F3 Knoxville

Category: Shamrock

Let’s get Physical

AO: shamrock
Q: Eliza
PAX: Dumpster Dive, Eliza, Jardet, slappy, Anchorman, Tailhook, Free Fall (Justin Whitaker), Curveball, Stitch, Tinker, Honeydew
FNGs: None
COUNT: 11
WARMUP: Chicken Fat song

THE THANG: Grab a partner. Run from end zone to end zone rotating 90 degrees every 10 yards. Max merkins in two minutes. One partner counts. Run back and switch. Repeat with big boy sit ups.

Little stretching with sit and reach.

One mile for time.

MARY: scissor kicks, LBCs, H2H, pickle pointers, hello dollys, PLANKs

ANNOUNCEMENTS: EFHR

COT: read Brick’s Asylum PM post. Don’t give up. God will deliver you.

3/25

AO: shamrock
Q: Voodoo
PAX: Mermaid, Anchorman, Dumpster Dive, Waxjob, Eliza, Curveball, LeBling, Caveman, Crawlspace, Smoky (Raymond Hale), KickFlip, Swifty, slappy, Twitch
FNGs: None
COUNT: 15
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

On a hill You created

AO: shamrock
Q: Anchorman
PAX: Bed Wetter, Skidmark, Stitch, Mermaid, Smokey (Matthew Bonn), Oscar Meyer, Eliza, Curveball, Hot Pants, Anchorman
FNGs: None
COUNT: 10
WARMUP:
Side Straddle hop (IC) 4 CT x 15
Cherry Pickers
Smurf Jacks (IC) 4 CT x 10
Runner’s Stretch
Bobby Hurleys x 10
Cobra / Down Dog

THE THANG:
Line up at one end of parking lot.

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10 – for 55 total

Round 2: Crab walk to the 1st line and do 20 American Hammers single count, repeat at each line all the way to line 10

Mosey to the CMU pile:
Grab 2 blocks for farmer carry.
Stop for 4 or 5 breaks to do 3 burpees
To the soccer field.
Murder Bunny to midfield then do 50 CMU Presses
Carry CMU back to the asphalt
50 single count Windshield wipers
Farmer Carry Both CMUs to midfield then do 25 feet & hand CMU merkins
Farmer Carry back to asphalt
50 CMU bench presses
Rifle Carry to candle then do 50 curls
Rifle carry back
Then we recovered and farmer carry all the way back to CMU pile
Mosey back to the AO

MARY:
Freddie Mercury, scissor kicks, buns of steel, cobra.

COT: Pray for Mermaid’s daughter’s friend who lost her dad. Praise for his daughter that survived the allergic reaction.

Word: So Will I (100 Billion X)
Song by Benjamin William Hastings and Hillsong UNITED

On a hill You created
The Light of the world
Abandoned in darkness to die

On a hill that he created.
On a tree he created.
With iron nails that were mined from the ground he created.
With a whip made of leather from an animal’s skin that he created.
Damning words from the mouths of those he created.
Hands that he created that beat and killed him.

How extreme his perfect humility was to willingly accept all of that complete disrespect from his creation, so that he could save us from our wickedness. It’s just so backwards. It doesn’t make sense.

Lucky’s Hangover

AO: shamrock
Q: slappy
PAX: Free Fall (Justin Whitaker), Stitch, Mermaid, Skidmark, Dumpster Dive, Anchorman, Tailhook, Nacho Libre, Crawlspace, Eliza, Lizzy
FNGs: None
COUNT: 12
WARMUP:
– fat guy in a little coat (renamed from twistys)
– reach for the sky-let it hang
– Tie fighters
– Tempo merkins
– Mountain climbers

THE THANG:
Lucky the leprechaun partied too hard last night and lost all of his gold. He needed our help collecting it and he left clues across campus on where to find it and what to do to retrieve it.
– 1 burpee per shamrock
– 1 set of stadium steps down and back
– 50 dips and 50 step ups
– 1 set of mucho CHESTO
– 25 – curls, OHP, squat thrusters, and KBS
– 7s at the hill with iron mikes and squats

MARY:
Flutters, dollys (2x), Freddy mercs, plank, big boys, something Lizzy led, pickle pointers

ANNOUNCEMENTS:
Sign up for Escape from Haw Ridge

COT:
St. Patrick’s Breastplate Prayer:

