F3 Knoxville

Category: Big Ball

Push-O-Rama Beneath That Big Beautiful Ball In The Sky

THE SCENE: Mid 20’s, beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 25
  • Hillbillies x 20
  • Little of this/that
  • Michael Phelps
    THA-THANG:

Mosey to Big Ball.

Push-o-rama/Leg-o-rama:

Do Merkin and leg variant then Bear crawl out 25 yds and Bernie back. Side arm balance until all Pax return

20 each IC.

  • Merkin – Backward Lunge (1 side, then other)
  • Derkin – Alt Squat Touch (1 side, then other)
  • Incline Merkin – Jump Tuck
  • Diamond Merkin – Iron Mike
  • Wide Merkin – Balance lunge
  • Ranger Merkin – 3 way Calf raise 20 each way

11’s:

Dips

High Knees up stairs

Side Tri Rise each side

Cash out with 20 each

Lunge across Clinch Ave Bridge.

20 Pickle Pounders

20 Monkey Humpers

Mosey back to field near AO.

Monster Truck tires across field.

Single leg cross hop.

Hold table pose till all Pax done.

MARY:

  • Captain Thor 10:40
  • Superman/Banana on Q
  • Roll up V Up x 25
  • Single leg boat on Q
  • Boat on Q
  • Plank to chaturanga iso on Q

COUNT-OFF & NAME-O-RAMA
5 including FNG Partial (Kyle Holland)
CIRCLE OF TRUST/BOM:

Leaders Practice Telling Themselves the Truth

Psalm 57 gives us a beautiful picture of a leader in touch with his humanity. David composed it as he fled from Saul in the mountains and caves of Israel. The psalm expresses anxiety and fear, yet it ends with triumph: “Be exalted, O God, above the heavens; let Your glory be above all the earth” (Ps. 57:11).

Author Philip Yancey suggests that David wrote and sang the psalms as therapy for himself. Somehow, telling himself the truth enabled him to rise above his fear and see a transcendent God who remained in control.

Fortunately, few of us live with such danger. Like David, however, we all have times when nerves fail and fear creeps in. We feel surrounded by adversaries. Telling ourselves the truth, as David did, will heal and comfort us, as it did him. The truth of Psalm 57 can serve as our counselor. Successful leaders tell themselves the truth and gain perspective in the midst of volatile emotions.

Psalm 57

For the choir director: A psalm[a] of David, regarding the time he fled from Saul and went into the cave. To be sung to the tune “Do Not Destroy!”

1 Have mercy on me, O God, have mercy!
I look to you for protection.
I will hide beneath the shadow of your wings
until the danger passes by.
2 I cry out to God Most High,[b]
to God who will fulfill his purpose for me.
3 He will send help from heaven to rescue me,
disgracing those who hound me. Interlude
My God will send forth his unfailing love and faithfulness.

4 I am surrounded by fierce lions
who greedily devour human prey—
whose teeth pierce like spears and arrows,
and whose tongues cut like swords.

5 Be exalted, O God, above the highest heavens!
May your glory shine over all the earth.

6 My enemies have set a trap for me.
I am weary from distress.
They have dug a deep pit in my path,
but they themselves have fallen into it. Interlude

7 My heart is confident in you, O God;
my heart is confident.
No wonder I can sing your praises!
8 Wake up, my heart!
Wake up, O lyre and harp!
I will wake the dawn with my song.
9 I will thank you, Lord, among all the people.
I will sing your praises among the nations.
10 For your unfailing love is as high as the heavens.
Your faithfulness reaches to the clouds.

11 Be exalted, O God, above the highest heavens.
May your glory shine over all the earth.

MOLESKIN:
Started with quite a lonely ruck and some PT in Market Square. Pecan pancakes at Pete’s are life changing.
ANNOUNCEMENTS:

Boxes of merkins

THE SCENE: Warmer than expected, 44* and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x10 IC
SSH x15 IC
Steve Earls x10 IC
Tempo merkins x10 IC
THA-THANG:
Form 2 lines and mosey over to bottom of amphitheater.  Once there, line up at base of stage.  OYO, Pax perform 10 box jumps, followed by 10 decline merkins, then short recovery.  Repeat box jumps and decline merkins for 3 sets.

Pax then bunnyhop up the steps of the amphitheater, touching every step.  Once to the top, perform 5 burpees and 10 rail rows.  Return to the bottom of the steps and perform flutter kicks waiting on the six.  Recover.  Pax then lunge up the stairs to the top, again touching each step either with foot or knee.  Again perform 5 burpees and 10 rail rows and return to the bottom of the steps.  Flutter kick waiting on the 6, once all in QIC counts off 10 four count flutter kicks.  Recover.

Lather, rinse repeat.  Pax line up at the base of the stage for 10 box jumps and 10 decline merkins.  Short recovery.  Second set is 10 box jumps, 10 decline merkins, 10 regular merkins.  Short recovery.  Third set is 10 box jumps, 10 decline merkins, 10 regular merkins, 10 incline merkins.  Recover.  Then repeat bunnyhop up steps, 5 burpees and 10 rail rows.  Return to bottom of steps and flutter kick waiting on 6.  Recover and repeat lunges up the stairs, 5 burpees and 10 rail rows.  Return to the bottom for flutter kicks, once all in QIC begins count of 10 four count flutter kicks.  Recover and 10 count.

Mosey out and around the pond on our way over to the big ball.  F3 cannot just run across any bridge, so we lunge across bridge.  Al Gore waiting on the 6, then continue to the base of the big ball.  Pax perform 7’s, Iron Mikes at the bottom and Big Boys at the top.  Jackrabbits plank up and wait on 6 to finish, where we do various plank holds (up top, half way, 6 inches off, left/right arm/leg up).  Recover and mosey back towards SP.

Stop on the side of the lawn in front of the fountains.  Pax do a 60% run across the grass, followed by Devin Hester back across.  Pax perform wide grip merkins, 10 on four count IC.  Recover.  Lather rinse repeat.  85% run across the grass, followed by Devin Hester back across.  Pax perform regular merkins, 10 on four IC.  Everyone knows what is coming.  Short recovery then AYG sprint across the grass, Devin Hester to get back across.  Pax perform 10 diamond merkins on four count IC.  Then recover.

No time leftover for Mary, mosey back to the SP and arrive at exactly 6:15.

COUNT-OFF & NAME-O-RAMA
12 Pax strong, no FNGs: Swanson, Frank, Singlet, Anchorman, G6, Savannah, Manwich, Passport, Uncle Rico, Quarantine, Popeye, Abort
CIRCLE OF TRUST/BOM:
Echoing the word of the Third F event on Saturday, seek out the isolated people in your life.  Ask questions, get to know them better, and use that to allow them to speak to you if needed.

Downtown Potluck

THE SCENE: Temps in the 30s. Dark and mysterious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

BAC x10 each arm

Squat x20

Merkins x20

Mary Catherines x20

Monkey Humpers x20
THA-THANG:
Numbered off and moved as unit throughout Market Square and Gay St. Made several stops along the way and did 3 different exercises at each stop in cadence for 10 reps (4ct). First exercise at each stop was led by Q. 2nd and 3rd exercise at each station were led by a different PAX

  • Stop 1 (TVA): Merkins (led by Q), Monkey Humpers (led by PAX 1), Hello Dollys (led by PAX 2), 10 burpees on your own
  • Stop 2 (Market Square stage): Single leg squat (Q), Incline Merkins (PAX 3), Carolina DD (PAX 4)
  • Stop 3: (Tupelo Honey): Bobby Hurley (Q), Mary Catherines (PAX 5), Flutterkicks (PAX 6)
  • Stop 4 (Union Ave.): Tuck Jumps (Q), Diamond Merkins (PAX 7), Squats (PAX 8)
  • Union Ave Hill: 2 groups: Group 1 does 10 Mary Catherines at bottom of hill in cadence (led by PAX 9), then Bernie Sanders to top of hill where Group 2 is doing flutter kicks in cadence (led by PAX 10). Groups switch and Group 1 does flutter kicks at top until they are tagged by Group 2.
    • 2 Rounds
  • Gay Street: Partner Wheelbarrow to first lamp post. Switch and go to 2nd lamp post. Lunge to third lamp post, Sideways monster walk to 4th lamp post, Sideways monster walk to 5th lamp post facing other direction.
  • Stop 5 (Market Sq. Parking Garage): Monkey Humpers (Q), Squats (PAX 11) Merkins (PAX 12),
  • Stop 5 (Convention Center): Merkins (PAX 13), Carolina DD (PAX 14), Merkins (PAX 15)
  • Return to AO

COUNT-OFF & NAME-O-RAMA
17 PAX; 1 FNG–>Tinkle
CIRCLE OF TRUST/BOM:
Bless 3 people this week. Bless=to add strength to one’s arm. How: relieve someone of a burden in their life

Oh The Humanity

THE SCENE: Clear, 36 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x 10 each direction
  • SSH x 25 IC
  • 10 Tempo Squat IC
  • 10 Merkin IC
  • Happy Jacks x 4 IC

THA-THANG:
Mosey around field to start point

Burpee Dan across field (1B: 4 lunge run back to start, 2B: 4 lunge run back to start, 3B: 4 lunge run back to start, 4B: 4 lunge run back to start)

Hindenburg Blimps: Four stations around field. Conduct exercise at each cone, sprint between each cone until back at start, begin next round. (Modified…it doesn’t spell blimp)

  • Round 1: 20 Lunges
  • Round 2: 30 BBS
  • Round 3: 40 Merkin
  • Round 4: 50 Squat

MARY:
Mosey to fountains. Flutter Kicks x 60
COUNT-OFF & NAME-O-RAMA
18 PAX: Frank, Pfeiffer, Steam, Tooth Fairy, Quarantine, Uncle Rico, Heisenberg, Savannah, Abort, Plunder, Swanson, G-6, Singlet, Quickbooks, Passport, Hang Tight, Manwich
CIRCLE OF TRUST/BOM:
F3 is a place to learn about leadership and we are encouraged by each other to lead. Take advantage of the opportunity to lead/Q. The brothers around you will support you. F3 is the lowest stress leadership opportunity  you will find.
ANNOUNCEMENTS:
Big Ball will be open on Saturdays starting 12/2/17!

Fun Facts & Strong Backs

THE SCENE: A Character-Building 32 degrees; Cold hands, warm hearts, can’t lose.
F3 WELCOME & DISCLAIMER: Welcome to F3: Fitness – Fellowship – & Faith. My name is Steam and for the next 45 minutes I will be in charge and serve as your Q. I am not a professional – you are here on your own volition and I don’y 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 for your own safety but always give 100%. This morning we will sound off loud and we will not accept anything less than 100% from ourselves and our PAX. Aye? This is the standard this morning – we will meet and exceed it for all 45 minutes.

WARM-O-RAMA:
*** “G-6: What is your favorite Thanksgiving food?” –> Ask 1 member of PAX what G-6’s favorite Thanksgiving food is.

I. Side-Straddle Hop (SSH): 20 x 4 in cadence

Repeat *** with different PAX member(s)

II. Cherry Picker: 20 x 4 in cadence

Repeat *** with different PAX member(s)

III. Baby Arm Circles: 12 x 4 forward in cadence & 12 x 4 backward in cadence

The Merkin: 15 x 10 in cadence

THA-THANG:
Mosey to WFP (World’s Fair Park) amphitheater with Flag out front (FNG Caleb carried flag)

