F3 Knoxville

Category: Big Ball

Down Pour at the Big Ball

THE SCENE: Started out great in the 50’s but ended with massive down pour.
F3 WELCOME & DISCLAIMER:

Welcome to F3 (Fitness, Fellowship, and Faith).  I’m Duggar and I am not a professional.  You made the decision to be here and you know you’re injuries and limitations.  Push yourself but don’t hurt yourself.  There is no charge to be here, just your motivation to get better and push those around you to get better.

WARM-O-RAMA:
SSH x 25 IC

Imperial Walkers x 20 IC

Merkins x 10 IC

Mountain Climbers x 20 IC

Squats x 20 IC
THA-THANG:

Using the info from the Q101 last Saturday:

Mosey to the amplitheater –  Battle Buddy

  • 100 Merkins (partners alternate doing 10 reps each until 100 reps total is reached, holding plank between rep cycles)
  • 100 LBCs (Same: holding shoulders up 6 inches between rep cycles)
  • 100 Squats (Same: holding Al Gore between rep cycles)

Was going to mosey to the nearby field but the rain forced us to stay under cover – The BEAST

Start at #1 stairs, run to #2 for 6 reps, run to # 3 for 6 reps, run to #4 for 6 reps, back to #3 (6 reps), #2 (6 reps), #1 (6 reps)

  • Merkins
  • LBCs
  • Squats
  • Wide Merkins
  • Burpees

MARY:

Let people pick various exercises for a little ring of fire.

Mosey back to AO (again, due to rain we elected to finish in the dry) for some rounds of Flutter Kicks x 25 IC and Big Boy Sit-ups x 20 OYO.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Quote from Gen. Jim Mattis book “Call Sign Chaos, Learning to Lead”.  Jackie Robinson epitaph “A life is not important except in its impact on other lives.”
MOLESKIN:
Let’s live our lives in a way that benefits others.  Encourage, help, mentor, serve, listen.
ANNOUNCEMENTS:

Prayer requests:  Huffy’s shoulder, family who lost a loved one  Announcements:  Morristown launch April 4th

Big Ballin’ Monday

THE SCENE:

The Big Ball Ruckers just got done, cars started pulling up, the weather was cooked to perfection.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • Name is Steam and I’m honored to be your QIC this Monday morning
  • Any FNGs?
  • Let’s get a couple things out of the way before we jump in:
    • I’m not a professional
    • You’re here on your own volition
    • I don’t know what injuries you may or may not have so while this is a workout I planned – no one is going to make you do every single rep to perfection so if you need to modify anything we do this morning feel free to do so!
  • Here’s the challenge with that – push yourself and the men around you – let’s get to work this morning.

WARM-O-RAMA

 

( The 1st exercise is________ )

( Ready position: Move! )

( In Cadence: Exercise! )

  • SSH: 20 x 4 IC
  • Imperial Walker: 15 x 4 IC
  • Rockette: 10 x 4 IC
  • Merkin: 5 x 4 IC

THA-THANG:

[ Ring of Fire – Inside AO ]

  • Assemble battle buddy teams
  • As a team:
    • 50 Incline Merkins
    • 50 Dips
    • 50 pole-pulls
    • 50 box jumps
  • BB1 is executing their exercise while BB2 is taking 2 laps around this ring because we’re 2 days into March
  • If you get done: flutter kicks on the bench

(10 count please)

(Mosey to the top of Amphitheater)

[ 11s ]

  • Top: chin-ups/pull-ups
  • Bottom of your respective side: Squat (1 count)
    • Start with 1 chin-up :: 11 calf-raises
  • Recover on the stage when you’re done
  • PAX executes core work and then picks up the 6 team

(Mosey to Big Ball Stairs)

– PAX bear crawls up 2 flights of stairs and then holds the squat until everyone bear crawling is on top

*1 of the PAX goes down – breathing and conscious, but just some lightheadedness*

Everyone recovers back at the bottom of the stairs.

Q instructs Swanson to lead PAX up stairs again while Q and north provide support for downed PAX member.

