F3 Knoxville

Author: Anchorman

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:

Shamrock – Valley of Despair

THE SCENE: 55F perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivators: starting at 7

On your back Side Straddle hop x25 

Twinkle Toes  (IC) 4 CT x 10

Cherry Pickers: 5

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

Round 2: Pregnant Crab walk with stone on stomach to the 1st line and do 20 American Hammers single count, using your rock. Repeat at each line all the way to line 10 for a total of 200 reps. 

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, Bernie back up to partner. Switch. 

3 rounds of this for 10-15 minutes. 

Mosey to CMU pile

Stopped along the way to do 7 burpees, then 6, 5 , 4, 3, 2, 1.  28 total. 

25 Curls

50 Bench press

Repeat for 3 rounds. Total of 75 curls and 150 bench press. 

Mosey back to AO flag

Stopped along the way to do 7 burpees, then 6, 5 , 4, 3, 2, 1.  28 total.

MARY:
4 minutes of abs and merkins
COUNT-OFF & NAME-O-RAMA

14 – Anchorman, Betty, Brick, Cheatsheet, Curveball, Dumpster Dive, Interpol, Jenner, Kick-Flip, Mermaid, Osteen, Slappy, Trolley, Vanna

CIRCLE OF TRUST/BOM:

Compliment. A polite expression of praise or admiration.

 I have never been great at giving or receiving compliments. F3 has given me a lot of practice the past couple of years. There are countless high impact men that show up here and other AOs who are excellent leaders. They see the good in you and me and point it out. 

“Way to kick some ass today, you really pushed it”

“Great Q man” 

“Man that was a killer pace on that run you did yesterday” We are all saying that about Osteen right now and want to know what his secret is. 

“Mermaid, thank you for leading this AO in such a positive and fun atmosphere while at the same time pushing us hard to get better physically, spiritually and as a brotherhood.” 

“Trolley!!!! Thank you for teaching us how to push ourselves way out of our comfort zone”

“Betty, thank you for always having a positive attitude.”

“Jenner, thank you for educating us with real life stories about veterans and walking us through some of their heroic actions” 

“Baby Boomer, thank you for injecting humor in this group and for your creative Qs that are full of painful challenges.” 

“CheatSheet, thank you for my sore upper body and for all the words of encouragement that you preach to us”

“Curveball, thank you for making this awesome location possible for us”

“Kick-Flip, thank you for writing the book on leadership. Your laser focused drive to constantly ask more men to join F3 is impressive”

I could go on and will keep trying to do a better job of handing out compliments. 

I want to challenge us to keep that up. It makes a huge difference, so thank you guys for what you bring to the table / parking lot. 

Also, let’s take the compliments and spread them out beyond F3 to our families, friends and strangers. 

MOLESKIN:

Trolley’s job, my buddy Jordan, my nephew Ian

ANNOUNCEMENTS:

Shamrock – Faith in His story

THE SCENE: 59F light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tie Fighters x10 both directions

Side Straddle hop (IC) 4 CT x 20

Cherry Pickers 5

THA-THANG:

Mosey to Block Pile 

Rifle carry to the covered walkway 

Snow Angels x25 OYO

7’s: 1 Burpee – bear crawl toe taps forward – 6 Diamond Merkins -bear crawl toe taps back keep going until you hit 6 burpees & 1 Diamond Merkin 

10 – 4 count Twinkle Toes 

10 seesaw lunges right leg

10 – 4 count Twinkle Toes

10 seesaw lunges left leg

20 CMU Squats 

—————

Run a lap

50 Bench Press

25 Curls

Run a lap 5% increase

55 Bench Press

30 Curls

Run a lap 10% increase

60 Bench Press

35 Curls

Run a lap 15% increase

65 Bench Press

40 Curls

MARY:
Early Mary – Flutter Kicks with CMU & American Hammers

Return CMUs

Mosey / bear crawl back to AO.

COUNT-OFF & NAME-O-RAMA

14 including 1 FNG in-and-out
Slappy, Trolley, Betty, Honeydew, Mermaid, Waxjob, Hydro, Wanderer, Interpol, Cheatsheet, Baby Boomer, Jenner, in-and-out, Anchorman,
CIRCLE OF TRUST/BOM:

Hebrews 11:1 Now faith is confidence in what we hope for and assurance about what we do not see. 2 This is what the ancients were commended for.

It goes on to talk about the ancients: Noah, Abraham, Moses and so on. What they went through in life and how God challenged them with tough situations. 

13 All these people were still living by faith when they died. They did not receive the things promised; they only saw them and welcomed them from a distance, admitting that they were foreigners and strangers on earth.

So they trusted that God had everything in control and they were just a small part of His story. 

I mentor a small group of high school guys and last week we asked each other “Do you truly believe that God loves you?”  

I asked them what about when things are going wrong in your life. 

One of my guys said that when he goes through a hard time in his life he just simply has to give it up to God and practice faith. I was humbled by his statement, because I had to admit to him that my go-to reaction to hard times is to try to figure it out and fix it on my own. I end up wasting a lot of time until God smacks me in the head and reminds me that He is there.