F3 Knoxville

A little field work

THE SCENE: 68 degrees, cloudy, 100% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward/back (4ct) x 12

Cherry Pickers x 10

Tempo Squat x10

Angle Grinder x 5

SSH x 20 (4ct)
THA-THANG:

  • Mosey to Emerald Youth Soccer Complex
  • 4 Corners:  4 laps around the field with exercises at the corners (Lap 1: Merkins x 15, Lap 2: BBS x 15, Lap 3: CDD’s x 15, Lap 4: Heels to heaven x 15).  Once finished alternate 15 (4ct) flutter kicks and mosey sideline until 6 arrives.
  • Bearmuda Triangle:  3 cones ~30 yards apart.  1 burpee then bear crawl to 2nd cone, 2 burpees then bear crawl to third cone, 3 burpees then bear crawl to start.
  • Burpee Dan:  sideline to sideline.  1:4 Burpee/lunge across.
  • Mosey back to AO

MARY:

Flutter kick (4ct) x 15

COUNT-OFF & NAME-O-RAMA
16 strong.  Welcome Anklet from Memphis

CIRCLE OF TRUST/BOM:

What is your identity?  We are all going through life trying to make a name for ourselves.  We all want to be good at something.  He’s a good attorney, runner, smart, funny, etc.  We frequently feel to be successful we must take something or earn it.  Although many of these things are noble pursuits, when we chase them for our own glory or make them the cornerstones of our lives we find it exhausting, chasing after the wind.  Our frequent failures lead to guilt or depression.  Even when we succeed it is fleeting or not enough.

The truth is God has given us a name and established our identity in Him.   Even more, it is a gift, something we did not earn.

When we find our identity in Christ it frees us to pursue our passions for His glory.

MOLESKIN:
Thanks to Jenner for sharing and giving an update on his pursuit of medical school.  Praise for doors opening in the application process and prayers for his continued journey to becoming a doctor

Alphabet Soup, Big Ball Style

THE SCENE: Balmy mid-70’s with LOTS of humidity!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x10 IC

Baby Arm Circles Forward x10 IC

Backers x10 IC

Little bit of this (Right arm across)

Little bit of that (Left arm across)

Hillbilly x10 IC

Little bit of this (Right arm stretch overhead)

Little bit of that (Left arm stretch overhead)

Michael Phelps

THA-THANG:
This morning, we decided to make sure we got ourselves in a full-body workout! We began our workout by moseying to the ledge of the amphitheater stage:

  • 15 single IC leg squats with right leg
  • 15 single IC leg squats with left leg
  • 15 incline merkins IC
  • Another set of single leg squats IC x 10
  • 10 incline merkins IC
  • Go up to handrails and as a group do 15 single count reverse pulls

Mosey over to the Church Street United Methodist back parking lot with the hill. We got in groups of 3 (2 groups had 4). One partner at the top and one parter at the bottom. Partner 3 is the runner that makes everyone rotate.

At the top, Partner 1 chooses 2 rocks that he can do a merkin with while partner 3 chooses a rock he can do squat-thrursts with.

For Time:

Partner 1 does merkins while gripping his rock, after each merkin he does a row with each arm

Partner 2 is at bottom of hill doing 10 squat thrusts with his rock then rotating to 10 mountain climbers

Partner 3 starts at bottom of the hill next to Partner 2. He’ll Bernie Sanders halfway up the hill, then run forward to Partner 1 at top of hill. Then, Partner 1 will run down hill, rinse and repeat

1 Minute Break

Continue exercise except this time Partner 1 will start with 5 Carolina Dry Docks at top of hill, then do 5 merkin rows with his rock. Partner 2 will just do squat thrusts. Partner 3 continues running.

Mosey over to top part of church parking lot near Henley Street Bridge. The PAX decided we wanted to get on the level of my almost one year old so we chose a medium-sized bolder and spelled the alphabet (all UPPERCASE) together, with each letter beginning at our belly button. Some of the PAX decided they wanted to spell their letter in italics, hieroglyphics, san script and Times New Roman…so I let them.

From our spelling bee, we moseyed back to the amphitheater where we did 10 more IC single leg squats then moseyed back to the AO for a little ab’s.

MARY:
15 IC Grinders, each side

25 Star Gazer LBC’s
COUNT-OFF & NAME-O-RAMA
23 PAX (including 2 FNG’s): Half Caff, Moana, Thread Count, Butterfly, Jenner, Petey, Cowbell, Careless, Casper, Soot, Abort, Guano, Quarantine, Uncle Rico, Duggar, Roto, The Voice, Bulldog, Bitcoin, Soup, Reverb (FNG), Beaker (FNG), Passport (QIC)
CIRCLE OF TRUST/BOM:
“Proximity breed empathy. Distance breeds suspicion.” Across our country and in our day-to-day lives, we use the words “Us” and “Them” a lot. An African-American pastor recently stated that saying in relationship to the racial divide in our country. But, I think this can be applied to many areas of our lives, not just race. Do we have a relationship with “those people” who look different from us, act different, in a different socio-economic class than us? Maybe you’re in a fraternity and look down on others who may not be in your “group.” Or, maybe it’s something like the LGBTQ community, that all you know about them is things you’ve seen at a distance but don’t actually know anything about them or anyone in the group.

