F3 Knoxville

Tag: Abort

Less Than Ultimate Frisbee

THE SCENE: 65 or so and clear
F3 WELCOME & DISCLAIMER Check
WARM-O-RAMA:
SSH, Michael Phelps, Hamstring Stretch, Quad Stretch, Butterfly Stretch (since he was in attendance)
THA-THANG:

PAX divided into two teams. There was Team 1 and I forgot the other team’s name. Two rucks were available, and each team was assigned a ruck to carry during the workout.

A bonus concept that emerged was “Don’t forget about the guy with the ruck.” While you are doing your thing, it is easy to forget that there are those who would appreciate your help. Bonus concept there.

Part 1

Timed AMRAP exercises. Since this wasn’t a race, the focus was on form. Straight back for Merkins, Straight back for squats, touch knee to ground for lunges (or as deep as possible), 1 min each exercise

  • Hand release Merkins
  • BBS
  • Squats
  • Lunges
  • Burpees

Part 1.1

CMU bear crawl across lawn. Some PAX did it with the ruck. Not sure why.

PAX not crawling were performing SSH or gasping for air.

Part 2

Less than Ultimate Frisbee

If the Frisbee hits ground – 1 burpee for everyone

If one team scores – 2 burpees for other team

When one team scores, an item is added to the team:

1st score – add ruck to carry (we set it down for a short while, it soon came back)

2nd score – add 1) 5 lb dumbbell to carry

3rd score – add 2) work gloves (from Harbor Freight)

4th score – carry CMU short distance across field 1x

5th score – add the Burpee Ball. This was a foam rubber offensive weapon which a PAX could use on the other team. Hit an opponent, they have to do a burpee. After this, the possession goes to the other team.

This proved to be a lot of of chaos and fun, and YHC would have continued the game longer if not for time. Teams were evenly matched and despite a direct hit to the face, the Burpee Ball was a crowd favorite.

MARY:
Ran outta time

COUNT-OFF & NAME-O-RAMA
10 PAX including FNG Henna
CIRCLE OF TRUST/BOM:
YHC recently turned 40, I and took 40 days to concentrate on my habits. I added some things and took away some things.

Took away:

  • Sugary snacks, donuts, candy, ice cream, etc.
  • YouTube for entertainment purposes (fixing lawn mower – ok)
  • No phone in the bathroom (this is embarrassing)
  • Coffee limited to one cup a week on Saturdays

Added:

  • Exercise 45 mins, 3x a week
  • Cook meal 1x a week for family (didn’t want this to be all about me)

Reflections

I did well, and was glad that I did it. I’d like to take another 40 day period to build on this one.

  • The desire to quit is strong, but the desire to cheat is even stronger
  • Quitting usually comes after cheating
  • I found myself not wanting to go back to the old habits, now that 40 days is up. That is, it would not feel like a relief to watch YouTube for hours, eating ice cream.
  • Positive habit change is possible.
  • Don’t try to “get it all back at once.” If there are areas that you know need change, take measured, reasonable steps, but it usually happens in smaller increments that we would like.
  • Cooking took more time and effort than I anticipated. I appreciate my M even more now.
  • If you try something like this, it can have positive influence on those around you. My M decided to focus on her eating habits and has lost 8 lbs in the past month. It was her idea to do this, and it has been beneficial to her.

 

  • MOLESKIN:
    See above
    ANNOUNCEMENTS:
    Wedding Singer’s mom has surgery this week, reminder to sign up for Convergence next week

Dora’s Rock Garden

THE SCENE: Hot and humid at 55 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, calf stretches, baby arm circles, cherry picker
THA-THANG:
Mosey down under the amphitheater and up towards the first bridge.

Last week at Asylum I learned about a circle burp- introduced it to the Big Ballers this morning:

Pax to the left of YHC begins with one burpee while everyone else is performing merkins. The burpee is then passed all the way around the circle. Once back to the beginning, burpees increase to 2. Repeat until everyone completes the round of 5 burpees. Pax switched from merkins to squats to diamond merkins to standing lunges.

Mosey down to the second creek greenway parking lot for a circle of pain: monkey humper.

Mosey to S7- prime for tailgating and prime for some makeshift CMUs with the large rock garden available.

Dora 123- partner up and complete 100 merkins, 200 LBC, 300 squats. To spice it up, each team has a rock they have selected from the rock garden. While the first partner is completing reps of the exercise, the other partner is completing a lap around the parking lot while carrying the selected rock

Mosey back up to the bridge over Cumberland for a quick ab circuit:

  • 10x Freddy Mercury
  • 10x Freddy Mercury reverse
  • 10x Crunchy frog
  • 10x Flutter kicks
  • 10x BBSU
  • 10x American Hammer

Mosey back down under the amphitheater. Just passed the Clinch bridge, go all out back to the flag.

COUNT-OFF & NAME-O-RAMA
Amazon, Magic Mic, Abort, Drive Thru, G-6, Air Gretzky, Postman, Frizzles (QIC)
CIRCLE OF TRUST/BOM:
Matthew 14- Jesus is exhausted and sorrowful when he finds out John the Baptist has been killed. He tries to withdraw but the crowds find him. Though facing the full range of human emotion he chooses to treat the crowd with compassion and performs the miracle of the feeding of the 5,000.

We often will face similar moments. People needing compassion and support even in moments when we feel completely poured out and unequipped. In those moments we can rely on Jesus. He knows, He challenges and He provides.

Jelly Legs at the Big Ball

THE SCENE: Mid 20’s, cold and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Walkers, Rockettes, Cherry Pickers, Tempo Squats, Tempo Merkins, Baby Arm Circles
THA-THANG:

  • Amphitheater: 3 sets of: 10x Box Jumps, 10x Alternating Split Squats, 10x Big Boys, run the stairs, 10x Rows
  • Hill By Church: 10x Knee Tucks, 10x Squats, 10x LBCs, run the hill, 1 burpee at the top. Then 10x Mucho Legos with run and Burpee. Then 10x Knee Tucks, 10x Squats, 10x LBCs, run the hill, 1 burpee at the top again. Then 10x Flutterkicks, 10x American Hammers, 10x Hello Dollys, run the hill, 1 burpee.
  • Parking Lot at Edge of Park: 2 sets of: Walking lunges to each median, 1 rep of Mucho Armos at each median, then reverse the direction of the walking lunge after each median, followed by a sprint back to the starting point
  • Stopped at bridge over Cumberland for 33 Big Boys in honor of the Bulldogs taking down the Tide
  • Mosey home

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Last week got into a conversation with one of my students on discipline in regards to our walks with the Lord. This reminded me of a message from a conference in the past where the speaker talked about the same topic and recalled growing up on the west coast and observing what she called “surfer boy” culture. High school students that would get up around 4am to travel to the beach, throw on a wetsuit, get into cold and dark waters, all in hopes of catching a few waves before school started. Something that always stuck with me is that she said she doubts that the thought of discipline ever crossed the surfer boys minds, because they loved what they were doing. A combination of passion and discipline is what leads to lifestyles. I pointed out that though we likely feel like we require discipline, we aren’t much different. The guys this morning woke up somewhere between 4:30-5am, the night after a big game, the morning before a full day of work, to come outside, in 25 degree weather, to have some punk kid with no level of authority tell them to run up a hill a bunch of times. That requires discipline as well as an appreciation for more than just a workout. Chances are the other 2 F’s help fuel our desire to be a part of this. I also challenged us to consider where else in our lives can we match that same level of discipline with passion. Whether our marriages, jobs, kids, friends, neighborhoods, etc, lets not let this meeting of passion and discipline be exclusive to 5:30am workouts

Big Ball 2021 Year In Review

THE SCENE: 55 and damp, thankfully the rain stopped just in time for us to run around outside
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Amazon’s Shoulder Shredders, Tempo Squats, Cherry Pickers
THA-THANG:
Like last year, this work out served as a recap of memorable beat downs from this year at the Big Ball. Everything we did was something someone else introduced us to or was based off another work out

  • Control Freak Burpos (Night Shift from NC): Burpos (Burpees minus the jump, staying in a squat when standing) on a “control freak” cadence, meaning each position in the exercise was determined by how I called it out during the count. Example, one rep we went 1-2-3-4-3-4-3-4-5-6, meaning we did 3 push ups in the burpo. 10 reps total
  • Plank Frog (Fixer Upper): Like leap frog but in a plank. Two lines formed, everyone held a plank, whoever was in the back of the line jumped over everyone else and took place in the front of the line in a plank again. We did this until everyone crossed the field.
  • Billy Madison/12 Days of Christmas (Frizzles/Drive Thru, Wedding Singer, and Huffy): Billy Madison is 12 rounds of escalator, building upon each other from 1 to 12, 12 days of Christmas is the inverse. So in honor of these 4 Q’s we did the 12th round. Each man gave us an exercise, once we had 12 listed we did 10 reps of each followed by a lap around the amphitheater. Exercises were: Flutterkicks, Burpees, Hello Dollys, Long Duck Dongs, Rows, Squat Jumps, Smurf Jacks, Bus Drivers, Big Boy Sit Ups, American Hammers, Calf Raises, and Merkins
  • Doras (Pfieffer): Pfieffer led us through similar Doras on a game day in the pouring rain. One partner did Burpee Broad Jumps while the other worked on chipping away at 100x Merkins and 100x Squats. We played with Judge Judy rules, so the first pair to finish got to call recover for everyone
  • Building Blocks (Tank): 4 cones were placed on the sidewalk next to the lawn. We started at one end of the lawn and ended at the other. Each cone had an exercise, and reps increased by 5 each cone. Round 1 was running to each cone with Merkins (5, 10, 15, 20), then a jog back once finished. Round 2 was bear crawl to each cone with squats. Round 3 was bunny hops with Big Boy Sit Ups

MARY:
I was hoping to finish with some ATMs (Abort) but we ran out of time
COUNT-OFF & NAME-O-RAMA
Had Poison from VA and FNG Icebreaker join us
CIRCLE OF TRUST/BOM:
Talked about how New Years serves as a great opportunity to not only look forward and set goals and hopes for the future but to also reflect on the past as well. I encouraged us to think through what are things from this past year that we want to hold onto as we move forward and what are things we want to reach for next year. For me something that hits both those categories, which has been my closing word after every Q this semester, has been continuing to develop the habit and discipline of “preaching the Gospel to yourself daily”, as Jerry Bridges puts it

Wet for no reason

THE SCENE: Upper 60s, barely any rain despite the forecast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo squat
  • OH claps
  • Shoulder taps
  • Four count merkins
  • SSH

THA-THANG:

Mosey to concession stand for Modified mouth breather: 3 sets of three exercises, three rounds each:
  • Merkins x20
  • Reverse lunges with curl x10 each leg
  • Rock on chest BBS
Run after each set, carry stone after third.
  • Thrusters x20
  • Calf raises x20
  • Plank jacks x20
Run after each set, carry stone after third.
  • Mountain climbers x20
  • Squats with rock x20
  • Rock hammers x20
Run after each set, carry stone after third.

Together:
  • Curls x20
  • Upright rows x20
  • Front raises x20
Jailbreak to cone and back

MARY:
A few extra merkins
COUNT-OFF & NAME-O-RAMA
12 strong:
CIRCLE OF TRUST/BOM:
If you are accelerating, always look around and make sure you bring pull someone with you. I recently self imposed a 10 day challenge to workout every day, and my brothers supported me and kept me accountable to help me reach my goal. But I didn’t feel like I thought at the end, because I realized I missed an opportunity to push someone else to go a little further. Never forget to reach back if you are lucky enough to climb.
ANNOUNCEMENTS:

Wesley House snack Drive and Hardship Hill