F3 Knoxville

Category: Big Ball

Brickyard Invasion (Big Ball Assault)

THE SCENE: Clear-ish 32 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Overhead Claps x 40 IC

Imperial Squat Walkers x 10 IC
THA-THANG:

1/2 mile run

50, 40, 30, 20, 10 Reps of

  • Push-ups
  • Burpee
  • Dips
  • Squats
  • BBS

MARY:
Cap’n Thor

Flutters x 20 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Imagine yourself as a living house. God comes in to rebuild that house. At first, perhaps, you can understand what he is doing. He is getting the drains right and stopping the leaks in the roof and so on; you knew that those jobs needed doing and so you are not surprised. But presently he starts knocking the house about in a way that hurts abominably and does not see to make any sense. What on earth is He up to? The explanation is that He is building quite a different house from the one you thought of – throwing out a new wing here, putting an extra floor there, running up towers, making courtyards. You thought you were being made into a decent little cottage: but He is building a palace. He intends to come and live in it himself.

C.S. Lewis
MOLESKIN:
God has the best laid plans for you. Trust Him. Talk to Him. Let Him lead.
ANNOUNCEMENTS:

Like Mic

THE SCENE: Dark, wet, a bit rainy and lower 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Baby Arm Circles x 15 forwards and 15 backwards + 15 shoulder taps, Little of This and That, Michael Phelps, Cherry Pickers x 5, Imperial Walkers x 10
THA-THANG:
This workout was done with a basketball. Everywhere we went we ran Indian Runs, passing the ball to the person behind us and when the ball made it to the back of the line whoever had it would run to the run and start passing it back again. If the ball touched the ground at anytime, even during exercise, we all had to stop and do 5 burpees

  • Amphitheater: 2 laps of snaking the stairs. 1st lap we did 10 Big Boy Sit ups at the bottom of each staircase and 10 Merkins at the top. 2nd lap we did 10 Dips at the bottom and 10 Sumo Squats at the top
  • Min Kao Bridge: We lunged across the bridge, stopping 3 times to do 15 Carolina Dry Docks each time
  • Bottom of the Hill: 25 Incline Merkins, 25 Little Baby Crunches, 25 Squats and run up the steps to Ayers
  • Outside Ayers: We made a big circle on our 6’s and passed the ball around. Each time someone caught the ball they had to lead everyone in 5 reps of an exercise. We did 2 rounds and you couldn’t pass to the people next to you or the person who just passed to you and went until everyone had caught the ball. 1st round was American Hammers and 2nd round was Flutterkicks
  • Student Union Bridge: We played Bearcrawl Ball. We formed 2 teams and essentially played soccer with our hands while bearcrawling
  • Long Mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
During this time of year we often take time to think about things we want to improve on, do more of, become better at, or start doing all together. I encouraged us to also consider where in our lives we can dial back, spend less time, less energy, or less money, in order to make room for the things we value or to just make more room in our schedules in general. Last night I read that the average audio book collection of the entire Bible clocks in at 71 hours, which is also less time than the average American spends in one month watching TV. So what are somethings, like TV, phone, social media, etc. that we could be spending less time on in order to make room for the things we value most?
ANNOUNCEMENTS:
2nd F New Year’s Party was moved to the 10th

24 Days of Christmas

THE SCENE: COLD!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4ct), Cherry Pickers, Imperial Walkers (4ct),
THA-THANG:

12 Days of Christmas x 2

Round 1 with coupon

  1. Lap
  2. Big Boy Sit ups
  3. Bench press with coupon
  4. Overhead press
  5. Curls
  6. Bent over rows
  7. LBC’s
  8. Mountain climbers
  9. Merkins
  10. Plank Jacks
  11. Squats
  12. Burpees

Round 2 without coupon

  1. Lap
  2. Carolina Dry Docks
  3. Jump Squats
  4. LBC’s
  5. Diamond Merkins
  6. Plank Jacks
  7. BBS
  8. Flutter kicks
  9. Squats
  10. Wide Merkins
  11. Mountain climbers
  12. Burpees

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Titus 2 – Be self-controlled and live godly lives with integrity.  What ungodliness or worldly passions do we need to renounce to live a holy life?
MOLESKIN:
ANNOUNCEMENTS:

leg day lollygag

THE SCENE: 43 or 44 but felt cooler with the wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Grady Corns
  • Squat and reach
  • Angle grinders
  • Imperial walkers
  • SSH

THA-THANG:

Mosey over to Big Ball, 12 minute AMRAP
  • 30 squats
  • 15 Carolina dry docks
  • 10 pull ups
  • 15 side lunges (each leg)
  • 20 Jane Fonda’s (10 each leg, 4 count)
  • 20 American hammers

I gave everyone the option of moving on to the next planned thing, or to repeat the AMRAP listed above for another 6 minutes, cutting the reps in half each exercise. They opted to repeat the AMRAP (I think they made the right call).

Mosey back to light poles for Route 66. Lunge between light poles, merkins at poles. 1:11 merkins. Had we stopped our AMRAP at just the 12 minutes, we would have repeated Route 66 with crawl bears and squat jumps. Yuck.

