F3 Knoxville

Category: Shamrock

Spring Break Soiree

AO: shamrock
Q: Mermaid
PAX: Mermaid, Honeydew, Stitch, Anchorman, Frickin Zamboni
FNGs: None
COUNT: 5
WARMUP:
SSH
Cherry Pickers
Arm Stretching
Willie Mays Hayes
Quad Stretching
THE THANG:
Station 1 – Cinderblock Strength Circuit
3 Rounds
20 reps each exercise
1 lap after each round
Exercises (20 reps each):
– Thrusters only 10 each rd
– Bench Press
– Curls
– Overhead Press
– Deadlift
Complete all five movements (100 reps total), then run one lap. Repeat for three total rounds.
Station 2 – Leg Grinder
3 Rounds
Modified lap after each round
Each round:
– 60-second Wall Sit
– 20 Walking Lunges (10 each leg)
– 20 Elevated Heel Squats
– 20 Split Squats (10 Each leg)
Modified Lap (quad burner lap):
– 20 Low Partial Squats (stay in the bottom half, do not fully extend)
– Duck Walk Backward while staying low (set distance or across parking lot)
– 20 Low Partial Squats
– Duck Walk Forward back to the station
Stay low the entire time. No standing tall between movements.
Repeat full sequence for three total rounds.
Station 3 – Dips & Merkins 11’s
– 10 Dips / 1 Merkin
– 9 Dips / 2 Merkins
– 8 Dips / 3 Merkins
– 7 Dips / 4 Merkins
– 6 Dips / 5 Merkins
– 5 Dips / 6 Merkins
– 4 Dips / 7 Merkins
– 3 Dips / 8 Merkins
– 2 Dips / 9 Merkins
– 1 Dip / 10 Merkins
Complete all rounds down the ladder.
MARY:
Tempo LBCS
Jane Fondas 3 variations both sides until time expires
ANNOUNCEMENTS:

COT:

The Jester
f3nation.com/jester

HMNISFFTEAITMSFASFD

AO: shamrock
Q: Eliza
PAX: MacGruber, Polly, Crawlspace, Fabio (Joe Hamilton), Mic Drop(Sam), Eliza, Anchorman, Jared mayberry, Goat Rider
FNGs: None
COUNT: 9
WARMUP: Cherry picker, side straddle hops, Grady corn, Moroccan night club

THE THANG: tabata 30 seconds on 10 seconds rest

– run to pillar and back
– Bench press
– Shoulder tap
– OH press
– Hello dolly
– Tricep extension
– Plank jacks
– LBC
– CMU swings
– Flutter kicks
– Curls
– Merkins
– Squats
– Freddy mercury
– Alternating rows
– Heels2heaven
– Blockers
– Big boys

MARY: built in

ANNOUNCEMENTS: Escape from Haw Ridge

COT: generosity and selfishness can be displayed in your actions and how you treat others. what does generosity look like to you? Where can you start? Where can you improve?

Hub and Spoke

AO: shamrock
Q: Squatter
PAX: slappy, Nanner, Honeydew, Polly, Mermaid, Crawlspace, Lizzy, Stitch, Dumpster Dive (Brad Burnette), Squatter, Fricken Zamboni
FNGs: 1 Fricken Zamboni
COUNT: 11
WARMUP:
Baby Arm circles
Moroccan Night clubs
Hallelujahs
Cherry Pickers

THE THANG:
Hub and Spoke competition of 5 teams with 5 stations. All teams started at the Hub. Points were awarded based on place you returned back to the hub.

Spoke 1 – Breezeway – Legs
25 SSH
20 Squats
20 Side Lunge
20 Toe Merkins
20 Split Squats

Spoke 2 – Statue – Abs
50 Flutter Kicks (single)
25 LBC
25 Hello Dollies
50 Freddie Mercury (single)
50 American Hammers (single)

Spoke 3 – Block Pile – Upper
20 OH thrusts
20 Curls
30 Lawn Mowers (15 each arm)
20 Chest Press

Spoke 4 – Hill – Cardio
5’s
1 Merkin – 4 Lunge
2 Merkins – 3 Lunge
3 Merkins – 2 Lunge
4 Merkins – 1 Lunge

Spoke 5 – Pull Up Bar – Pull Up Ladder
6 pull ups
5 Pull ups
4 Pull ups
3 Pull ups
2 Pull ups
1 Pull up

Results were calculated. And 2 teams were created taking 2nd place and 5th place along with 1 member from 1st place. The rest were on the other team.

