F3 Knoxville

Category: Big Ball

The Amazing Race: Big Ball Edition (Soot Co-Q)

THE SCENE: Lower to Mid 60’s, partly cloudy. Couldn’t ask for better weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Imperial Walkers, This and That, Tempo Squats
THA-THANG:
We divided everyone into two teams for an Amazing Race style workout. Each team was given a clue, then had to decide what landmark that clue was hinting at. If the team went to the right location, Soot or I would tell them the workout for that spot. The first team to hit each location and finish each workout won. A few bonus rules: bear crawl every bridge, 1 burpee at each landing or top of each staircase, and bernie up every hill. Each team went in opposite orders, I led one clockwise while Soot led the other counter-clockwise. Here are the clues, locations, and exercises:

  • “It rises in the morning, but never gets out of bed” – The Sunsphere – Here we did 7’s between the edge of the water and the base of the sunsphere with Smurf Jacks and Star Jacks
  • “Here you might enjoy a nice view of the river, but you won’t enjoy the dense new additions to your team” – The Rockpile – Here we did 30 reps of Thrusters, Tricep Extensions, Curls and Front Raises
  • “The crown jewel of UT’s campus. The hallowed high ground” – The Hill – Here we lined up at the flag pole and did flutterkicks while one at a time each of us bear crawled around the flag pole
  • “Floors of empty spaces” – 11th Street Garage – Here we did the following in all 4 corners of the garage: 15 reps of Merkins, Squats, LBCs, Mountain Climbers (2ct)
  • “It’s almost time for our show to end, so be sure to grab your seats” – The Amphitheater – Here we just did 50 inverted rows
  • “End our race with a world tour and a splash” – The AO – Here we did a kind of inverted Indian Run. While running in line around the fountain, the person in front would do burpees until the rest of the team caught up, then the next person would pick up where they left off and the first person would go to the end of the line. The first team to a total of 200 burpees won.

The race ended just before 8am with our team reaching 200 burpees while Soot’s team was only 3 burpees behind

MARY:
Abort led us in an ATM cash out
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Soot led the word talking about how he and I met his junior year of college when he went to visit a campus ministry that I work for called the Navigators. After meeting we got lunch a couple times and eventually started meeting on a weekly basis for discipleship. After graduating, Soot and I have maintained that relationship, although we no longer meet as often, and Soot has gone on to lead his own Bible study and invest in guys the same way I invested in him. Also, Soot was the guy who first got me to come out to F3. After a lot of tip toeing in the shallow end, I eventually became more involved with F3 here and have also brought a few other FNG’s in along the way.

We shared all this for a few reasons. One being the importance of relationships and community. Soot and I have maintained our relationship with one another even in busy seasons, when he was deployed in Kuwait, and now as he moves from CO to NC. The second being you never realize how far a simple invitation will go. I invited Soot to grab lunch, which led to a mentoring relationship, which led to Soot mentoring others as well. Soot invited me to a workout, which led to me being more involved here with Big Ball and the Quacken, which also led to me inviting others to workouts. These relationships we have and the invitations we extend to others are important, and we never know how far they’ll end up going.

ANNOUNCEMENTS:
Hardship Hill is coming up

Hill Yeah

[ The Scene ]

  • Muggy
  • Hot
  • THICK air

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness-Fellowship-Faith
  • My name is Steam and I’m honored to be your Q this morning
  • Any FNGs?
  • Couple of things before we begin:
    • (1) I’m not a professional
    • (2) You’re here on your own volition
    • (3) You know your body better than anyone so if you need to modify anything we do in the next 45 minutes feel free to do so, but push yourself and the men around you.
  • I’ll have water, my phone, and med gear in my ruck so feel free to toss anything like your keys/wallet/phone in there before we step off

[ Warm-o-Rama ]

  • SSH: 25 x 4
  • Baby Arm Circles: 20 x 4 (forward & Backwards)
  • Man-Maker: 15 x 8
  • Tempo Squat: 10 x 4

[ The Thang ]

(1) Cash-In w/Ring of Fire with All Benches

    • Pick a bench
    • Long sides: 5 incline merkins
    • Short sides: 5 dips
    • Mosey clockwise to the next bench
    • Rinse & Repeat until you get around to your OG bench
  • We Warmed Up?

