F3 Knoxville

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

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.

eight counts with a rock

THE SCENE: 41* – a little cooler than lately but clear and no wind.  Perfect weather.  Amazon and Abort Co-Q shooting from the hip.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

BAC Forward x10 IC
BAC Reverse x10 IC
Moroccan night club x15 IC
Tempo squats x10 IC
8-ct bodybuilder x5 IC
SSH x15 IC
THA-THANG:
Mosey out of start point in the direction of the amphitheater, running through it (not uphill and around for some reason…) and across Cumberland Ave, stopping on the bridge.  Everyone down for some early ab work, flutter kicks x25 IC and American hammers x20 IC.  Back up and continue mosey to parking lot of Church Street United Methodist Church.  Everyone grab a rock and get ready to roll.

  • 8 count body builders (OH press rock going up) x10
  • Curls (for the girls) x10
  • Squat thrusters x10
  • Sit ups with rock pressed x10

After each round of PT, place rock on ground and run up the hill to the Church, high five the church, and return to rocks.  Repeat for 3 rounds total.  Quick 10 count and change up exercises, same routine.  Go through 4 exercises of PT, drop rock and run to the church and return.  Three rounds of second set as well.

  • Rock overhead squats x10
  • OH tricep extension x10
  • American hammers (left right 1) x10
  • Front lateral shoulder lift x10

Recover, replace rocks in pile and mosey in the direction of the Big Ball. Quick repeat of Dead Hang Dora.  Pair up, one man dead hangs from the beams of the Big Ball, while the other man knocks out merkins.  When the partner drops, they swap and cumulatively knock out 150 merkins.  This sucks BTW.  Recover and mosey back to start point.

MARY:
All done in succession with no rest, because Abort is a jerk:
Box cutters x10
Edward scissor legs x15
Flutter kicks x20
COUNT-OFF & NAME-O-RAMA
13 Strong, including some faces that haven’t been seen in a bit: Operation, The Voice, Cowbell, Swanson, 2×2, G6, Duggar, Petey, Rousey, Quarantine, Misfire, Amazon, Abort
CIRCLE OF TRUST/BOM:
Operation and Misfire spoke about consistency.  One quote Operation shared was “Don’t choose what you do well, choose what you do consistently.”  He may correct me on that, but it was the idea.  Great word to think about.  We were also fortunate to have Misfire, Soot’s father, speak about Soot’s recent deployment and how F3 was a positive thing to give consistency outside of the military and how we as men NEED that.

Also big thanks to Petey who picked up a card for us all to sign to send to Soot, great stuff there.

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!

Always got 10 in you

THE SCENE: 60* and not muggy, perfect morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Moroccan night club x20 IC
Even/odd static stretch – middle/left/right
Tempo merkin x10 IC
SSH x15 IC
THA-THANG:

Mosey out of start point and over to amphitheater for some escalator action.  Start with first exercise, run a lap around the amphitheater (no stairs, take the long way).  Return and do first exercise and add second, continue adding each exercise after the lap.  Exercises as follows:

  • Plank jacks x10 on 4 count
  • Squat jumps x10
  • Pull ups on rails x10
  • Mountain climbers x10 on 4 count
  • Lunges x10 each leg
  • 8 count bodybuilders x10

Jackrabbits do ab exercises on the stage waiting for everyone to finish.  Everyone recover and 10 count.  Mosey out of amphitheater continuing away from start point, left over pedestrian bridge, and up beside the convention center and Big Ball.

Set up is for four cone drill.  Reps and walks, lather rinse repeat.

  • Round 1: Lizard walk between cones, 10 superman swims at each cone
  • Round 2: Crab walk between cones, 10 big boy sit ups at each cone
  • Round 3: Crawl bear between cones, 10 merkins at each cone

Recover and 10 count.  Mosey back to start point.

MARY:

Flutter kicks x25 IC
Edward scissorlegs x25 IC
Captain Thor up to 5:20
COUNT-OFF & NAME-O-RAMA
9 Strong:
CIRCLE OF TRUST/BOM:
Workout was a very similar repeat of one I led last year, one that Preacher absolutely let me know he was not a fan of.  In all fairness, I made some of the exercises easier this time haha.  But I repeated a workout that reminded me of him, and the word was similar to one he gave after one of his Q’s.  He talked about first starting F3 and always being at the back, but that getting out there and doing something was better than nothing.  I specifically made the reps for the main part of the workout as no more than 10 of any given exercise.  Because no matter how tired you are, how worn out, you always have 10 reps in you.  You can always knock out 10 merkins, 10 situps, even 10 burpees or bodybuilders.  Apply that to your life in other ways, where something always better than nothing, you always have the ability to knock out 10 “reps”, and by doing so and just getting started you’ll be amazed at how much you end up accomplishing.

Aye!