F3 Knoxville

Oh The Humanity

THE SCENE: Clear, 36 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x 10 each direction
  • SSH x 25 IC
  • 10 Tempo Squat IC
  • 10 Merkin IC
  • Happy Jacks x 4 IC

THA-THANG:
Mosey around field to start point

Burpee Dan across field (1B: 4 lunge run back to start, 2B: 4 lunge run back to start, 3B: 4 lunge run back to start, 4B: 4 lunge run back to start)

Hindenburg Blimps: Four stations around field. Conduct exercise at each cone, sprint between each cone until back at start, begin next round. (Modified…it doesn’t spell blimp)

  • Round 1: 20 Lunges
  • Round 2: 30 BBS
  • Round 3: 40 Merkin
  • Round 4: 50 Squat

MARY:
Mosey to fountains. Flutter Kicks x 60
COUNT-OFF & NAME-O-RAMA
18 PAX: Frank, Pfeiffer, Steam, Tooth Fairy, Quarantine, Uncle Rico, Heisenberg, Savannah, Abort, Plunder, Swanson, G-6, Singlet, Quickbooks, Passport, Hang Tight, Manwich
CIRCLE OF TRUST/BOM:
F3 is a place to learn about leadership and we are encouraged by each other to lead. Take advantage of the opportunity to lead/Q. The brothers around you will support you. F3 is the lowest stress leadership opportunity  you will find.
ANNOUNCEMENTS:
Big Ball will be open on Saturdays starting 12/2/17!

Fun Facts & Strong Backs

THE SCENE: A Character-Building 32 degrees; Cold hands, warm hearts, can’t lose.
F3 WELCOME & DISCLAIMER: Welcome to F3: Fitness – Fellowship – & Faith. My name is Steam and for the next 45 minutes I will be in charge and serve as your Q. I am not a professional – you are here on your own volition and I don’y know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so for your own safety but always give 100%. This morning we will sound off loud and we will not accept anything less than 100% from ourselves and our PAX. Aye? This is the standard this morning – we will meet and exceed it for all 45 minutes.

WARM-O-RAMA:
*** “G-6: What is your favorite Thanksgiving food?” –> Ask 1 member of PAX what G-6’s favorite Thanksgiving food is.

I. Side-Straddle Hop (SSH): 20 x 4 in cadence

Repeat *** with different PAX member(s)

II. Cherry Picker: 20 x 4 in cadence

Repeat *** with different PAX member(s)

III. Baby Arm Circles: 12 x 4 forward in cadence & 12 x 4 backward in cadence

The Merkin: 15 x 10 in cadence

THA-THANG:
Mosey to WFP (World’s Fair Park) amphitheater with Flag out front (FNG Caleb carried flag)

  • PT –> take a lap around amphitheater with a battle buddy –> PT –> take a lap with a NEW battle buddy
  • Each lap –> each battle buddy shares an interesting fact about themselves
  • 4 laps & 100 reps
    • (1) The Incline Merkin: 25 x 4
      • Take a lap w/Battle Buddy around the amphitheater
      • Back to amphitheater –> ask 1 member of PAX to share the interesting fact they learned on the lap
    • (2) The Squat: 25 x 4
      • Take a lap w/new battle buddy
      • Back to amphitheater –> ask another member of PAX to share the interesting fact they learned on the lap
    • (3) The Ground Pounder: 25 x 4 (Forearm plank –> up to push up plank 1 hand @ a time –> back to elbow plank 1 hand @ a time)
      • Take a lap w/new battle buddy
      • Back to amphitheater –> ask new member of PAX to share interesting fact they learned on the lap
    • (4) The Little Baby Crunch: 25 x 4
      • Take a lap (all PAX together) –> hold @ top of amphitheater
    • BOM (Pt. 1)
      • Q asked PAX: “Why have I been asking questions all morning?
      • 3 things: Ask – Listen – Remember
        • If you know and remember who’s on your team – you’ll find that coming out here and doing this crazy thing called F3 becomes a lot more meaningful but a ton more fun. Aye? Know your PAX, the man to your left and right, they’re out here, locked and loaded at 5:30 just like you.
    • Run up by Big Ball (flag out front – Caleb) to Bridge across WFP
      • 2 columns facing across the bridge
      • Mosey across bridge –> every rectangular concrete plant holder = 10 x 4 squats
        • have different member of PAX call it in cadence each time
      • Form up in 1 line @ end of bridge (flag out front -Caleb)
    • Motivational Cadence Call Mosey Back to AO
      • (1) F3! –> PAX repeats –> Good For You! –> PAX repeats –> Good For Me! –> PAX repeats
      • (2) All Day! –> PAX repeats –> Everyday! –> PAX repeats
      • (3) 1, 2, 3! –> PAX repeats –> I Love F3! –> PAX repeats –> 4, 5, 6! –> PAX repeats –> Pickin Up Sticks! –> PAX repeats –> 7 and 8! –> PAX repeats –> F3 is Great! –> PAX repeats –> 9 and 10! –> PAX repeats –> Let’s Do It All Again! –> PAX repeats
      • Repeat # 1 – 3 at Q’s discretion
    • Arrive @ Field Across from AO –> Take The Field!
      • 150% –> your 100% is not good enough because you are better than your 100%, aye? You can do better than 100%, you have what it takes! TAKE. THIS. FIELD.
      • All out 150% sprint across the field to AO

