F3 Knoxville

Tag: Huffy

Flathead’s Pulpit

THE SCENE: A clear and balmy post-Christmas 56 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial walkers, Bear hug, Daisy pickers, leg stretches, Hillbillies, Merkins, Tempo squat
THA-THANG:
Began with a quick mosey to the Big Ball itself. Stop for a circle of pain merkin style. Mosey on over to the Performance Lawn for a quick circle of pain howling monkeys.

YHC located a conveniently placed whiteboard with what looked to be a decent enough workout titled Flathead’s Pulpit:

  • 40 squats
  • 30 lunges (single)
  • 20 BBSU
  • 10 2-pump burpees
  • Lap around the lawn
  • 10 burpees
  • 10 4-ct flutter kicks
  • 10 8-ct bodybuilder
  • 10 6-ct SSH
  • Lap around the lawn
  • REPEAT

This was not as much as it sounds.

MARY:
Back at the flag we knocked out some Freddy Mercury’s, LBCs and V-up rollups to finish off strong.
COUNT-OFF & NAME-O-RAMA
Frizzles, G-6 (respectx3), Buttercup, Stacks
CIRCLE OF TRUST/BOM:
About a year ago my good friend Flathead (John Lex Kenerly) finally broke me down with his EHing and I agreed to attend an F3 beatdown in Macon, GA. I had turned him down many many times and never imagined I would ever be the guy working out at 5am. But that first day in the gloom was incredible experience and my life has truly been profoundly changed because of F3. When I moved to Knoxville back in July, one of the first things I did was make sure to post at Big Ball and immediately found community.

What Flathead did for me, we should try to do for others. Whether that means dragging someone to F3, or something completely different- we should assess the people in our lives and look for ways to meet them where they are and then do what we can to help them out. The F3 credo is “Leave no man behind but leave no man where you found him.” As we show up in the gloom to continuing sharpening one another, let’s find ways to take that sharpness and help those around us.
MOLESKIN:
If you ever get the chance to meet Stacks- ask him where his name comes from.

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!

The Fallen 13

[ The Scene ] 

Ruckers just getting in from a pre-ruck sesh. The quiet before the storm looked like light stretching and mumble chatter.

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness, Fellowship, Faith
  • Name is Steam and I’m honored to be your Q this morning 
  • Few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition 
    • If you need to modify anything we do this morning, feel free to do so, but push yourself and the men around you, they deserve it and so do you! Hang in there with me and them for a solid 45 minutes.
  • FNGs?

[ Warm o Rama ] 

  • SSH: 30 (1ct)
  • Mountain Climber: 30 (2ct)
  • Baby Arm Circles: 20 (F – 1ct)
  • Baby Arm Circles: 20 (B – 1ct) 
  • Rockette: 10 (4ct)
  • Windmill: 10 (4ct)

[ The Thang ] 

(Mosey to the track) 

  1. Honor the 13
    • 13 fallen heroes in Afghanistan
      • David L. Espinoza
      • Nicole L. Gee
      • Darin T. Hoover
      • Ryan C. Knauss
      • Hunter Lopez
      • Rylee J. McCollum
      • Kareem M. Nikoui
      • Johanny Rosariopichardo
      • Humberto A. Sanchez
      • Jared M. Schmitz
      • Maxton W. Soviak
      • Daegan W. Page
    • 13 laps with an exercise in between
    • Each lap will be dedicated to one of the slain heroes 
    • Laps will be ran in silence
    • Lap 1 — Marine Corps Lance Corporal David L. Espinoza
      • “David Espinoza, a Laredo native Marine killed in Afghanistan, embodied the values of America: grit, dedication, service, and valor,” Cuellar wrote. “When he joined the military after high school, he did so with the intention of protecting our nation and demonstrating his selfless acts of service. I mourn him and all the fallen heroes in Afghanistan.” We owe him our gratitude for paying the ultimate sacrifice.
      • The X: 13 merkins (up/down)
      • Run the lap
    • Lap 2 —  Marine Corps Sgt. Nicole L. Gee
      • Just days before her death, Sgt. Nicole Gee posted a photo on Instagram of herself in uniform while holding a baby in Afghanistan with the caption, “I love my job.” We owe her our gratitude for paying the ultimate sacrifice.
      • The X: 13 big boy situps (up/down)
      • Run the lap 
    • Lap 3 — Marine Corps Staff Sgt. Darin T. Hoover
      • “Staff Sgt. Hoover served valiantly as a Marine and died serving his fellow countrymen as well as America’s allies in Afghanistan,” Utah Gov. Spencer Cox said. “We honor his tremendous bravery and commitment to his country, even as we condemn the senseless violence that resulted in his death.” We owe him our gratitude for paying the ultimate sacrifice.
      • The X: SSH: 13 (4ct)
      • Run the lap 
    • Lap 4 — Army Staff Sgt. Ryan C. Knauss
      • Ryan was a fellow Knoxvillian and Tennessean, and we own him our gratitude for his sacrifice. We owe him our gratitude for paying the ultimate sacrifice.
      • The X: The Bend and Reach: 13 (4ct)
      • Run the lap 
    • Lap 5 — Marine Corps Corporal Hunter Lopez
      • Lopez is the son of two Riverside County Sheriff’s Department officers, Captain Herman Lopez and Deputy Alicia Lopez. The department announced Lopez’s death on Friday. Sheriff Chad Bianco said on Facebook that Lopez planned on following in his parents’ footsteps and joining the department as a deputy when he got home from his deployment. We owe him our gratitude for paying the ultimate sacrifice.
      • The X: Squat: 13 (4ct)
      • Run the lap 
    • Lap 6 — Marine Corps Lance Corporal Rylee J. McCollum 
      • McCollum’s father, Jim, told The New York Times that McCollum was helping with evacuations and guarding a checkpoint when the attack at the airport happened. His father said this was McCollum’s first deployment and that he had gotten married recently. His wife is expecting with their first child. McCollum’s sister Cheyenne told East Idaho News that her brother was “going to be the best dad.” Cheyenne said her brother was the youngest of four siblings, her single father’s only son, and that he knew he wanted to be a Marine from a young age. We owe him our gratitude for paying the ultimate sacrifice.
      • The X: Imperial Walker: 13 (4ct) 
      • Run the lap 
    • Lap 7 — Marine Corps Lance Corporal Dylan R. Merola 
      • Cpl. Dylan Merola was a graduate of Los Osos High School, according to ABC 7 of Los Angeles. Students honored him at a football game on Friday night by wearing red, white and blue, the TV station reported. He was only 20 years old. We owe him our gratitude for paying the ultimate sacrifice.
      • The X: Mountain Climber: 13 (4ct)
      • Run the lap
    • Lap 8 — Marine Corps Lance Corporal Kareem M. Nikoui
      • “My understanding is that he rescued – per a sergeant that wrote the family – he rescued three families,” Bash told the TV station. “And he was in the process of saving children, translators that had worked for the U.S. government. He passed off a child and went back into the crowd and that’s when the bomb went off.” “He really loved that [Marine Corps] family,” Steve told The Daily Beast. “He was devoted—he was going to make a career out of this, and he wanted to go. No hesitation for him to be called to duty.” We owe him our gratitude for paying the ultimate sacrifice.
      • The X: LBC: 13 (4ct) 
    • Lap 9 — Marine Corps Sgt. Johanny Rosariopichardo
      • Johanny was 25 years old and from Lawrence, Massachusetts. We owe her our gratitude for paying the ultimate sacrifice. 
      • The X: The cherry picker: 13 (4ct) 
      • Run the lap 
    • Lap 10 — Marine Corps Corporal Humberto A. Sanchez
      • Humberto was only 22 years old and from Logansport, Indiana. We owe him our gratitude for paying the ultimate sacrifice. 
      • The X: The Iron Mike: 13 (1ct) 
      • Run the lap 
    • Lap 11 — Marine Corps Lance Corporal Jared M. Schmitz
      • His father told the St. Louis radio station KMOX that his son had always wanted to be a Marine and that he had “never seen a young man train as hard as he did to be the best soldier he could be.” We owe him our gratitude for paying the ultimate sacrifice.
      • The X: Flutter Kick: 13 (4ct) 
      • Run the lap 
    • Lap 12 — Navy Hospitalman Maxton Sonika
      • His family says that Max was most proud of being a Navy Corpsman and “devil doc” for the Marines. The statement said Max leaves behind a big family of 12 brothers and sisters. “Our nation mourns the loss of Navy Corpsman Max Soviak, whose uncommon courage in the face of unfathomable danger ensured the safe passage of countless civilians,” Kaptur said in her statement. “We will never be able to repay the debt we owe him, but we will be forever grateful for his willingness to serve when America needed him most. Our hearts go out to his family during this time, and we lift them up in prayer that they may find comfort in his memory.” We owe him our gratitude for paying the ultimate sacrifice. 
      • The X: Plank Jack: 13 (4ct) 
    • Lap 13 — Marine Corps Corporal Daegan W. Page
      • Daegan was 23 years old and from Omaha, Nebraska. We owe him our gratitude for paying the ultimate sacrifice. 
    • Run one more lap together in silence in honor of them all

(Mosey back to the AO)

[ Mary ]

Moment of silence for the fallen.

[ COT ]

  • # off — 12
  • Name o Rama
  • FNGs? — No
  • BOM
    • Everything in life will fail you at some point in time. The tragic loss of life that was seen last week in Afghanistan was an incredibly visible failure of leadership and ownership. Your government will fail you, your president will fail you, your country will fail you, your friends will fail you, your family will fail you — at some point in time everything will fail you to some degree.
    • But God.
    • But God are probably two of the most powerful words in the world. But God will not fail you nor forsake you (Deuteronomy 31:6 — Be strong and courageous. Do not fear or be in dread of them, for it is the Lord your God who goes with you. He will not leave you or forsake you).

Remember and Honor the fallen.

Mucho Mucho’s

THE SCENE: Low 70’s, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Little of this and that, Arm Circles, Cherry Pickers, Tempo Squats, Michael Phelps

THA-THANG:
Moseyed over to the parking lot between the park and the river. 4 cones were laid out in the parking lot at distances that increased as they went. We did 3 rounds of work with a mode of transportation between cones, exercises at each cone, followed by Blockees (CMU burpees) and a run up the hill leading back to the park, then a cool down walk down the stairs.

  • Round 1: Bear Crawl to each cone, 5x Mucho Leg-o’s, 5x Blockees, hill run
  • Round 2: Broad Jumps to each cone, 5x Mucho Arm-o’s’s, 3x Blockees, hill run
  • Round 3: Duck Walk to each cone, 20x BBS at cones 1 and 3, 20x American Hammers on 4ct at cones 2 and 4, 3x Blockees, hill run

Moseyed back to AO

MARY:
Did a round of the protractor to finish out

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

We began the BOM by throwing out adjectives that we thought described men or that we would want to be true of us, whatever came to the top of our heads. True, hardworking, stoic, good, patient, and meek were among words thrown out.

I then shared about some time I spent in Matthew recently reading the parable of the talents with some other guys. In the parable 3 men are giving bags of gold by their master; 5, 2, and 1 each respectively. The men with 5 and 2 each “put their money to work” and return to the master with double what was given to them, to which the Master responds “well done good and faithful servant! Because you were faithful with little I will trust you with much”. The man given 1 however buries his in the ground out of fear of the Master and returns it back to him when he returns, which the Master responds to with a bit more choice words. It’s easy to read this passage and think of performance; we should double the investment that God has given us. But in reality, Jesus is teaching His disciples about the importance of faithfulness. God is pleased by our faithfulness to Him and what He has entrusted us with. Faithful is typically not an adjective we think of to describe a man or what we want to be described as, but as I thought more about it I believe faithful might be the highest praise I could receive. So I encouraged us to remain faithful to what God has called us to do or entrusted to us.

Leg Day at the Big Ball

THE SCENE: Dry, cooler, mid 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Hillbillies, Imperial Walkers, Tempo Squats, Calf Stretches, Cherry Pickers
THA-THANG:
moseyed over to the Big Ball for the beep test. After the beep test we had 3 rounds of 20 reps of exercises at the bottom of the steps and 10 reps of Sit Up Ups at the top. We also worked a lap around the pond in between round 1 and 2

  • Round 1: Sumo Squats, Lunges, regular Squats
  • Round 2: SSH, Iron Mikes, 180 Jump Squats
  • Round 3: Flutterkicks, Hello Dollys, Box Cutters

After this we did another round of the beep test

MARY:
The Protractor: everyone held legs off the ground and we went around the circle calling out an angle which every had to hold their legs at during a ten count. Went all the way around the circle
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared a bit about suffering. Last week at the Quacken we talked about how suffering is to be expected. This past Sunday our pastor was talking about how to live faithfully as Christians in the context of suffering and one of his main points was to have the right mindset. Scripture in multiple places tells us to adopt the same thoughts and mindset as that of Jesus, who on the cross said of those who had put Him there “forgive them Father for they know not what they do”. So when we are wronged or hurting what is our mindset? Is it one of self preservation or aggression, or is it similar to Jesus’?