F3 Knoxville

Category: Big Ball

Block and forth

THE SCENE: 39* and CLEAR (tired of the rain)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder taps on 4-ct IC
Windmills on 4-ct IC
Merkins on 4-ct IC
Tuck jumps OYO
Bat wings on 4-ct IC
SSH on 4-ct IC

THA-THANG:
Mosey lap around the lawn of World’s Fair Park (almost back to SP, stopping short).  Two CMU’s hidden in the bushes are brought into the open for a little block and forth (routine stolen and just slightly modified from Wax Job’s Bucket List).  PAX split into two groups, one remains in place the other jogs to other side of the World’s Fair Park Lawn.  One PAX will carry both CMU’s across the lawn, and start the group on a new exercise once they arrive.  Exercise is performed AMRAP until relief comes with CMU’s and new exercise.  Both sides start with SSH.  Exercises as follows:

  • Merkins
  • Big boy situps
  • Mountain climbers
  • Carolina dry docks
  • Leg thrusters

Go through routine until all PAX have carried CMUs across the lawn twice, essentially ending up back where everyone started.  Recover and 10 count. Stash CMUs and mosey toward WFP amphitheater.  Apologize in advance and burpee broadjump up the ramp on the back side of the amphitheater.  Recover and 10 count.

PAX pair up for next routine.  Partner A remains at the top of the amphitheater, alternating between 10 rows on the handrails and 10 diamond merkins.  Partner B runs down the far side of the hill to the semi-circular benches looking over the pond and performs 10 box jumps before running back up to the top of the amphitheater.  Flapjack and repeat switching exercises and running until time called.  Recover and 10 count.

Reverse lunge back down the other side of the amphitheater towards start point, stopped at the bottom for Al Gore until everyone finished.  Mosey back SP for Mary.

MARY:
Edward scissor-legs IC
Flutter kick ring of fire (All PAX hold feet together 6-8″ off the deck waiting for their turn.  Each PAX does five 4-count flutters, then resumes holding feet off the deck until all PAX have done five flutters.
COUNT-OFF & NAME-O-RAMA
9 strong getting Monday rolling: Swanson, G6, Careless (whisper with the stash), The Voice, Jenner, Cowbell, Filter, Scope, Abort
CIRCLE OF TRUST/BOM:
43 Podcast and the need for shield lock relationships and the blade/whetstone relationship.
MOLESKIN:
Continue prayers for Preacher’s sister in law (PREACHER IN TOWN TOMORROW) and The Voice’s grandmother.
ANNOUNCEMENTS:
New BB shirt coming soon hopefully thanks in big part to Half Caff.  Can collection this week.

A few rounds in the octagon

THE SCENE: 48* and clear, perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High knees IC
BAC forward and reverse IC
Imperial squat walker IC
SSH IC
THA-THANG: Mosey out of the start point and towards L&N, opposite direction of the usual mosey.  Train horn gives the Q a good panic, as the route crosses the railroad tracks where cones and routine are set up.  Fortunately its just two engines which clear the tracks quickly and we continue our mosey into the Preacher lot.  Eight cones set up in a circle/octagon.  Exercises are mostly still on the cones, as follows:

  • Reverse flyes with rocks
  • Wide merkins
  • Squat jumps
  • American hammers on 4 count
  • Lion kings with CMU’s
  • Lunges on 2 count
  • 8 count bodybuilders
  • Heels to heaven

PAX split up to have groups of 2-3 at each cone.  16 reps of each exercise, then bear crawl to next cone moving in clockwise direction.  Once you arrive back at your original cone/exercise, run to the center of the octagon and plank it up (plank variations until all finish).  Q asks for someone to step into the middle and give one of their biggest fears.  Sneaky Pete steps up, and his fear is being misunderstood.  ALR.

Go back to original cone.  Repeat routine, this time only performing 8 reps of each exercise, and instead of bear crawling to next cone, run a lap around the octagon.  Again, plank in the middle when finished with routine and wait for the rest to finish.  Duggar steps up and admits one of his biggest fears is failure.  Which just happens to be QIC’s biggest fears, and would have been admitted at the end.  ALR. PAX grab cones and CMUs and begin mosey back to SP (dropping 4 CMUs just across the tracks for retrieval later).

Once back at SP, Q asks one more to tell a fear.  The Voice steps up and states letting someone down is his fear.  A.L.R.  Mary begins.

MARY:
Edward scissorlegs x25 on 4 count.
5 sec rest
Edward scissorlegs x25 on 4 count (someone said take them to 100, so we did)
COUNT-OFF & NAME-O-RAMA
18 PAX Strong: Reverb, Swanson, Sneaky Pete, Petey, Operation, Filter, Sipad, Duggar, Midas, The Voice, Cowbell, Cheesesteak, Jenner, Crawdad, Passport, Careless, Scope, Abort
CIRCLE OF TRUST/BOM:
Fear.  We all have fears, and we have to deal with fear every day.  Fear isn’t necessarily bad, as fears of things have helped keep us alive up to this point in our lives.  However, constantly giving into fears makes us cowards.  Constantly ignoring fears would make us insane.  The key is to listen to our fears and decide whether to give into them or stand up and turn that fear or hardship into grace.
ANNOUNCEMENTS:
Mend House workout on Monday at 6.  Try to show up and support these men as they hopefully launch their own AO into F3.

4 Corners

THE SCENE: Cool, Crisp morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 10

Baby Arm Circles IC x 15 each way

SSH IC x 20

Merkins IC x 10
THA-THANG:

  • Mosey the long way around the lake to the ampitheater
  • 7s – Step Up’s at the stage / pull-up’s at top.
  • Hold Al Gore until all are finished
  • Recover with a 10 count
  • Mosey to rock pile and pick a rock
  • Walk with rock over head to the yard area
  • 4 corners of the yard:
    • Corner #1:  Curls with rock x 20 then run with rock to Corner #2
    • Corner #2:  Squats with rock x 20 then run with rock to Corner #3
    • Corner #3:  Merkins so that chest touches rock x 20 then run with rock to Corner #4
    • Corner #4:  Flutter Kicks with rock over head.
    • Repeat all corners for a second trip around.
  • Mosey back to rock pile to deposit rocks
  • Lunge’s from rock pile to the entrance of the Veterans Memorial
  • Spend 1 minute of quick reflection on one name on the memorial
  • Amazon read aloud a quote from the memorial about remembering the past to not repeat it
  • Mosey back to AO
  • Hello Dolly’s IC x 20
  • Shoulder taps IC x 30 in honor of Soot
  • Merkins IC x 10
  • American Hammers IC x 10

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Romans 12:9-10  “Let love be genuine.  Abhor what is evil; hold fast to what is good.  Love one another with brotherly affection.  Outdo one another in showing honor.”  As we competed at the F3 Olympics we are trying to outdo each other in various competitions.  In life let’s try to outdo each other in showing honor to others.  As Veteran day is approaching, outdo each other in showing honor to those who have served, still serving, and the families of those who gave their lives for our freedoms.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ups and downs in the garage

THE SCENE: 56 and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperials walkers
Bat wings
Tempo lunge
SSH
THA-THANG: Mosey to 11th Street parking garage.  Circle up and perform three minutes of planks, alternating every fifteen seconds between high plank (merkin position) and low plank (on elbows).  Recover for ups and downs routine.

Perform exercise/number of reps written at same place on each level of parking garage.  Once exercise completed, run up to the next level for next exercise.  Going up exercises as follows:

  • Carolina dry docks x20
  • Ranger merkins x20
  • Hurpees x10 (hand release burpees)
  • Offset merkins x20 (one hand on curb, one on ground, either 10 each or swap hands each rep)
  • Wall worm (bear crawl sideways with feet elevated on parking garage wall, hands on ground)

Recover and 10 count.  Each spot coming up also had a down exercise, which we did the same just working back down.  Going down exercises as follows:

  • Burps x20 (low squat, kick feet out behind to merkin position and back, never stand up or do merkin)
  • Squat jumps x20
  • Plank jacks x20 on four count
  • Pistol squats x20 (10 each leg)
  • Burpees x10

Recover and 10 count.  Line up along parking garage wall.  Dirty hookups x10, then 20 sec wall sit.  Rinse and repeat these two exercises for three total rounds, increasing duration of wall sit time.  Recover and 10 count.

New routine, “It Pays to Be a Winner” – static hold or exercise performed until failure, winner gets to pick exercise and number of reps for the rest of the PAX, winner must lead the exercise but only has to do half the reps.

First iteration – plank position.  Winner was Magic Mike, exercise was reverse crunches
Second iteration – Al Gore.  Winner was Reverb, exercise was flutter kicks
Third iteration – jailbreak to other end of garage.  Winner was Reverb, exercise was BBSUs
Fourth iteration – jailbreak up ramp at Careless’s request.  Winner was Reverb, just mosey back down

Mosey back to start point for Mary.

MARY:
High Dolly’s
Captain Thor
COUNT-OFF & NAME-O-RAMA
Fantastic Four: Magic Mike, Careless, Reverb, Abort

Big Ball Circuit

THE SCENE: cool but warmed up quickly
F3 WELCOME & DISCLAIMER – Done
WARM-O-RAMA:
25 – Side Straddle Hop, A little bit of stretching, and I cant count to 8 while doing body builders
THA-THANG:

  • Disclaimer
  • Warm up
    • Side Straddle hop – 25
    • Stretching
  • 8 count Body builders – 5
  • Mosey to the big ball
  •  Circuit 1 – lap around pond after circuit with bear crawl down stairs, R & R
    • Toe touch sit ups – 12/15
    • Plank – 30/45 sec
    • Jump squats – 12/15
    • CDD – 12/15
  • Circuit 2 – lap around pond after circuit with bear crawl down stairs, R & R
    • Squat thrusters – 12/15
    • Bear crawl shoulder taps – 12/15
    • Plank row – 30/45 sec
    • Hello dolly – 12/15 4 count
  • Circuit 3 – lap around pond after circuit with bear crawl down stairs, R & R
    • Frog squats – 12/15
    • Flutter kicks – 12/15 4 count
    • Plank one arm – 30/45 sec
    • Pull-ups – 12/15
  • Mosey to fountain

MARY:
7 FNG’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
be present in someone’s life. take the time to find out what is going on.