering about
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did a nice thorough warm-up to include lots of little baby knee circles.
THA-THANG:
Due to slippery conditions, we decided it best to not run at all.

Alternated between lunges and bear crawls to the amphitheater. Played a little frog get across the street.

Alphabet Soup to Heaven

PAX split into 2 teams of four. We bunny-hopped up the stairs to various letters to spell the words “food,” “coffee,” and “oneness.” This was conducted relay style.

7s

Did these with box jumps and derkins with rapid-succession alternating single leg stair hops (aka ran up the stairs) in between sets).

Found our way back to the AO through a variety of bear crawls and lunges.

Ring-of-Fire Merkins x8

Ring-of-Fire Squats x4

MARY:
Put the Cherry on top with a set of flutter kicks and hello dolly’s.

COUNT-OFF & NAME-O-RAMA
8 PAX

Soot, AAA, G-6, Trowel, Drive-Thru, Amazon, Swanson, Postman

CIRCLE OF TRUST/BOM:
In the darkest, coldest days of the year, we need to double down on the 2nd F. Pay attention to the men in our lives that may be isolating or withdrawing from fellowship. Find creative ways to reach out and be a light in the cold dark winter.