Q talks and provides minimalist support while Abort sprints back to cars to get water. Q had a ruck with medical gear & CPR but made the final decision before leaving the car to not bring water in the ruck.

LESSON: You don’t need it until you do. Better to have it and not need it than need it and not have it.

Downed PAX recovers, slowly, drinking water, and the rest of the PAX finish from bear crawl stairs.

Abort and Jenner provide support as Q leads PAX in 1 final bear crawl/merkin charge up the stairs and beyond and back. When they arrive back down where Abort and Jenner and downed PAX member is, the decision is made for one final exercise and to hold the COT here,  instead of moseying back to AO, taking into consideration the recovering PAX member (Great suggestion by G-6).

PAX circle it up and execute 20 down/up merkins. Done.

COUNT-OFF & NAME-O-RAM

17 PAX – No FNGs

CIRCLE OF TRUST/BOM:

(1) 2 Timothy 1: 1-7 & (2) 2 Timothy 4: 6-7

(1) You then my child, be strengthened by the grace that is in Christ Jesus, and what you have heard from me in the presence of many witnesses entrust to faithful men, who will be able to teach others also. Share in suffering as a good soldier of Christ Jesus. No soldier gets entangled in civilian pursuits, since his aim is to please the one who enlisted him. An athlete is not crowned unless he competes according to the rules. It is the hard working farmer who ought to have the first share of the crops.

(2) For I am already being poured out as a drink offering, and the time of my departure has come. I have fought the good fight, I have finished the race, I have kept the faith.

My aunt read this to us at the dinner table this past weekend and it made the hairs on the back of my neck step up. It challenged me to ask myself a few thought-provoking questions (TPQs) such as:

  • What do I allow myself to get entangled in throughout the week that is preventing my from being who God is calling me to be?
  • Who am I aiming to please this week // Who is enlisting me?
    • Work? Circumstances? Jesus? Etc Etc Etc…

The run you race as a man is a long one. It’s one that is righteous, but it is one that is long and difficult as well sometimes. I love in 2 Timothy 4:6 that it says “I am already being poured out as a drink offering…” You are being utilized for the Kingdom and for the Lord already, in your home, in your relationships, in your work, in every sphere of influence He has uniquely placed you in. To bring glory to Him – keep running that race, keep fighting that good fight, and keep the faith, even when the race gets dark and heavy, remember to look up and realize the name of the game is one foot in front of the other.

MOLESKIN:

  • It’s okay when things don’t go to plan. You must learn to react and adapt swiftly and appropriately, especially when there is potentially a life at stake/a downed PAX member

 

  • You will never be 100% prepared for every single scenario that you might encounter. HOWEVER, it is important to be as prepared as you can. I did not put water in my ruck when I left my car and walked to the AO this morning. It was right there and I left it in my car. And a time came when one of the PAX under my command/responsibility needed it and I didn’t have it on-hand. You don’t need it until you do – and it’s better to have it and not need it than need it and not have it. This was a great example of that this morning.
  • This is what High Impact Men do – step up, react, and adapt. Special shout-out to Abort and Jenner and Clark for doing just that this morning.

 

Sweet, Steamy 16

THE SCENE:

Colder than a polar bear’s toe-nail in the middle of winter in Antarctica – BUT GOOD TO BE ALIVE

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • Name is Steam and I’m honored to be your QIC this morning
  • Couple things before we begin:
    • Not a pro
    • You’re here on your own volition – you made a choice to be here this morning: make it count!
    • If you need to modify anything we do this morning feel free to do so but push yourself and those around you. They deserve it and so do you.
  • I will have my phone, water, CPR and a med kit inside my ruck just so everyone is aware as well. If you got keys/wallet/whatever go ahead and throw em in there


WARM-O-RAMA:

 

  • SSHs: 12×4 IC
  • Rockette: 12×4 IC
  • Windmill: 12×4 IC 

  • Baby Arm Circles: 6×4 F & 6×4 B
  • Mountain Climbers: 12×4 IC
  • Army Standard Merkins (shoutout to Soot): 12×4 IC

THA-THANG:

 

(Mosey to new small track)

