F3 Knoxville

Category: Big Ball

Chilly day at Big Ball

THE SCENE: 36* at the start according to Steve Jobs
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BAC reverse then forward
  • Imperial squat walker
  • Cobra merkins
  • Tempo lunge

THA-THANG:
Quick mosey to the L&N parking lot just passed the war memorial for Kraken.  Eight cones set up around the middle parking lot island.  Split up for COVID purposes and start at different cones, perform the exercise then run a circle around the Kraken and move to next exercise.  Plank up in the middle when finished, exercises as follows:

  • 30 merkins
  • 20 jump squats
  • 25 BBSUs
  • 20 four count merkins (T-merkins)
  • 25 smurf jacks
  • 15 Freddy Mercury (four count)
  • 10 burpees
  • 15 lunges (15 each leg)

Everyone finished pretty close together, slowsey over to the coupon pile and grab a rock for a 12 minute AMRAP:

  • 10 curls
  • 10 Lion Kings
  • 10 front raises
  • Put rock on ground and spring the straight around the war memorial

Return coupons to the pile and mosey back to start point and find a bench.  OYO, two rounds through the following:

  • 10 dips
  • 10 derkins
  • 10 Bulgarian split squats (10 each leg)
  • 10 box jumps

MARY:
Laid back leg lifts
Leg scissors
20 seconds of stargazers
G6 requested some bus drivers, so we did sitting leg elevated bus drivers (a lot more difficult that way)
COUNT-OFF & NAME-O-RAMA
6 strong braved the cold: Drive Thru, G6, Livestrong, Passport, Postman, Abort
CIRCLE OF TRUST/BOM:
I noticed before coming out that evidently multiple countries have the US on a travel warning for at least this month, due to possible civil unrest following the election.  It is surprising and disappointing that our country has become so divided that one of the most basic things our country is founded on has caused fear of violence regardless of the outcome.  To us (myself most of all), what can we do to correct this issue?  Be understanding, be patient, and take a little extra time to react.  We owe it to our community and our neighbors to let them have their opinion (even if we disagree) and respect their choices.  Try to be conscious that we don’t know what’s going on in people’s lives, and that if we can give them just a little more patience and empathy that it could totally change a reaction.  A little bit truly can go a long way.

Prayers up for Passport with his back and also for his parents and his dad, for Swanson as he deals with some issues at his house, central Alabama from where Livestrong is from and the storm that rolled through, and for our community and nation this week.

Tower of Power

THE SCENE:

Rainy, Mid 60s

F3 WELCOME & DISCLAIMER

Welcome to F3, I’m Half Caff & I’ll be leading us today in our workout. Welcome Brian our FNG to the workout. I am not a professional, you are here on your own accord. Now the disclaimer is done, be sure to push yourself, work on your form. Don’t worry about being last, I don’t, push yourself, keep good form, finish the reps.


WARM-O-RAMA:

Side Straddle Hops: 13, Rockettes: 12, ‘Merkans OYO: 12, lil bit of this, lil bit of that, whatever we call this, whatever we call that

THA-THANG:

Welcome to the T.O.W.E.R. O.F. P.O.W.E.R.! On each level (even numbered level) we will do an exercise. Twelves reps of each. Then we will mosey to the next level & complete the next exercise.

  • T – t-push ups
  • O – overhead claps (4count)
  • W – double V-ups (V-up w/ a pulse at the apex)
  • E – eigh count body builders
  • R – reverse lungs

Once at the top we ran into the rain & performed:

  • O – over head claps w/ a burpee
  • F – flutter kicks (count assist from Drive-Thru)

Mosey out of the rain to then start our descent, adding squats on the odd landings

  • P – push-ups
    • squats
  • O – overhead claps
    • double V-ups (by popular demand)
  • W – “wurpees” (burpees with a wide push-up)
    • squats
  • E- edward scissor legs (4count)
  • R- reverse cross lungs

Once we’ve completed we went down to the basement with an alternating lung, crab-walk, lung, bear crawl circuit. At the next level down we worked on those abs, 12 count on each:

  • ‘Merican Hammers
  • Box Cutters (by request) (count assist by Drive-Thru
  • Edward Scissor Legs (count assist by Drive-Thru)
  • Big Boy Sit Ups (by request)
  • Double V-ups
  • Flutter Kicks (by request)

Dusting off the abs we had a Burnie Suiside run up the ramp then a Slozey back to the temporary A.O.