(Mosey to the bottom of colorful stairs)

(2) 25s by 5s

    • Here: burpees
    • Up the hill at the top before Maplehurst apartments: Lower LBCs
    • Only 5 reps at each station
    • 25 total – end here
      • Done? Pickup the 6 with someone else —> Abort went full BEAST MODE and swept the crew

(20 count)

(Mosey down to the light and across the street – American Indian style – headed back to WFP)

(Turn R into WFP at the entrance)

(4) 25s

    • Every lightpost from here to the security building on the left under the bridge: 
      • 5 squats
      • 5 merkins
      • 5 SSHs
      • 5 Shoulder Taps (4 count)
      • 5 SSHs

(Mosey back BTTW to the AO)

[ Mary ]

(1) Quarter Pounder – 25

    • Flutter Kicks: 25 x 4
    • LBCs: 25 x 4
    • American Hammers: 25 x 4
    • Hello Dolly’s: 25 x 4

(Light stretching to finish out the 60 seconds)

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

“Don’t ask yourself what the world needs. Ask yourself what makes you come alive, and go do that, because what the world needs is people who have come alive”

John Eldridge, “Wild at Heart” 

Quarter Pounder +++

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Steam and I’m stoked to be your Q this morning – we have a great morning ahead of us
  • Any FNGs?
  • Couple things before we begin:
    • I’m not a professional
  • You’re here on your own volition – and I want to phrase that a different way too – you’re here on purpose, meaning both not by accident and we also have a purpose this morning – to sharpen some iron.
    • And if you need to modify anything we do this morning feel free to do it – I don’t know any injuries you may or may not have.

[ Warm-O-Rama ]

  • SSH: 20 x 4
  • Rockette: 20 x 4
  • Squat: 15 x 1
  • Merkin: 15 x 1
  • Imperial Walker: 10 x 1
  • Cherry-Picker: 10 x 1

[ The Thang ]

(Mosey to WFP Track)

(1) Quarter Pounder

    • 25 merkins
      • Take a lap
    • 25 squats
      • Take a lap
    • 25 Mountain Climbers
      • Take a lap
    • 25 BBSs
      • Take a lap
    • Recover after your 4th lap here – crush some flutter kicks until the 6 is up
      • 25×4

(10 count)

(Mosey to Parking Lot before Neyland Drive)

(2) Quarter Pounder with Cheese (Rock)

    • Grab a rock from the pile
    • Middle of the parking lot: 25 rock get-ups
      • Rock on ground — deadlift — squat — chest press — deadlift rock down = 1
    • Mosey/walk to the Left end of the parking lot island with your rock
      • 25 Curls (1 count)
    • Run back a round to the start
    • Rinse and Repeat
      • 2nd Evolution: Each PAX executes 5 Rock Get-Ups
      • All PAX executes 5 Rock Get-Ups together
        • Walk to Left end of parking lot with rocks
      • Ring of Fire Curls with Rock + 1 merkin in between
        • Going in a circle, 1 PAX calls out the curl rep —> every PAX executes 1 merkin —> ring of fire style up to 25 reps
    • Replace rocks

(20 count)

(Mosey R on Neyland Drive to big parking lot by Neyland)

(Mosey to the top of the lot by way of stairs)

(3) The Neyland Pass + Feels Like ‘98

    • PAX pause before going under Neyland
      • Execute 10 down/up incline merkins on rail
    • PAX mosey down under Neyland
      • Every Gate sign (8) = 5 squats (1-count)
    • After Gate 8 —> PAX mosey in front of gate gazing on the field
      • Q leads Flutter-Kicks on a 4 count in 2 groupings of 30 + 1 grouping of 38 = 98 reps of Flutter Kicks (‘98 may be gone but never forgotten)

(20 count)

(Mosey up from under Neyland via stairs – Bear Crawl up last 3 rows)

(American Indian Run at the top to an outlook overlooking WFP)

(Mosey down below engineering buildings down by stream separating the university + WFP)

    • PAX circles up by the right in front of the stream and executes 20 SSHs on a 4 count)
    • PRE-BOM: “Leadership should cause disruption”
      • Q encourages men to think about that on the mosey home

(PAX links up in 2 man teams —> Battle Buddy American Indian Run back to AO)

[ Mary ]

(1) Quarter Pounder

    • 25 x 4 Flutter Kicks
    • 25 Lower LBCs
    • 25 x 4 American Hammers
    • 25 x 4 flutter kicks

[ COT ]

  • # off —> 6 
  • Name o Rama
  • FNGs
    • Jon Connor “Livestrong” Davis
  • BOM

[ QSource by David “Dredd” Redding ]

I recently received a copy of “QSource” by Dredd in the mail and it is PACKED with leadership strategies and tactics and ideologies that HIM are called to. Definitely worth the read and felt like this was something I wanted to share in my BOM, probably because I needed to hear it the most (typical of Q BOMs right??). So here are some instrumental passages taken out of the first chapter of QSource.

”Because it induces movement, leadership causes Disruption.”

    • Leadership wrenches people away from the place at which they were determined to to remain. It causes them to question the foundation of their belief that their status quo was desirable, and that stasis was in their best interest. It attacks the palpable (but false) sense of security that inertia provides.
    • Like the agitator in a washing machine, leadership dislodges things long embedded in people’s emotional fabric”
    • If a man calls himself a leaders but does not cause Disruption by initiating movement, then he is not practicing leadership. He might be doing something else, like managing or governing, but he is not leading.
    • A leader is a person who influences movement to advantage.

Takeaways to let marinate:

    • Leaders influence movement to advantage
    • Because it induces movement, leadership causes Disruption
    • A great Leader’s legacy is built on love.

 

    • What needs to be dislodged from your emotional fabric? What needs disruption in your life?
    • As HIM we are expected to lead – not just those we love, but lead ourselves as well. Lead BOTH yourself  and those you love to movement and the advantage.

Rain Plans

THE SCENE: Lower 70’s, started with a drizzle ended with a downpour
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Shoulder Taps, Tempo Squats, Rockettes
THA-THANG:
Went to the coupon pile by L&N and got ourselves a brick. Moseyed with our bricks over to the 11th street garage. Here we had 4 cones spaced out on the opposite end of the garage. We did suicides, running to the 1st cone and back, then to the 2nd cone and 1st cone and back, and so on til we hit all 4. Each cone had an exercise assigned to it.

  • Round 1 (with our rocks): Cone 1= 15 curls, 2= 15 tricep extensions, 3= 15 shoulder presses, 4= 15 goblet squats
  • Round 2 (without our rocks): Cone 1= 15 LBCs, 2= 15 Merkins, 3= 15 American Hammers (4ct.), 4= 15 Hand Release Merkins
  • Intermission: Took a break from suicides with 1 minute wall sits, 5 reps of slow merkins, then another minute of wall sits and 5 more reps of slow merkins
  • Rinse and Repeat: We did all the above one more time through

MARY:
Ran back to under the bridge, did some flutterkicks and grasshoppers, ended with the word there and then took our rocks back
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Mr. Wedgie talked about being a bit of an overplanner at the Quacken yesterday. I had been reading Proverbs earlier and one of my favorite verses that Wedgie reminded me of is “In his heart a man plans his course, but the Lord determines his steps” (Prov. 16:9) I think this can often sound like “My plans are useless because at the end of the day God decides what happens”, but the accurate way to hear this is “my plans succeed because the Lord allows them to”. My campus ministry has made all sorts of plans to accommodate for the restrictions on campus in order for us to continue to minister to UT students, but at any point in the future we could be told to limit our numbers even more, to no longer meet on or near campus, or that we aren’t even allowed to come to campus at all. So right now we’ve been spending a lot of time praying about and reminding ourselves that our plans are worth pursuing, but that should our plans change we should be content and remember that the Lord is still sovereign. So I encouraged all of us to continue to put effort and thought into our plans, but to hold onto them open handed and be willing to see them change

