F3 Knoxville

Category: Big Ball

Magic No. 24

THE SCENE: 44 degrees // light rain // cloudy but kinda purty outside
F3 WELCOME & DISCLAIMER

“Welcome to F3: Fitness – Fellowship – Faith. My name is Steam and I’ll be your Q this morning. I am not a professional – you are here on your own volition, which means I don’t know any injuries you may or may not have. So if you need to modify any of the exercises we do this morning feel free to do so but push yourself and those around you.
WARM-O-RAMA:
1. Side-Straddle Hop (SSH): 15 x 4 in cadence

2. Cherry-Picker: 15 x 4 in cadence

3. Windmill: 15 x 4 in cadence

4. Squat: 15 x 4 in cadence

5. Merkin: 15 x 4 in cadence
THA-THANG:
Mosey — PT — More PT — More Mosey — More PT — Mosey Home

  • Mosey to The Square (American Indian run formation)
    • Bridge across Henley St. = battle buddy side lunge across
  • Arrive @ front of Market Square
    • 24 x 4 SSH in cadence
  • Assemble battle buddy teams
  • “It Pays Tn Be A Winner
    • 4 stopping points to cross market square
    • 5 rounds
    • Round 1: 5 merkins/square
      • Sprint back to start
    • Round 2: 10 dry docks/square
      • Spring back to start
    • Round 3: 15 buddy sit-ups/square
      • Sprint back to start
    • Round 4: 20 SSHs/square
      • Sprint back to start
    • Round 5: 25 squats/square
      • Sprint back to start — hold plank
  • Mosey to S side of Market Square — enter well lit /charismatic Ally running parallel to Market square
    • Mosey 1/3rd of way: 24 merkins
    • Mosey 1/3rd of way: 24 plank jacks
    • Mosey to end: 2 burpees
  • Mosey around to N side of Market Square
  • ABS
    • Battle buddy decline sit-ups (24)
      • Sprint to S side of Market Square & back = Bell & Back
    • Flutter kicks: 24 x 4 in cadence
      • Bell & Back
    • American Hammers: 24 x 4 in cadence
      • Bell & Back
  • Market Square Departure Exit Ticket
    • SSH: 50 x 4 in cadence
  • Mosey Back Home
    • Before bridge across Henley St.
      • 24 squats x 4 in cadence
  • Porti-Pottys alongside pond at WFP
    • Squat rotations all the way down the line
    • American Indian Run back to field
  • Take the Field
    • Sprint the field – 100%

 

COUNT-OFF & NAME-O-RAMA
PAX Count: 8

Cheatsheet – Waxjob – Cheesesteak – G-6 – Abort – Pfeiffer – Detention – Steam
CIRCLE OF TRUST/BOM:

I want to encourage us to take heart this morning men. I’ve had the honor of getting to know and be mentored by a Marine officer by the name of Brandon Rabun. He’s a warrior for Christ above all else, even above the Corps. I want to share something he shared with us on our spring break trip last week. I need to hear this more than anyone.

“We’re men, let’s act like it. Be strong. Physically run a mile – lift a weight – climb a mountain – let’s do this together. Mentally be emotional and show a loving side at all times. Spiritually, open the word and encourage other men to do the same. As men were not allowed to be weak. Throw that away – accepting and owning your weaknesses shows the upmost strength. – Walk alongside men of character and impact to battle your weaknesses together in fellowship.”

Brandon is a huge role model for me.

So this morning I want to call us as men into active duty for the Lord. Take heart in him, because everyday we’re going toe to toe with the enemy. But we don’t have to do it alone or do it according to the world.

|| Keep the Faith & Fight the Good Fight ||

|| No Man Left Behind – No Man Left the Same ||

big ballin with Charles Bronson

THE SCENE:  37* and calm, great morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo lunges x10 on 4 count
Baby arm circles reverse x10
Baby arm circles forward x10 (had to be different)
Tempo merkins x10
SSH x20

THA-THANG:
Mosey out past amphitheater and stop just past it, for another 10 SSHs as we had a few guys show up right as we finished warm up exercises.  Continue mosey across Cumberland Avenue to S7 parking lot behind Min Kao building.  Routine is Charles Bronson (which I don’t get the reference for and we need a new name for Knoxville).  Three cone set up: do exercises at cone 1, sprint to cone 2, bear crawl to cone 3, recover and return to cone 1 and move on to next exercise.  Rinse and repeat run and bear crawl after each exercise.

  • SSH x50 on 4 count
  • Merkins x50
  • Burpess x50
  • BBS x50
  • Jump squats x50

Recover and 10 count.  Mosey up painted stairs over to parking lot below Church Street United Methodist Church.  5 cones set up, moving uphill in parking lot about 8-10 yards apart.  PAX instructed to grab a (reasonable) sized rock from the rock pile.  Exercise as follows: line up at first cone, duck walk with rock tight to chest to second cone;  place rock on the ground and perform 5 leg thrusters;  pick rock up and duck walk with arms extended to third cone; place rock on the ground and perform 5 leg thrusters;  rock back up and duck walk rock tight to chest to fourth cone;  rock down and 5 leg thrusters; rock back up and duck walk arms extended to fifth cone;  rock down and another 5 leg thrusters.  Pick up rock and walk back to first cone, plank and wait for 6 to complete.  Recover and 10 count, rinse and repeat exercise second time.  Place rocks back, mosey across Cumberland Ave towards start point.

MARY:
Hurricane Hoedown! PAX on their 6’s, perform each with no break in between:
Hallelujah flutter kicks (arms above head) x7 on 4 count
Hands behind back flutter kicks x7 on 4 count
Slight recline flutter kicks x7 on 4 count
Regular flutter kicks x7 on 4 count
COUNT-OFF & NAME-O-RAMA
Bowled a strike with 10 strong:  Swanson, Red Writer, Cowbell, Cheatsheet, Rousey, Amazon, Quarantine, Crawdad, Preacher, Abort
CIRCLE OF TRUST/BOM:
“If a person gave away your body to some passerby, you’d be furious. Yet you hand over your mind to anyone who comes along, so they may abuse you, leaving it disturbed and troubled – have you no shame in that” – Epictetus

Challenge to myself as much as anyone else – do not let your mind be taken from you. Guard it MORE than you would anything, because if you are in control of your mind, nothing can harm you.
MOLESKIN:
Special prayers for Tim, Polly, Jimmy, and Brant as they deal with some difficult times ahead with sickness.

Hiding in the Bushes

THE SCENE: High 40s, drippy and drizzly but not pouring
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 or something like that.  Q screwed up the cadence so reps uncertain
LBAC x20 each way IC
TN Rocking Chairs x15 IC
Al Gore Tuck Jumps x8
Hindurkins x15 IC

THA-THANG:
Mosey to the steps by the ball. Hop up first flight of stairs on right foot,
head south and down the steps, circle back around to hop up stairs on left foot.

Keep heading south and down the steps that some idiot decided should be painted with high-gloss paint. Successfully navigated without injury.
Pair up in groups of 3, each group picks up one large and two small coupons from the bank of the stream.

Cross the street to the safe, unpainted set of stairs.
One PAX at top, one PAX at bottom, one PAX in motion for each group
Small coupon exercises on the streetcorner at the bottom of the stairs until relieved:
-Man-Makers
-Side Raise
-Wax On/Wax Off
-Raise the Roof

Large coupon exercises at the top (hidden by the bushes to avoid indecency citation during Hip Thrust)
-Squrls
-Fwd Raise
-Hip Thrust
-Rows

2 rounds through the circuit and it’s time to head back.

MARY:
Squeaked in some Protractors and 3 rounds of Row your Boat
COUNT-OFF & NAME-O-RAMA
15 strong, no FNGs braved the drizzle. Good to see Acapella visiting the gloom from South GA
CIRCLE OF TRUST/BOM:
Jeremiah 2:13 – “For My people have committed two evils: They have forsaken Me, The fountain of living waters, To hew for themselves cisterns, Broken cisterns That can hold no water.”

Last week I had to replace my water heater. It was old, and had a good run, but it sprang a small leak. Fortunately I managed to get it out before a catastrophic failure. Pulling the old, leaking tank, partly full of sediment, out of the house made me think of Jeremiah 2:13. Be careful where you are looking for your water, your fulfillment. Anything but the source of Living Water is just a cracked and useless cistern.

MOLESKIN:

ANNOUNCEMENTS:

Tower of Power/Keep the Faith

Maker:S,Date:2017-12-4,Ver:6,Lens:Kan03,Act:Lar02,E-Y

THE SCENE: 50 degrees, light to medium rainfall = CBB (Character Building Beatdown
F3 WELCOME & DISCLAIMER

“Welcome to F3: Fitness – Fellowship – Faith. My name is Steam and I’ll serve as your QIC for the next 45 minutes. I am not a professional – you are here on your own volition. Which means I don’t know any injuries you may or may not have. That being said, if you need to modify any of the exercises we do this morning, feel free to do so but push yourselves and the men around you!”
WARM-O-RAMA:

  1. Side Straddle Hop (SSH): 25 x 4 (in cadence)
  2. Squat: 10 x 4 (in cadence)
  3. Imperial Walker: 10 x 4 (in cadence)
  4. Merkin: 10 x 4 (in cadence)

THA-THANG:
Pre-Mosey —> number off (14) = start with 14, end with 14…keep 100% accountability.