Finishing it off with going to the ATM, at a credit union (slower but better customer service) : 15 tempo Shoulder Taps, 10 tempo ‘Merkins, 10 ‘Merkins OYO

MARY:
Drive-Thru & Swanson both assisted with keeping me on track. Thanks dudes!
COUNT-OFF & NAME-O-RAMA

  1. Swanson
  2. Magic Mic
  3. Drive Thru
  4. Walrus
  5. Triple A
  6. G6
  7. Half Caff
  8. FNG – Sully

CIRCLE OF TRUST/BOM:

  • Been reading screw tape letters
    • Mentor demon writing a young demon
  • God calls us, further up further in, but he doesn’t do it for us. He shows us how, he equips us, & then steps back, eagerly waiting for us to do walk our own
    • Like a father, or coach or mentor
  • This is a good thing
  • I’ve been in a desert season spiritually, sometimes calling to the Lord, sometimes not. Asking him to carry me, delivery me & other times just content with having to do anything
    • but what I am hearing from CS Lewis is that I need to walk on my own, for the Lord has equipped me to do so
  • So what is your walking on your own?
    • Is it  getting in the Word Today?
    • Is it stepping up here & leading a workout?
    • Is it going back to church?
    • Is it getting back to planning date night & pursuing your significant other
    • Is it honoring the sabbath?
    • Is it joining our 10week challenge to push yourself
    • Is it calling up your buddy, to ask for accountability with your internet browsing?
Where have you been begging to be carried, that the Lord has given you the means to walk on your own?
  • For me, it’s being in the Word daily, dwelling it for 15minutes, even if I don’t hear anything when I do

MOLESKIN:

“He wants them to learn to walk and must therefore take away His hand; and if only the will to walk is really there He is pleased with their stumbles.”


ANNOUNCEMENTS:
G-6 is bring a lot of high school guys on Tuesday, wants us all to show up & work em hard. Amazon’s brewery opens tomorrow (Friday) Xul Brewery. Encouraged to go. Meet up will TBD. Last day to Early Vote is today.

F3 stage show

THE SCENE: Rainy so the entire workout was performed on the stage at the Amplitheater.
F3 WELCOME & DISCLAIMER  Welcome to F3, Fitness ,Fellowship, and Faith.  I am not a professional and you are here on your own volition.  Modify if needed but push yourself and each other.
WARM-O-RAMA:
SSH IC x 25, Imperial Walkers IC x 20, OH claps IC x 25, Baby Arm Circles IC x 15 each way
THA-THANG:
11’S

  • Bulgarian split squats and Plank Jacks

DORA

  • Merkin x 100, LBC x 200, SSH x 300

BOMBS

  • Burpee x 50, OH claps x 100, Merkin x 150, BBS x 200, Squats x 250

AMRAP

  • Flutter kicks x 25, Squats x 20, Merkins x 15, SSH x 10, Diamond Merkins x 5 – repeat

MARY:
In memory of an awesome friend of mine (James Ray Raines).  9 4ct American Hammers and 21 BBS OYO.  He was a good friend of our family and was with me and my grandfather when I accepted Christ.  We shared birthdays (9-21).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“So how can you spot a wise person?  He is the meek/gentle one.  The meek person submits to God’s Word and lives for God’s glory.  Meekness is not weakness!  The meek person may well be a very strong individual, but he is humble and welcoming, under control, operating with a genuine sensitivity to the Lord.” – Christ-Centered Conflict Resolution by Tony Merida.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Pray for all those affected by the fires in Colorado.  Butterfly’s grandmother having surgery.  Other friends and family members dealing with health problems.

There and Back Again – and then Again too.

[ The Scene ]

  • 60s
  • Slight chill to the air

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness-Fellowship-Faith
  • Name is Steam and I’ll be your Q this morning
  • Couple of things before we begin
    • I’m not a professional
    • You’re here on your own volition
    • And I don’t know any injuries you may or may not have so if you do need to modify anything this morning feel free to do so but push yourself and the men around you
  • FNGs? – None

[ Warm o Rama ]

  • Cherry- Pickers: 10 x 4 IC
    • Run to the rock pile and back
  • Rockette: 10 x 4 IC
    • Run to the rock pile and back
  • Imperial Walker: 10 x 4 IC
    • Run to the rock pile and back
  • Baby Arm Circles: 10 x 4 IC
    • Run to the rock pile and back
  • Baby Arm Circles: 10 x 4 IC
    • Run to the rock pile and back
  • Squat: 10 x 4 IC
    • Run to the rock pile and back

[ The Thang ]

(Mosey to big field)

(1) 4 Corner Scramble (200 total reps)

  • 25 reps each corner (1 count)

(Counter clockwise)

  • C1: Squats
  • C2: Merkins
  • C3: V-Ups
  • C4: Lunges
  • R & R once for a total of 2 laps
  • Done? — Flutter kicks right back here

(Mosey to WFP track)

(2) Battle Buddy 50

  • Battle-Buddy Up
  • HQ (bottom of the track)
    • 10 merkins – 1 count
      • Hold plank when done
    • 10 squats – 1 count
      • Hold al gore when done
    • 10 flutter kicks – 1 count
      • Hold legs 6inches when done
    • 10 Carolina dry docks – 1 count
      • Hold starting position when done
    • 10 American hammers – 1 count
      • Hold Iron cross when done
  • Each BB will complete all 5 exercises
  • When 1 BB is completing 1 X, the other will take a lap – and vice verse until all each BB has completed all 

(Mosey back to the AO American Indian Style)

[ Mary ]

—Core 4 (5 in reality)

  • 25 American Hammers (4 count)
  • 25 LBCs (4 count)
  • 25 Hello dolly’s (4 count)
  • 25 Freddie mercury’s (4 count)
  • 10 Bus Drivers (4 count)

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

When you hear your own name // The Importance of hearing your own name 

I want to dive into hearing our true name this morning. I was reading in Isaiah 43 yesterday and it reminded me of this, and how much we all need to remember who gives us our true name.

