F3 Knoxville

Category: Shamrock

Draw & Roll

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AO: shamrock
Q: Stitch
PAX: slappy, Anchorman, Mermaid, Tinker, Snaggletooth (Elijah Tafao), Crawlspace, Voodoo, MacGruber
FNGs: None
COUNT: 9
WARMUP:
SSH
Hillbilly Walkers
Cherry Pickers
Grady Corns
Shoulder Taps
Stretch on your own

THE THANG:
Mosey to the back lot

Every man draws an F3 workout card

Each player rolls the dice. Whatever number they roll, multiply by 2 for the reps and do the excercise on the card they hold.

If you roll snake eyes, we have to do the exercise with number of reps, but then we run a lap before the next exercise.

*Core Exercises are on a 4 count
*Sprints will be a landmark spot chosen by the player, down and back (no matter the roll)
*Planks are measured in 10 seconds (ex: roll of 8 = 80 secs)
*Jokers are player choice

Played 2 rounds of that.

MARY:
5 Burpees
Star Gazers
Scissor Kicks
Flutter Kicks
Merkins – Hand crawl down & back

ANNOUNCEMENTS:
Waffle House after Beatdown on Monday 12/23
Leadership Retreat (Forg3) last weekend in January

COT:
A couple of weeks ago, I talked about the Advent plan I’m reading in my Bible app. I wanted to highlight some of the good stuff. Hope was the subject. Today, I think about peace. Peace is defined as a state of wholeness, calm, and renewal between us, God, and others.

Here are 5 truths and reminders of how we obtain peace. Peace:

1. comes when we keep our attention and focus on God. He is a rock, never changing.

2. battles our fears. “in God I trust; I shall not be afraid. What can flesh do to me?” – Psalm 56:3-4

3. is a gift from God through the Holy Spirit. “The fruits of the Spirit (Galatians 5:22)

4. isn’t limited to our worldly circumstances. John 16:33, Jesus says “…in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.” Again, this peace goes back to where we place our focus.

5. does not always make sense, but it always connects us to God. My favorite passage is Philippians 4:4-7, “…The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”

My prayer today and at this Christmas time is for the men and families of F3 to be at peace. Like the angels said to the shepherds, “Glory to God in the highest, and on earth peace among those with whom he is pleased!”

The Lone Ranger

AO: shamrock
Q: slappy
PAX: slappy
FNGs: None
COUNT: 1
WARMUP:
-twistys
-cherrypickers

THE THANG:
Under the entrance cover in a big circle at 8 different spots 3 sets of cards were face down. Card was turned over and did 10x of exercise. Went through all the cards and then called out new exercises. Listened to my amazing Christmas playlist. Then walked a lap till time.

MARY:

ANNOUNCEMENTS:
-Casual pint on Wednesday for F3 business networking
-XUL on Thursday meet up with Juco and Pulpit

COT:
-Reach out to a friend today and be an encouragement

Stairway to Heaven

AO: shamrock
Q: slappy
PAX: Anchorman, Honeydew, Lizzy, Mermaid, slappy, Skidmark, Stitch
FNGs: None
COUNT: 7
Warm Up
– 10x SSH
– 1 burpee
– 5x failure to launch
– 1 burpee
– 10x Grady corns
– 1 burpee
– AMRAP Twistys
– 1 burpee
– Up dog/calf stretches/down dog/runner stretches
– 1 burpee

Mosey to stadium steps

The Fun
We ran the bleacher stairways starting on the left side and ending on the far right side. At the bottom of each stairway did named exercise. We changed exercise on the way back running this time from right to left and always stopping at the bottom of steps for exercise.
– 10 dips
– 10 flutter 2ct
– 10 derkins
– 10 Freddy’s 2c
– 10 irkins
– 10 shoulder taps
– 10 gas pumpers
– 10 American hammers & 1 burpee

Ran overtime by about 5 min by the time we did name o Rama.

COT
“The power of No”

I’ve recently struggled with integrity issues involving commitments. I find it easy to over commit and under deliver. It’s easy to say yes to everything but not to think about the cost of saying yes. I shared examples of how liberating it was when I recently said no to two “good” things (hanging Christmas lights & Son’s sport team).

“Wielded wisely, no is an instrument of integrity and a shield against exploitation. It often takes courage to say. It is hard to receive. But setting limits sets us free”

Shamrock – Field Trip

AO: shamrock
Q: Anchorman
PAX: Honeydew, Skidmark, slappy, Squatter, Stitch, Anchorman
FNGs: None
COUNT: 6
WARMUP:
SSH
Cherry Pickers
Run in place / Butt Kick / High Knees / Over the fence
Quad and Hams stretch

THE THANG:
Mosey to grab 3 CMUs
Pass it back and forth with battle buddy
Mosey to columns
30 sec wall sit then 10 merkins x 2 rounds
Walk with CMUs across Cedar Bluff to the school steps
Partner 1 runs the steps while # 2 AMRAPs
– Overhead Press
– Curls
– Tricep Ext / Dips
– BBS
– Heavy Squats
– Lawn mowers – alternating
– Windshield Wipers
– Almost did 2 full rounds
head back to return CMUs

MARY:3 minutes of dealers choice Mary

ANNOUNCEMENTS: Let’s do lunch soon

COT:
Find moments with family to slow down this Christmas season. Shut the lights and TV off and light a candle and read scripture.
“The light shines in the darkness, and the darkness has not overcome it.”
‭‭John‬ ‭1‬:‭5‬ ‭ESV‬‬
bible.com/bible/59/jhn.1.5.ESV

Shamrock – Ab burner

AO: shamrock
Q: Anchorman
PAX: Crawlspace, Baby Boomer, Skidmark, Snaggletooth (Elijah Tafao), slappy, Mermaid, Stitch, Anchorman
FNGs: None
COUNT: 8
WARMUP:
– Jog in place
– Tie Fighters – 10 – 4 ct each direction
– Cherry Pickers – 5

THE THANG:

Mosey to turf
– Ab station – 45 seconds each

– Alternating Knee Pull

– 5 – Circles – Toes pointing

– Slow Bicycle Knees to Elbow

– Pilates 100 – Elevate back and pump arms fast

– Plank Merkin – roll down forward then back

– Side Crunch Toe Touch

– Flip it

– Plank Knee Touches – Down Down Up Up

– Fire Hydrant – Knee into chest then out to pee – right leg

– Left leg

Mosey to home gym

Diamond Merkins

Twinkle Toes

Overhead Press with 60 lbs

Blue Band – Stand straight – Dual Lawnmower pulls

Yellow Big Band – Butterflies

Red Short Band – Tricep pivot pulls – Right Arm

Yellow Short Band – Tricep pivot pulls – Left Arm

Baby Arm Circles Forward with 3 or 5 pound disks

Baby Arm Circles Backward with 3 or 5 pound disks

Mr Miyagi – Breathe in – Breathe out – with 2 – 10 pound pink weights

CMU – Curls

CMU – Bench Press
Smurf Jacks

Mountain Climbers

Squats

COT:
Do Not Worry
25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life.

99.9% of the time I do not follow the wisdom in this passage. I need this reminder daily.