F3 Knoxville

Category: Big Ball

OG Style…

THE SCENE 60 and clear at the BB for the collaborative “OG” Workout

F3 Welcome & Disclaimer

THE THANG
COP
– SSH x12 IC
– Squats x12 IC
– Michael Phelps x20 OYO
– Arm Circles Forward x6 IC
– Arm Circles Backward x6 IC
– BBS x12 IC

Mosey to the big ball for Station 1 of the OG collaboration workout
-Joe Hendrix up two flights of stairs
-Merkins x20-OYO
-Squat Jumps x20-OYO

Mosey to Station 2: (Market Square)
– DORAS with a battle buddy (sprint to end of Square, return, and alternate) in the form of B.O.M.B.S increasing by reps of 40
– 40 Burpees
– 80 Overhead Claps
– 120 Merkins
– 160 BBS and Squats (80 a piece)
Flutter Kicks IC
American Hammers IC

Mosey back to World’s Fair
Planks
Grab Battle Buddy and wheelbarrow across last half of infield to the water fountains

COT
Number off and Name-O-Rama

BOM
1 Cor. 9:24-27
Points to reflect on:
1.) Be self-disciplined and run for the eternal prize
2.) We do not have to run this race alone.  We have Jesus Christ as our savior and He also gives us each other.  We are here for our brothers to run this race and be leaders in our homes, work, etc.  In society it is being pushed to be individualistic but an OG is there to have his brother’s six at all times and help each other.

BACON at WFP

THE SCENE
64 degrees and hazy

F3 Welcome and Disclaimer

THE THANG
COP
Baby arm circles forward IC x 10
Baby arm circles reverse IC x 10
Tempo Squats ICx10
Burpees OYO x 10
Merkins ICx10

Tour of World’s Fair Park
Mosey over to south stairs for:
Incline Merkins           ICx10
Squats                         ICx10
Decline Merkins          ICx10

Mosey to Market Square
Stopping 2x for Burpees OYOx10

BACON
Dora w/ battle buddy for:
Burpees (50)
American Hammer (75)
Carolina Dry Docks (100)
One-armed Pickle Pounders (125)
Nipple scraper Merkins (150)
(w/ PAX #1 running down Market Square while PAX #2 is doing exercise)

Mosey to Pete’s Coffee Shop
Stop for 5 burpees OYO

Mosey to Henley Street
Incline Merkins ICx10
Decline Merkins ICx10

Mosey back to World’s Fair Park
Full-speed 100 yard sprints

Back to AO

MARY
Hello Dolly ICx10 (P-nut)
Boat/Canoe (Quickbooks)

COT
Number Off and Name-o-Rama

 

BOM
Scripture focus on Psalm 119:105.  It’s dark out there, men.  We need God’s word to provide light and instruction for us.  However you chose to do it…whenever you choose to do it…just do it.  Get in God’s word each day.

Prayer led by P-nut

MOLESKIN
Spirited mumblechatter from all PAX, particularly from Proton and Dimples.  Schick had been AWOL for a long time and couldn’t remember his F3 name (Rascal to the rescue).

Game Day at the Big Ball

THE SCENE 75 and clear

F3 Welcome and Disclaimer

THE THANG
COP
Merkins 20x IC
Imperial Walkers 15x IC
Toy Soldiers 10x IC
Arm Circles fwd & back x15 IC

JOHN WARD PRESS BOX  (field by 11th St.)
Do exercise at 4 stations / cones
Round 1 – 30 Squats (each cone)
Round 2 – 25 Plank Jacks
Round 3 – 20 Merkins

RISE TO THE TOP  (THE HILL [.5 mile mosey] )
Buddy 1 does 20 BBS then switches to Werkins while…
Buddy2 runs stairs to top of “The Hill” and back down.
Buddy 1 & 2 switch

Rinse and repeat x3

BUDDY CARRIES ACROSS FOOT BRIDGE
(Switch places, rinse and repeat)

Mosey back to AO! [.5 miles back]

DEALERS CHOICE ABS
COT
Count-o-Rama and Name-o-Rama: “hospital | age | F3 / FNG

BOM
When we talk about being a HIM we talk a lot about making an impact on our world. We talk about how we can “happen to our day” instead of “our day happening to us”. In order to make that impact, we have to get ready to face our day. PSALM 16:2 says “You are my Lord; apart from you I have no good thing”. This is where we start… from a place of gratitude to God. When we acknowledge that apart from Him we have no good thing, then it gets us ready to face whatever challenge, hardship, victory we face. As HIMs, we always point to something larger than ourselves. I can’t keep spiritually improvising this, I have to take the time to remember that “(He) alone is my portion and my cup”… and that “the boundary lines have fallen for me in pleasant places” (16:3-4).

Thunderdome

THE SCENE 74 and humid

F3 Welcome & Disclaimer

THE THANG
COP
SSH x 32 (IC)
Windmill Merkins x10 (IC)
Toy Soldiers x10 (IC)
Diagonal Lunges x10 each leg (IC)
Arm Circles Forward x10 (IC)
Arm Circles Backward x10 (IC)
Imperial Walkers x10 (IC)

Mosey to amphitheater.  Once at amphitheater divide into two groups.

Thunderdome!
Group 1
Stairway to Glory
Break down into teams of 3.  2 men stay at the bottom of the stairs, 1 at the top.  1 man will alligator crawl up the steps.  Once at top the man at the top will step-squat down the steps.  Man at the bottom then alligator crawls to top and the circle continues!

While waiting at the bottom:
Decline Merkins
Bulgarian Split Squats

While waiting at the top:
Let me Ups
Reverse Lunges

Group 2
Fast and Furious (HIITs – 20sec on 10sec rest)
R1: Diamond Merkins 10 Rounds
Run around the pavilion

R2: Star Jumps 10 Rounds

Groups flip flop

Mosey back to start point

MARY
Freddie Mercurys x20 IC
Flutter Kicks x20 4ct IC

COT
Number Off and Name-O-Rama – 20 PAX

BOM
Genesis 1: 27 tells us explicitly that God created man and woman “in his own image, … male and female he created them.” In this passage, the word male is translated from the Hebrew word zakar, which means “the remembering one.” What a curious word to describe a man. One might have expected a word meaning “the strong one,” “the one who leads,” or “the powerful one.” But instead man is described as the one who remembers. Why? What is a man supposed to remember? Should he be better at remembering where he left his keys? Should he work harder at recalling important dates, like anniversaries and birthdays? If that’s what it means for a man to be the remembering one, then all but the most compulsive among us are in trouble. The idea of remembering carries a far more profound significance. It means first that we have something important to remember; second, it suggests we have a reason to remember.

We are created to remember a greater story, a deeper reality, a higher identity and an eternal purpose.

But it’s not just about us.  Deuteronomy 4:9-10
“Only take care, and keep your soul diligently, lest you forget the things that your eyes have seen, and lest they depart from your heart all the days of your life. Make them known to your children and your children’s children— 10 how on the day that you stood before the Lord your God at Horeb, the Lord said to me, ‘Gather the people to me, that I may let them hear my words, so that they may learn to fear me all the days that they live on the earth, and that they may teach their children so.’

Men are called to pass on something important to future generations: not just a passing on of history but a passing on of the memory of God in our lives.

MOLESKIN
PAX came to work and work we did.  It’s amazing what you can do with a few stairs and a desire to get better.  Great work as always…this PAX knows nothing else!

Around the World

THE SCENE 62 and clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH x15 (IC)
Baby Arm Circles x15 (IC)
Reverse Baby Arm Circles x15 (IC)
Michael Phelps (OYO)
Squats x15 (IC)

Gathered the PAX to challenge them to think about the world and the role HIM’s can play. PAX numbered off 1-4 and let them know that at each of the 4 stations was associated with a country and prayer requests to pray if they chose to do so. It’s so easy to think about “nothing” while working out, but challenged the group to pray/consider these requests this morning.

Gather at your station

Myanmar Merkins x1:40 (rotate-50 second transition)
Swedish Single-Leg Step Up’s x1:40 (rotate-50 second transition)
Djibouti Derkins x1:40 (rotate-50 second transition)
Jordanian Jump Lunges x1:40 (rotate-50 second transition)

PAX gathered at mid-field and reminded them that this is the 34th anniversary of the World’s Fair. So we celebrated by doing the stations again counter-clockwise with 34 reps at each station.

Myanmar Merkins x34 (OYO)
Swedish Single-Leg Step Up’s x34/leg (OYO)
Djibouti Derkins x34 (OYO)
Jordanian Jump Lunges x34/leg (OYO)

Choose a battle buddy, mosey to amphitheater.

Battle buddy 1: 10 Inch work push ups
Battle buddy 2: Reverse pulls until BB finishes
AMRAP for 7 minutes

Mosey back to AO

MARY
Sprinters x20 each side (IC)
Fat Man’s 1 minute
Star Gazers

COT
Number off and Name-O-Rama

BOM
Faithfulness. What does that look like in our lives? Often times, we have pictures in our minds of faithful people that you can count on at any time, yet still, these people will let us down. Whether it’s a spouse, friend or family member, at some point they’ll let us down or not follow through on what they said they would do. In 1 Corinthians 1:9, the apostle Paul writes, “God, who has called you into fellowship with his son Jesus Christ our Lord, is faithful.” As we think about what this looks like in our lives, we can always remember that no matter our hardship or worry, that God is faithful. For several years, I raised my own salary and the faithfulness of God to provide literally for my every need was humbling. Trusting God and His faithfulness can be a challenge, but let us rest in this attribute. The “Jesus Story Book Bible” describes the faithfulness of Jesus as  a “Never stopping, never giving up, unbreaking, always and forever love.” May be find comfort in this!

MOLESKIN
The 15 PAX showed up ready to work on what felt like a fall morning. It’s easy to forget that for several months in 1982 Knoxville was “on the map” around the world. I wanted us to remember that in the same moment we’re doing our Merkin, that there are famine, wars, and persecution happening at that exact time. Hopefully the stations reminded us of this. It was a fun VQ and hope to continue to put the EH on many others who live in the downtown area!