1 round of suicides as a team.
5 yards – 20 yards – 30 yards

Losing team had a punishment

MARY:
Standing leg stretch
Runner stretch

ANNOUNCEMENTS:
Haw Ridge
Go Ruck Event

COT:
The Word is our Hub. We go out and try things and live. But we need to come back to the hub and regather.

Undercover Brother

AO: shamrock
Q: Crawlspace
PAX: Crawlspace, Drano, Dumpster Dive, Flower Pot, Pool Boy, Stitch
FNGs: None
COUNT: 6
WARMUP:
1. Seal Claps (in cadence)
2. Big Arm Circles (in cadence fwd, bwd)
3. Hallelujah’s (in cadence)
4. Michael Phelps
5. Little of this/that
6. Some of these/those
7. Windmills (10 ic)
8. Inch worm to merkin (5 increasing rep count)
9. Staggered Merkins (10)
10. Dolphin merkins (10 ic)
11. Side forearm plank twists (5 each side)
12. Runners stretch (noodle)
13. Calf stretch
14. High Peter Parker’s
15. Child’s pose
16. Bicycles (in cadence)
17. Hello Dolly’s (in cadence)
18. Lbc’s in cadence
19. Bent knee single side sit ups (10 each side)
20. Eagles/scorpions
21. Seated T-spine twists
22. Alternating Lunges (10 each side)
23. Tempo Squats (10)
24. Imperial Squat Walkers (10 ic)
25. Speed skaters
26. Forward fold leg stretches
27. Jump squats (10)
28. Toe Merkins
10 count
(Repeat)

THE THANG:
Warm up:

MARY:
Warm up:

ANNOUNCEMENTS:
– Nope

COT:
Adversity – Psalm 27:11-14

We all face adversity. I have faced a lot of adversity lately, and someone encouraged me with the verses from Psalm 27. “I am confident of this, that I will again see the goodness of God in the land of the living.”

It’s not a, “blessed in heaven”….”one day far away” thing. It’ll be in the here…in the land of the living.

Undercover Brother

AO: shamrock
Q: Crawlspace
PAX: Crawlspace, Drano, Dumpster Dive, Flower Pot, Pool Boy, Stitch
FNGs: None
COUNT: 6
WARMUP:
1. Seal Claps (in cadence)
2. Big Arm Circles (in cadence fwd, bwd)
3. Hallelujah’s (in cadence)
4. Michael Phelps
5. Little of this/that
6. Some of these/those
7. Windmills (10 ic)
8. Inch worm to merkin (5 increasing rep count)
9. Staggered Merkins (10)
10. Dolphin merkins (10 ic)
11. Side forearm plank twists (5 each side)
12. Runners stretch (noodle)
13. Calf stretch
14. High Peter Parker’s
15. Child’s pose
16. Bicycles (in cadence)
17. Hello Dolly’s (in cadence)
18. Lbc’s in cadence
19. Bent knee single side sit ups (10 each side)
20. Eagles/scorpions
21. Seated T-spine twists
22. Alternating Lunges (10 each side)
23. Tempo Squats (10)
24. Imperial Squat Walkers (10 ic)
25. Speed skaters
26. Forward fold leg stretches
27. Jump squats (10)
28. Toe Merkins
10 count
(Repeat)

THE THANG:
Warm up:

MARY:
Warm up:

ANNOUNCEMENTS:
– Nope

COT:
Adversity – Psalm 27:11-14

We all face adversity. I have faced a lot of adversity lately, and someone encouraged me with the verses from Psalm 27. “I am confident of this, that I will again see the goodness of God in the land of the living.”

It’s not a, “blessed in heaven”….”one day far away” thing. It’ll be in the here…in the land of the living.