F3 Knoxville

Category: Big Ball

Anders Double Team

THE SCENE: Cold but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Casper lead the warm up with:

  • SSH IC x 25
  • Baby Arm Circles IC x 15
  • Cherry Pickers IC x 10
  • Imperial Walkers
  • Tempo Squats IC x 15

THA-THANG:

Duggar lead us on a mosey around the lake to the amplitheater stage.  Played a little game of “pick a number, any number”.  The exercises were as follows:

  1. Merkins IC x 10
  2. Flutter kicks IC, hands over head x 20
  3. Body Builders IC x 5
  4. Heals to heaven IC x 15
  5. Cobras IC x 15
  6. Shoulder touches IC x 25
  7. Squats IC x 20
  8. American Hammers IC x 15
  9. ATM’s IC x 1 round
  10. Burpee’s IC x 5

The list of exercises was completed then we moved to the field.  Casper lead us in the bear crawl inch worm where each HIM went through twice.  Then we joined a battle buddy in a relay with one person doing LBC’s and squats while the other person did suicides across the field alternating until 100 LBC’s and 100 squats were performed.  Took a little mosey to the rock pile and each person selected a rock.  Then circled at the AO to write the alphabet with straight arms holding rocks.  Did presses with rocks going around the circle then returned to rock pile to deposit rocks.  Returned to AO to finish up with various exercises which included the ring of fire where everyone picked their favorite exercise and lead the group.

MARY:

COUNT-OFF & NAME-O-RAMA
Abort, Casper, Duggar, Reverb, Rousey, Passport
CIRCLE OF TRUST/BOM:
Throughout my life I’ve felt at times I need to live up to what I thought was the type of person I should be.  I looked to others who had great qualities and thought I should strive to have the same qualities and be the same type of person.  I’ve learned that even if those qualities are good but aren’t how God created me then it’s not the best for me.  I’m learning that it’s ok to not be “good” at some things I think I should be “good” at if God has created me with other gifts, talents, and passions.  I should focus on how God created me and use what He’s given me to serve him to the fullest.  Not worry about trying to be like others who may be serving God in their own way.  God has designed each of us for a specific purpose and we need to be the men He’s called us to be, an no one else.
MOLESKIN:

ANNOUNCEMENTS:

Sunrise at the Sunsphere

THE SCENE: Calm, cool morning
F3 WELCOME & DISCLAIMER

THA-THANG:

Kiss My Grits throughout the entire beatdown (5 8-count Merkins every time a PAX calls out another PAX with “Kiss My Grits”)

Lunges to the Big Ball

7s

  • Big Ball Pull-ups
  • Burpees at the top of the stairs

Lunges back to AO

Partner Shoulder Presses and Lat Raises

Cobras and Overhead Arms Claps

‘Round the Fountains

  • Lunges, Bear Crawls, Crab Walks, Side Lunges

COUNT-OFF & NAME-O-RAMA
16 PAX
CIRCLE OF TRUST/BOM:
Thanks for letting me come back and lead a beatdown! Explore F3 outside of Knoxville if you get the chance. Learn something from other cities and try to leave some Knoxville flavor as well.

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.