F3 Knoxville

Tag: Reverb

Ups and downs in the garage

THE SCENE: 56 and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperials walkers
Bat wings
Tempo lunge
SSH
THA-THANG: Mosey to 11th Street parking garage.  Circle up and perform three minutes of planks, alternating every fifteen seconds between high plank (merkin position) and low plank (on elbows).  Recover for ups and downs routine.

Perform exercise/number of reps written at same place on each level of parking garage.  Once exercise completed, run up to the next level for next exercise.  Going up exercises as follows:

  • Carolina dry docks x20
  • Ranger merkins x20
  • Hurpees x10 (hand release burpees)
  • Offset merkins x20 (one hand on curb, one on ground, either 10 each or swap hands each rep)
  • Wall worm (bear crawl sideways with feet elevated on parking garage wall, hands on ground)

Recover and 10 count.  Each spot coming up also had a down exercise, which we did the same just working back down.  Going down exercises as follows:

  • Burps x20 (low squat, kick feet out behind to merkin position and back, never stand up or do merkin)
  • Squat jumps x20
  • Plank jacks x20 on four count
  • Pistol squats x20 (10 each leg)
  • Burpees x10

Recover and 10 count.  Line up along parking garage wall.  Dirty hookups x10, then 20 sec wall sit.  Rinse and repeat these two exercises for three total rounds, increasing duration of wall sit time.  Recover and 10 count.

New routine, “It Pays to Be a Winner” – static hold or exercise performed until failure, winner gets to pick exercise and number of reps for the rest of the PAX, winner must lead the exercise but only has to do half the reps.

First iteration – plank position.  Winner was Magic Mike, exercise was reverse crunches
Second iteration – Al Gore.  Winner was Reverb, exercise was flutter kicks
Third iteration – jailbreak to other end of garage.  Winner was Reverb, exercise was BBSUs
Fourth iteration – jailbreak up ramp at Careless’s request.  Winner was Reverb, just mosey back down

Mosey back to start point for Mary.

MARY:
High Dolly’s
Captain Thor
COUNT-OFF & NAME-O-RAMA
Fantastic Four: Magic Mike, Careless, Reverb, Abort

Big Ball Circuit

THE SCENE: cool but warmed up quickly
F3 WELCOME & DISCLAIMER – Done
WARM-O-RAMA:
25 – Side Straddle Hop, A little bit of stretching, and I cant count to 8 while doing body builders
THA-THANG:

  • Disclaimer
  • Warm up
    • Side Straddle hop – 25
    • Stretching
  • 8 count Body builders – 5
  • Mosey to the big ball
  •  Circuit 1 – lap around pond after circuit with bear crawl down stairs, R & R
    • Toe touch sit ups – 12/15
    • Plank – 30/45 sec
    • Jump squats – 12/15
    • CDD – 12/15
  • Circuit 2 – lap around pond after circuit with bear crawl down stairs, R & R
    • Squat thrusters – 12/15
    • Bear crawl shoulder taps – 12/15
    • Plank row – 30/45 sec
    • Hello dolly – 12/15 4 count
  • Circuit 3 – lap around pond after circuit with bear crawl down stairs, R & R
    • Frog squats – 12/15
    • Flutter kicks – 12/15 4 count
    • Plank one arm – 30/45 sec
    • Pull-ups – 12/15
  • Mosey to fountain

MARY:
7 FNG’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
be present in someone’s life. take the time to find out what is going on.

Upper Deck O Death

THE SCENE
70°
WELCOME AND DISCLAIMER
Check
WARM O RAMA
SSH X 15
4-count merkin x 5
4-count squat x 5
THA THANG
Mosey to Locust St garage
Run up stairs
Deck o death
Sprint parking lot, mosey back. Pull 1 card from each suit at a time. Repeat sprint and card pulls. Joker is bear crawl parking lot, mosey back. Face and Ace are 10.
♥️ clap merkins
♦️ jump squats
♠️ gas pumpers 4-count
♣️ decline dry docks
Run back down stairs and to AO.
MARY
ABCs
PAX
8 HIMs
BOM
en·dur·ance
noun
The fact or power of enduring an unpleasant or difficult process or situation without giving way.

