F3 Knoxville

Tag: Reverb

Problems and Promises

  • THE SCENE: 63 degrees, cloudy, a slight drizzle on the drive in, but stayed dry.
  • F3 WELCOME & DISCLAIMER
  • WARM-O-RAMA:
    Baby arm circles 4 ct 12 forward/back

Cherry pickers x 5 with stretch

Michael Phelps.  A little of this/that

SSH x 25 4 ct

Tempo squat x 10

Tempo merkins x 10

THA-THANG:

  • Mosey to the Big Ball for Morning Call:  Pax line up in plank position.  First person does 5 Big Ball pull-ups, rest of the Pax in plank position, as first person calls out his pull ups, Pax performs 5 merkins, switch and repeat until everyone has completed pull-ups.
  • Mosey to the parking lot by the Crew House.  Lunge:Burpee the bridges, 4:1 first bridge, 4:2 second.
  • Modified Ring of Fire:  Grab a rock and circle up.  Exercise curls.  1st PAX calls out ? Number of curls then says go.  Group drops and does 1 burpee then back in position.  Pass your rock to the left and repeat until all PAX have called out ?number or reps.  Repeat with tricep extensions.
  • Partner up for a modified Dora.  Round 1:  1st PAX Alternates betrween 10  4ct flutter kicks and 10 4ct American Hammers while partner runs to top of the steps, performs 10 CDD then run back, then switch.  Round 2:  alternate 10 4ct box cutters and 10 4 ct American Hammers.  Round 3:  Alternate 10 4ct Edward scissor legs and 10 4ct American Hammers.
  • Mosey back to AO, lunges over the bridges.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA

9 men strong.  Welcome One Call from Myrtle Beach.  Wings and Gesundheit were also present, but I could not find their tags.

CIRCLE OF TRUST/BOM:
“Let God’s promises shine on your problems.”  Corrie ten Boom

Grateful for the Big Ball!

THE SCENE:  Warm and a little damp – beautiful day with a slight drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH (a little more since QIC forgot how to count…)
  • 15 baby arm circles each direction
  • 10 Cherry Pickers
  • 10 tempo squats
  • 10 tempo Merkins
  • 5 Annie’s (baby arm circle from plank, each arm, each direction)

THA-THANG:
Mosey over to the stairs at the foot of the glorious Big Ball.

Elevens of Big Boy Situps at the bottom of the stairs and 8 count body builders at the top

Mosey to the far bridge near the edge of the park.

Find a battle buddy. While one partner runs to end of bridge work together to complete: 100 Merkins, 200 2-count Penguins, 300 squats.

Cut it short (most PAX on squats) due to time and mosey back to the AO

MARY:
Ain’t nobody got time for that!
COUNT-OFF & NAME-O-RAMA
9 HIM!
CIRCLE OF TRUST/BOM:

Make gratitude part of your daily practice. Those that do so, according to Yale Center for Emotional Intelligence, experience higher levels and feelings of joy, love, and overall satisfaction. They also have lower overall levels of stress and recover from illness more quickly. Implement it in 3 steps:

  1. Pay attention – Notice small opportunities to be grateful
  2. Writing it down – Journal or keep a running note of reasons, helps prevent it from being a fleeting thought.
  3. Express it – “gratitude is inherently relational” Share with others your grateful for them or what you are grateful for. Try sending regular letters or notes of thanks and appreciation.

ANNOUNCEMENTS:
Prayers for some of our fellow Big Ballers working through injuries!

Read me like a book

THE SCENE: 35* and NO RAIN
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Imperial walker x10
  • Bat wing
    • BAC forward x20
    • BAC reverse x20
    • OH Claps x20
  • Tempo squat x10
  • 4 count merkin x10
  • SSH

THA THANG:

Ascending curb crawl 1-13. Bear crawl from one curb to the other, do 1 merkin. Bear crawl back to the original side, 2 merkins. Continue up to 13 merkins.
Decision time: 5 exercises at 5 different places, PAX choose rep count of 10, 20, 30, 40, 50. PAX choose the reps before knowing the exercise, and once they’ve used a number they can’t use it again.
  • Star jumps @ Big Ball (50)
  • Sit ups @ stage (40)
  • Burpees @ fountain (10)
  • Curls with rocks @ L&N (30)
  • SSH @ South end of park (20)

PAX read me like a book, burpees only 10 reps. G6 called it before we ever got there too.