My challenge to you is to ask “those people” who you’d otherwise not be in close relationship about their story. People love to talk about themselves. I think you’ll quickly begin to have empathy for them and be reminded of how we’re all created in the image of God. Reach out to someone who’s not like you and maybe you’ll see a side of empathy you didn’t know you had.

MOLESKIN:
The PAX pushed hard today! Mumblechatter was great and felt like everyone got a little bit better after this morning.
ANNOUNCEMENTS:
Make sure to get on GroupMe for announcements and updates. Abort mentioned about getting a Big Ball kickball team together and will get more info out to us.

Saturday Poker

THE SCENE: Beautiful morning. 70ish Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Merkins x10 IC
Tempo Squats x10 IC

THA-THANG:
Formed two lines and moseyed the loop by amphitheater and back over to the Big Ball stairs. Circled up.

Shoulder Shredder:
4ct Overhead Claps x25 IC…arms stay out
Pick cherries, drop em in the bucket
4 sets to get to 100 reps
Bearcrawl up BB steps, recover down
Sideways bearcrawl up BB steps, recover down

Mosey to Amphitheater

Deck o’ Cards
Hearts = 4 ct Flutter Kicks IC
Diamonds = Tempo Squats IC
Clubs = Merkins IC
Spades = 8 ct Bodybuilders IC

Ace = 15 reps
Face cards = 10 reps
Less than face = Value of Card
Jokers = 10 Burpees OYO

COUNT-OFF & NAME-O-RAMA
11 PAX. No FNGs

CIRCLE OF TRUST/BOM:
Talked about how hard work can affect luck. “The harder I work, the more luck I seem to have.”

Morning Mosey

THE SCENE: Humid, about 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby arm circles forward/back (4ct) x 15 each way

Overhead claps (4ct) x 15

Overhead air press (4ct) x 15

A little this/that and Michael Phelps

Hamstring stretch
THA-THANG:
About a 3.6 mile mosey along the riverfront and through downtown.  Various stops along the way for rest/exercise: 1 cliff hanger Merkins x 15. 2 cliff hanger Merkins x15 then hold plank while partner does 10 squats while holding other partners legs.  3 Squats (4ct) x 15.  4 flutter kicks 4(ct) x 15 and American hammers (4ct) x 10.  5 lunge bridge yellow line to yellow line.  6 5 big ball pull-ups.  Finish at AO.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
25 HIMs.  No FNGs.  Moana, Thread Count, Bob Ross, Guano were also present and I could not find their tag.

CIRCLE OF TRUST/BOM:
“You are the salt of the earth. But what good is salt if it has lost its flavor? Can you make it salty again? It will be thrown out and trampled underfoot as worthless.”
‭‭Matthew‬ ‭5:13‬ ‭NLT‬‬

MOLESKIN:
Prayers for Preacher and his new job/upcoming move to Arizona, Sliderule’s family with the loss of his mother, Butterfly’s wedding this weekend.

Long way around

THE SCENE: 72* and rain ending right before we began
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo squats x10 IC
Wide merkins straight into ranger merkins
Hammy stretches
A little of this and that
SSH x20 IC
THA-THANG:
Mosey away from the fountains in the direction of the amphitheater, running around the theater and coming back in from the far side.  Assemble near the stage to start 11’s routine.  PAX instructed to start with 10 Catalina wine mixers at the bottom on the stage (on wood planks instead of concrete, easier on the elbows), lunge up the middle two sections of stairs, finish with 1 squat jump at the top, then run down the outside sections of stairs.  Normal 11’s procedure, decrease reps of Catalina wine mixers each iteration while increasing reps of squat jumps.

Jack rabbits perform ab exercises on the stage awaiting the rest to finish up.  Butterfly led side crunches, Abort on flutter kicks, Pfeiffer on American hammers, Soot on flat leg sit ups, Quarantine on heals to heaven.  Recover and 10 count.  Run out the back side of the amphitheater and again around and back to the war memorial near the start point.

Partner up with someone you haven’t partnered with before for Dora routine.  Partner one performs exercises while partner two runs to the other end of the parking lot, up the small stairs, performs two burpees, and returns to relieve partner one.  Flapjack and continue until all exercises complete:

  • Dips x100
  • Flutter kicks on four count x100
  • Box jumps x100

Recover, 10 count, and run around the long way and back to start point for Mary

MARY:
Edward scissor legs x15 IC
Immediately move to plank for 30 seconds
Immediately move back to 6 for box cutters x10
COUNT-OFF & NAME-O-RAMA
15 Strong: Also in attendance (getting tags added) The Voice and Roto
CIRCLE OF TRUST/BOM:
As men, we tend to take the long way around.  Sometimes, taking the hard path or the long way (like in a workout) is a great thing to do.  However, when it comes to happiness, that is an area that I challenge myself and those around me to NOT take the long way around.  We don’t need to get that perfect job, to achieve that higher paycheck, to afford the house and the cars and the stress free life to achieve happiness.  In this case, we need to take the short path by realizing the incredible blessings we already have.

ANNOUNCEMENTS:

Big Ball better have at least one team for Guardians for Garrett kickball tournament this year!!!