F3 Knoxville

Category: Big Ball

Tour-de-Neyland

THE SCENE: Comfortable and not to muggy
F3 WELCOME & DISCLAIMER – completed

WARM-O-RAMA:
20 SSH

Light stretching

Mosey to Gate 1 of Neyland Stadium
THA-THANG:

Tour-de-Neyland – Starting at gate 1, a member of the PAX would randomly select a slip of paper with an exercise on it. Reps = the Gate number. We made it to gate 20 before we ran out of time.

Random exercises that could be completed:

8 Count Body Builders

Rockettes

Squats

Mountain Climbers (4 count)

Lunge

BBS

Monkey Humpers (4 count)

Merkins

Flutter Kicks (4 Count)

Burpee

Inch Worm Merkins

MARY:
no time after our mosey from Neyland

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

There are certain things you can do that no one else can, and you are alive to do them. But there’s a canyon of difference between doing your best to glorify God and doing whatever it takes to glorify yourself.  The quest for excellence is a mark of maturity.  The quest for power is childish. – Max Lucado

MOLESKIN:
FNG – Corky St. Clair (Chris Guest) sent to us by Mayberry
ANNOUNCEMENTS:
none

P3 at F3

THE SCENE: Temp in the 70’s with a little breeze.  Perfect weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles IC x 10 each way

A little of This and a little of That

Hillbilly’s x10 IC

Tempo squats x10 IC

Tempo Merkins x10 IC

THA-THANG:

  • Mosey to rock pile behind Veterans Memorial
    • Walk to corners of the field with rock over head
      • 1st corner – Mountain climbers x10 IC
      • 2nd corner – Peter Parkers x10 IC
      • 3rd corner – Mountain climbers x5 / Peter Parkers x5
      • Walk with rocks over head to return them to pile.
  • Mosey to Big Ball steps
    • Battle Buddy:  #1 runs up stairs, stops at first landing for 2 burpees.  Top landing 4 burpees.  Back to first landing 2 more burpees then to bottom to tag buddy.  Meanwhile buddy #2 does flutter kicks, American Hammers, etc until buddy #1 tags.  Each buddy up stairs 4 times.
  • Mosey around the corner and up the hill to the intersection close to the Art Museum.
    • Circle up:
      • flutter kicks x 10
      • Merkins x 10 OYO
      • Hello Dolly x 10
      • Merkins x 10 OYO
      • Box Cutters x 10
      • Merkins x 10 OYO
      • LBC’s x 10
      • Merkins x 10 OYO
      • American Hammer x 10
      • Merkin x 10 OYO
  • Mosey back to AO

MARY:
Had time for a little “Amazon shoulder shredder”:  Baby Arm circles, overhead claps, seal claps, etc

COUNT-OFF & NAME-O-RAMA
13 PAXs total with 2 FNG’s
CIRCLE OF TRUST/BOM:
Remembering a friend who I was able to spend some time with and learn from his wisdom.  He was a WWII veteran and shared his experiences and relationship with God with me over breakfast each Friday morning.  One morning he shared his thoughts as we talked about God’s Glory. As we usually think of F3 as a lot of physical fitness, I present to you “P3” for spiritual fitness.  My friend shared with me 3 things he thinks about when he thinks about God’s Glory.  God’s Presence, God’s Power, and God’s Purpose.  Let’s remember to be in God’s presence, rely on His Power, and seek His Purpose for our lives.  When we do we will not only experience His Glory but we will glorify Him.
MOLESKIN:
Pray for Passports foster daughter, Jobs for people in the Fellows program, and for Lee Murphy’s job situation.
ANNOUNCEMENTS:

Big Ball Slurpee

THE SCENE: warm and muggy
F3 WELCOME & DISCLAIMER – Nope, not a professional
WARM-O-RAMA:
20 SSH

10 each of baby arm circles (both ways), Moroccan night clubs, and over head claps

15 tempo squats
THA-THANG:
7/11’s – 7 pairs of exercises done by 10 reps of exercise A/1 rep of exercise B (9/2, 8/3, etc)

pairings:

8 count body builders & Rockettes

BBS & Sprint (30yards)

60lb Sand Bag Toss & Burpee

Flutter Kicks & Monkey Humpers (Both on 4 Count)

Incline Merkins & Box Jumps (or Step-ups)

Lunge & CMU Curl

Inch Worm Merkins & Squats
MARY:
no time for Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
the grass is greener where watered, not necessarily on the other side…

MOLESKIN

ANNOUNCEMENTS:

Memorial day convergence

False finish five

THE SCENE: 67* or so, great morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Even/odd stretches – middle left right
Short mosey to overpass
Shoulder taps x15 IC
Super squats x10 IC
Tempo merkins x10 IC
Wall sit OH claps x15 IC
THA-THANG:
Very short mosey to amphitheater .  Assemble at the stage for 11s’s big brother, 25’s.  Same concept as 11s except increase/decrease by 5 reps.  Start at the stage and do 20 feet elevated crunches (legs straight out and 6″ off the ground, hands on head and crunch), run up the stairs to the top and do 5 pull ups/inverted rows on rails.  Return to the bottom for 15 crunches/10 rows, etc. working up and down in count.