20 sprints. Do 20 of exercise, sprint to the other end of the road and continue reps of said exercise until everyone has made it. Call a new exercise and repeat.
  • Diamond merkins
  • Squats
  • Sit ups
  • Wide merkins
  • Plank jacks
  • Burpees (10)

MARY:
Flutter kicks x20
Sit ups x20
Box cutters 10
COUNT-OFF & NAME-O-RAMA
10 Strong (get to keep my beard): G6, Reverb, The Voice, Amazon, Rousey, Passport, Cowbell, Duggar, Swanson, Abort
CIRCLE OF TRUST/BOM:
The Einstellung Effect: the negative aspect of having experience.  We all usually think having experience and even success somewhere is a good thing, and it is.  However, this effect describes the type of confirmation bias that arises from having success at something: you might not consider other options which might be even better or more beneficial.  Challenge to myself and other PAX to not only try to get better at things which they struggle with, but also occasionally take a look at things you do well, and consider that you might have another option.  My personal challenge is to try to find a way to love my family and friends in a better way. AYE!!
MOLESKIN:
Continue to pray for Passport and that hopefully he can avoid another back surgery, for G6’s son Rick who still has a fever following his operation, and for Swanson and his wife and family.

Circle Drill at Big Ball

THE SCENE: Low 30s, calm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – x25 IC 4CT

Imperial Walkers – x10 IC 4CT

Annie’s – x10 forward arms, x5 backward arms. IC

Cherry Pickers – x10 IC

THA-THANG:
Mosey to the Big Ball stairs

  • 25 BBS OYO at the bottom level
  • 30 Merkins OYO at middle level
  • 35 LBCs OYO at the top level

Mosey to Circle by Convention Center entrance

  • Do 1 lap after every set. Go down the list and then work your way back up the list. Flutters or BBS when done.
  • 35x Cobra Merkins
  • 35x LBCs
  • 35x Plank Jacks 1CT
  • 20x Man Maker Burpees
  • 35x American Hammers
  • 35x Squats

Mosey to top of Big Ball stairs.

  • 35 LBCs OYO at the top level
  • 30 Merkins OYO at the middle level
  • 25 BBS OYO at the bottom level
  • Plank when done for some plank exercises and 1 tempo merkin.

Mosey back toward AO –

  • Mosey backwards for half the long stretch of road by the park
  • Sprint second half

MARY:
Choose your own adventure – 20 reps of an exercise from each of the PAX. I was so tired I’ve already forgotten them all… Burpee drill until time at the end.
COUNT-OFF & NAME-O-RAMA
The Voice, G-6, Abort, Ivy, Reverb, Filter
CIRCLE OF TRUST/BOM:
Pat Summitt’s Definite Dozen – Be accountable! To one another, to yourself, admit your mistakes.
MOLESKIN:
G-6’s son, Filter’s MIL, Aunt-in-law, and mom, Swanson and fam,
ANNOUNCEMENTS:
The Quacken launch on Friday, March 1 at 5:30am.

Ringing the B.E.L.L.S.

THE SCENE: Nice and crisp – feelin’ like a spring day!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 15 Baby Arm Circles – Reverse it
  • 25 SSH
  • 10 cherry pickers
  • 15 tempo squats
  • 10 tempo Merkins
  • 10 MTN climbers

THA-THANG:
Mosey on offer to the hill near the ‘ol Chocolate Factory, grab a partner and tackle the Burp Back Mountain.  100 total burpees.  While one partner does burpees the other sprints to the top of the hill, turns, and runs back.

Mosey over to the stairs beneath the glorious wig housing Big Ball and get ready for Elevens!  Start at the bottom of the stairs with 10 squats, run to the top, and perform 1 8-count bodybuilder.  Run back down the stairs for 9 squats, run up, 2 8-count bodybuilders… Keep going until 1 squat and 10 8-count bodybuilders.

Mosey over to the bridge beyond the big pond. Make your way across with Lt. Dans. Lt Dans = Lunge with right leg, lunge with left, squat… Repeat until halfway down.  Turn and mosey back towards the AO.  Stop just underneath the Big Ball and SPRINT back to the AO.

  • Burpback
  • Elevens
  • Lunge
  • Lunge
  • Sprint

= B.E.L.L.S.

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Joan Cronan was the Athletic Director for the Lady Vols and worked with Pat Summit to help oversee much of the women’s athletics program’s success.  I once saw her give a talk about ensuring that every day you ring your B.E.L.L.S.  The B.E.L.L.S. are

  • Bible
  • Exercise
  • Learn
  • Letter of gratitude
  • Special project

These are daily habits that help ensure a well rounded and focused mind. Spend time in the Word, take care of your body daily, learn something new (as simple as a new word), let someone know you are grateful for them (read Ephesians 1:16 – pray for them by name), and take 5 minutes to straighten a junk drawer or toss old food out. That few minutes of chipping away at a bigger thing helps you eat the elephant one bite at a time.

ANNOUNCEMENTS:
CSAUP with the Bombshelter on Saturday! On a personal plug: fundraising pint night at Elkmont Exchange on Wed for Cystic Fibrosis 5-9pm