MARY:
Caleb was the only FNG Big Ball had this morning. Putting the new guy in charge of something so sacred – the American Flag that always stays out front when we mosey and goes with us wherever we go – (I believe) helped him become more comfortable and integrated @ his first time @ F3.
COUNT-OFF & NAME-O-RAMA
PAX Count: 14 + 1 FNG
CIRCLE OF TRUST/BOM: (Pt.2)
Proverbs 11:14 –> “For lack of guidance a nation falls, but victory is won through many advisors.”

This is a call to action. When you look around at our world today – our nation is falling and it’s sad. Because there is a clear lack of guidance. we, men in F3, are called to be HIM = High Impact Men. Your nation needs you, your family needs you, your community needs you, F3 needs you. Take charge and be a leader. You are all leaders in some capacity whether you realize it or not. We found out earlier that when you know who’s on your team it’s a lot easier to embrace the suck knowing who’s beside you going through the same thing. Along with that – we are all cops. A cop is someone who upholds the law and holds others accountable to the law. Who’s the cop in your life? Who holds you accountable and helps you uphold who you were created to be? Are you a cop in anyone else’s life? I need that, we all need that. Men, great work this morning, I cannot begin to tell you what an honor it is to be out here and have the opportunity to lead and serve as your Q. You are free to lead. Take charge and make it happen.

Pray it out.
ANNOUNCEMENTS:
Big Ball Saturday Qs will be officially (re)starting in 2 weeks –>  3 December 2017

Sunrise Sampler

THE SCENE: Cool and 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Stradle Bees X10

1 Burbee

3 rounds

THA-THANG:

  • Stop 1: Top of hill
    • Merkins x10
  • Stop 2: Short hill
    • Merkins x10 Big Boys x10
    • 3 Hill charges
  • Stop 3: Everest
    • Merkins x10 Big Boys x10 Squats x10
    • Run up Everest
  • Stop 4: Rock Pile
    • Merkins x10 Big Boys x10 Squats x10
    • Over head rock lifts x10
    • Stop 5: Asylum Steps
  • Stop 5: Asylum Steps
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Stair jumps to the Asylum
  • Stop 5: Telephone Pole
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Telephone pole lifts x10
  • Stop 6: Big Hill
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • 5 hill charges with Burbees at the top
  • Stop 7: Soccer Field
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Lunges, high knees, ankle to butt, sprint x4
  • Stop 8: Playground
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Box jumps x10
    • American Hammers x10
    • 2 full rounds
  • Stop 9: Parking lot
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • American Hammers x20

MARY:
COUNT-OFF & NAME-O-RAMA
17 Guys.
CIRCLE OF TRUST/BOM:
Working to communicate Thankfulness and Gratitude to those around us.  Colossians 3:17.  And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.\

ANNOUNCEMENTS

Coffee at Panera

Lighting the Fire

THE SCENE: Cold but beautiful Autumn morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 10 Windmills, 10 Cherry Pickers, 10 Little Baby Arm Circles Forward and Ten Backward
THA-THANG:

In Base Camp Parking Lot, each man will find a partner.  All men go to one end of parking lot.  There will be a set of bricks for each team on that side of the parking lot.  While one partner sprints to other side of parking lot (to do one of four listed exercises) the other partner will do one of four exercises with the bricks.  He does the first exercise while his partner sprints, does his first listed exercise, and sprints back.  Then the partner who sprinted takes the bricks from his partner and that partner will sprint.

The four exercises with the bricks are:

  1. Curls, right hand then left, repeating until the partner returns
  2. Overhead presses, right then left, repeating until partner returns
  3. Lifts from side, right then left, repeating until partner returns
  4. Punches from chest, right then left, repeating until partner returns

The four exercises on other side of parking lot (where partner sprints to) are:

  1. 10 Burpees
  2. 10 Mountain Climbers (4 count)
  3. 20 Star Jumps
  4. 20 Squat Jumps

Mosey to Roadway below Administration Bldg.

