F3 Knoxville

All I Want for Christmas is a Good Beatdown

AO: juco
Q: 5K
PAX: Guardrail, Wanderer, Windex, Mailbox, 5K
FNGs: None
COUNT: 5
WARMUP:
One-handed SSH
TN Rocking Chair
Carolina Dry Docks
Catalina Wine Mixers (6-count)

THE THANG:

MARY:
Mosey up to Sunago Parking Lot

DORA
– 100 Burpees
– 200 Squats
– 150 Derkins / 150 Irkins

Mosey to Maple St Parking Lot
DORA w/ different partner
– 100 Hello Dolly (2-Count) – Ran out of time here
– 200 Dips
– 300 Captain Thors (1:4 BB/AH)

Mosey back to AO

ANNOUNCEMENTS:
Coffeteria, public apology to Mailbox for skipping the pre-run
COT:
John 14:27: “Peace I leave with you. My peace I give you. I give to you not as the world gives. Don’t be troubled or afraid.”
Christmas in my family is hectic, I need this verse. Do you? Just don’t forget that God is with us.

Jingle Bell SHAMRock

AO: shamrock
Q: Stitch
PAX: Dumpster Dive (Brad Burnette), Anchorman, Mermaid, Commission, Eliza, Rocket, Base Salary, The Situation, Snaggletooth (Elijah Tafao), Voodoo, Baby Boomer, Curveball, Skidmark, slappy
FNGs: None
COUNT: 15
WARMUP:
SSH
Tempo Squats
Hairy Rockettes
Grady Corns
Friendship Merkins x 10 (partner up)

THE THANG:
Football Mosey to the Jesus statue and reconnect with your partner

One partner begins an unnumbered set of the following while the other moseys around the first block and back. Switch roles until each of the 6 are complete…

Merkins
Squats
Burpees
Flutter Kicks
Tricep Dips
Shoulder Taps

Football Mosey to the Coupon pile.

Same partners. Grab 1 CMU per team and begin an unnumbered set of the following while partner moseys to the far lot curb. Switch roles until each of the 4 are complete…

Curls
Overhead Press
Upright rows
Bench style press (on your back)

Slowsey back to back lot. Line up and did 2 mins of Welsh Dragon (Merkin, Shoulder Taps, Plank Jack, Bear Crawl. Repeat but add one rep after each Bear Crawl forward).

Football mosey back to the COT

MARY:
Pickle Pointers
Hello Dolly
Freddie Mercuries
Jane Fondas
Pickle Pounders
LBCs

ANNOUNCEMENTS:
No Christmas Day workout. Back on Tuesday for ShamRuck

COT:
With Christmas coming Monday, I recently stopped to think about this holiday, why we celebrate it, and what it means to me vs. what it used to mean for me.

I grew up a Christian but wouldn’t say I lived in a Christian home. We went to church, we professed our belief in Jesus as our Savior, and we prayed at the dinner table. That was maybe the extent of it.

I bring this up because at Christmastime, I recall more about trees, lights, presents, and Santa Claus than I do about the real meaning behind Christmas. Christmas is the celebration of the birth of Jesus Christ. It’s in the NAME! If you are a Christian, then you recognize Jesus as the Christ (anointed one) or Immanuel, God with us (Matt 1:23). Not only God with us but God’s rescuer for us. This is the truer and much better Santa. There is no “better watch out, better not cry”, or you don’t get what you want. His message is so much better. Jesus invites our brokenness and our struggles. He offers us grace and mercy and eternity with Him. He’s worthy of our celebration and worship.

Hebrews 1:1–2 says, “Long ago, at many times and in many ways, God spoke to our fathers by the prophets, but in these last days he has spoken to us by his Son, whom he appointed the heir of all things, through whom also he created the world.” The creator of all things! God with us!

The “most wonderful time of the year” is God’s ultimate gift to humanity: Jesus, the uncreated Creator. Jesus, the one of whom we sing, “Hail the Heaven-born Prince of Peace! Hail the Sun of Righteousness! Light and life to all he brings. Risen with healing in his wings.” This IS the Christmas story. Make it about Him!