  • PT –> take a lap around amphitheater with a battle buddy –> PT –> take a lap with a NEW battle buddy
  • Each lap –> each battle buddy shares an interesting fact about themselves
  • 4 laps & 100 reps
    • (1) The Incline Merkin: 25 x 4
      • Take a lap w/Battle Buddy around the amphitheater
      • Back to amphitheater –> ask 1 member of PAX to share the interesting fact they learned on the lap
    • (2) The Squat: 25 x 4
      • Take a lap w/new battle buddy
      • Back to amphitheater –> ask another member of PAX to share the interesting fact they learned on the lap
    • (3) The Ground Pounder: 25 x 4 (Forearm plank –> up to push up plank 1 hand @ a time –> back to elbow plank 1 hand @ a time)
      • Take a lap w/new battle buddy
      • Back to amphitheater –> ask new member of PAX to share interesting fact they learned on the lap
    • (4) The Little Baby Crunch: 25 x 4
      • Take a lap (all PAX together) –> hold @ top of amphitheater
    • BOM (Pt. 1)
      • Q asked PAX: “Why have I been asking questions all morning?
      • 3 things: Ask – Listen – Remember
        • If you know and remember who’s on your team – you’ll find that coming out here and doing this crazy thing called F3 becomes a lot more meaningful but a ton more fun. Aye? Know your PAX, the man to your left and right, they’re out here, locked and loaded at 5:30 just like you.
    • Run up by Big Ball (flag out front – Caleb) to Bridge across WFP
      • 2 columns facing across the bridge
      • Mosey across bridge –> every rectangular concrete plant holder = 10 x 4 squats
        • have different member of PAX call it in cadence each time
      • Form up in 1 line @ end of bridge (flag out front -Caleb)
    • Motivational Cadence Call Mosey Back to AO
      • (1) F3! –> PAX repeats –> Good For You! –> PAX repeats –> Good For Me! –> PAX repeats
      • (2) All Day! –> PAX repeats –> Everyday! –> PAX repeats
      • (3) 1, 2, 3! –> PAX repeats –> I Love F3! –> PAX repeats –> 4, 5, 6! –> PAX repeats –> Pickin Up Sticks! –> PAX repeats –> 7 and 8! –> PAX repeats –> F3 is Great! –> PAX repeats –> 9 and 10! –> PAX repeats –> Let’s Do It All Again! –> PAX repeats
      • Repeat # 1 – 3 at Q’s discretion
    • Arrive @ Field Across from AO –> Take The Field!
      • 150% –> your 100% is not good enough because you are better than your 100%, aye? You can do better than 100%, you have what it takes! TAKE. THIS. FIELD.
      • All out 150% sprint across the field to AO

MARY:
Caleb was the only FNG Big Ball had this morning. Putting the new guy in charge of something so sacred – the American Flag that always stays out front when we mosey and goes with us wherever we go – (I believe) helped him become more comfortable and integrated @ his first time @ F3.
COUNT-OFF & NAME-O-RAMA
PAX Count: 14 + 1 FNG
CIRCLE OF TRUST/BOM: (Pt.2)
Proverbs 11:14 –> “For lack of guidance a nation falls, but victory is won through many advisors.”

This is a call to action. When you look around at our world today – our nation is falling and it’s sad. Because there is a clear lack of guidance. we, men in F3, are called to be HIM = High Impact Men. Your nation needs you, your family needs you, your community needs you, F3 needs you. Take charge and be a leader. You are all leaders in some capacity whether you realize it or not. We found out earlier that when you know who’s on your team it’s a lot easier to embrace the suck knowing who’s beside you going through the same thing. Along with that – we are all cops. A cop is someone who upholds the law and holds others accountable to the law. Who’s the cop in your life? Who holds you accountable and helps you uphold who you were created to be? Are you a cop in anyone else’s life? I need that, we all need that. Men, great work this morning, I cannot begin to tell you what an honor it is to be out here and have the opportunity to lead and serve as your Q. You are free to lead. Take charge and make it happen.

Pray it out.
ANNOUNCEMENTS:
Big Ball Saturday Qs will be officially (re)starting in 2 weeks –>  3 December 2017