F3 Knoxville

Shamrock – 5 Brave Men Prep for Iron Pax

THE SCENE: 69F Light Rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5

5 Merkins

Tie Fighters

5 Merkins

25 Calf Raises 

5 Merkins

THA-THANG:

Mosey to CMU pile then to covered walkway 

25 Curls

25 Flutter kicks – 4-count 

50 CMU Bench press

50 windshield wipers

10 Squat presses, but do 5 presses at the top before your next squat

20 Hello Dolly 4-count 

30 CMU rows

40 LBCs

50 CMU overhead press

60 American Hammers single count

70 Alternating CMU Merkins – about killed me. 

80 SSH single count 

90 CMU Bench Press

100 scissor kicks single count 

Return CMUs

Take a lap around campus

Mosey back to AO flag

MARY:

Monkey Humpers 10 x 4 count

Imperial Walkers 10 x 4 count 

Monkey Humpers 10 x 4 count

COUNT-OFF & NAME-O-RAMA
Anchorman, Trolley, Repeat, Paper or Plastic, Slappy,
CIRCLE OF TRUST/BOM:

I really liked what Trolley did last week with the getting to know you COT. 

Get to know each other by saying something about ourselves that everyone might not know. 

 

Shamrock – Clock_Merk

THE SCENE: 65 cool temps, but lots of sweat inducing humidity
F3 WELCOME & DISCLAIMER  yup
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5 (on #5 Mermaid released an impressive amount of stomach tension)

10 Merkins

Tie Fighters

15 Merkins

High knees – about 30 seconds while we awkwardly smiled at each other 

20 Merkins

THA-THANG:

Mosey to pull up bars

1 rule: If you are not doing pull ups….you are doing smurf jacks or mountain climbers. Go for about 10 minutes. 

Mosey to the school stairs. 

Run up and down, then do clock merkins. (20 total merkins each round)

Repeat the cycle 5 times for 100 merkins total. 

Run to CMU pile. 

25 Curls (for the girls)

50 Block press

50 windshield wipers (Curveball realized he was set to “Intermittent speed” 

Hold CMU above head and do mini bounce squats ( some called it twerking ) 

We did this cycle twice. 

Mosey back to AO flag

MARY:
Flutter kicks 20×4 and 30 seconds of calf raises
COUNT-OFF & NAME-O-RAMA
Osteen, Cheatsheet, Mermaid, Curveball, Waxjob, Jitters, Dumpster Dive, Paper or Plastic, Betty, Anchorman
CIRCLE OF TRUST/BOM:

Proverbs 3:5-6 5

     5 Trust in the Lorde with all your heart

and lean not on your own understanding;

6 in all your ways submit to him,

and he will make your pathsf straight.

—-

A big reminder that we need everyday. We need to stop trying so hard to figure things out on our own. Stop trying to fix everything. Submit to Him and He will make it work.

 

MOLESKIN:
Prayer requests; teachers, sick and shut-in, Mermaid’s uncle who is likely dying without family being able to visit and other family members with medical issues.

Shamrock 40th Birthday Bash

THE SCENE: 70F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops – 25-4-count 

Tie Fighters

Cherry pickers

Mountain climbers

Mosey 

THA-THANG:

Stop at tall curb

Rocky Balboas 50 single

Tricep Dips – 25

Repeat 

Mosey to CMU

Grab a block and head to starting line. 

5 Burpees – Crab walk to the chalk line about 25′ – run a lap

10 Merkins – 5 Burpees – Crab walk to the line – run a lap

15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

25 Calf raises – 20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

30 Freddie Mercury Single ct – 25 Calf raises – 20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

35 Curls…..

40 American Hammer – single…..

45 LBC…..

50 Shoulder taps – single…..

Mosey back to AO flag

MARY:
Flutter kick, Snow angels, merkins
COUNT-OFF & NAME-O-RAMA – 20 including 1 FNG Paper or Plastic
Dos Años, Slappy, Chicken Wing, Flower Pot, Cheatsheet, Honeydew, Mermaid, Baby Boomer, Hoopty, Booster, Sparkles, Finger Food, Music City, Brick, Mr. March, Dumpster Dive, Paper or Plastic, Anchorman, Jitters, Betty

CIRCLE OF TRUST/BOM:

Keeping it short and sweet so we can spend some time at Dunkin. 

