F3 Knoxville

Tag: Si Pad

Altered course

THE SCENE: 71 degrees and quite muggy.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Baby arm circles (4 ct) x 12 forward/back.

Cherry Pickers x 10.

SSH x 20 (4 ct)

Tempo Merkins x 10.

5 Burpees on your own.

THA-THANG:

  • Mosey to Church Street United Methodist Church
  • Pax perform various an exercises while Q sets up Kraken.
  • Kraken on the rocks. 8 stations in circle: 1. Squats with rock x25. 2. Merkins on your rock x 25. 3. Rock Curls x 50. 4. Mr Spectacular x 25 with rock. 5. Rock lunge x 50.  6. Rock burpees x 25. 7. Rock overhead press x 40.  8. Lizard merkin crawl to center circle and back. Complete station. Run with your rock around circle and start next exercise until all exercises completed.
  • Mosey back to AO.

MARY:

Flutter kick x 20 (4ct)

BBS x 10

COUNT-OFF & NAME-O-RAMA
7 strong.  No FNGs.

CIRCLE OF TRUST/BOM:

“Those who follow the crowd usually get lost in it.” Anonymous

Do not go where the path may lead, go instead where there is no path and leave a trail.” Ralph Waldo Emerson

Smokey tour around campus

THE SCENE: 52 degrees, clear skies, full hearts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC

Little Bit of This, Little Bit of That

Cherry Pickers x10

Moroccan Night Clubs x10
THA-THANG:
Smokey Tour!

Mosey to the Engineering Quad to see Smokey VIII

  • Body Builder Burpees x8

Mosey to Gate 21 at Neyland to see Smokey I

  • 21s (reduced to 11s for time)
    • 1 Smokey squat by Smokey I (hands on your ears)
    • 20 Good Boy Situps (hands on your ears)
    • reverse til time

Mosey to Ped Walkway Bridge to see Smokey X

10x of each of these 10 exercises

  • Merkins
  • Plank Jacks 4CT
  • LBCs
  • American Hammers 2CT
  • Burpees
  • Diamond Merkins
  • Wide Merkins
  • Kobra Kai Merkins
  • BBS (good boy situps – hands on ears)

Mosey to The Hill to see Smokey IX

  • Show Smokey how to cross the street….
  • Bear crawl across street, do 3 derkins
  • Crab walk back, do 3 derkins
  • Repeat 3x.

Mosey back to the AO as fast as possible b/c YHC ran over time… sorry!

MARY:
Never heard of her
COUNT-OFF & NAME-O-RAMA
14 HIMs got better together!

Operation, SiPad, Abort, Swanson, Quarantine, Petey, Stinky Pete, 2×2, The Voice, Cowbell, Singlet, G-6, Brooks, Filter
CIRCLE OF TRUST/BOM:
Don’t accept your dog’s admiration as conclusive evidence that you are wonderful. – Ann Landers
ANNOUNCEMENTS:
Hardship Hill on May 18. Powell HS 5K on May 4 – hit up Herbie for more info.

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!

Working on the Neighborhood

THE SCENE: Balmy and comfortable!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 baby arm circles, reverse it

20 SSH

10 Tempo Squats

10 tempo Merkins

5 Annie’s (baby arm circle from plank position, 5 each way – each arm)

THA-THANG:
Mosey over to the amphitheater

Each exercise is done with a lap around the amphitheater with an 8 count manmaker at 1/2 way through the lap.

  • 50 Box Cutters
  • 40 Tricep Dips
  • 30 Box Jumps
  • 20 Merkins
  • 10 Big Boy Situps

REVERSE IT! (keep the laps)

  • 50 Big Boy Situps
  • 40 Merkins
  • 30 Box Jumps
  • 20 Tricep Dips
  • 10 Box cutters

Gather on the stage: Circle of 5 Merkins. Hold plank position while each HIM does, in order, one merkin. Stay in a plank position while each HIM does 2 Merkins…Continue until all 5.

Mosey to the bridge, Lt. Dan’s halfway across – sprint to the end. Mosey back to the AO

MARY:
Bring Sally Up with CMUs.  Circle up and pass CMU around while holding squat for “Flower” by Moby

COUNT-OFF & NAME-O-RAMA
4 HIMs (G6, Swanson, 2-by-2, Si Pad)
CIRCLE OF TRUST/BOM:
Mr. Rogers is a great example for…anything. It’s all about your neighborhood, don’t worry about the world, focus on your community and those you impact. Mr. Rogers good reminder that all deserve respect and dignity (created in the image of the Father.) Four leadership principles from Mr. Rogers

  1. Respect – Respect those you lead and engage with.
  2. Empathy – Recognize that all have complicated backstories and empathize
  3. Passion – Care deeply for the work ahead of you, results, and those you impact
  4. Optimisim – Belief the best in people and believe in positive outcomes or you’ll guarantee the opposite.

Shamelessly taken from Scot Monty

Curbside service at the Big Ball

THE SCENE: Low 40s. Clear-ish.
F3 WELCOME & DISCLAIMER

10 PAX!
WARM-O-RAMA:
SSH x25 IC 4ct

Overhead claps x15 IC 2ct

Seal claps x15 IC 2ct

Cherry Pickers x10 IC

Annie’s x7 each arm

BBS x 15 IC

THA-THANG:
11s at the AO – curb to fountain blocks

  • 10 dips at the fountain blocks
  • 1 curb jump across the street
  • repeat until numbers reversed

Relay run all the way from the AO with the shovel flag to the circle at the convention center crossing behind the amphitheater in the process. Return to the stage at the amphitheater.

Amphitheatre Circuit: 6 stations, 3 laps (didn’t finish for time), 25, 30, 35 reps each lap, respectively. Each station alternates between being at stage level and being at the top of the back part of the amphitheater.

  1. Merkins (floor right) – 25, 30, 35
  2. LBC (top of stairs right) – 25, 30, 35
  3. Imperial Walkers 2ct (bottom of stairs center) – 25, 30, 35 —
    1. Welsh Dragon between stations 3 and 4.
  4. Squats (bottom of stairs left) – 25, 30, 35
  5. Pull-ups (top of stairs left) – 25, 30, 35
  6. American Hammers (bottom of stairs left) – 25, 30, 35
    1. Run back to #1

Mosey back to AO

MARY:
Ain’t nobody got time for that today.
COUNT-OFF & NAME-O-RAMA
10 PAX! – Cowbell, The Voice, Quarantine, Duggar, Wilson, Swanson, SiPad, Casper, G-6, Filter
CIRCLE OF TRUST/BOM:

MOLESKIN:
“That man is perfect in faith who can come to God in the utter dearth of his feelings and desires, without a glow or an aspiration, with the weight of low thoughts, failures, neglects, and wandering forgetfulness, and say to Him, “Thou art my refuge.” – George MacDonald
ANNOUNCEMENTS: