F3 Knoxville

Category: Big Ball

Curb Crawls and Dirty Hookups

THE SCENE: 52 and clear, perfect morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops x20 IC
Tempo squats x10 IC
Peter Protons
Michael Phelps
THA-THANG:
Mosey over to side street running beside park.  Start ascending curb crawls – bear crawl across street to curb, turn around and place feet on the curb and perform 1 derkin.  Bear crawl back to the other side, perform 2 derkins.  Repeat bear crawl across street and increase number of derkins until reaching lucky 13.  Flutter kicks and big boys waiting on the 6 to complete. Recover

Mosey to long parking lot behind Chemistry building, pausing at the halfway point for 20 big boys and 20 squats.  Continue to long parking lot where 5 cones are set up, 100 yards from SP, 75 yards, 50 yards, 25, yards, and 10 yards from SP.

  • 100 yard dash, perform 100 SSHs, mosey back to SP and plank waiting on 6
  • 75 yard dash, perform 75 mountain climbers, mosey back to SP and plank waiting on 6
  • 50 yard dash, perform 50 LBCs, mosey back to SP and plank waiting on 6
  • 25 yard dash, perform 25 merkins, mosey back to SP and all plank while Pfeiffer takes us shopping (holding varying heights of plank)
  • 10 yard dash, perform 10 burpees, mosey back to SP and plank waiting on 6.  Recover

Mosey back to underpass near AO.  All PAX plank facing wall for dirty hookups.  From plank position going through a 4 count exercise.  1 Count, place right hand on wall, 2 count place left hand on wall (now in horizontal plank), 3 count right hand down, 4 count left hand down.  Repeato x10.

Mosey back to SP for shoulder blaster and Mary. Shoulder blasters:

  • Forward arm raise thumbs up x10
  • Forward arm raise thumbs down x10
  • Forward arm raise thumbs up on up, thumbs down on down x10
  • Lateral arm raise thumbs up x10
  • Lateral arm raise thumbs down x10
  • Lateral arm raise thumbs up on up thumbs down on down x10

MARY:
Flutter kicks x20 IC
Hello Dolly’s x20 IC
Boat/canoes til time
COUNT-OFF & NAME-O-RAMA
13 Strong: Careless, Red Writer, Pfeiffer, Hooker, Doolittle, Passport, Singlet, Plunger, Filter, Uncle Rico, Quarantine, Green Card, Abort
CIRCLE OF TRUST/BOM:
Make sure as HIM that we are remembering all the hats we wear, and are being present in all those areas.  Try not to focus too much on one area that you forget or neglect another.

Thursday Morning Square Dance

THE SCENE: Perfect weather for some character building
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side-Straddle Hop: 20 x 4 count
  2. Cherry-Picker: 10 x 4 count
  3. Imperial Walker: 10 x 4 count
  4. Baby Arm Circles: 12 x 4 count
  5. THE Merkin: 15 x 4 count

THA-THANG: 

  • Mosey (with the American flag of course) to bridge across Big Ball AO
    • 2 lines formed on either side of the bridge
    • G-6 & Steam lead the two lines across safely
    • Mosey to the bottom half of Market Square
  • The Square Dance
    • 2 man battle buddy teams assembled
    • Steam explained the logistics of the Square Dance
      • 4 corners around Market Square (C1 – C4)
    • C1: 20 Merkins
      • Sprint to C2
    • C2: 20 Squats
      • Lunge to C3
    • C3: 20 Side Straddle Hops (SSHs)
      • Sprint to C4
    • C4: 20 Baby Crunches
    • Repeat Square dance –> decreasing by 5 reps every time with battle buddy
    • Switch it up & reverse it after 2nd go around (go the other way)
  • Mosey Back Towards AO
    • Flag in front
    • Route: Market Square –> Gay Street –> Across Henley St. Bridge
    • Guppy takes control of flag
      • 2 lines formed on either side of Bridge going across Big Ball AO
      • Guppy runs in the middle (yellow stripes) with the flag while G-6 & Steam lead two lines of PAX across the bridge safely
    • Steam calls cadences –> PAX repeats forcefully and powerfully
      • “F3”
      • “Good For You”
      • “Good For Me”
      • “HUH!”
      • “HA-HA”
  • PAX halts at field separating them from AO warm-up area.
    • Green Card takes control of the flag
    • Green card leads PAX with flag out front in a 100% all out sprint across the field back to the AO #LeaveNothingInTheTank
  • Final 120 seconds
    • Side Straddle Hop (SSH): 20 x 4 count
    • 10 burpees on your own to end it

MARY:

  • Heavy breathing and confidence radiated from PAX post THA-THANG
    COUNT-OFF & NAME-O-RAMA

    • 23 PAX & 4 FNGs
    • FNGs
      • Lax Bro
      • Four
      • Captain Jack
      • Special Sauce

CIRCLE OF TRUST/BOM:

  • “Keep the Faith” & “Fight the Good Fight”
    • Two of Steam’s favorite phrases/sayings. Looking around in the world we live in today it can be hard to really and truly “keep the faith” and/or “fight the good fight.” Let God do his thing and simply understand this: He’s got this. Don’t let the world get you down – stay strong brothers. God’s got you covered day in, day out and He will help you Keep the Faith AND Fight the Good Fight no matter where you are or what you’re going through.
    • #KeepTheFaith
    • #FightTheGoodFight
  • Prayer Requests
    • Woodshack’s mother and their family  – car wreck

ANNOUNCEMENTS:

2nd F Event THIS Friday at Tank’s house: Cornhole Tournament & Fellowship.

Saturday Big Ball AO will be kicking off before the end of 2017 – keep on the lookout.

F3 GrowRuck is coming up 17 Nov. – 19 Nov. –> Contact Pfeiffer or Cap’n Crunch for more info.

Tammy Wynette at the Ball

THE SCENE: 64 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmills 10x in cadence
  • Tempo squat 10x in cadence
  • Side straddle hops 25x in cadence
  • Tempo merkin 10x in cadence

THA-THANG:
PAX move as a group to 11th Street parking garage, stopping for Al Gore at crosswalk. Once in the garage, PAX partner up for Tammy Wynette.

One PAX performs 10 merkins, while the partner stands by his man and does 10 squats. Then partners swap and perform the opposite exercise. PAX then run to the next level and repeat until they reach the top of the garage and 100 of each exercise.

Recover and 10 count. Descend parking garage using same partner and same concept, this time stopping on only one end of the garage for exercises not both. 10 count of Big boys and 10 count Smurf jacks.

Recover and 10 count, mosey back to worlds fair park. PAX start on southern end of lawn facing four cones in a line. PAX go to each cone performing increasing number of exercises, mosey back and start next set.

Set 1 – lunge to cones, perform burpees 3/6/9/12 reps

Set 2 – bear crawl to cones, perform superman swims 5/10/15/20 reps

Set 3 – crab walk between cones, perform merkins 5/10/15/20

Recover to fountains

MARY:
4 count flutter kicks, 20x in cadence
COUNT-OFF & NAME-O-RAMA
26 PAX including 5 FNGs.  Hang Tight, Neutron, Noah, Jenner, Target, Madoff, Blazer, G6, Singlet, Gogurt, Steam, Pfeiffer, Jalen, Putt-Putt, Bessie, Snookie, Preacher, Quarantine, Commando, Savannah, Manwich, Red Writer, Careless, Sheldon, Anchorman, Abort
CIRCLE OF TRUST/BOM:
“Our deepest fear is not that we are inadequate.  Our deepest fear is that we are powerful beyond measure.”

