F3 Knoxville

Category: Shamrock

Your Hips Don’t Lie

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AO: shamrock
Q: Mermaid
PAX: Band Camp, Stitch, Tailhook, slappy, Flower Pot, Fabio (Joe Hamilton), Dumpster Dive, Free Fall (Justin Whitaker), Anchorman, Mermaid, Draino, Inconceivable
FNGs: 1 Inconceivable
COUNT: 12
WARMUP:
SSH -13
Cherry Pickers – 5
Merkins – 3
Runner’s Stretch
Arm Stretch
Tempo Squats – 9
THE THANG:
Divide into 4 groups of 3
Each group gets one band and one block.
There are two stations with exercises at each one, and you perform the assigned exercise until the third guy gets to you as he acts as the timer.
Station 1: Thrusters, Blockees, Bench Press, Squats, Lunges, Split Squats, Curls
Station 2: Merkins, BBS, Diamond Merks, Vups, Wide Merks, American Hammers, Carolina Dry Docks, Plank
MARY:
Flutters – LBC’s 10 reverse ladder down to 5. Variations of Jane Fonda’s, Snow Angels, Pickle Pointers, Pickle Pounders
ANNOUNCEMENTS:
Camping & One Knox
COT:
Let’s normalize vulnerable.
I talked about pornography and ways that helped me deny that temptation. It starts with not watching people kissing in movies. You probably wouldn’t watch people make out in public, so why tune in digitally? When confronted with these scenes, fast forward or swipe through them. Consider preventing your mind from chasing the rabbit down that hole. It has worked to help me not look at pornography in over six months.

Matthew 16:24 Paraphrase: Deny yourself, pick up your cross and follow me (Jesus).

Where do you need to deny yourself so that you can follow Jesus?

Story Blocks

AO: shamrock
Q: Stitch
PAX: Crawlspace, Eliza, Honeydew, Mermaid, Skidmark, Flower Pot, Lizzy, Snaggletooth (Elijah Tafao), LeBling, Drano
FNGs: None
COUNT: 11
WARMUP:
1. SSH
2. Willie Mays Hayes
3. Moroccan Nightclubs
4. BACF
5. BACB
6. Shoulder Taps
7. Tempo Squats

THE THANG:
Football mosey – Run and Pass duos with drops to do 2 Burpees, back to CMU pile. Partner up and Grab 1 CMU per duo. Move to the back lot, far end of Jesus statue.

Dora Style with one partner beginning the exercise and the other taking the trip to the far light post and back. After 100 collective reps, move on to the next exercise.

1. OHP
2. Curls
3. Tricep Dips
4. Heavy Squats
5. Bench Press
6. Lawn Mower Pulls (switch arms every 10)

Football mosey back to COT with a stop for Mary

MARY:
Flutter kicks
Freddie Mercuries
V-Ups
Pickle Pounders
Mountain Climbers
Hello Dolly

ANNOUNCEMENTS:
One Knox SC Game tickets available for June 13 game. Bring your family/friends. Link on Slack.

COT:
STORY work – Dig into your past stories and relationships. These things directly impacted you and shaped who you are today. Our bodies and our brains process memory differently. They are still with you and how you operate. Find someone to share your story with to help you make sense of why your current life looks and feels the way that it does. You’ll experience healing and freedom along the way.

I mentioned this a couple of weeks ago and I want to continue to challenge each of you to do 3 things:

1. Show up! Just get here. You and the group will grow stronger each morning you are present.

2. Sign up to Q. You are more than equipped to lead a morning workout. You woke up and got here today, and that was the hardest part. I think every man here brings something unique and valuable to our group. If you need help building a workout or want to co-Q, just reach out to me. Let’s get the calendar filled up.

3. Encourage others. Talk to your friends, neighbors, and co-workers about F3. I know it’s not for everyone, but every man needs this, and we all know it. Mention it, talk about what it means to you, and ask for a commitment to try it.

Out and Back

AO: shamrock
Q: Eliza
PAX: Mermaid, slappy, Stitch, Fabio (Joe Hamilton), Lizzy, Voodoo, MacGruber, Anchorman, Skidmark, Eliza, Flower Pot, Gringo, Mocha
FNGs: None
COUNT: 13
WARMUP: Cherry pickers, various stretches, baby arm circles

THE THANG: Divide into 2 teams. There are 6 stations placed randomly around campus. Each station has two envelopes containing exercises for Team 1 and Team 2. Each team rolls a die, finds the corresponding number clue has to
Travel to that location, complete the exercises and return to the flag. Repeat until all 6 stations have been hit.

Station 1: under the overhang where we meet when it rains: 25merkins, 25 mtn climbers (2ct), 25 LBCs, 25 flutter kicks (2ct)

Station 2: picnic pavilion: 20 step ups each leg, 25 dips, 25 big boys, 20 swing pull ups

Station 3: CMU pile: 25 curls, 25 overhead press, 15 swings, 10 blockies

Station 4: at the church door: 15 imperial squat walkers, 10 lunges each leg, 10 friendship merkins

Station 5: Jesus statue: 15 step ups each leg, 60 second walk sit, 25 Freddie Mercurys (2ct) 15 plank jacks

Station 6: shamrock on the 50 yard line: run the bleachers 1 time through.

Final station at flag : 2 burpees each
MARY: no time

ANNOUNCEMENTS: hardship hill, one Knox soccer game 6/13

COT: what does it mean when someone says “you have a lot of potential?” What are some things that keep you from reaching your potential? How do we fight our way around those obstacles and start living up to our potential?

Chisled Up

AO: shamrock
Q: Mermaid
PAX: slappy, Squatter, Eliza, Baby Boomer, Mermaid, Anchorman, Flower Pot, LeBling, Crawlspace, Honeydew
FNGs: None
COUNT: 10
WARMUP:
SSH
Cherry Pickers
Plank to Sunners Stretch
Tempo Merks
Tempo Squats
THE THANG:
Mosey to CMU pile
Tabata circuit workout, 50 seconds on, 10 seconds to rotate
Station 1: hammer and chisel CMU’s to clean them up
Station 2: Merkins
Station 3: Squats
Station 4: Lunges
Station 5: BBS
Station 6: Chisel or carry blocks

We cleaned up about 25 blocks and moseyed back to the flag.
MARY:
Pickle Pounders
Heels to Heaven
Pickle Pointers
We did each 10 times, then 9,8,7,6,5,4,3,2,1
followed by some stretching as time expired
ANNOUNCEMENTS:

COT:
We talked about anger, and I shared a personal story about my issues with anger. It was based on a reminder from Borg in this message below.
Borg posted this in the 3rd F channel today, and as someone who has struggled with anger in the past, I thought this as worthy to share here.

Emotion and logic create a spectrum. A man must prepare for his anger by knowing that the more emotional he is, the less likely it is that he is thinking logically. That is a fact. A man who accepts that fact is better able to push aside the emotion (which is difficult, but entirely his choice from within himself) and listen to hard words (from outside of who he is) even when he is really pissed off. The Bible shares some “wisdom without ideological borders” on this: The verse from James, below, speaks for itself. I would guess that we all can look back on a time we can’t fix where we let our anger do the walking and the results were not good.
“You must all be quick to listen, slow to speak, and slow to get angry.” James 1:19
For the verse below, if you don’t believe in sin, listen to the ancients, who I used to sit with at the city gates. They would tell me,
“When you are angry, do not be a jackass.” (They knew me so well.)
The Bible phrases it differently.
“In your anger do not sin.” Ephesians 4:26
Simple to write, but not easy to execute well. That is one reason we do hard things together, so we get better together.

The 420

AO: shamrock
Q: slappy
PAX: Crawlspace, Stitch, Mermaid, slappy, Flower Pot, Skidmark, Dumpster Dive, LeBling
FNGs: None
COUNT: 8
WARMUP:
I made the announcement that today was going to be the best day of your lives…
– cherry pickers
– Twistys
– Twistys with baby arm circles forward
– Shoulder taps
– Calf stretch
– Runner stretch
– Quad strength with balance help from a buddy

THE THANG:
On track
4 rounds of
– 25 merkins
– 25 big boys
– 25 squats
– 25 SSHs
– 5 burpees
– 1 lap around track
For time. This is a great metric that we will do again soon. How fast can you do 420 reps and run a mile?

After the 420 we cooled off with Crawlspace leading the noodle stretch.

MARY:
Nope

ANNOUNCEMENTS:
– Hardship hill is 5/17
– Shamrock flag handoff is 5/9. With a tailgate coffateria to follow. We need a couple people to help bring stuff.

COT:
I shared about a moment in my life where I decided to take the Jesus stuff seriously. A portion of my testimony if you will. I asked some rhetorical questions of the group.
– What do you believe about the Jesus stuff?
– Do you think this is important?
– Are you ready to share with others?
– If so can you share it in a concise manner so that your audience doesn’t get lost in the unpracticed ramblings?

Don’t keep your story a secret. Share it with others. Share it with people you have a relationship with already. Your audience will listen if they like you so remember that your character matters. Jerks are not taken seriously.

“….Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect,”
‭‭1 Peter‬ ‭3‬:‭15‬ ‭NIV‬‬

Be ready to tell your story.