F3 Knoxville

Author: Anchorman

Shamrock – It’s Log…Log

THE SCENE: Upper 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

Tie Fighters 10-4 count each way

Mountain Climbers 15-4 count 

LBCs – 25 OYO

Twinkle Toes in cadence 10-4 count

Cherry Pickers: 5

Quad Stretch 

THA-THANG:

Mosey with logs towards Cedar Bluff

Stop at the tall sidewalk

25 Tricep dips – stretch – 25 more

Mosey with logs across the street to the school steps.  

Mix up logs each time

25 Curls – then run the steps X 4 until we all hit 100

25 Tricep extension – then run the steps X 4 until we all hit 100

25 Squats with log – then run the steps X 4 until we all hit 100

25 LBCs (no log) – then run the steps X 4 until we all hit 100

25 merkins – then run the steps X 4 until we all hit 100 (we made it to 50)

Grab log then head back to AO. 

Stop halfway for some log overhead while doing little bouncy squats until it burned too bad. 

MARY:

Log drag across the parking lot. 

COUNT-OFF & NAME-O-RAMA
7 – Jitters, Curveball, Dumpster Dive, Waxjob, Mermaid, Slappy, Anchorman
CIRCLE OF TRUST/BOM:

Psalm 62:5-7

5 

For God alone, O my soul, wait in silence,

for my hope is from him.

6 

He alone is my rock and my salvation,

my fortress; I shall not be shaken.

7 

On God rests my salvation and my glory;

my mighty rock, my refuge is God.

I love how David gives names like like Mighty Rock to God. What names can we give God? Instead of my typical prayers of requests to God, what can I praise him for? 

 

Shamrock – Circle of Fun

THE SCENE: Crisp 52F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

Cherry Pickers: 5

Mountain Climbers 15-4 count 

Tie Fighters 10-4 count each way

LBCs – 25 OYO

Calf Raises in cadence 

Stretch it out 

THA-THANG:

Mosey to tall sidewalk and line up with 6’ apart

5 Tricep dips, flip over to 5 Merkin – repeat this until we hit 25 each 

Mosey to the pull up bars. 

Each man will try to get 20 total pull-ups in, break them up into 5s, 8s or 10s. 

If you are not on the bars you are holding a squat or plank. 

Mosey to tall sidewalk and line up with 6’ apart

5 Tricep dips, flip over to 5 Merkin – repeat this until we hit 25 each 

Circle of fun 

2 CMUs total for the circle of men. When you receive the CMU, do 5 blockies then pass on the fun. 

For those not having fun with blockies

  • Flutter kicks
  • Twinkle Toes
  • Merkins
  • LBCs
  • Squats

Then we mosey from 06:05-06:13 

MARY:

10 Snow Angels, Super man, swimmers, 25 – 4 count American Hammers

COUNT-OFF & NAME-O-RAMA
Dumpster Dive, Honeydew, Mermaid, Waxjob, Pickle Lock, Sparkles, Ribbed, Jenner, Anchorman,
CIRCLE OF TRUST/BOM:

I’m pretty sure we have read this verse many times at F3, but it’s one of those that I need to read often. 

Matthew 6:31-34

31 “So don’t worry about these things, saying, ‘What will we eat? What will we drink? What will we wear?’ 32 These things dominate the thoughts of unbelievers, but your heavenly Father already knows all your needs. 33 Seek the Kingdom of God[e] above all else, and live righteously, and he will give you everything you need.

34 “So don’t worry about tomorrow, for tomorrow will bring its own worries. Today’s trouble is enough for today.

I’m sure none of us here are guilty of worrying. Our jobs, families, friends, health, money. The Bible tells us over and over that God’s got us.

To be honest, things are not going so well at my work. I’m very busy right now, but overall as a company we have about half of our normal cash flow right now and we really need things to pick back up by early next year or we will all be looking for new jobs. That’s at least 3-4 months out, but it pops into my head about every hour of the day. I start trying to figure out how to fix my situation. Yesterday I was driving to work and running the numbers in my head again, then I just stopped and realized what I was doing and just simply prayed that I would not try to fix this, that I would let God be in charge. 

 

Shamrock – Rejoice and Mourn

THE SCENE: 68F muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5

5 Merkins

Tie Fighters

5 Merkins

50 Calf Raises 

5 Merkins

THA-THANG:

Mosey to River rocks

Grab 2 small rocks

Tabata 30 seconds on / 10 second break

  • Butterflies 
  • Flutter kicks 

– Three rounds each

  • Rocky Arm Circles
  • LBCs
  • Three rounds each

Mosey to CMU

More Tabata 30 seconds on / 10 second break

*Curls

*Windshield wipers

  • Three rounds each

*Bench Press

*Rocky Balboa

– Three rounds each

  • Alternating CMU Merkins
  • scissor kicks

– Three rounds each

Return CMUs and head to the ditch

Run down one side up the other, mosey to the start and do it again. We did this 5 times. 

Mosey back to AO flag

MARY:
Calf raises

COUNT-OFF & NAME-O-RAMA
Mermaid, Curveball, Dumpster Dive, Trolley, Pickle Lock, Fabio, Titan, Sparkles, Tailhook, Anchorman,
CIRCLE OF TRUST/BOM:

Romans 12:15

15 Rejoice with those who rejoice; mourn with those who mourn.

I was reading this chapter last week and I really like this short and simple verse. It’s so to the point about how to walk life with people around us. 

If we can set our own selfishness aside for a few minutes each day we could jump in to mourn with those who mourn. 

I think of my daughter who gets pretty emotional about “little things”, but those little things really matter to her and I should mourn with her and listen to why she’s upset. It makes a big difference if she knows that I care. 

When a friend or co-worker receives good news or accomplishes something, we should jump right in for a  high five or send a text to rejoice with them. 

It’s so simple and it can make a huge impact on those around us. 

 

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.