Bear Square

The scene:  73 & muggy

F3 Welcome and Disclaimer

Warm-o-rama:

SSH IC x 20

LBAC IC:  10 fwd / 10 bkwd

Burpees OYO  x 10

Tempo Squat IC x 10

Dive Bombers IC x 10

Tha Thang:

  • Bear square crawls
    • 4 cones in a square.  Bear crawl the square while always facing one direction.  Stop at each corner  & perform exercises (25 reps each):
      • Lap 1:  ball burpees, ball merkins, squat jumps, big boy situps
      • Lap 2:  merkin side lunge, ball in/outs, iron mikes, superman swim
      • Lap 3:  flutter kicks, squats w/ ball overhead, carolina dry docks, speed skaters
  • Suicides:  pick exercise from bucket lottery style to perform at each cone
    • Merkins x 10
    • Burpees x 3
    • Bear Crawls
    • Crab Walks

MARY:

ABCs

Count off and name-o-rama

BOM:

Adversity –  We all face it.  The journey through adversity is inevitable if we’re striving for improvement.  It’s not the adversity itself, rather it’s your reaction to the adversity that is important.  As we go through life as husbands, fathers, employees and employers it is important to understand that don’t get to choose our circumstances at all times.  Adversity finds us whether we want it to or not.  We would all do well to remember that the world’s eyes are on us to see how we handle ourselves when we face difficulties – and more importantly, God’s eyes are on us in that same moment.

James 1:2-3   Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because the testing of your faith produces perserverence.

Moleskin:

Tons of fun at the Big Ball today.  Thanks for pushing hard today & hope to see you HIMs out west at the Dog Pound soon.

Flag Day Eve

F3 Welcome & Disclaimer

Warm-O-Rama

      1. Side-Straddle Hop
        1. Standard jumping jack
        2. 25 count
        3. In cadence → ready position → exercise → 1, 2, 3 = 1
      2. Tempo-Squats
        1. 10 count
        2. Squats on my count
        3. In cadence → ready position → exercise → 1, 2, 3 = 1
      3. Merkins
        1. Standard push-up
        2. 20 – 1 counts
        3. In cadence → ready position → exercise → 1, 2, 3, 4……20

Mosey to Big Ball Amphitheater (bottom near stage)

The-Thang

Question – How Many Stars Are On The American Flag? 50 – good answer everyone!

        1. 10 box jumps on/off stage → 10 incline merkins on stage → 10 box jumps on/off stage → 10 decline merkins on stage → 10 box jumps on/off stage
      2. 10 burpees on your own – go!
      3. Form 2 lines – (1 at the L stairs 1 at the R stairs)
        1. AT BOTTOM: Everyone on stage in a circle
        2. 1 man runs to the top of the stairs → 5 burpees → come back down and tag someone in

Each man will rotate in/out counterclockwise

        1. AS A GROUP (on my count)
          1. 10 Merkins
          2. 10 Squats
          3. 10 Side-Straddle Hops
          4. 10 Squat Jumps
          5. 10 burpees
          6. REPEAT until everyone has gone up the stairs once
      2. Mosey to top of Amphitheater
        1. Indian Run around BB site (over bridge → past stairs → around to water shooter area facing the field)
      3. Facing the Field → pair up/get in partners
        1. As a team
          1. Knock out 20 burpees to start
          2. Wheelbarrow carry halfway across field → 20 squats (as a team)
          3. Other man wheelbarrow carries the second half of the field
          4. Reaching the end of the field → 10 burpees
          5. Sprint across field to starting point
          6. Al Gore it up when you get back
      4. Ab Circle
        1. Flutter kicks (20)
          1. In cadence → ready position → exercise → 1, 2, 3 = 1
        2. Big Boy Sit-Ups (20 on your own)
        3. Hello Dolly
          1. In cadence → ready position → exercise → 1, 2, 3 = 1

End at AO

Circle of Trust

    1. Number off
    2. Name – o – rama
    3. FNGs?
    4. BOM
      1. “Intervention of God Through Man”
      2. Reading the book “Wild at Heart” by John Eldridge and he talks about the intervention of a man for the betterment of a boy or man’s life. And I immediately thought of my stepfather stepping into that father figure role I desperately needed. So it’s been just amazing to see how God has put men and father figures in my life that have bettered me and pushed me to be a better man myself. And essentially that’s what F3 has been for me – being blessed to be able to come out here and push each other to get better physically but it’s also so much about that 2nd F – Fellowship. Taking this outside the workouts and creating fellowship and brotherhood together. So, man it’s been awesome and a blessing for me and the younger guys in college to see how God has intervened in my life and put F3 in my life and men like y’all to continually and intentionally push me to get better. So thank you.