F3 Knoxville

Easy 4 miles

AO: asylum-am
Q: Gibbler , Cosmo 2, Hot Tub (John Muller)
PAX: Cosmo 2, Gibbler, Hot Tub (John Muller)
FNGs: None
COUNT: The number of counting shall be three
WARMUP: none
THE THANG: run 4 miles on a dangerous road
MARY:
ANNOUNCEMENTS: marathon weekend is coming up
COT:don’t be a jerk

The Core

AO: shamrock
Q: slappy
PAX: Caveman, Crawlspace, KickFlip, slappy, Mermaid, LeBling, Skidmark, Dumpster Dive (Brad Burnette), Fabio (Joe Hamilton), Bed Wetter, Swifty, Band Camp, Twitch, The Situation
FNGs: None
COUNT: 14
WARMUP:
SSH
Reach for the Cherries
Twistys
Down Dog
up Dogs
Mountain Climbers
Circle Cutters
Nordics
Runner Stretch

THE THANG:
Shamrock Shuffle – 1 burpee per shamrock and friendship strut mosey between till we get to the field

On the field we did 3 rounds of core stuff followed by a stadium step run. First round we did 15 each, 2nd round 10 each, 3 round 5 each
1. Big boys
2. American hammers
3. Heel touch
4. Awkward turtles
5. Hells to heaven
6. Right side crunch
7. Left side crunch
8. LBC
9. Freddy mercs
10. Flutters

300 total reps and 3 stadium runs

MARY:
Extra credit was had with contributions from about half of us

ANNOUNCEMENTS:
1. ShamLunch this Friday – 1145 at Cancun?
2. ROCO Launch Saturday- clown car to meet around 6 AM
3. ShamBeers next Tuesday 7pm at abridged or tap house
4. Biggest loser restart on Monday
5. Sign up to q

COT:
Recently our community has suffered some tragic losses of life. Specifically two young guys. I wonder what a word of encouragement would have meant to them. Be aware of opportunities to encourage others and do it. It could make all the difference. Also reach out to someone and tell them you love them.

Relay Bombs

AO: thequacken
Q: Herbie
PAX: FixerUpper, Z-Pack, Gmail
FNGs: None
COUNT: 4
WARMUP:
20x SSH
15x LBAC forward and reverse
15x Overhead Claps
Little of This Little of That
10x Tempo Squats

THE THANG:
Mosey to the bottom of Panda Express

Lunge to Gresham

Relay BOMBS: One PAX runs to the stop sign, does 3x Man Makers
All other PAX do exercises until all have run to stop sign, then move to next exercise
Burpees, Overhead Claps, Merkins, BBS, Squats

Lt. Dan’s to Cone (1 Burpee – 4 Lunges, 2 Burpees – 4 lunges, etc)

Mosey back to the AO

Bear crawl across parking lot, Duck walk back across

MARY:
20x Flutter Kicks
10x Australian Snow Angels
15x LBC
15x Bruce Lees
Dealers Choice:
Fixer upper – 10x Pretzels (Both knees)
Z-Pack – Hello Dollies

ANNOUNCEMENTS:
COT: Dictator Game – In the classic dictator game, a “dictator” has complete autocratic control over how to divide some amount of money between herself and a “receiver.”
Intermediation Game – inserts an intermediary between the dictator and the recipient.

It can be tempting to delegate the distasteful details to those lower in the hierarchy, but wise leaders will anticipate potentially unethical consequences of goal pursuit.

Moore, Don A.; Bazerman, Max H.. Decision Leadership: Empowering Others to Make Better Choices (p. 175). Yale University Press. Kindle Edition.

Be careful when you pass blame or those tasks that you don’t want to do. As leaders we need to step up and choose to do the hard things and not pass the blame onto others.

Six years at the yard

AO: brickyard
Q: Herbie
PAX: fast-n-easy (Nate Votta), Spellcheck, Gordie, Appleseed, Dilbert
FNGs: None
COUNT: 6

WARMUP:
– Baby arm circles x10 each direction IC
– SSH x 25 IC
– Tempo Squat x 10 IC
– Tempo Merkin x 13 IC
– Happy Jacks (5 SSH, 2 Jump squat) x 5
THE THANG:
– Ascending curb crawl (1 to 13 merkins with bear crawl)
– Mosey to back parking lot
– Kracken:
– Three laps around four stations (65 yds x 55 yds square)
– Station 1: Squat, Jump squat, smurf jack x 15
– Station 2: BBS, LBC, Flutter (4ct), x 15
– Station 3: Merkin, CDD, Shoulder taps x15
– Station 4: Mtn Climbers, Peter Parker, Dolly x15 (all 4ct)
– Mosey back to AO
– Burpee Dan in parking lot
– 4 lunge:1 Burpee across parking lot, run back to start
– 4 lunge:2 Burpee across parking lot, run back to start
– 4 lunge:3 Burpee across parking lot, run back to start
– 4 lunge:4 Burpee across parking lot, run back to start

MARY:
– Hurricane Hoedown:
– Flutter kicks with arms up x 20
– Flutter kicks inclined position x 20
– Flutter kicks (5 @4ct) and bbs x 20
– Dealers Choice!
– Dilbert with SSH x75
ANNOUNCEMENTS:
COT: what does F3 mean to you?

Riverside Suicides

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: PDA (Joe Mynatt)
FNGs: None
COUNT: 2

WARMUP:
THE THANG:
moseyed to the lot by the river. grabbed rocks and went to opposite end of lot. Did suicides with 3 stops of 5, 10, and 15 reps of an exercise across the lot and 3-10 reps of another exercise at the starting point.

5, 10, 15 reps of merkins and 3 blockees
5, 10, 15 reps of LBCs and 3 Lion King’s
5, 10, 15 reps of squats and 10 curls
5, 10, 15 reps of Mtn Climbers and 10 Tricep Extensions
5, 10, 15 reps of Dry Docks and 10 Shoulder Presses
5, 10, 15 reps of merkins and 3 blockees

moseyed back to AO, at the event lawn alternated between 20 calf raises and 10 merkins at each light post

MARY:
ANNOUNCEMENTS:
COT:
Shared about how our student leaders on campus haven’t been doing well and the importance of focusing more on how well people are doing in their walks with the Lord and with themselves as opposed to how much they are doing or accomplishing