Isaiah 43: 1-2 — “But now thus says the Lord, he who created you, O Jacob, he who formed you, O Israel: “Fear not, for I have redeemed you; I have called you by name, you are mine. When you pass through the waters, I will be with you; and through the rivers, they shall not overwhelm you; when you walk through fire you shall not be burned, and the flame shall not consume you.”

Right off the bat, when you first come into the world, you’re given a name. You’re known and called by that name (or some abbreviation of that name sometimes) for all the days you walk this Earth. Likewise in F3, you’re given a name after you complete your first workout as an FNG. From then on out – that’s your F3 name and what you’re known and called by inside F3 and sometimes outside of F3 in public too (I do that for sure).

Now somewhere along the way through life, you’ve also probably been given a name or names that you don’t like or don’t want to be associated with. There could be deep wounds associated with this name, deep cuts and memories that you remember. These can be names that are spoken audibly, or names that the enemy plants in our minds. Here are some of mine I’ve wrestled with and fought with: Dumbass, retarded, not enough, failure, unworthy, regret, and not worth it. I’m sure you have your own as well. They can be hard to shake and it can be hard to live life authentically with these names rolling around in the back of your mind.

Until you start to hear whispers of your true name. Your new name. Your real name. In the book “Wild at Heart” John Eldridge covers this beautifully — “Who can give a man his name? George MacDonald asks. God alone. For no one but God sees what the man is. He reflects  upon the white stone that Revelation includes among the rewards God will give to those who overcome. On that white stone there is a new name. It is “new” only in the sense that it is not the same name the world gave to us, certainly not the one delivered with the wound. No man will find on that stone “mama’s boy” or “fatty” or “seagull.” But the new name is really not new at all when you understand that it is your true name, the one that belongs to you, that being whom he had in his thought when he began to make the child, and whom he kept in his thought throughout the long process of creation and redemption. Psalm 139 makes it clear that we are personally, uniquely planned and created, knit together in our mother’s womb by God himself. He had someone in mind and that someone has a name. That someone has also undergone a terrible assault. Yet God remains committed to the realization of that same someone.

We need to hear our true name! We need to remember that we are sons of the most high God and that he has called us by our name. We also need to do that for each other as well. Maybe it’s not an actual name the way we would think of it such as “Hey Jeremy!” But maybe it’s more of affirming and calling out the champion in our brothers and sisters around us, so that we can help remind them of their true name in Christ as well.

 

Shoulder day with coupons

THE SCENE: A little cool but overall perfect weather
F3 WELCOME & DISCLAIMER:

Welcome to F3 (Fitness, Fellowship, and Faith).  I’m not a professional and you are here on your own volition.  Push yourself but don’t hurt yourself.

WARM-O-RAMA:
SSH x 15 IC

Baby arm circles x 15 IC forward and reverse

Overhead claps x 15 IC

Shoulder taps x 15 IC

Tempo Squats x 15 IC
THA-THANG:

  • Mosey to coupon pile at the L&N Academy, pick your favorite and mosey to sidewalk across from field
  • Curl, press, tricep, lower with arms extended = 1 rep
    • 30 reps then run to other end of building for 2 burpees
    • 25 reps, run, 2 burpees
    • 20 reps, and so on until finish with 5 reps
  • Walk to the Big Ball with coupons periodically over head
  • At the bottom of the stairs – 30 rows with coupons – with coupons go to top of the stairs for 30 squats
  • Back down for 20 reps, back up for 20 reps
  • 10 reps at the bottom, 10 reps at the top
  • Walk with coupons to stage.
    • Horizontal press x 30
    • Flutter kicks with coupons over head x 20
    • Horizontal press x 30
    • LBC’s with coupons x 20
    • Horizontal press x 30
  • Mosey back to coupon pile to return coupons.
  • Mosey back to AO.

MARY:

COUNT-OFF & NAME-O-RAMA
Duggar, Abort, Java, Drive Thru, G-6, Postman, Livestrong
CIRCLE OF TRUST/BOM:
There is a lot of fear and anxiousness going around these days.  Remember Phil. 4:6-7 “do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.  And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”
MOLESKIN:
Congratulations to Abort, Swanson, and Trowel for representing the Big Ball well at Hardship Hill
ANNOUNCEMENTS: