F3 Knoxville

Tag: Clark

Big Ball Summer Olympics 2021

THE SCENE: partly cloudy, warm, mid 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Everyone was numbered off into 2 teams, each representing fictional nations competing for gold. Teams were Narnia and Rivendell.
THA-THANG:
5 events were held at this year’s Summer Olympics. With Olympic theme blasting in the background, Narnia and Rivendell gave their blood, sweat and tears to bring home gold and represent their fictional homelands. Here are the events:

  • Spikeball: Teams lined up in order, sending 2 representatives at a time to square off in a round of Spikeball against their opponents. After each point, whoever was in longest went to the back of the line and the next man subbed in. While 4 battled it out on the court, everyone else was doing typical warm up exercises (SSH, Hillbillies, Arm Circles, Tempo Squats, etc.) while waiting for their shot at glory. Narnia took gold in this event after a display of absolute dominance
  • Box Ultimate: Ultimate frisbee with an Olympic sized twist, instead of two end zones there is one box in the middle that serves as a universal end zone. Teams had to complete 3 passes before being able to toss to someone in the box for a point. Every time the frisbee hit the ground everyone had to do 5 merkins. First to 3 points took gold. Rivendell won a close game of 3-2
  • 100ish Meter Sandbag Relay: Sandbags were placed at one end of the field near the fountains, one for each nation. Teams got into order again. Whoever was in the front of the line ran to the bag, tossed it as far as possible, ran back and did 5x Jumping Knee Tucks, Carolina Dry Docks, and Big Boy Sit Ups each, and then returned to line. The next person ran as soon as the first person completed their toss. First team down and back again won. Narnia took gold in a hard fought battle
  • CMU Capture the Flag: Exactly what it sounds like, CTF with CMUs. The field was divided in half. You could be tagged on the other half but were safe on your own half. Anyone with the flag could be tagged at any time. Once tagged you had to run back to your own field’s far side and do 5x American Hammers on a 4ct. No one won, but Rivendell took gold due to being the only team to move the flag, a whopping 5 ft
  • Bear Crawl Ball: Soccer in a bear crawl where you can hit with your hands. Everyone had to stay in bear crawl in order to move of touch the ball. First to 3 would have won, but with a buzzer beating clutch shot from PDA we ended right at 8am with a tie at 2-2

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared the story of Robert McCherye, who was a 19th century minister who was just as well known for his faith as he was for being a workaholic. He died of cardiac arrest at 29 and on his death bed wrote “God gave me a message to deliver and a horse to ride on. Alas, I have killed the horse and now I cannot deliver the message.” I think we tend to acknowledge that rest is worthwhile but are still reluctant to take the time needed for it. Sometimes it makes us feel weak or like we’re wasting our time. When Jesus was confronted about working on the Sabbath He said that man was not made for the Sabbath but the Sabbath for man. It’s easy to walk away from that saying “OK, Jesus said its fine for me not to rest”, but rather we should hear that and acknowledge that if the Sabbath was made specifically for us then it must be worthwhile. So let’s seek out rest wherever we need it, whether that be physically, mentally, emotionally or spiritually

Happy 11s Day

[ Welcome/Intro/Safety-Brief ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • Name is Steam and I’m honored to be your Q this morning
  • FNGs?
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition – meaning that you made a conscious choice to be here – you’re here on purpose
    • I don’t know any injuries you may or may not have – you do. If there’s anything you need to modify this morning feel free to do it. We start and end with the same number. Push yourselves and the men around you.
  • Do something a little different today:
    • Posted in Johnson City a few weeks ago and they did this at the beginning and I thought it was really cool.
    • (1) Pray over the men and our time

[ Warm-Up Xs ]

  • SSH: 11 x 4 IC
  • Rockette: 11 x 4 IC
  • Cherry Picker: 11 x 4 IC
  • Imperial Walker: 11 x 4 IC
  • Little bit of this (arms/back stretch)
  • Little bit of that (arms/back stretch)
  • 5 burpees

Pre-step off: Ruck has med gear, water – feel free to throw anything in. I’ll have my phone throughout as well

[ PT ]

(Mosey to Big Ball stairs)

1 – 11s

(Split up the group in 2 if need be for #s)

  • At the base: 1 Squat
  • 1st plateau: 10 man-makers
  • R & R (9/2, 8/3, etc)
  • Group 1: go counter clockwise
  • Group 2: go clockwise

(11 SSHs)

(11 count)

(Mosey to bridge across water to Amp)

  • across the bridge: walking rockette = walkette
    • Kick leg up and touch with opposite hand

(Mosey to amphitheater)

2 – 11s (Ping Pong – Down)

  • Stage: Box jumps (or step-ups) – make sure to stand up it you can (good form)
  • Top: pull-up/chin-up
  • After you complete whatever # of pull-ups /chin-ups you’re on each time — run around your respective side back to the stage
  • start with 11 box jumps — 11 pull-ups/chin-ups
  • 10:10
  • 9:9
  • So on and so forth
  • PAX finished with 11 up/down incline merkins on the stage + running up to the top of the amp and knocking out 11 pull/chin ups

(11 SSHs)

(11 count)

(American Indian run back to AO)

[ COT ]

  • # off – 11
  • Name o Rama
    • Postman, PDA, Jenner, Clark, Bilko, Swanson, Walrus, Magic Mic, Half Calf, Abort, Steam
  • FNGs – none
  • BOM
  • Has 2020 been hard? Have you ever found it hard to lead in your marriage or relationship or job?
  • Quote from a young man who just graduated that G-6 and I both know that’s now serving dutifully in the Army full-time and he dropped this knowledge on us sometime last year and I’ve always kept it close because it’s relevant and makes sense:

“Leadership should be a burden, if should be hard.”

            – Tanner Swanner

  • Leadership is not always easy, it’s just not. But do you have enough in the tank and enough grit to lead yourself so that you can lead others?
  • Spoiler alert: you do.

This verse ties in well along this topic, and the 4 different versions below say it a little differently but there are a few words I want to draw out/point out:

    • “strength of soul”
    • “greatly emboldened me”
    • “encourage me by giving me strength”
    • “made me bold with strength in my soul”
  • Psalm 138:3 (ESV): “On the day I called, you answered me; my strength of soul you increased”
  • (NIV): “When I called, you answered me; you greatly emboldened me.”
  • (NLT): “As soon as I pray, you answer me; you encourage me by giving my strength.”
  • (NKJV): “In the day when I cried out, you answered me; and made me bold with strength in my soul.”

cat and mouse

THE SCENE: mid 30’s but not to bad once moving
F3 WELCOME & DISCLAIMER
1. I am not a professional
2. You are participating at your own risk
3. You are responsible for your own wellbeing
4. You are here voluntarily, and you are not paying to be here
5. Know your limits and do the best you can

WARM-O-RAMA:
20 squats
10 4ct merkins
10 Baby arm circles (front and back)

THA-THANG:
Sand bag cat and mouse. The mouse(1 pax w/60# sand bag) would mosey around the park until the cats (everyone else) completed 5 merkins and sprint to catch up. R and R until we circled the park and reached the base of the hill at the new performance lawn where PAX completed the following circut.

1 PAX will care the sandbag to the top of the hill and complete 5 dead lift

into curls with the sandbag

everyone else completes the following exercises. PAX complete 1st excerise as many times as they can while the 1st PAX runs the hill, 2nd PAX on the hill with sandbag, second exercise in list:
Burpee
Hurpee (one burpee with 3 monkey humpers at the bottom)
8 County Body Builder
4 Count Merkin
Wolverine (one burpee with a peter park (left and right))
Simpsons
Inchworms

one all PAX had an opportunity to run the hill with the sand bag we went for a mosey to the performance lawn. at the performance lawn we held plank should to should and using our right hand, dragging the sandbag under the plank to the PAX on our right. R & R across the field and then we came back using our left hand dragging to the PAX to our left.

Once complete we circled up. Each PAX performed a cling to their right should and tossed the sandbag to the PAX on their left. R & R same exercise but shoulder the sandbag on the left and pass to the right.

 

mosey back to AO for MARY

MARY:
We had time for 3 minute ABS. 10 each flutters, lbc’s, box cutters, lbc’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
lead well!
MOLESKIN:

ANNOUNCEMENTS:

Big Ballin’ Monday

THE SCENE:

The Big Ball Ruckers just got done, cars started pulling up, the weather was cooked to perfection.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • Name is Steam and I’m honored to be your QIC this Monday morning
  • Any FNGs?
  • Let’s get a couple things out of the way before we jump in:
    • I’m not a professional
    • You’re here on your own volition
    • I don’t know what injuries you may or may not have so while this is a workout I planned – no one is going to make you do every single rep to perfection so if you need to modify anything we do this morning feel free to do so!
  • Here’s the challenge with that – push yourself and the men around you – let’s get to work this morning.