Mosey out of amphitheater and across bridge adjacent to railroad.  Stop in the parking lot just below Church St. United Methodist for a round of leg blasters before tackling the hill.  In cadence and with no rest in between: 15 squats, 10 lunges each leg, 10 jump squats.  Then immediately run up the hill beside the church and over to the parking lot beside Henley St. Bridge.  Lots of chalk on the ground for some fun with rocks.

Each time you perform the exercise, then drop your rock and run across the street, up the ramp to the front door of the church, do 5 merkins, and return for the next exercise.  Exercise list:

  • Curls x20
  • OH press x20
  • Curls x20
  • Front rock raise x20
  • Curls x20
  • Mr. Spectacular (rock on ground, walk your hands out to plank, merkin, walk back in, lift rock and press overhead for 1 rep) x20
  • Curls x20
  • Lap around parking lot holding rock overhead
  • Curls

This was the original list on the ground when we got there.  I’d hidden some chalk during set up and started adding exercises as people started getting the near the finish.  I may have gotten some groans and poopy faces. Added exercises still had run across to the church and do 5 merkins in between.  Exercises added:

  • Rock OH squats x20
  • Curls x20
  • Rock pressed flutters x20

After everyone had finished, I thought it would be good to do some curls.  So we did tempo 21s with rocks.  7 reps of bottom to halfway nice and slow in tempo, 7 reps halfway to top in tempo, 7 reps full range in tempo.

10 count and start mosey back to SP.  When we got back to start point everyone kind of stopped and I kept running right through it and told them we weren’t finished yet.  So we ran through the start point and up past the playground and around back to start point.

MARY:
Flutter kicks x25 IC
Boat/canoe typical Abort finish
COUNT-OFF & NAME-O-RAMA
False finish five: Duggar, Anchorman, Hang Tight, Amazon, Abort
CIRCLE OF TRUST/BOM:
The whole idea of the workout was that sometimes you think you’re almost to the finish, only to find out there is more work to be done.  The lesson was to always be prepared, and that you obviously place limits on yourself when you think you know where the end is.

TCLAPS to Hang Tight graduating Saturday (and fighting off the merlot Sat morning)!!

A friendly visit

THE SCENE: Clear 70 degrees humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over Head Clap x 40 IC

Tempo Squat x 20 IC

T-Plank Arm Circles x 15 EA ED

8 Count Body Builders x 10 IC
THA-THANG:
Aiken Legs: on benches complete two rounds of 20 squats, 20 box jumps, 20 lunge (10 EL)

Mosey to Stairs

Jelly Legs:

  • R1: Hold squat for 10 seconds; 10 squats; run up stairs; 2 burpee
  • R2: Hold squat for 20 seconds; 20 squats; run up stairs; 4 burpee
  • R3: Hold squat for 30 seconds; 30 squats; run up stairs; 6 burpee
  • R4: Hold squat for 40 seconds; 40 squats; run up stairs; 8 burpee
  • R5: Hold squat for 50 seconds; 50 squats; run up stairs; 10 burpee

Grizzcalator: Merkin crawl up stairs completing push-up on every other step and three push-ups on landings.

Mosey to bridge

Burpee Broad Jump across bridge and then lunge back across bridge.

Mosey back to AO

MARY:
Pick card- 3 rounds of 10 squat, 10 flutters (4 ct), 10 lunge (10 EL).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
JJDIDTIEBUCKLE

  • Justice
  • Judgement
  • Dependability
  • Initiative
  • Decisiveness
  • Tact
  • Integretity
  • Endurance
  • Bearing
  • Unselfishness
  • Courage
  • Knowledge
  • Loyalty
  • Enthusiasm

When we’re enthusiastic about something, we’re willing to sacrifice for it. People who are enthusiastic about a cause will sacrifice time and money for it. People who are enthusiastic about their jobs will make personal sacrifices to spend time at work and educate themselves to do a better job.

Do the Hard Thing First. Lead by example. People/family is watching you to see how to act/react to situation and life.

MOLESKIN:

ANNOUNCEMENTS: