F3 Knoxville

Expect the Unexpected

THA-THANG:

25 reps Rock Presses

10 reps 4-ct Flutter Kicks

50 reps Rock Squats

5 reps Burpees

Exercise Dice Ladder

  • Roll Dice. Do exercise.
  • Mosey to other side of field.
  • Do an 8-Count Merkins (increase by one rep every time until you reach 8 then go back down the ladder)

COUNT-OFF & NAME-O-RAMA
22 PAX

CIRCLE OF TRUST/BOM:
Expect the unexpected in life. Obstacles can be seen as roadblocks or opportunities for growth.

ANNOUNCEMENTS:
4 AUG- 2nd F at Anders

11 AUG- 3rd F at Overlook

18 AUG- Kickball

25 AUG- CSAUP

Putting in the Miles

THE SCENE:  A little humid but beautiful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Merkins IC x 10
  • Tempo Squat IC x 10
  • Baby Arm Circles (front/back) IC x 13

THA-THANG:

Simple circuit with 4 stations – 1 exercise at each station. 1st lap = 10 reps of each exercise, 2nd lap = 9, 3rd lap = 8, and so on. Complete the reps at each station, run to the next station, and continue until recovery.

  • Station 1 = Next to the light pole on the grinder; Exercise = Big Boy Sit Ups
  • Station 2 = Top of Little Baby Hill; Exercise = Merkins
  • Station 3 = Covered structure over there near the Chapel; Exercise = Jump Squats
  • Station 4 = Playground; Exercise = Burpee Box Jumps

MARY:

Some Flutter Kicks, SSH’s, American Hammers, and Plank to finish up

COUNT-OFF & NAME-O-RAMA

40 strong this morning, including 1 FNG; welcome Bratwurst

CIRCLE OF TRUST/BOM:

From Four Pillars of a Man’s Heart by Stu Weber:

“Any servant-king who thinks he doesn’t need help is deceiving himself. We do need help, truckloads of it. Remember, it was God who said, ‘It is not good for the man to be alone.’ But unless the burden of ultimate leadership falls on the man, then a man’s wife and even his children are not sure what role he is playing and how to support and help him. However, when the servant-king is clearly on his throne of accountability and responsibility, then those around him can better determine how to serve his need to be and function as God designed. But when he is on the throne, then off the throne, on and off, leading and then not leading, it becomes almost impossible for those around him to know how to help him.”

 

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.

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!!!