WARM-O-RAMA

 

( The 1st exercise is________ )

( Ready position: Move! )

( In Cadence: Exercise! )

  • SSH: 20 x 4 IC
  • Imperial Walker: 15 x 4 IC
  • Rockette: 10 x 4 IC
  • Merkin: 5 x 4 IC

THA-THANG:

[ Ring of Fire – Inside AO ]

  • Assemble battle buddy teams
  • As a team:
    • 50 Incline Merkins
    • 50 Dips
    • 50 pole-pulls
    • 50 box jumps
  • BB1 is executing their exercise while BB2 is taking 2 laps around this ring because we’re 2 days into March
  • If you get done: flutter kicks on the bench

(10 count please)

(Mosey to the top of Amphitheater)

[ 11s ]

  • Top: chin-ups/pull-ups
  • Bottom of your respective side: Squat (1 count)
    • Start with 1 chin-up :: 11 calf-raises
  • Recover on the stage when you’re done
  • PAX executes core work and then picks up the 6 team

(Mosey to Big Ball Stairs)

– PAX bear crawls up 2 flights of stairs and then holds the squat until everyone bear crawling is on top

*1 of the PAX goes down – breathing and conscious, but just some lightheadedness*

Everyone recovers back at the bottom of the stairs.

Q instructs Swanson to lead PAX up stairs again while Q and north provide support for downed PAX member.

Q talks and provides minimalist support while Abort sprints back to cars to get water. Q had a ruck with medical gear & CPR but made the final decision before leaving the car to not bring water in the ruck.

LESSON: You don’t need it until you do. Better to have it and not need it than need it and not have it.

Downed PAX recovers, slowly, drinking water, and the rest of the PAX finish from bear crawl stairs.

Abort and Jenner provide support as Q leads PAX in 1 final bear crawl/merkin charge up the stairs and beyond and back. When they arrive back down where Abort and Jenner and downed PAX member is, the decision is made for one final exercise and to hold the COT here,  instead of moseying back to AO, taking into consideration the recovering PAX member (Great suggestion by G-6).

PAX circle it up and execute 20 down/up merkins. Done.

COUNT-OFF & NAME-O-RAM

17 PAX – No FNGs

CIRCLE OF TRUST/BOM:

(1) 2 Timothy 1: 1-7 & (2) 2 Timothy 4: 6-7

(1) You then my child, be strengthened by the grace that is in Christ Jesus, and what you have heard from me in the presence of many witnesses entrust to faithful men, who will be able to teach others also. Share in suffering as a good soldier of Christ Jesus. No soldier gets entangled in civilian pursuits, since his aim is to please the one who enlisted him. An athlete is not crowned unless he competes according to the rules. It is the hard working farmer who ought to have the first share of the crops.

(2) For I am already being poured out as a drink offering, and the time of my departure has come. I have fought the good fight, I have finished the race, I have kept the faith.

My aunt read this to us at the dinner table this past weekend and it made the hairs on the back of my neck step up. It challenged me to ask myself a few thought-provoking questions (TPQs) such as:

  • What do I allow myself to get entangled in throughout the week that is preventing my from being who God is calling me to be?
  • Who am I aiming to please this week // Who is enlisting me?
    • Work? Circumstances? Jesus? Etc Etc Etc…

The run you race as a man is a long one. It’s one that is righteous, but it is one that is long and difficult as well sometimes. I love in 2 Timothy 4:6 that it says “I am already being poured out as a drink offering…” You are being utilized for the Kingdom and for the Lord already, in your home, in your relationships, in your work, in every sphere of influence He has uniquely placed you in. To bring glory to Him – keep running that race, keep fighting that good fight, and keep the faith, even when the race gets dark and heavy, remember to look up and realize the name of the game is one foot in front of the other.