December metric

AO: the-project
Q: Mathlete
PAX: Biohack, Ocho, OBrother, Icey Hot, Erector, Munge, Flying Dutchman, Mathlete, Haggis
FNGs: None
COUNT: 9

WARMUP:
Windmills, cherry pickers, tempo merkins, mountain climbers
THE THANG:
Escalators
1: Burpees x 5
2: 1 + Squat Thrusters with CMU x 10
3: 1-2 + CMU Bicep Curls x 15
4: 1-3 + Merkins x 20
5: 1-4 + Little Baby Crunches (LBCs) x 25
6: 1-5 + Lunges x 30 (15 each leg)
7: 1-6 + Carolina Dry Docks x 35
8: 1-7 + Mountain Climbers x 40 (two-count)
9: 1-8 + Goblet Squats with CMU x 45
10: 1-9 + American Hammer with CMU x 50 (single-count)
MARY:
no time
ANNOUNCEMENTS:
convergences Jan 6 Arsenal, Jan 20 big ball
COT:
We live in a culture that tends to value masculine virtues like strength and courage, but feminine virtues are just as important. One of these is vulnerability. Vulnerability is showcased especially during Christmas, when God, who is most powerful, chooses to lower himself to the place of the most vulnerable, a baby human, living in a country oppressed by a conquering nation, to poor parents. Jesus demonstrates this virtue throughout his ministry with the climax at Calvary, when he gives himself up to his enemies, though he had legions of angels at his call. He preferred His own suffering and death at their hands over the destruction of His enemies. Vulnerability is necessary for any relationship. Ocho gave us a great quote from CS Lewis’s Four Loves about how vulnerability is a non-negotiable part of love. With those stakes, we better learn to be vulnerable.

Baby, It’s Cold Outside

AO: shamrock
Q: Eliza
PAX: Curveball, Eliza, slappy, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 4
WARMUP: SSH, Hairy Rockettes, Calf Raises, Cherry Pickers, Grady Corns

THE THANG:

mosey the long way to the picnic tables.

3 exercises; step ups, derkens, dips
-sets of 12,10,8,6,4,2

Slowzy to CMUs
– Grab 2 CMUs, starting in front of the bus do 25 bench press and 25 curls. MURDER BUNNY MERKEN TO THE RAMP. Do 25 American Hammers and 25 two count flutters. Suitcase carry back. Repeat exercises at each end but switch up MOT from Farmer Carry/suitcase carry/rifle carry.

Mosey to field entrance: 11s from gate to covered entrance to school – squats and rocky balboas

MARY: no time
ANNOUNCEMENTS: flag handoff at Shamruck, polar bear plunge, Shamrock Christmas party Friday after beatdown

COT: Leave no man behind. Check on your buddies and those that have been MIA. People want to feel loved and cared about.

Shalom in the Gloom

AO: juco
Q: Lil’ Spice
PAX: Dart Gun, Windex, Stitch, Wanderer
FNGs: None
COUNT: 5
WARMUP:
Motivators
Dive bombers
Cherry pickers
Baby arm circles forward and backwards
Windmills
30 seconds OYO

THE THANG:
Mosey to top of sophomore hill. 
11s between the handrail and trailers. Merkins and rows. 

Mosey around parking lot to stadium hill.

11s on freshman hill. Squats at the top and 4-count flutter kicks at the bottom. 

Mosey to duck pond with some Hello Dolly along the way. Welsh dragons up the hill. 

MARY:
Flutter kicks until time.

ANNOUNCEMENTS:
No workout on Christmas day.

COT:
Shalom in the gloom…

In the book Not the Way It’s Supposed to Be: A Breviary of Sin, Christian author Cornelius Plantinga described the biblical concept of shalom:

The webbing together of God, humans, and all creation in justice, fulfillment, and delight is what the Hebrew prophets call shalom. We call it peace but it means far more than mere peace of mind or a cease-fire between enemies. In the Bible, shalom means universal flourishing, wholeness and delight – a rich state of affairs in which natural needs are satisfied and natural gifts fruitfully employed, a state of affairs that inspires joyful wonder as its Creator and Savior opens doors and welcomes the creatures in whom he delights. Shalom, in other words, is the way things ought to be.