  • Mosey to Locust Street Garage
    • 2 lines
    • Halt by Big Ball
    • Prom King led PAX in 10 squats
    • Mosey across bridge across Henley St.
    • Halt in front of Locust St. Garage –> PAX executes 10 squats
  • Tower of Power
    • 6 Levels = L1 – L6

    • Before we begin, all I have is this: Do you have faith in me as your Q this morning? You have a choice, you always have a choice.”

    • L1 = 50 – 1 count Merkins
      • Bearcrawl to L2 –> upon arrival at L2 – hold merkin plank
    • L2 = 40 – 1 count merkins
      • Bearcrawl to L3 –> upon arrival at L3 – hold merkin plank
    • L3 = 30 squats
      • Battle buddy fireman carry to L4 –> upon arrival at L4 – hold squat
    • L4 = 20 squats
      • Battle buddy fireman carry to L5 –> upon arrival at L5 – hold squat
    • L5 = 10 squats

    • You’ve made it this far – I’ll ask you again: after all we’ve gone through to get up here, do you still have faith in me?

    • Line up shoulder to shoulder facing the ramp up to L6
    • L6 = dark, rainy, unknown…etc

    • You always have a choice. You chose to be here this morning and you chose to push yourselves to get up the tower of power. No one forced you to do that. Men, we always have a choice in life. When crap hits the fan and we’re faced with the unknown, not knowing what comes next, you have a choice. If you still have faith in me, follow me.

****Full sprint to top of L6 —> execute 10 incline merkins on wall*****

  • Mosey down the Tower of Power
  • QIC leads motivational F3 cadence call
  • Mosey back to AO –> sprints the straightaway by the Hilton Hotel at AO

MARY:
Upon arrival at AO — get accountability. 14 started – 14 finished
COUNT-OFF & NAME-O-RAMA
PAX = 14: Abort – G-6 – Prom King – Guppy – Careless – Quarantine – Plunger – Cheatsheet – Petey – Preacher – Amazon – Soot – Stage hand – Steam

FNG = 0
CIRCLE OF TRUST/BOM:
Before we began the tower of power, I asked if you had faith me as your Q for today. Faith in me to lead all of us, keep us safe, and provide a way for you to get form point A to point B. I knew what the master plan was – I knew where we were going and how we were going to get there. It was tough right? But as we went up the Tower of Power and all of you continued to have faith in me, it got a little easier each level right?

Matthew 17:20 = “…truly I say to you, if you have faith like a grain of mustard seed, you will say to this mountain move from here to there and it will move, because nothing is impossible for you.”

The point I’m trying to make is this: Sometimes I feel like I don’t even have the faith of a tiny mustard seed. Because I want to be in control. I want to control my life, my decisions, my outcomes, my future. And I am so scared of what would happen if I just….let go. But it’s not my life to control.

All God wants is to extend to you His hand and say: Do you have faith in me? That’s all he wants, just your faith the size of a mustard seed. A mustard seed of faith in your marriages, your relationships, your vocation, your life. I don’t know what’s going on in your life, but God does. Do you trust Him to be able to let go?
MOLESKIN:
Keep the Faith & Fight the Good Fight!

Being Flexible Is More Than Doing Yoga…

THE SCENE: Warm and Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x15 IC, Merkins x10 IC, Tempo Squats x10 IC
THA-THANG:

PAX formed two lines and moseyed to the TN Ampitheatre and partnered up with a battle buddy.

The PAX completed 4 rounds of each of the following:

Partner A completes 25 Merkins while Partner B sprints to the top of the Ampitheatre stairs and completes 2 burpees.  Switch out until BOTH partners have completed 4 round of each.

The PAX completed 30 flutter kicks on a 4 count in cadence and formed the mosey lines back up.

The PAX went on a mosey to the steps of the backside of THE HILL on UTK campus, each man had to sprint the stairs touching every step along the way and hold plank until everyone had completed the evolution.

The PAX moseyed by Neyland Stadium, Thompson-Boling Arena, and down by The Rowing Team Boathouse for a river mosey to the steps to the bridge by Walnut Street.  The PAX partnered back up and completed 2 rounds a piece of sprinting those stairs while their battle buddy completed 25 merkins.  After both battle buddies completed the task the PAX moseyed back up those stairs and across the bridge to Walnut Street.

PAX did an all out jailbreak sprint up the Walnut Street Hill.  A 10 count was administered and the PAX moseyed back to the Start Point for the finishing touch…

MARY:
At the Ampitheatre stage the PAX did 14 4 count plank jacks IC, Hello Dolly x 15 IC, and Boat/Canoe variations until 8 AM.
COUNT-OFF & NAME-O-RAMA
8 PAX including 1 FNG (8 seconds)
CIRCLE OF TRUST/BOM:
Spoke on stepping outside our comfort zones and being able to be flexible and selfless on a dime’s notice and the importance of being flexible each day with all that life can give us.  Belding also mentioned the prayer requests for educators, students, admin, and all involved not only in FL after the school tragedy but across the nation as we all move forward.  Aye.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.