F3 Knoxville

Category: Big Ball

Big Ball Kraken

THE SCENE: 37 degrees, partly cloudy.  Cool and crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles (4 ct) x 12 forward/back

Cherry Pickers x 10

SSH x 20 (4 ct)

Tempo Merkins x 10

5 Burpees on your own
THA-THANG:

  • Mosey to Church Street United Methodist Church
  • Kraken on the rocks.  8 stations in circle:  1.  Squats with rock x25.  2.  Merkins on your rock x 25.  3.  Rock Curls x 50.  4.  Mr Spectacular x 25 with rock.  5.  Rock lunge 25 out, 25 in.  6.  Rock burpees x 25.  7.  Rock overhead press x 25.  8.  Lizard merkin crawl to center circle and back.  Complete station.  Run with your rock around circle and start next exercise until all exercises completed.
  • Mosey back to AO
  • La La Leggy:  Squats x 20, Forward Lunge x 20 (10 each leg), Reverse lunge x20 (10 each leg), Squat jumps x20, 20 calf raises.

MARY:
American Hammers x 15 (4 ct)

Hello Dollys x 15 (4 ct)

ATMs

COUNT-OFF & NAME-O-RAMA
14 strong.  No FNGs
CIRCLE OF TRUST/BOM:

A Psalm of Life
BY HENRY WADSWORTH LONGFELLOW

Tell me not, in mournful numbers,
Life is but an empty dream!
For the soul is dead that slumbers,
And things are not what they seem.

Life is real! Life is earnest!
And the grave is not its goal;
Dust thou art, to dust returnest,
Was not spoken of the soul.

Not enjoyment, and not sorrow,
Is our destined end or way;
But to act, that each to-morrow
Find us farther than to-day.

Art is long, and Time is fleeting,
And our hearts, though stout and brave,
Still, like muffled drums, are beating
Funeral marches to the grave.

In the world’s broad field of battle,
In the bivouac of Life,
Be not like dumb, driven cattle!
Be a hero in the strife!

Trust no Future, howe’er pleasant!
Let the dead Past bury its dead!
Act,— act in the living Present!
Heart within, and God o’erhead!

Lives of great men all remind us
We can make our lives sublime,
And, departing, leave behind us
Footprints on the sands of time;

Footprints, that perhaps another,
Sailing o’er life’s solemn main,
A forlorn and shipwrecked brother,
Seeing, shall take heart again.

Let us, then, be up and doing,
With a heart for any fate;
Still achieving, still pursuing,
Learn to labor and to wait.

ANNOUNCEMENTS:
Continue to pray for Sam, G-6’s friend battling cancer in Arizona

11 is the magic number

THE SCENE: 47* – perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles forward x11
Arm circles reverse x11
Calf raises x11
Imperial squat walkers x11
SSH x22
THA-THANG:
Mosey over to amphitheater.  PAX line up along the edge of the stage.  Perform exercises with no rest between.

  • Side step ups left leg x11
  • Side step ups right leg x11
  • Box jumps x11

Once complete Al Gore waiting for everyone to finish.  Once everyone is finished perform next set of exercises no rest in between.

  • Derkins x11
  • Dips x11
  • Ranger merkins x11

Once complete plank and wait for everyone to finish.  Once everyone is finished, perform next set no rest between.

  • Side step ups left leg x11
  • Side step ups right leg x11
  • Box jumps x11
  • Derkins x11
  • Dips x11
  • Ranger merkins x11

Once complete Al Gore and wait for everyone to finish.  Once everyone is finished, repeat last round of 6 exercises and run up center steps and around, back to stage and plank waiting for everyone to finish.  PAX plank, alternating between holding at 6″ and up top.  Recover and 11 count.

Mosey over bridge to the base of the Big Ball.  Next exercise is… 11’s on the stairs.  Start with 10 pull ups on the beams of the Big Ball, run up stairs to the top and perform 1 WWII Sit up. Repeat going through the 11s routine, working down in sit ups and up in WWII sit ups.  Jack rabbits perform flutter kicks, penguins, and LBCs waiting for everyone to finish.

Recover and 10 count.  Mosey back to start point for Mary.

MARY:
Only time for box cutters (22)
COUNT-OFF & NAME-O-RAMA
19 strong – Careless, Rousey, Cowbell, Blazer, Anchorman, G6, Kibbles, Singlet, Hang Tight, Petey, Amazon, Threadcount, Downhill, Soup, Bullseye, Zachias, Couger, Crawdad, Abort
CIRCLE OF TRUST/BOM:
Charles Plumb flew 75 combat missions over Vietnam before being hit with a surface to air missile.  Even though he was flying too low and too fast, he survived but was captured and remained a POW for six years.  Years after returning home, he was sitting in an airport and a man came up to him who knew his name and that he flew missions off the USS Kitty Hawk.  Colonel Plumb, kind of amazed, asked the man how he knew that.  The man had been the one to pack his parachute the day he was shot down.

Always remember who is packing your parachute, those that do things for you that you may not think about that end up being huge in your life.
MOLESKIN:
Continue praying for Sam and Brandt.

Circuit City

THE SCENE: 40s, the sky was dry but the ground was wet. But YOGWW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I integrated and demonstrated the less familiar exercises in our warm up for any guys who were unfamiliar / newer to F3. So that when they read the paper at each station they knew what to do…

  • Mountain Climbers x10 (4 ct.)
  • Squat Jumps x10
  • Merkins x10
  • Superman Swims x10
  • Burpees x5 (OYO)

THA-THANG:

Get a battle buddy. Set up 5 circuits with cones around the perimeter of the north half of WFP field. Each station had 2 exercises. You and battle buddy did 20 reps of each exercise together. Rinsed and repeat until time is called at 6:00 AM. We all did about 2.5 times through the 5 cicuit.

  • Circuit 1: Mountain Climbers (4 ct.) and Squat Jumps
  • Circuit 2: Dry Docks and Flutter Kicks (4 ct.)
  • Circuit 3: Merkins and Lunges
  • Circuit 4: Supermans and Hello Dollies (4 ct.)
  • Circuit 5: (benches by fountains): Dips and Derkins

Next excercise…

Line up at northern end of WFP field. Battle buddies lined up along the edge of grass. Then they perform the following sequence.

 

  1. Battle Buddy 1 performs 10 BBS while Battle Buddy 2 holds their feet in a plank position.
  2. Battle Buddy 2 switches to alternating between 10 Merkins and 10 Squats while Battle Buddy 1 sprints to the first cone and performs 2 Burpees, sprints back, sprints to second cone and does 4 Burpees, then sprints to where they started.
  3. Switch, Battle Buddy 2 then performs the progression.

Do as many repetitions as you can in 15 minutes.

MARY:
Box Cutters x25
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Where is God at work in your life?” a mentor asked me one day. I didn’t know what to say. Oftentimes God is standing in the middle of ourfear, inviting us to run towards it.

Part of being a High Impact Man is rejecting passivity. Oftentimes as men we avoid conflict, shrink back when we are challenged or feel intimidated, or we just check out when we get stressed or feel discouraged. We must choose to reject that natural tendency of passivity and step towards that fear knowing that God will meet us in the middle of it!

Challenge: Where is God inviting you into your fear today?

MOLESKIN:
An excerpt from the book, “Thoughts That Make Your Heart Sing”.

“What Is sin? Sin is trying to get away from God who loves us- it’s wanting to go our own way without him. But the Bible says it’s not like simply wandering off the path and getting lost by mistake. It’s like a horse charging at full speed away from him. We want to get away from God that badly! We are like horses galloping headlong after the things we want.

But God  can stop runaway horses. And lead them gently back.
ANNOUNCEMENTS:

Spring Practice

THE SCENE: 49 degrees, cloudy, great day for some practice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles (4-count) x 12 forward, x 12 back

Cherry pickers x 12

SSH (4-count) x 20

5 burpees

THA-THANG:

  • Mosey to Emerald Youth Soccer Complex
  • Kick Coverage:  PAX splint into 2 equal groups.  Line up on goal line.  1 HIM kicks or punts the ball as far as possible, the rest of the group sprints to the ball, the HIM who recovers the ball has 5 reps of appointed exercise, everyone else 10 reps.  Second group goes while 1 group completes reps on opposite side of field.  Repeat until all PAX have kicked.  Exercises: Round 1 burpees, Round 2 Wide Merkins, Round 3 Ranger Merkins, Round 4 Diamond merkins, Round 5 Catalina wine press, repeat as necessary.
  • Tennessee Drill:  Circle up in middle of field.  Groups of 4 in center battle with appointed exercise to exhaustion while 1 HIM calls out cadence, last one standing is the winner.  While central group is battling, PAX in circle perform appointed exercise.  Round 1:  Center WWII sit-ups , circle squats.  Round 2:  Center Merkins, circle forward lunge.  Round 3:  Center Hello Dollys, circle Reverse lunge.  Round 4:  Center CDD, circle Bobby Hurleys.
  • Two Minute Drill:  Cross the field with appointed exercise as a group until goal line is crossed.  1:  Broad jum burpees x 5.  2: Bear crawls 4-count x5.  3:  Crab walks 4-count x 5.  4:  Merkins x 5 (we did not make forward progress, but it was well executed.  5:  Forward lunge x 5.  6:  Cross the goal line with high steps, finishing with your best Heisman pose.
  • Mosey back to AO

MARY:

  • Out of time

COUNT-OFF & NAME-O-RAMA
19 strong with 1 FNG.  Cougar and Bullseye  were also in attendance (could not find their tags).  Welcome FNG Jarrett Delozier ( Zacchaeus)
CIRCLE OF TRUST/BOM:

  • How do you handle or respond to constructive criticism?
  • “Criticism may not be agreeable, but it is necessary.  It fulfills the same function as pain in the human body.  It call attention to an unhealthy state of things.”  Winston Churchill
  • “The trouble with most of us is that we would rather be ruined by praise than saved by criticism.”  Norman Vincent Peale
  • “The fear of the Lord is the beginning of knowledge.  Fools despise wisdom and instruction.”  Proverbs 1:7

MOLESKIN:
Pray for Sam, friend of G-6, who is fighting cancer.

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 ||