Each man, at own pace, will run counterclockwise on roadway that circles the Admin Bldg.  Cones designate stations along the way.  There are eight stations:

  1. Located at first set of stairs to left of road.  Go down and up stairs three times.
  2. Located at second set of stairs to left of road.  Go down and up stairs three times.
  3. Located shortly after stop sign on southeastern corner of roadway circle.  Do 15 Hello Dollies, 4 count.
  4. Located at Boulder Pile by Admin Bldg parking lot.  With Cinder Block Weight Boulder do:  15 Overhead Presses, 15 Curls, 15 Squats, 15 Bench Presses
  5. Located by cone just past admin parking lot on west side of Admin Bldg.  Do Bear Crawl to next cone.
  6. Located about 25 yards from Cone 5.  Do Hop to next Cone
  7. Located about 25 yards from Cone 6.  Do 15 Box Cutters, 4 count
  8. Located at stop sign on northeast corner of roadway circle.  Do 15 American Hammers, 4 count

Repeat above

Mosey to Playground for “All My Benchs.” 

At benches each man will do 25’s with a combination of bench jumps and decline merkens.  We will start with 20 bench jumps and 5 decline merkens, then go to 15 bench jumps and 10 merkens, etc. until we end with 5 bench jumps and 20 decline merkens.

Mosey to Pavilion.

Each man goes to end of picnic table.  20 Picnic Table Pull-ups.

Mosey Back to Base Camp

MARY:
Slow Stretching

COUNT-OFF & NAME-O-RAMA
12 Attended.  Two FNG’s:  Mario Azevedo (Counselor) and Michael Underwood (Jarvis)
CIRCLE OF TRUST/BOM:
God created men to enjoy adventure and battle.  We like to push ourselves in F3 as we are battling fatigue and pain in an effort to win against ourselves.  Men need that challenge.  You see it in little boys.  My own son’s favorite Bible story was that of David and Goliath.  We would live that out in make believe a million times, with he (David) battling me (Goliath).

While men need battle and adventure with other men, they also need comfort, assurance and love.  We may get that from women such as our wives or girlfriends but we also need it from men.  We as F3 brothers can give that to others in need and when we are in need, we can seek it from our brothers.  We also need that loving comfort from God.  The best Hebrew translation of Abba, which is often a term used for God in the Bible, is “Daddy”.  God is our Father but he is also our Daddy.  We can go to him when we are wounded and weak.  He can lovingly and even gently comfort us.
MOLESKIN:

ANNOUNCEMENTS:
Coffeeteria at Panera!

Gotta get up to get down

THE SCENE: 62* and rainy, great day for a garage sale (Moved warm up to under bridge because of occasional lightning)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hops x 20 IC
Imperial squat walkers x10 IC
Tempo merkins x10 IC
THA-THANG:

Run to parking garage on the hop for shelter from lightning.  Partner up, run DORA on the bottom level of garage.  One partner runs to other end of the garage and back while partner two performs exercises.  Between each set of partners, 100 merkins, 200 squats, 200 LBCs.  Recover and 10 count.

On your own, run up parking garage doing exercises listed at each floor.  Upper body going up, lower body coming down.  Exercises as follows:

  • Hand release burpees x10 (AKA HURPEEEEEEEESSS)
  • Carolina dry docks x20
  • Ranger merkins x20
  • Staggered hand merkins x20 (merkin with one hand on curb, one hand on ground, alternating high and low hands)
  • Wall worms across short wall section (walk across wall with hands on ground and feet up on wall)

Start back down the garage, doing lower body exercises on the way down.

  • Burps x20 (burpee with no merkin and no jump, basically hip thrusters)
  • Squat jumps x20
  • Plank jacks x20
  • Pistol squats x20 (using hand on wall for balance)
  • Burpees x10

Plank and wait for 6 to finish.  Pfeiffer takes us shopping for some clearance Halloween candy and the usual geriatric lingerie.  Recover and 10 count.

Circle up on garage deck for boat/canoe ring of fire.  Each PAX on 6 and in boat position.  Going around the circle, each PAX calls canoe (with any variation they want) and back to boat.  Goes all the way around the circle.  Variations on canoe include iron cross flutter kicks, arms up and down canoes, Koombayah canoes, and dolly canoes.  No recover, roll over to plank position and perform 20 four count mountain climbers.  Back to 6, perform 15 box cutters.  Back to plank, 20 merkins.  Back to 6, 20 four count flutter kicks.

Recover and 10 count.  Mosey back to start point for count and name-o-rama

COUNT-OFF & NAME-O-RAMA
11 PAX – Quarantine, Uncle Rico, Swanson, A Rod, Goat Tongue, Guppy, Iceman, G6, Frank, Pfeiffer, Abort
CIRCLE OF TRUST/BOM:
Quick word and prayer, didn’t push our luck out in the open.