MOLESKIN:

  • It’s okay when things don’t go to plan. You must learn to react and adapt swiftly and appropriately, especially when there is potentially a life at stake/a downed PAX member

 

  • You will never be 100% prepared for every single scenario that you might encounter. HOWEVER, it is important to be as prepared as you can. I did not put water in my ruck when I left my car and walked to the AO this morning. It was right there and I left it in my car. And a time came when one of the PAX under my command/responsibility needed it and I didn’t have it on-hand. You don’t need it until you do – and it’s better to have it and not need it than need it and not have it. This was a great example of that this morning.
  • This is what High Impact Men do – step up, react, and adapt. Special shout-out to Abort and Jenner and Clark for doing just that this morning.

 

Sweet, Steamy 16

THE SCENE:

Colder than a polar bear’s toe-nail in the middle of winter in Antarctica – BUT GOOD TO BE ALIVE

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • Name is Steam and I’m honored to be your QIC this morning
  • Couple things before we begin:
    • Not a pro
    • You’re here on your own volition – you made a choice to be here this morning: make it count!
    • If you need to modify anything we do this morning feel free to do so but push yourself and those around you. They deserve it and so do you.
  • I will have my phone, water, CPR and a med kit inside my ruck just so everyone is aware as well. If you got keys/wallet/whatever go ahead and throw em in there


WARM-O-RAMA:

 

  • SSHs: 12×4 IC
  • Rockette: 12×4 IC
  • Windmill: 12×4 IC 

  • Baby Arm Circles: 6×4 F & 6×4 B
  • Mountain Climbers: 12×4 IC
  • Army Standard Merkins (shoutout to Soot): 12×4 IC

THA-THANG:

 

(Mosey to new small track)

  1. The 50 Cent
  • Battle Buddy up
  • Execute 10 BB sit-ups (only 1 BB)
    • Take a lap together
  • Execute 10 BB sit-ups (other BB)
    • Take a lap
  • Rinse & Repeat until each BB has completed 50 total BB sit-ups
    • As a team y’all will switch who is executing the BB sit-ups before the lap = 10 laps total as a team

(15 count)

(Q calls on the 2 FNGs to share a fun fact about themselves as PAX are catching their breath)

(mosey to closer side of the small bridge over WFP water)

  1. 27s
    • Battle buddy up
    • 1 side of the water/abyss: merkins (1 count)
    • Roundabout (other side): lunge (1 count)
    • Start with 26 merkins here :: 1 lunge there

(Q reminds PAX that it’s okay if the plan doesn’t go exactly as planned – push hard for 10 minutes and see where we are together)

  • PAX gets down to 20 merkins together and CRUSHES 10 minutes of 27s

(PAX mosey up the stairs towards the big ball and then back down facing the greenspace)

  • 2 columns
  • BB American Indian Run back to the AO
    • BB team in the back sprints up and recovers to the front
  • A Big Ball Classic: Cadence Call on the mosey back home aka Call & Repeat
    • “F3”
    • “Good for You”
    • “Good for Me”
    • HOOAH”
    • “HA-HA”
    • “HOOAH”
    • HA-HA”
    • “1 2 3”
    • “I love F3”
    • “4 5 6”
    • “Picking Up Sticks”
    • ” 7 and 8″
    • “F3 is great”
    • “9 and 10”
    • “Let’s do it all again”
    • “HOOAH”
    • “HA-HA”

MARY:

 

(PAX circle back up in the AO with 60 seconds left in the game)

  • SSH: 20 x 4 IC

COUNT-OFF & NAME-O-RAMA

14 PAX – 2 FNGs

PAX: G-6, 8 Seconds, Clark, Swanson, Backdraft, Post Man, Half-Calf, Abort, Amazon, Dovetail, Bubblewrap, Reverb, Walrus, Steam

FNGs: Juice Box and Waco

CIRCLE OF TRUST/BOM:

 

[ The Process of Pruning ]

MOLESKIN:

 

  • John 15:1-2 = “I am the true vine and my father is the vinedresser. Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit.”
  • Definition = “to trim by cutting away dead or overgrown branches or stems, especially to increase fruitfulness and growth”
  • Wikipedia: The practice entails targeted removal of diseased, damaged, dead, non-productive, structurally unsound, or otherwise unwanted tissue from crop and landscape plants
  • This is not an easy process or even a fun process for the tree I’m sure.
  • Thinking about the process of pruning, think about this: The pruner cares too much/loves too much to let their tree/shrub be covered with structurally unsound or diseased/damaged limbs. The Father loves us so much – that He would lead us into the fire and walk with us through it as He continually prunes us and refines us as High Impact Men for HIS glory.

Keep the Faith & Fight the Good Fight men!