  1. The 50 Cent
  • Battle Buddy up
  • Execute 10 BB sit-ups (only 1 BB)
    • Take a lap together
  • Execute 10 BB sit-ups (other BB)
    • Take a lap
  • Rinse & Repeat until each BB has completed 50 total BB sit-ups
    • As a team y’all will switch who is executing the BB sit-ups before the lap = 10 laps total as a team

(15 count)

(Q calls on the 2 FNGs to share a fun fact about themselves as PAX are catching their breath)

(mosey to closer side of the small bridge over WFP water)

  1. 27s
    • Battle buddy up
    • 1 side of the water/abyss: merkins (1 count)
    • Roundabout (other side): lunge (1 count)
    • Start with 26 merkins here :: 1 lunge there

(Q reminds PAX that it’s okay if the plan doesn’t go exactly as planned – push hard for 10 minutes and see where we are together)

  • PAX gets down to 20 merkins together and CRUSHES 10 minutes of 27s

(PAX mosey up the stairs towards the big ball and then back down facing the greenspace)

  • 2 columns
  • BB American Indian Run back to the AO
    • BB team in the back sprints up and recovers to the front
  • A Big Ball Classic: Cadence Call on the mosey back home aka Call & Repeat
    • “F3”
    • “Good for You”
    • “Good for Me”
    • HOOAH”
    • “HA-HA”
    • “HOOAH”
    • HA-HA”
    • “1 2 3”
    • “I love F3”
    • “4 5 6”
    • “Picking Up Sticks”
    • ” 7 and 8″
    • “F3 is great”
    • “9 and 10”
    • “Let’s do it all again”
    • “HOOAH”
    • “HA-HA”

MARY:

 

(PAX circle back up in the AO with 60 seconds left in the game)

  • SSH: 20 x 4 IC

COUNT-OFF & NAME-O-RAMA

14 PAX – 2 FNGs

PAX: G-6, 8 Seconds, Clark, Swanson, Backdraft, Post Man, Half-Calf, Abort, Amazon, Dovetail, Bubblewrap, Reverb, Walrus, Steam

FNGs: Juice Box and Waco

CIRCLE OF TRUST/BOM:

 

[ The Process of Pruning ]

MOLESKIN:

 

  • John 15:1-2 = “I am the true vine and my father is the vinedresser. Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit.”
  • Definition = “to trim by cutting away dead or overgrown branches or stems, especially to increase fruitfulness and growth”
  • Wikipedia: The practice entails targeted removal of diseased, damaged, dead, non-productive, structurally unsound, or otherwise unwanted tissue from crop and landscape plants
  • This is not an easy process or even a fun process for the tree I’m sure.
  • Thinking about the process of pruning, think about this: The pruner cares too much/loves too much to let their tree/shrub be covered with structurally unsound or diseased/damaged limbs. The Father loves us so much – that He would lead us into the fire and walk with us through it as He continually prunes us and refines us as High Impact Men for HIS glory.

Keep the Faith & Fight the Good Fight men!

Turf in your Turf

THE SCENE: Cool and a little damp
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
Warm up mosey towards rail road tracks with leg burner every 30secs
10 squats
10 lunge (r/l = 1)
10 jump squats

Cross tracks carefully

Mosey to rock pile in corner of parking lot. Select two coupons to bring with you.
Mosey to soccer field. Stopping every 30 seconds for arm blaster
10 curls
10 front raises
10 tricep ext

THA-THANG:
On soccer field – Coupon bear crawl to mid field – Drop coupon and 80% sprint to other side

10 squats
10 lunges (l/r = 1)
10 jump squats

80% sprint to mid field pick up coupon and bear crawl to other end line

Carry coupon over head length of field at a 50% sprint – Drop coupons and complete:
5 burpees
10 bbs
4 burpees
10 bbs
3 burpees
10 bbs
2 burpees
10 bbs

