F3 Knoxville

Category: Big Ball

sweating it out in the garage

THE SCENE: Phone said 59* and lots of rain, definitely warm for January
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up started in 11th Street Parking Garage, which is where we stayed for duration.  Lots of rain, plenty of lightning too…
Merkins
Squat and reach
Grady corns
Imperial Walkers
SSH
THA-THANG:
Mosey up the ramp to the fourth level of the parking garage (the bottom floor is 3? Haven’t figured that out yet).  Routine is the BOMBS Escalator, the Bombscelator? Anyhow, BOMBS done escalator style.  Start with B, run the length of the garage and back.  B O, run.  So on and so on.

  • Burpees x10
  • OH Claps x20
  • Merkins x20
  • BBSUs x20
  • Squats x40

Quick 10 count and mosey on, up another level to the fifth level of the parking garage.  More chalk on the ground, this time just straight through the list for two rounds:

  • Monkey humpers x10
  • Squats x10
  • J-Los x10
  • Burps x10 (not burpees, just the foot thruster part)
  • Run a lap of the garage

Again rinse and repeat for two rounds.  Another quick 10 count, then run a half lap of the garage to get to the north stairwell.  There we did three sets of calf raises on the stairs, 15 reps per set.  First set regular, second set toes in, third set toes out for calf raises.  Then Oompa Loompa down the stairs to the bottom (squat each step taken).

MARY:
Flutter kicks
Hello Dolly
Flutter kicks
(There was a lot more in this same sequence but ran out of time, thank goodness)
COUNT-OFF & NAME-O-RAMA
5 Strong: Walrus, Cornhole, Huffy, Swanson, Abort
CIRCLE OF TRUST/BOM:
I’ve just struggled this week in getting out in the gloom.  My M has been struggling with fear at night.  Her grandmother’s apartment burned on Saturday (she made it out, but lost everything) and now she is terrified that our house will burn down while we sleep.  We’ve been unplugging almost everything we can before going to bed.  This is something that I really struggle with.  My reaction is to want to “fix” a problem, but this is not something I can really fix.  I just have to be supportive and help her move past her fears.  Huffy really brought it home, giving us Psalm 56:3 “When I am afraid, I put my trust in you” and added that every day our Lord challenges us to allow our faith to overcome.
MOLESKIN:
Prayers for Huffy, who had a skiing accident that has his shoulder in bad shape (yet he still makes it out to workouts, like a beast), prayers for Walrus who is trying to improve his marriage and working on things with his M, praise and prayers that Swanson had great news at the doctor

arms and legs

THE SCENE: 60 with just a little drizzle – felt really nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jog two laps with 5 Merkins (lap 1)/5 squats (lap 2) every 20-25 paces

THA-THANG:

Mosey to rock pile and Select two rocks, one for each hand that are equal with in size

20 reps of each x 3 rounds:
Curls
Tricep ext
OH press
Front raise
Bent over row
Chest press (on ground)

Replace rocks and mosey big ball steps

Oompa Loompa up the steps
Lunges on the flat
Oompa Loompa down the steps
Frog leap the flat

R and R x3

Mosey two laps with 5 Merkins (lap 1)/5 squats (lap 2) every 20-25 paces

MARY:
we started with 5 burpees, 5 sec rest – 4 burpees, 5 sec rest on down until 1 burpee, 5 sec
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Wait a minute, Doc. Are you telling me you built a time machine… Marty McFly from “Back to the Future” Doc was told that building a time machine would be impossible. but he didn’t let that stop him, he did it anyway. What are you being told is impossible – now go and do it.

MOLESKIN:

ANNOUNCEMENTS:

foggy tour de big ball

THE SCENE: I guess it didn’t feel as cold as it was… foggy and a little ice
F3 WELCOME & DISCLAIMER Yup, took care of the important stuff
WARM-O-RAMA:
We warmed up with a slow mosey in the direction of the amphitheater. Every 15-20 seconds we stopped and alternated between 5 merkins and 5 air squats.
THA-THANG:
The mosey continued to the rock pile adjacent to Neyland dr. We continued our alternating merkins and squats about every 15-20 seconds.

at the Rock pile we took a few minutes to do some static stretching and then were lead in a chorus of “Flower” by Moby while holding a friendly coupon.

We finished our time at the rock pile with 20 curls and 20 overhead chest presses. We gently put our rocks down and continued our foggy tour along the waterfront. the alternating merkins and squats continued until we reached the pedestrian bridge at volunteer landing. While ascending the steps to the ped. bridge we did our best oompa loompa impression both forward and then backwards.

Once on the ped. bridge we assumed it was save to cross but quickly realized that our alternating lunges were a little risk on the ice covered bridge. we safely crossed to the other side and approached the dreaded Walnut.

