F3 Knoxville

Category: Big Ball

Learning From Others

THE SCENE: Perfect: lower 60’s, started off a bit foggy then ended up clear and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Arm Circles x 15 forwards and backwards, Tempo Squats x 5 slowly, Tempo Merkins x 5 slowly
THA-THANG:
Numbered off into two teams, each of the following exercises was treated as a team competition

  • Round 1: Each team raced across the event lawn, but our mode of transportation was Monkey Jumpers (3 Monkey Humpers followed by a Broad Jump). First team fully across would have won, but we got kicked off the grass so we called it a tie.
  • Round 2: moseyed over to the other event lawn with the new patio. This time we did 11’s as teams, but with a few twists. Between each exercise was 11 steps of Bear Crawl Toe Taps going forward or Crawl Bear Toe Taps going backward. The exercises were Burpees and Single Leg Merkins. So the first set was 1 Burpee, 11 steps of Bear Crawls with toe taps each step, 10 Single Leg Merkins, then 11 steps of Crawl Bears with toe taps each step. Team One won this one.
  • Round 3: Still at the other event field, we paired off within our teams for Doras, first team for all pairs to finish wins. Exercises were 100 x Single Leg Burpees, 200 x Star Jumps, and 300 x Big Boy Sit Ups while one partner runs up the pathway and touches the far light post and runs back. We had to call it for time, but Team One was the closest to finishing and won on a technicality.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I mentioned at the start of the workout that I didn’t come up with this, and that it was actually a workout I hopped in on with one of the AO’s in Nashville a few weeks ago while visiting family. Building off of Swanson’s encouragement to seek out and be willing to receive accountability, I encouraged us to couple that with seeking to also learn from others, both here and from outside sources or people outside of our normal circles. Like I had mentioned, I learned this workout from another AO and would never have thought of it on my own, and I tend to pay attention to others’ Q’s and take note of what I like and incorporate them into my own workouts. Supposedly Einstein is quoted saying that when we stop learning is when we start dying, so let’s go out of our way to learn from one another and not become complacent with what we know

Make It Count

THE SCENE: Cool, calm and collected
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Tempo Squats x 10

Manly Arm Circles IC x 10 forward and backwards

Tempo Merkins x 8

Tempo Lunges x 5 each side

Mountain Climbers IC x 10
THA-THANG:
1) Ran to get a coupon, then walking lunges x 50 yards (approx)

2) 20-15-10

  • Run a set of stairs at Big Ball
  • 20 Hand Release Merkins
  • 20 Squat Press with Coupon
  • 20 Mountain Jumpers
  • Run 2 sets of stairs at Big Ball
  • 15 Hand Release Merkins
  • 15 Squat Press with Coupon
  • 15 Mountain Jumpers
  • Run 3 sets of stairs at Big Ball
  • 10 Hand Release Merkins
  • 10 Squat Press with Coupon
  • 10 Mountain Jumpers

3) Make It Count

Broad Jump approx 25 yards and count how many jumps it takes.  That number is used for the circuit

  • Squat 3x your number
  • Squat Jump 2x your number
  • Step Jumps x your number
  • Run a lap

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Told a little about my story of my volunteer trip to Guatemala to build schools in 2014.  The big thing I noticed was that the community there had very little.  Very little clean water, not much food, cramped living conditions, rundown classrooms, etc.  But what they did have was gratitude, smiles, kindness and community.  They made us volunteers feel appreciated.  Like we were rockstars.  They treated us like friends.  Over in the U.S. we often don’t have that.  We have complaining and fighting and negativity.  Remember all that you do have to be grateful for.  Be neighborly and be kind to people.  Smile and say hello.
MOLESKIN:

ANNOUNCEMENTS:

Field Day at the Big Ball

THE SCENE: Hot and sticky, lower 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Arm Circles x 15 forwards and backwards, Tempo Squats x 10, Tempo Merkins x 8, This and That
THA-THANG:
Ran across the field while I dropped 4 cones about the same distance apart from each other. Th rest of the workout were rounds of different exercises at each cone, crossing the field to get to each cone in a different way each round, followed by a lap around the field once finished

  • Round 1: Bear crawls across the field to each cone. Cone 1 – 30 x Cobra Merkins. Cone 2 – 25 x standard Merkins. Cone 3 – 20 x Carolina Dry Docks. Cone 4 – 15 x Body Builders. Cooldown lap
  • Round 2: Broad Jumps across the field to each cone. Cone 1 – 30 x Sumo Squats. Cone 2 – 25 x Flutterkicks (4ct). Cone 3 – 20 x Edward scissor legs (4ct). Cone 4 – 15 x Lunges (each leg, 30 total). Cooldown lap
  • Round 3: Crab Walks across the field to each cone. Cone 1 – 30 x LBCs. Cone 2 – 25 x American Hammers (4ct). Cone 3 – 20 x BBSs. Cone 4 – 15 x Freddie Mercurys (4ct). Cooldown lap
  • Round 4: Walk/jog across the field to each cone. Cone 1 – 15 x Burpees. Cone 2 – 15 x 180* Squat Jumps. Cone 3 – 15 x Get Ups. Cone 4 – 15 x Hand Release Merkins. Cooldown lap

After this we finished with one last sprint across the field, ending back at the fountains with less than 30 seconds to spare

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Pointed out how here at F3 I’ve noticed a trend of quoting, looking up to, or talking about past presidents, generals, and other leaders involved in WW1, WW2 and other large scale conflicts. I shared that the guy who discipled me when I was in college once said that since God is sovereign He chose those men to be born in the time of those conflicts and battles, knowing they’d be a part of it. But we weren’t born during these times, so what battles or conflicts did God keep in mind when deciding when we should be born? I pointed out that if we’re claiming to be “high impact men”, we shouldn’t only look back on past heroes, but also look at the problems we’re dealing with now and consider if these are our battles we were born for. Lord willing, none of us are riding into battle on horseback with bullets flying past us, but we are living in a time where our nation faces plenty of other kinds of conflicts. The obvious being the racial tensions and injustices we’re currently addressing and this global pandemic. But also take note of the following:

  • >40% of Americans are obese; >30% of Americans are overweight; roughly 3/4’s of Americans are not at a healthy weight
  • In the US, roughly 40% of marriages end in divorce; roughly 25% of married men have an affair; even roughly 10% of pastors have an affair
  • 35% of all internet downloads are pornographic; 25% of all internet searches pertain to sex; 70% of men ages 18-24 view pornography regularly
  • In the US, roughly 15% of women have been raped or survived an attempted rape; roughly 34%of these women were below the age of 12 at the time
  • 1 in 8 Americans are technically classified as alcoholics
  • An estimated 10 million US citizens are victims of domestic abuse every year

We may not be storming beaches, but there is more than enough to fight for right now. MLK said, roughly, that what we have to repent of isn’t just the vitriolic words or violent actions of a few bad men, but also the silence and indifference of a lot of good men. High Impact Men take action towards whats happening in front of them, not just honor the actions that took place behind them

ANNOUNCEMENTS:
New Logo contest is going on, we’ll continue sending guys to help out with F3 Morristown the next couple weeks

Memorial Day at the Big Ball

THE SCENE: Perfect weather.  Not too hot, not too cold
F3 WELCOME & DISCLAIMER

I am not a professional.  You are here on your own accord so push yourself but modify if needed.
WARM-O-RAMA:
SSH x 20

Tempo Squats x 15

Tempo Merkins x 10

Baby Arm Circles
THA-THANG:

Mosey to Sunsphere for some ladder work:

  • 5 Burpees
  • 10 Merkins
  • 15 squats
  • 20 American Hammers (2 ct)
  • 25 LBC’s
  • 30 Mt. Climbers (2 ct)
  • Between each exercise run to far steps, bear crawl up stairs, run back to the base of the Sunsphere.

Mosey to new yard area:

– Bear crawl 360 up the yard IC 10 reps each direction.  Lunge the remainder of the yard.

– Beginning at one corner, 5 Merkins, 10 squats, and 15 SSH – run 1 lap around yard.  Repeat exercises then run 2 laps around yard.

Mosey to L&N:

With coupons: 25 curls, 25 OH presses, 25 triceps – 20 flutter kicks.  Repeat coupon exercises with 20 reps each.

MARY:
Walked single file around the Veterans Memorial in silence thanking God for the sacrifice paid by the men and women who have died for our freedoms.  Ended back at the AO.
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:
Personal thoughts from reading Philippians chapter 1.  Paul, writing from prison, is praying for others, sharing the gospel with courage and encouraging others in their walk with God and they too share the gospel “without fear”.  His mind isn’t focused on his immediate trials but on eternal things.  Key words from this chapter I noticed he wrote from prison.  Joy, yearn for you, confident, without fear, Christ is proclaimed and in that I rejoice, eager expectation, full courage, hope, convinced, joy in the faith, standing firm, not frightened.

Verse 27 “Only let your manner of life be worthy of the gospel of Christ.”

Question to myself and us as men, “What is my attitude and outlook during difficult times?”  Paul was in prison but still kept pushing forward with what God wanted him to do.
MOLESKIN:

ANNOUNCEMENTS:

Welcome FNG Gilette.

Reverse Suicides (Stage Hand Co-Q)

THE SCENE: Lower 60’s and foggy, ended up sunny and warm by the end
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Michael Phelps, This and That, Stagehand’s new groin stretch, Quad stretches
THA-THANG:
Moseyed around to the front of the conference center by passing the amphitheater and crossing the bridge. At the conference center we had 4 cones set up about 10 yards a part with a total of about 50-60 yards from start point to last cone. We did five rounds of reverse suicides, meaning 1st set we ran to the furthest cone and did an exercise and ran back, then 2nd set we ran to the furthest cone and then the second furthest cone and then ran back. We did this until each cone was hit, each of which had different exercises

  • 1st Round: Cone 1 – Merkins x 10, Cone 2 – Big Boys x 10, Cone 3 – Plank Shoulder Taps x 10 (4 count), Cone 4 – Lunges x 10 (each leg, 20 total)
  • 2nd Round: Cone 1 – American Hammers x 10 (2 count), Cone 2 – Carolina Dry Docks x 10, Cone 3 – Squats x 10, Cone 4 – Burpees x 10
  • 3rd Round: Cone 1 – Overhead Claps x 10 (4 count), Cone 2 – Flutterkicks x 10 (4 count), Cone 3 – Cobra Merkins x 10, Cone 4 – Little Baby Crunches x 10
  • 4th Round: Cone 1 – Edward Scissor Legs x 10 (4 count), Cone 2 – Hand Release Merkins x 10, Cone 3 – Freddie Mercury x 10 (4 count), Cone 4 – Walkout Merkins x 10
  • 5th Round: Asked each of the guys what their favorite exercise was and assigned each to a cone, we came up with: Cone 1 – Oblique Crunches x 10 (each side, 20 total), Cone 2 – Merkins x 10, Cone 3 – Broad Jumps x 10, Cone 4 – Squats x 10

Finished this quicker than expected, so we moseyed over to the amphitheater to do 11’s for the remainder of the time. Body Builders at the bottom, Pull Ups/Inverted Rows at the top

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Talked about how recently I’ve been reading a bit about the importance of how we use our time, but have been hearing about opposite ends of the spectrum. On one hand we have so much grabbing our attention and demanding our time that we need to relearn how to not be preoccupied, or even how to be content with boredom. While on the other hand, our time is valuable, it was bought with the blood of Christ and our days are numbered, there’s nothing we can do to earn or win back more time. So I encouraged us to be thinking through where in our lives should we dial back our usage of time and be more present to whats in front of us, rather than needing to constantly be working or distracted, and also where in our lives should we rethink how to make more of the time we give to things, acknowledging that our time is valuable

ANNOUNCEMENTS:
F3 Morristown official launch is two weeks from today I believe