It goes without saying that F3 and specifically this group at Shamrock has been a big part of my life for the past few years. I truly look forward to these terrible workouts because I get to do it with you. Yes I want to be in shape, but more importantly I want to continue building friendships with you guys. Thank you for showing up and please continue to reach out to friends and strangers to invite them here. 

 

Shamrock – Valley of Despair…returns

THE SCENE: Low 60s crisp cool amazing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 Merkins

On your back Side Straddle hop x25 

10 Merkins

Twinkle Toes  (IC) 4 CT x 10

15 Merkins

Cherry Pickers: 5

20 Merkins

Tie Fighters

THA-THANG:

Line up at one end of parking lot. 

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10

Mosey to the valley of despair. 

Battle buddy up

Partner A: Dealer’s choice – merkins or big boys ( switch between the 2 when you burn out ) 

Partner B runs to the bottom, 10 squat jumps, run up the other side, 10 monkey humpers, back down for 10 more jump squats, run back up to partner. Switch. 

2 rounds of this for 10 minutes. 

Mosey to pull up bars

1 rule: If you are not doing pull ups….you are doing smurf jacks. Go for about 10 minutes. 

Run to CMU pile. 

25 Curls

50 Bench press

50 windshield wipers

25 each side – hold lunge while doing block press

50 windshield wipers

Sprints in parking lot at various speeds. 

Mosey back to AO flag 

MARY:
flutter kicks, Merkins, squats
COUNT-OFF & NAME-O-RAMA

16
Honeydew, Trolley, Interpol, Pool Boy, Chicken Hawk, Mermaid, Music City, Osteen, Jenner, Dumpster Dive, Finger Food, Tailhook, Rose-A (Like the wine), Slappy, Jitters, Anchorman,
CIRCLE OF TRUST/BOM:

Matthew 6:2-4

…2So when you give to the needy, do not sound a trumpet before you, as the hypocrites do in the synagogues and on the streets, to be honored by men. Truly I tell you, they already have their full reward. 3But when you give to the needy, do not let your left hand know what your right hand is doing, 4so that your giving may be in secret. And your Father, who sees what is done in secret, will reward you.…

Why is this so hard?  It’s so tempting to humblebrag. Why is it not enough that my Creator sees me and my heart when I do a good deed? I have had several moments this year where I helped someone out, didn’t tell anyone, and it was so hard to not share about it.

I’m faced with asking myself, who am I doing this for? Is it really an act of love if I’m doing it for myself, for my own glory? My challenge for me and you is to ask God to put someone in your path that needs help. Ask God to give you strength and true love for Him and the person you are helping. Afterwards, go back to God and give Him the glory. 

MOLESKIN:

ANNOUNCEMENTS:

Shamrock – Just 10 more merkins

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tie Fighters x10 both directions

Side Straddle hop (IC) 4 CT x 20

Cherry Pickers 5

10 Merkins

Richard Simmons butt blasters 

10 Merkins

THA-THANG:

Mosey to parking lot

Battle buddy

1 man runs to pull up bars to complete up to 10 then run back to partner who is doing BBS (If rain wall squats / 10 BBS)

Go until each person completes 3 rounds 

To the CMU pile

1 man does flutter kicks while the other does 25 bench press – switch / 4 rounds for a total of 100 reps per person 

Then…

1 man does calf raises while the other does 25 curls – switch / 4 rounds for a total of 100 reps per person

After this we ran all around campus stopping for 10 merkins about 8-10 times. 

MARY:

Merkins, Monkey Humpers and Snow Angels 

COUNT-OFF & NAME-O-RAMA
13 including 1 FNG Chicken Hawk

Finger Food, Nature Boy, Osteen, Dumpster Dive, Tailhook, Jitters, Mermaid, Curveball, Waxjob, Chicken Hawk, Betty, Pickle Lock, Anchorman
CIRCLE OF TRUST/BOM:

Continuing what CheatSheet talked about last week…

Quit living as if the purpose of life is to arrive safely at death. Live like today is the 1st day and the last day of your life.  – Chase the Lion

Why is it so tempting to control our own lives? We are told to worry about money, our status, success, our retirement. I think about when I’m on my death bed, will I be pleased with how comfortable I made myself and my family in life. Or will I regret not taking more chances? Will I regret not giving up more of my time and resources for others. Jesus demonstrated pouring out his life for us. I think he is the ultimate example of chasing the lion. 

MOLESKIN:

ANNOUNCEMENTS: