F3 Knoxville

Tag: Huffy

SPC James Ames Workout

THE SCENE: Perfect weather for a beatdown. Not too cool, not too warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, Lil’ Baby Arm Circle, ‘Round Towns, ‘Round the Worlds, Temp Merkins, Tempo Squats
THA-THANG:
Mosey over to Amphitheater for some fun.
10s- Derkins and Rows

Mosey to the bridge for 7s- Burpees and Lunges

Bear Crawls across the bridge and Slowsey over to the Big Ball to knock out 17 Big Ball Pull-ups.

Hit some Route 66 Merkins back to the Fountains.

MARY:
6 Minutes of Mary at the East Tennessee Veterans Memorial in honor of fallen East Tennessee service members

COUNT-OFF & NAME-O-RAMA
17!
Swanson, Huffy, Cyclops (FNG), Typo (FNG), Cry Baby, G-6, Mickey, Kermit, Stacks, Jumbo, Magic Mic, Singlet, Grapefruit, Postman, Wedding Singer, Soot
CIRCLE OF TRUST/BOM:
Proverbs 18:14; 2 Corinthians 4:7-10

MOLESKIN:
Veteran’s are twice as likely to end their own lives compared to their civilian counterparts. Roughly 17 veterans take their life every day. As HIMs, we are called to reach out to those who are suffering. As Christians, we have a hope that surpasses all understanding.
If you are a veteran struggling with how to cope, reach out to a trusted HIM and seek help immediately https://www.veteranscrisisline.net/

Looking for the next one

THE SCENE: Dry and about 55 deg
F3 WELCOME & DISCLAIMER CHECK
WARM-O-RAMA:
SSH x 25 IC

OH Claps x 40 IC

Seal Claps x 25 IC

LBAC F x 20 IC

LBAC R x 20 IC

Hamstring and quad stretching

THA-THANG:
Mosey to the coupon pile by L&N. A flying EH was attempted by YHC to a local man in the gloom, but it was not received. Mosey back to the lawn.

Thang 1 Coupon Exercises

50 OH Press

50 tricep extensions

50 goblet squats

50 partner merkins

Thang 2 Coupon Relay

4 cones were set up in a rectangle measuring approximately 25 x 20 yds.  PAX were to take turns sprinting with a coupon to the next cone and return to the original starting point. PAX remaining at cone performed an exercise, dealer’s choice style. One the coupons were all delivered to the next cone, the group likewise moved on. Exercises included:

  • Merkins
  • Squats
  • SSH
  • Flutter kicks
  • Burpees
  • And other crowd favorites

Thang 3 Silly Lawn Stuff

Recreated the Battle of Ice Planet Hoth. PAX partner up, face each other across the field. First PAX begins doing Imperial Lunges across field. Second PAX sprints toward other and does 2 bear crawls around first, then sprints back to beginning point. Repeato until first PAX crosses field. Switcheroo.

Hot feet. What you see at high school football practices where someone yells out up, down, roll right, roll left, jump, hot feet, for what seems like forever. It was like that, except YHC did not have coaches’ shorts on, sadly.

Ball tag. Within the aforementioned cone rectangle, one PAX has a Wal-Mart kickball and attempts to hit another PAX. The rectangle got progressively smaller. After a PAX was hit, he did 5 burpees. The one who hit him with the ball did 2.

MARY:
Having too much fun playing ball tag to do

COUNT-OFF & NAME-O-RAMA
10 PAX including Fridge DR from Louisville
CIRCLE OF TRUST/BOM:
YHC leads games for children ages 4 – 11 at church on Wednesdays, and I got a lot of pushback from some kids last night. The basic idea was that I was not fair in my assessment whether they were out or not in a game. In short, I told the kids that I am trying to be as fair as possible, but I have to make a call. There was some pouting.

Upon further reflection, I realized that we as men can be the same way. If things don’t go exactly like we think they should have, we have 2 options. #1 Pout, or #2 Look for the next opportunity. We will get another chance, and we might miss it if we are pouting.

MOLESKIN:
Prayer for Swanson. Made a plug for the F3 Nation Slack Channel, where I got the Battle of the Ice Planet Hoth
ANNOUNCEMENTS:
CSAUP 5/6. Convergence 7/2

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!

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