Happy 11s Day

[ Welcome/Intro/Safety-Brief ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • Name is Steam and I’m honored to be your Q this morning
  • FNGs?
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition – meaning that you made a conscious choice to be here – you’re here on purpose
    • I don’t know any injuries you may or may not have – you do. If there’s anything you need to modify this morning feel free to do it. We start and end with the same number. Push yourselves and the men around you.
  • Do something a little different today:
    • Posted in Johnson City a few weeks ago and they did this at the beginning and I thought it was really cool.
    • (1) Pray over the men and our time

[ Warm-Up Xs ]

  • SSH: 11 x 4 IC
  • Rockette: 11 x 4 IC
  • Cherry Picker: 11 x 4 IC
  • Imperial Walker: 11 x 4 IC
  • Little bit of this (arms/back stretch)
  • Little bit of that (arms/back stretch)
  • 5 burpees

Pre-step off: Ruck has med gear, water – feel free to throw anything in. I’ll have my phone throughout as well

[ PT ]

(Mosey to Big Ball stairs)

1 – 11s

(Split up the group in 2 if need be for #s)

  • At the base: 1 Squat
  • 1st plateau: 10 man-makers
  • R & R (9/2, 8/3, etc)
  • Group 1: go counter clockwise
  • Group 2: go clockwise

(11 SSHs)

(11 count)

(Mosey to bridge across water to Amp)

  • across the bridge: walking rockette = walkette
    • Kick leg up and touch with opposite hand

(Mosey to amphitheater)

2 – 11s (Ping Pong – Down)

  • Stage: Box jumps (or step-ups) – make sure to stand up it you can (good form)
  • Top: pull-up/chin-up
  • After you complete whatever # of pull-ups /chin-ups you’re on each time — run around your respective side back to the stage
  • start with 11 box jumps — 11 pull-ups/chin-ups
  • 10:10
  • 9:9
  • So on and so forth
  • PAX finished with 11 up/down incline merkins on the stage + running up to the top of the amp and knocking out 11 pull/chin ups

(11 SSHs)

(11 count)

(American Indian run back to AO)

[ COT ]

  • # off – 11
  • Name o Rama
    • Postman, PDA, Jenner, Clark, Bilko, Swanson, Walrus, Magic Mic, Half Calf, Abort, Steam
  • FNGs – none
  • BOM
  • Has 2020 been hard? Have you ever found it hard to lead in your marriage or relationship or job?
  • Quote from a young man who just graduated that G-6 and I both know that’s now serving dutifully in the Army full-time and he dropped this knowledge on us sometime last year and I’ve always kept it close because it’s relevant and makes sense:

“Leadership should be a burden, if should be hard.”

            – Tanner Swanner

  • Leadership is not always easy, it’s just not. But do you have enough in the tank and enough grit to lead yourself so that you can lead others?
  • Spoiler alert: you do.

This verse ties in well along this topic, and the 4 different versions below say it a little differently but there are a few words I want to draw out/point out:

    • “strength of soul”
    • “greatly emboldened me”
    • “encourage me by giving me strength”
    • “made me bold with strength in my soul”
  • Psalm 138:3 (ESV): “On the day I called, you answered me; my strength of soul you increased”
  • (NIV): “When I called, you answered me; you greatly emboldened me.”
  • (NLT): “As soon as I pray, you answer me; you encourage me by giving my strength.”
  • (NKJV): “In the day when I cried out, you answered me; and made me bold with strength in my soul.”