MARY:

Flutter kicks and pickle pounders

COUNT-OFF & NAME-O-RAMA
5 Strong: Magic Mic, Reverb, G6, Swanson, Abort
CIRCLE OF TRUST/BOM:
I just thanked everyone for showing up, not just today and not just in the gloom but every day and throughout the community. Pray for a safe holiday for our community and for everyone to be back out tomorrow or Thursday.

A Big Ballin’ Christmas Eve

THE SCENE: Felt Christmas-y. Merry & Bright (not literally).

F3 WELCOME & DISCLAIMER

“Welcome to F3: Fitness – Fellowship – Faith. My name is Steam and I’ll be your Q this Christmas Eve morning. A couple things before we begin:

  • I’m not a professional, despite popular belief
  • You’re here on your own volition – you made a choice to be here/no one’s forcing you to be here, if they are, come see me after and we’ll talk.
  • Modify as you need this morning. You know your body better than anyone, so feel free to modify, but push yourself and the men around you.”

Happy Christmas Eve men!


WARM-O-RAMA:

  • SSH (Side Straddle Hop): 11 x 4 in cadence
  • Windmill: 11 x 4 in cadence
  • Imperial Walker; 11 x 4 in cadence
    • Humble plug for the new Star Wars movie
  • Revised Merkin (Army Standard): 11 x 4 in cadence
  • Half- Burpee: 11 x 4 in cadence

THA-THANG:
Inforrmation about the workout.

[ Mosey to Market Square from Big Ball AO ]

    • AO –> Stairs by Big Ball –> Bridge across Henley –> Market Square
  • Plateau on stairs by Big Ball: 24 x 4 man-makers in cadence
  • American Santa Run to Market Square (basically an American Indian run but more jolly)

(Arrive at the stage at Market Square)

  • 24s
    • Battle Buddy Up
    • As a BB Team:
      • Stage: 24 battle-buddy sit-ups (1 BB holds feet for the other)
      • Sprint around the perimeter of the ice-skating rink and back to the stage
      • Stage: 24 1-count merkins
      • Rinse & Repeat 2x

(24 count from PAX)

(Mosey to Gay Street Christmas Tree)

  • Rocking Around the Christmas Tree
    • 4 points of contact around tree
      • Gay Street Side: 24 squats in cadence
      • Sidewalk(s): 24 1-count Merkins in cadence
      • Grass opposite of Gay Street: 24 squats in cadence

(24 count in cadence)

(Mosey to World’s Fair Park bridge/tunnel with lights)

  • PAX line up in incline merkin position on the ledge facing the water
  • Starting with the 6 – each HIM counts 7 up-down incline merkins then sprints to the front of the line – All PAX complete 7 merkins with the counter
    • This s*** ain’t no joke
    • Q Tip: It’s okay to give PAX a break if the exercise is elongated ^^^ and high-intensity
  • PAX executes exercise
    • Q gives PAX standing rest for 15-20 seconds
    • Q quickly realizes a rinse and repeat would destroy everyone for the upcoming holiday
  • PAX runs through everyone once

(24 count)

(PAX moseys towards AO – F3 Cadence Call ensues)

@ AO = ATMs (cash it out)

COUNT-OFF & NAME-O-RAMA

11 Total: 9 PAX // 2 FNGs

CIRCLE OF TRUST/BOM:

“F3 is not a Christian organization by nature. As long as you believe in a higher power, and that you’re living for more than yourself. However, I’m a Jesus follower, so that’s what I speak about when I Q usually.” – Steam

    • Q Thoughts: I forget to throw this out there before the BOM/in the COT a lot. Which is fine…..however, all men are welcome at F3 and giving whatever men that are in the COT after your Q the reminder that they are welcome regardless of they’re a “varsity Christian” (no such thing), or are struggling in whatever your faith or lack there of may be, you’re welcome.
  • The darkness has not overcome it.
  • Comes from John 1:5 = “The light shines in the darkness, and the darkness has not overcome it.”
    • What’s your “it” ?
    • As Jesus followers, we know how the story ends. And our Savior was born as a human to die from the get-go. The darkness (whatever that is for you) cannot overcome the light, the light of the world that we celebrate tomorrow.

Announcements

  • Jan 1st: Polar Bear Plunge in Townsend: Some of our PAX will be clown-car’ing up to Townsend on New Years Day to do an annual Polar Bear Plunge, followed by a 2nd F lunch at Soccer Taco on Northshore Drive. More info to come from Abscess closer to the 1st on where we’ll meetup, etc.

 

  • F3 Knoxville New Year’s Party: 1/3/2020
    • Friday, January 3rd: 5pm – 10:00pm
    • 2223 Mystic Ridge Road
    • “F3 Knoxville is having a New Years party…kind of. It’s on The Friday after New Years. Bring the wife, girlfriend/significant other or even a FNG. It’s going to be a fun night of fellowship to celebrate the new year! What to bring: a few bucks for the game tournaments, a small dessert or appetizer and BYOB. Tea and coffee will be provided. Make the HC now and let your wife/sig other meet the other idiots that you workout with at 5:30am!”