When a person is able to accomplish or withstand a higher amount of effort than their original capabilities their endurance is increasing which to many personnel indicates progress.

We endure many hardships out here which builds or ability to do more next time. It works the same in all aspects of our lives. We endure the hardships that life throws our way with the help of friends and faith which enables us to withstand troubles and hard times down the road.
ANNOUNCEMENTS
F3 Anniversary weekend has a lot of good stuff happening.

Big Ball Takes on the Murph – Y(mca) the Heck Not

THE SCENE: 0530: Wet/Rainy
F3 WELCOME & DISCLAIMER

    • Welcome to F3: Fitness – Fellowship – Faith
    • My name is Steam & I’ll be your Q this morning
    • A couple things before we begin
    • (1) I am not a professional
    • (2) You are here on your own volition
      • you made a choice to be here – so did the man on your left and right
      • don’t take that lightly – you’re here for them, because without you, they probably wouldn’t be here
    • (3) You know your body better than anyone – meaning I don’t know any injuries you may or may not have
      • if you need to modify any of the exercises we do this morning – do it. But don’t use that as a cop out.
      • see that guy on your left and right? He came here to work so don’t half ass it for him or you this morning.
      • We will be doing a modified version of the Murph this morning – it’s not just a beatdown – it’s a workout honoring Lt. Michael Murphy – who sacrificed his life in the Hindu-Kush mountains of Afghanistan for the rest of his SEAL team and country. When we’re all gonna be hurting at some point this morning, we all will I promise, think of that.
      • Lock in and Dig Deep – we’re gonna do this together.
    • That being said – it’s an honor to be here this morning with you men – I couldn’t think of a better way to kick off Thursday morning than with y’all.


WARM-O-RAMA:

    • SSH: 11×4 (in cadence)
    • Cherry Picker: 11×4 (in cadence)
    • Rockette: 11×4 (in cadence)
    • Merkin: 11×4 (in cadence)
    • SSH: 11×4 (in cadence)

THA-THANG:
Big Ball AO –> Downtown YMCA (around 1 mile roundtrip)

  • Mosey with 20lb vest and 20lb ruck from AO –> past convention center –> into the Downtown YMCA on Clinch Ave.
  • PAX heads up to the YMCA’s Attic, aka badass crossfit style room up top
  • QIC explains the history of The Murph, background on Mike Muprhy
  • PAX executes a Modified Murph along with hype music over the Attic loudspeakers by the QIC
    • Pull-Ups: 50
    • Push-Ups: 150
    • Squats: 250
  • When PAX members are done –> execute flutter kicks on a 4 count (led by Swanson & Steam)
  • PAX takes super awesome GP in front of the Y logo #GP
  • PAX American-Indian moseys to field across from AO
  • QIC goes down the line and affirms each PAX member by a chest-clearing cadence grunt that each PAX member repeats
  • TAKE. IT.
  • All PAX take the field like it’s their last.

MARY:
Rain still coming down – all PAX are soaked but happy to be here

QIC checks in with each PAX member in the COT: How you feeling? Met with a response of affirmation of being here.
COUNT-OFF & NAME-O-RAMA

11 PAX including Q

No FNGs
CIRCLE OF TRUST/BOM:

  • I feel like God has been tapping on my shoulder pretty intentionally in ways that I can only explain as divine appointment.
  • When you feel that, when you are, uh, awakened to that tapping or divine call, will you take it?
  • I’ve wrestled with mine for a couple weeks because it regards my job and the list goes on and on.
  • With that I’ve isolated myself. We talk a lot in F3 about the isolated male.
  • When you feel that calling or divine appointment, bring others into the fold and share that with them.
  • I guarantee any one of us are more than willing to walk with you in that.

 

  • What I was vaguely referring to up above in my word is this: 2 weeks ago I met with the YMCA of East TN COO. She was asking how my new role with the Downtown YMCA was going, thanks to the Knoxville Fellows. I told her I was enjoying it, but there was not a lot of concrete structure – it was more a shadowing/figuring it out on your own. And with this new role at the Y, which seems pretty unclear at times, I feel like there are all these things that I want to do to benefit members and add more value to the Y than “just being a gym.” One thing that the Lord has put on my heart within the past month is the idea of going deeper at work than just surface-level membership questions and support. More specifically, leading a bible-study or small-group, or book-study. After all, this is the Young Men’s Christian Association, and I feel a charge to bring back some light that I feel we as an organization have lost (a little).
  • When my COO brought up the idea of bringing back a bible study, etc into the Downtown Y – i knew that’s what the Lord had put on my heart. I could clearly hear His voice through my COO.
  • Fast forward to the next Monday: my direct boss was away and I was in his office, 10 minutes into being clocked in, with my bible open, starting my day off thinking about what my COO said, and the idea of a bible study being brought back into the Y and honestly – feeling really insecure and negative and doubtful about it. The next thing I’m about to say can only be divine appointment: around the corner and into the office comes a man and the first words out of his mouth were “Hey man, do y’all do any bible studies here?”
  • My jaw literally dropped. To me, this was clearly the Lord putting this man in front of me as affirmation that his voice had been made clear. I got to talking to the man, and through our conversation it became more apparent this is something I feel called to do.
  • Later that week (Wednesday) I was walking home from work and saw the man outside after recently talking with a friend about the experience, and he asked again about the bible study. This was uncanny – it was Christ.
  • I’ve felt convicted about my doubts for this after clearly seeing the the call of God for this through this divine appointment – I knew what to do.
  • However, when I was feeling doubtful, I was isolating myself – what we talk about in F3 as the isolated male. My BOM today was about answering the taps on the shoulder from the Lord and inviting other men and HIM and people into the fold and grace of that – so you don’t isolate yourself.

ANNOUNCEMENTS:
G-6 has 2 job opportunities that can be longterm – for more info, see G-6

Oct. 6 = Abscess & Steam are co-leading a hike with the Downtown YMCA (See F3 Knoxville GroupMe events for more info) – DM Abscess or Steam for more info

Nov = Anniversary month! 3 Years! Keep your eyes peeled for more info on the shindig celebration that will ensue.

3rd F will likely be around the first couple weeks of December

Joker’s Wild at the Big Ball

THE SCENE: Temperature around 68 with a slight drizzle.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
A few side straddle hops, couple of cherry pickers, BIG arm circles, overhead claps, and front side claps.

THA-THANG:
We took a little mosey to the amphitheater to get out of the wet.  We discovered a pack of playing cards and a dry erase board set out on the stage.  Dry Erase board had this written on it…

  • Hearts – Burpees
  • Clubs – Merkins
  • Diamond – Odd – Dips / Even – Derkins
  • Spades – Squats
  • Aces – Sprint the stairs 5 times
  • Jokers – WILD

We spread the cards out, face down…then flipped them over and followed the commands . Example – 5 of Hearts – 5 Burpees; Queen of Clubs – 10 Merkins.

This totals up to 84 of each rep.  Joker #1 – 25 “My People” by G6; Joker #2 – 8 Bodybuilders by Amazon

MARY:
Ran out of time….

COUNT-OFF & NAME-O-RAMA
18 Total HIMs

CIRCLE OF TRUST/BOM:
Temptation…it gets to all of us.  Key is to try to not not focus on the temptation…that only makes your brain think about it more. Rather, you should replace the temptation with a positive thought.  Temptation can drive your emotion, which drives your thoughts, which drives your actions, which determine who you are.

MOLESKIN:

ANNOUNCEMENTS: