F3 Knoxville

Tag: Frizzles

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.

Proctasti-Nation

THE SCENE: A balmy 40 degrees with light rain. No snow in sight.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSH to get the blood going. Imperial walkers. Calf stretch. Cherry pickers. SSH.
THA-THANG:

Burpee squat ladder: start with 1 burpee and 1 squat. Increase to 2 burpees and 2 squats, keep going until Q calls time. See how high you can climb.

11’s:    Merkin and Bonnie Blair

11’s:    Carolina Dry Dock and V up Rollup

4 Corners: Complete each of these exercises at every corner. Wait for all pax to finish the exercises before moving to the next corner:

  • 2 ct. Mountain climber (15)
  • Merkin (15)
  • BBSU (15)
  • Squat (15)

MARY:
Keep the legs up for the following:

  • Freddy Mercury (15)
  • Heels to heaven (10)
  • Flutter Kicks (10)
  • Hello Dolly (10)

Then some easy WW2 situps and American Hammer to finish it off.

COUNT-OFF & NAME-O-RAMA
Frizzles QIC, G-6 (respect x3), Magic Mic, Huffy (respect), Air Gretzky, Bunyons
CIRCLE OF TRUST/BOM:
I am a professional procrastinator- so I issued a challenge to name anything in your life you have been avoiding, write out why you have been avoiding it and then create some actionable steps towards tackling it.

FIVES

THE SCENE: 30 degrees and clear. The calm before the storm to come!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Walkers, Daisy Pickers, Calf Raises, Hamstring Stretch, SSH
THA-THANG:
Turned on some tunes and started with an Indian run mosey. Once we were nice and warm we did a quick circle of pain with squats before jumping in to the main event:

FIVES. Find a partner to stick with the whole time and then follow the instructions:

Start with the first exercise. After each round, run a lap and then add an exercise:

  • 5 Burpees
  • 10 Merkins
  • 15 LBCs
  • 20 Bonnie Blairs
  • 25 Mt. Climbers
  • 30 second plank
  • 35 American Hammers
  • 40 SSH
  • 45 BBSU
  • 50 Squats

MARY:
Due to some overplanning, no one even managed to finish the main event so we didn’t have time for Mary today.
COUNT-OFF & NAME-O-RAMA
Frizzles, G-6, Postman, Huffy, Magic Mic, Fixer Upper, Air Gretzky, Secret Shower, Wedding Singer
CIRCLE OF TRUST/BOM:
Just a reminder about the 5 core principles:

  • Free of charge
  • Open to all men
  • Always held outdoors
  • Peer led
  • Ends in a circle of trust

F3 is much more than just a morning workout. Take advantage of the ability to step up and lead!

Circles (and squares) of Pain

THE SCENE: A balmy 50 degrees. The ground was wet but no rain was spotted.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, calf stretches, baby arm circles, hillbillies, SSH
THA-THANG:
Mosey past the amphitheater down to the Cumberland ave. pedestrian bridge. Huddle up for a round of circle of pain merkins (10 each). Recover. Lung walk across the bridge. Huddle up again for a circle of pain squats. Groucho walk back across the bridge. Mosey to the amphitheater.

4 Corners (of pain):

Round 1 (complete 2x):

  • Corner 1: merkins x 20
  • Corner 2: BBSU x 20
  • Corner 3: Squats x 20
  • Corner 4: Flutter kicks x 20 (4 count)

Round 2 (complete 2x):

  • Corner 1: Burpees x 10
  • Corner 2: Single leg squat x 10 each leg
  • Corner 3: LBC x 20
  • Corner 4: Diamond merkins x 20

Round 3: complete round 1 again but stick together and exercises in cadence.

MARY:
Made it back to the flag in time for a quick Mary:

Freddie mercury, American Hammer, stargazer
COUNT-OFF & NAME-O-RAMA
Frizzles (QIC), G-6 (respect, respect, respect), Postman (respect), Huffy (respect), FNG- Costanza
CIRCLE OF TRUST/BOM:
Just a reminder to take some time to be moved by the truth of the gospel. If you are feeling heavy/shameful, open your hands and stop trying to do better. All your mistakes have already been forgiven and you are counted as a son of God!
MOLESKIN:
Lots of respect going around this morning. Outside of the QIC and FNG we had 5 respects across 3 Pax!

BACK TO SCHOOL, BACK TO SCHOOL

THE SCENE: A very brisk, 46 degree morning with the fog rolling in heavy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A quick stretch to loosen up in the cold followed by an Indian Run past the amphitheater, across the bridge and back down to the big ball.

Circle of pain: Monkey Humpers

Circle of pain: BBSU

Circle of pain: Merkins
THA-THANG:
We grabbed some of the classic Big Ball specialty coupons and made our way across the parking lot to a waiting whiteboard that laid out what was ahead of us: The Billy Madison. Pax were told that we were going back to school to try to prove once and for all that we are not so foolish. Each exercise represented the final exam to pass a specific grade- and each exam (much to our disappointment) was completely cumulative for all of the prior years. The final exams were as follows:

  • 1st grade: Merkins x 10
  • 2nd grade: Squats x 10
  • 3rd grade: LBC x 10
  • 4th grade: Coupon curls x 20
  • 5th grade: Plank jacks x 10 (4 ct)
  • 6th grade: Coupon squat press x 10
  • 7th grade: Iron Mike x 10 (2 ct)
  • 8th grade: Mountain climber x 10 (4 ct)
  • 9th grade: Coupon rows x 10
  • 10th grade: American hammer x 10 (4 ct)
  • 11th grade: Side straddle hop x 10
  • 12th grade: Burpee x 10

Though there were many valiant efforts made- least of which from YHC – none of the Big Ball participants had what it took to graduate and move on. Unfortunately in this reenactment of the story, O’Doyle continued to rule.

MARY:
Working as hard as we could to graduate on time left us no room for Mary today. She wil
COUNT-OFF & NAME-O-RAMA
G-6 (respect, respect, respect), Wedding Singer, Magic Mic, Frizzles

CIRCLE OF TRUST/BOM:
Today was some encouragement towards EHing those around us. F3 is too good of a thing to keep to ourselves and we should continue to keep eachother accountable in inviting others in. A quick example of the way that F3 can be used in a man’s life was seen at the F3 10 year convergence a couple of weeks ago when F3 Nation leadership was naming FNGs on the beach:

“Our newest FNG was named ‘Rojas’ at the 10 year convergence. Olaf from F3 The Fort gave him an EH as we ran to the workout. He joined us for the full beatdown. After a couple of minutes of throwing out ideas in the Name-a-Rama, we settled on ‘Rojas’ after a character on the show ‘Ted Lasso’. We didn’t know until afterward, but he was honored to get the nickname. Unbeknownst to any of the 355 men there, Rojas was his mother’s maiden name. She passed away three months ago and on the morning we ran by him, he was thinking about her. If you do not believe in a higher power, perhaps this story will remind you that there are no coincidences. Leave space for the miraculous.”
MOLESKIN:
It is unfortunate that the exams were timed as I believe all Pax would have successfully graduated if they had been allowed all the time they needed. Perhaps next time we will move quicker in to the exam time and see what kind of performance is achieved. Maybe we can even see what some of these guy get up to after graduation! It was also a disappointment when everyone realized there would be no recess included in the studies. Perhaps including a quick recess in future attempts would improve morale and allow for some graduates to shine.