Big Ball – Page 41 – F3 Knoxville

Pyramid and chance

March 1, 2021 Abort

THE SCENE: 55* and rainy, but not a total downpour in the amphitheater
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo merkins
Mountain climbers
Shoulder taps
Rockettes
Forward reverse lunges
Squat and reach

THA-THANG:

Reverse pyramid WOD. After each set of 10 of whatever exercise, PAX choose a number, 1-10 for 10 reps of exercise from list (they just choose the number, the exercise is unknown)

50 sit ups
40 merkins
30 box jumps
20 pull ups
10 dips
PAX CHOOSE #7 for hand release burpees
40 sit ups
30 merkins
20 box jumps
10 pull ups
PAX CHOOSE #1 for burpees
30 sit ups
20 merkins
10 box jumps
PAX CHOOSE #4 for hand release release merkins
20 sit ups
10 merkins
PAX CHOOSE #3 for Catalina wine mixers
10 sit ups
PAX CHOOSE #8 for sit up ups

There was a slowzy lap in there somewhere, but I can’t recall after which set. Read the crowd, and myself, and needed a break.

Burpees
Star jumps
Catalina wine mixers
Hand release release merkins
Pistol squats (each leg)
Supermans
Hurpees
Sit up ups
Canoe pulses 4-ct
Iron Mikes

Had two more PAX choose numbers, and I added the last one, for a five minute EMOM.

5 pistol squats each leg
10 canoe pulses on 4-count
10 iron Mikes

We had two exercises from the list, so went ahead and knocked them out, 10 star jumps and 10 Superman’s

MARY:

Flutter kicks
Gas pumps

COUNT-OFF & NAME-O-RAMA
8 strong: Huffy, Swanson, Livestrong, Reverb, G6, Postman, Drive Thru, Abort
CIRCLE OF TRUST/BOM:
“A life lived without ever tasting the tears that come with desperation is a life that also will never know courage” Courage is the result of a decision made out of desperation, and they’re actually one in the same. Rarely is a decision made to be courageous, it’s usually not even a decision at all. It’s an action performed when there is no decision to make, only desperate action which is the result of dire circumstance.

Those desperate circumstances (and therefore courageous acts) aren’t always someone running into a burning building. Sometimes it’s a father working every minute of overtime available to make sure his kids eat. Courage isn’t always loud, but we need to recognize the acts and how they’re made and what desperation the person was in and the struggles they were facing.

ANNOUNCEMENTS:
Maryville new AO launch this Saturday at Sandy Springs

Iwo Jima

February 24, 2021 Abort

THE SCENE: 38 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

This would have been a good idea, slow ruck to decide where to do WOD, moved bleachers to flat area

THA-THANG:
Pretty simple,

19 sandbag cleans
300 yard ruck run
45 burpee step ups
309 yard ruck run

Do that twice. Dump sandbags and get a little extra mileage in until time is up

Felix the Cat

February 11, 2021 Abort

THE SCENE: A balmy 53 and the rain held off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Lunges
1 burpee
Diamond merkins
2 burpees
BAC
3 burpees
SSH maybe

THA-THANG:

Mosey to amphitheater for Felix the Cat: 6 rounds

9 burpees
9 box jumps
9 rows on rails
9 HR merkins
9 leg lifts

I’m not a cat routine, animal walk the length of the stage, do 10 merkins, mountain climbers. Run up the stairs, around the amphitheater and back down.

Duck walk
Bear crawl
Inchworm
Frog jump

Mosey back to start point
MARY:
Flutter kicks

Flutter kicks again
COUNT-OFF & NAME-O-RAMA
11 strong: Magic Mic, Livestrong, G6, Cornhole, Wedding Singer, Slim Shady, Passport, Drive Thru, Radiocall, Postman, Abort
CIRCLE OF TRUST/BOM:
Felix the Cat WOD represents six EOD operators who used up their nine lives in serving their fellow men and women. At the end of our journey, I hope we have exhausted our skills in service of each other. Not saying to be reckless, but to use our gifts to the fullest extent.

Prayers for consistency in the word, Walrus traveling, Trowel to continue his journey, Swanson to return

Brick by Brick

February 6, 2021 Magic Mic

THE SCENE: Chilly and dark, 28 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, Tempo Merkins, Arm Circles, Little of This, Cherry Pickers
THA-THANG:
Split into two teams, each team was given a CMU that they had to share responsibility for

Big Ball: Each person owed ten laps up and down the stairs with 10 Merkins at the bottom and 10 BBS at the top, and each person had to do at least one lap with their team’s brick
Water Bridge: Each team lined up single file holding a squat while one at a time team members ran across the bridge to their team’s brick to do 10 Goblet Squats, 10 Upright Rows and 10 Chest Presses
Event Lawn: Each team split in half on either side of the lawn. Each person owed on trip across the field lunging and another across with Murder Bunnies. Alternated between Merkins, Squats, and BBS while waiting
Under the Clinch St Bridge: Each team wall sat in a line while passing the brick up and down the line, doing 5 shoulder presses each time they got the brick
Back at AO: Formed a circle with the bricks on opposite ends. Alternated between Flutterkicks and American Hammers while passing the bricks around the circle, doing 10 curls, 10 shoulder presses and 10 tricep extensions each time the brick came to you.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared again the story of GK Chesterton responding to the London Times’ article “What is wrong with the world today” by writing “Dear Sirs, I am.” Not only does this show a tremendous amount of humility and self awareness, but it also demonstrates what it looks like to live out Jesus’ command to worry more about the plank in our own eyes than the speck in our neighbors’. It’s also really important that whenever we approach any sort of situation or confrontation, even when we are confident we are in the right, we still have our own flaws and tend to bring our own sin to the table. Practicing this level of humility and self awareness will help us to continue to be High Impact Men.

The Big snow Ball

January 16, 2021 1Duggar

THE SCENE: Cold with snow flurries
F3 WELCOME & DISCLAIMER- Welcome to F3 (Fitness, Fellowship and Faith. Modify if needed. Work hard but don’t hurt yourself.
WARM-O-RAMA:
SSH, Tempo Merkins, Tempo Squats, Rocketts, 5 Burpees OYO, more SSH and 5 more Burpees OYO.
THA-THANG:
Mosey 1 lap around yard area, end up back at the fountains for a few more SSH

Mosey to event area (other yard area)

AMRAP

20 Merkins – 1 lap around yard
20 American Hammers – 1 lap around yard
20 Squats – 1 lap around yard
20 BBS – 1 lap around yard

Mosey to parking lot C15 to pick some coupons. Circle up for all to do reps while PAX run to other end of lot and back one at a time until all PAX’s have run.

Curls
Squats – with coupon
Flutter Kicks – with coupon
Horizontal press

Mosey back to event area for one more round of same exercises as above.

Mosey back to AO.

MARY:
No time for Mary. (Sorry Mary)
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:
Matthew chapter one lists the genealogy of Jesus. Many names are unfamiliar but God had them in that family at that time for a reason. God has us where we are for a reason. In our family, our work place, our church, our community, in F3 for a special plan and purpose. Seek God and His specific plan and purpose for your life.
MOLESKIN:

ANNOUNCEMENTS:
Prayer for Swanson’s mother recovering from surgery. Also prayer for Trowel for his new adventure in the Air Force.