At the bottom of Walnut we thought it would be a good idea to “basket ball shuffle” to the top of the hill. This was such a great idea, we walked back to the bottom and shuffled back to the top facing the other direction to balance our now aching quads and hips out.

Now at the top, unable to feel out legs, we continued our Mosey back to the AO, stopping every 15-20 seconds for our alternating 5 merkins and 5 squats. We arrived back at the AO promptly at 6:15… thank goodness, because if we had time for Mary, we would have tired a new exercise = The Wolverine! We will save that for later…

MARY:
ran out of time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
there are a lot of lonely people out there… how can we interact with them to bring community
MOLESKIN:
I hate Walnut
ANNOUNCEMENTS:
Sign up to Q!

garage workout

THE SCENE: 40* and spotty rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Even/odd static stretch left/middle/right
Hillbillies
Little orphan Annie
SSH
Four count merkins after running under bridge for a dry spot
THA-THANG:
Mosey south towards amphitheater, pausing for last warm up of four count merkins under the bridge.  Hop up and continue moseying up the hill towards 11th Street, then into the parking garage. At the north end up of each floor of the parking garage, there are two exercises.  One for going up the garage, the other for coming back down.  Pretty simple:

Up Exercises

  • Burpees x10
  • Carolina dry docks x20
  • Ranger merkins x20
  • Staggered hand merkins x20
  • Wall worm between large columns on the wall

Down Exercises

  • Burps (leg thrusters) x20
  • Jump squats x20
  • Plank jacks x20 (four count)
  • Jump lunges x20 (four count, ouch)
  • Burpees x10

Two 10-counts and mosey back the way we came, out to 11th Street and back down World’s Fair Park drive.  Once we get under the bridge, partner up.  Partners run in opposite directions around the outside of the two bridge supports, each time they meet do a set of partner exercises.

  • Patty-cake merkins x10 (Three rounds)
  • High five Big Boy sits x10 (Three rounds)
  • Jump squat high fives x5 (Two rounds)

Mary under the bridge where it’s dry, because why not.
MARY:
Box Cutters
American hammers
LBCs
Boat/canoe
COUNT-OFF & NAME-O-RAMA
7 Strong including 1 FNG: Walrus, Swanson, Passport, G-6, Homewrecker (FNG), Postman, Abort
CIRCLE OF TRUST/BOM:
Really just spoke about the events that occurred yesterday, and how no day is promised to us.  Try to treat every situation with love and be a positive force to everyone you meet.  Leave no doubt.

keep it simple and keep moving

THE SCENE: 32* – a heat wave compared to the last few days
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins 4-ct x10
Mountain climbers x15
Shoulder taps x15
Prisoner squats 4-ct x10
Tempo lunge to sides x10
SSH x20
THA-THANG:
Run a warm up lap around the World’s Fair lawn and back past the fountains over to the war memorial.  15 minute AMRAP session of the following exercises:

  • Dips x10
  • Box jumps x10
  • WWII situps x10
  • Burpees x5
  • Four count merkins (hand release Army standard) x10
  • Sprint towards parking lot, up stairs, touch the wall and return

Quick 10 count after timer goes off.  Run back to fountains and complete another lap around the World’s Fair lawn, stopping just short of the fountains along the straight section of the sidewalk for worst DORA ever (debatable I suppose, but I wanted it to suck).  Partner up, partner A does exercises until Partner B returns.  Partner B bear crawls one light pole distance, then sprints two light pole distances before turning around and sprinting back to Partner A.  Exercises for Partner A:

  • Sit up ups x50
  • 8-count bodybuilders x50
  • Star jumps x50

This killed the remaining time, quick hop over to the fountains for BOM.

COUNT-OFF & NAME-O-RAMA
6 Strong: Duggar, G6, Huffy, Swanson, Walrus, Abort (Jenner started the workout but left shortly after warm up)
CIRCLE OF TRUST/BOM:
“Even in literature and art, no man who bothers about originality will ever be original: whereas if you simply try to tell the truth (without caring twopence how often it has been told before) you will, nine times out of ten, become original without ever having noticed it.”   – C.S. Lewis

Two things that stuck out to me about this.  I strive to keep my Q’s fresh or original, and in doing so generally end up in the same “style” that I always do.  I kept it simple for today, and in doing so got a great workout in and realized I’d probably avoided Dora’s for so long because I was afraid to use them.  The bigger takeaway for me, is what this quote says about truth.  Someone being truthful will be original nine times out of ten.  This made me reflect on how truthful I am, both in words but also in deed and to remain true to those who have placed themselves in my life and to myself as well.