Carry coupon over head length of field walk to 50% sprint – Drop coupons and complete
5 burpees
10 bbs
4 burpees
10 bbs
3 burpees
10 bbs
2 burpees
10 bbs

and just for giggles –  tunnel of love to each PAX crawled through three times

Mosey back to rock pile to drop coupons
Mosey back to AO

MARY:
no time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Impostors are preoccupied with acceptance and approval. Becuase of their suffocating need to please others, they cannot say no with the same confidence with which they say yes. And so they overextend themselves in people, projects, and causes, motivated not by personal commitment but by the fear of not living up to others’ expectations.
***Impostor is the authors term for the false self that we portray to the world around us.
Brennan Manning – Abba’s Child
MOLESKIN:
2nd breakfast anyone?
ANNOUNCEMENTS:
Q 101 this saturday

Morristown launch in April

Never been in the Big Ball

THE SCENE: 45* and despite the forecast, no rain.  Not sure if I was actually awake or if it was all a dream…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Iron squats
Seal claps
Merkins
Imperial walkers
THA-THANG:
Collect everyone’s keys/phones and mosey out of the start point along the sidewalk adjacent to the convention center, until reaching the Big Ball.  Pause in the shadow of the Big Ball for a set of leg blasters, where Swanson and myself surprise a few by saying we’ve never been in the Big Ball.  To recover from the shock, we blast our legs.  No rest in between: 10 tempo squats in cadence, 10 lunges on four count in cadence, 10 jump squats OYO.

Continue mosey up the stairs beside the Big Ball for descending ladder routine.  I’d planned for rain but was sick of the garage and amphitheater so we moseyed to the overhang on the corner of Clinch Ave and Henley St.  Work your way down the list until you complete the last exercise, then run up the stairs, across the pedestrian bridge across Henley St, and return.  Rinse and repeat removing the lowest number exercise each time through.  Oh yea and touch every stair up and down the stairs.

  • 10 merkins
  • 9 squats
  • 8 sit ups
  • 7 OH claps (4 count)
  • 6 jump lunges (left right = 1)
  • 5 burpees
  • 4 V ups
  • 3 side lunges (each leg)
  • 2 tuck jumps
  • 1 SSH

After about five iterations for the jack rabbits and four iterations for the Clydesdales I polled the audience: Continue through the list until we all complete the ladder, or move on to something else fun.  A reluctant few finally spoke up and said move on, so we did.  Everyone grabbed their laundry and we moseyed back down the stairs beside the Big Ball and underneath where we’d done leg blasters.  I am trying to get some guys to VQ soon, so I took the opportunity to let them lead.  We all did 5 pull ups on the beams, then met out front.  I’d call out someone and ask them to pick an exercise, and lead us in 10 reps of it.  Went something like:

  • 5 pull ups
  • Swanson – led 8 count bodybuilders
  • 5 pull ups
  • Postman – led plank jacks
  • 5 pull ups
  • Walrus – led SSH
  • 5 pull ups
  • Huffy – led V ups

After Huffy finished everyone just assumed 5 pull ups, but I told them to grab their laundry and mosey as we were getting short on time.  Once we crossed WFP Drive onto the sidewalk, told everyone to give it all they had on the sprint back.

MARY:
10 sit ups OYO
Flutters
10 sit ups OYO
American hammers
COUNT-OFF & NAME-O-RAMA
12 including 1 FNG: Swanson, Postman, Huffy, Walrus, Jenner, Half Caff, Bubble Wrap (FNG), Dovetail, Passport, G6, Backdraft, Abort (QiC)
CIRCLE OF TRUST/BOM:
Victor Frankl quote from Man’s Search for Meaning: “Love is the only way to grasp another human being in the innermost core of his personality.  No one can become fully aware of the very essence of another human being unless he loves him. By his love he is enabled to see the essential traits and features in the beloved person; and even more, he sees that which is potential in him, which is not yet actualized but yet ought to be actualized.”

Amazon spoke on Saturday about focusing on helping someone else when you’re struggling and in doing so you tend to forget your own pain.  This quote takes that a step further and says that by learning to love our brothers, we truly find and can admire their gifts.  And by realizing those traits in others, we also discover our own potential.
ANNOUNCEMENTS:
Q101 this Saturday, possibly cancelling Big Ball workout to join.  Half Caff has another shirt design which is nearly ready, look for shirt order link soon.