Shag Carpet Crawl

AO: shamrock
Q: Stitch
PAX: KickFlip, Curveball, Commission, Anchorman, Base Salary, Survivor, Guardrail, Wanderer, LeBling, Baby Boomer, The Situation, Swifty, Free Fall (Justin Whitaker), Honeydew, Mermaid, Eliza, Dumpster Dive (Brad Burnette), Stiff Arm (Devin Ware), Fab Five (Mark Tichon)
FNGs: None
COUNT: 20
WARMUP:
SSH
Tie Fighters
Tempo Squats
Imperial Walkers
Mountain Climbers

THE THANG:
Mosey w football to the Coupon pile
25 Merkins
25 OHP
25 Curls
25 Tricep Dips

Football mosey to football field

>From the endzone corner we will Lunge Walk to the Goal post and do 5 Burpees. Mosey to the far end (middle of the field) and then Bear Crawl to the next endzone corner. Will then do 5 Burpees, 25 Squats. Mosey back to the 1st corner endzone and then Lunge Walk to the next corner. 5 Burpees, 25 Squats, 20 Shoulder Taps, etc. Mosey, repeat…

After each lunge/crawl we add a set:
(5) Burpees,
(25) Squats,
(20) Shoulder Taps,
(15) SSH,
(10) Flutter Kicks – 4 ct.
(5) more Burpees to end.

Run the stairs on the last lap.

MARY:
Circle up for Mary (PAX callout):
Jane Fondas
Freddy Mercuries
Supermans
Hello Dolly

ANNOUNCEMENTS:

Sign up for Haw Ridge (April 5)

COT:
50 Years!! – 1974 Fun Facts:

-Richard Nixon was president but resigned because of the Watergate scandal, and Gerald Ford became the 38th president.
-Hank Aaron broke Babe Ruth’s HR record with #715.
– Speed limit was set to 55 MPH to help save on gas, which averaged $.53 per gallon.
– The average home price was $35,000 and rent was $150.
– Blazing Saddles was the top grossing movie, by Mel Brooks and Happy Days was new to TV.
– The Rubik’s Cube was introduced.
– You likely heard the phrase “Tastes great, Less filling!” – Miller Lite
– UPC barcodes were created and first used at supermarkets in Ohio.

If you were here at my last Q, about 3 weeks ago, you’ll remember that I talked about truth and the importance of grounding your life in objective, not subjective truth. Truth tells us something about the nature of reality, whether we believe that or not. Jesus was an example of truth, “I am the way, the truth, and the life”. Truth guides us in our faith. Not blind faith, but good reasons to know what to put our faith in.

It was a little more than 10 years ago that I began to reengage my faith. My Christian faith. I had been wandering away from God for some time. I was struggling as a young father, was in a difficult marriage, and in a challenging retail career. I needed some answers. I needed some direction. I needed some real brothers. And, I needed truth to be at the center of it all. I needed God.

So, I returned to church and I got plugged into a men’s group. It wasn’t just a “How was the game?” group, or “What kind of car do you drive?” group. It was real. It was connecting. It was hard. It made men open up and be vulnerable. It was life. It was true! It really saved me at a dark time in my life. Those men and that community.

Fast forward to 2021. My Christian faith had strengthened. My community life was also much stronger. But I was still a Sad Clown, in a few ways. My physical condition was not so great. I needed growth and strengthening in that area, as well. I had a close friend at church. Many of you know him as Guardrail and I’m thankful he’s here today. He was the one that first told me about F3. He told me about the nicknames, the 5:30 meetings (which I thought was crazy), and the community and leading that was taking place at F3. Often, when we were together, he would casually throw out a “you should come by F3 in the morning. Check it out”. It took awhile, but I finally showed up one morning. It just happened to be Booster’s 50th Birthday Respect Q. Guys showed up on a chilly April morning wearing button up shirts and ties to workout in the gloom. It was fun, and a bit festive… until we started the workout. And then I nearly died! KickFlip was there and he remembers how I struggled just to make it to from station to station of our 4 corner workout.

That brings me to today. I’m 50!

Have I finally figured out life? Nope.

Is life still hard and with struggles? Yep.

Do I still struggle with things I feel like I shouldn’t still struggle with? Yes, but fewer.

Do I have God back in my life? Yes!

Is goodness and truth present in my life? Yes!

Am I more physically fit and stronger today? Yes! In the best shape of my life and about 20 lbs lighter than I was when I showed up.

Do I have more than 10 men that I can call on when I am in those struggles and need someone to lean on? Yes! (By the way, there are very few men in our world who can say that).

Is my life more meaningful and richer today than it was when I was 40? Absolutely, 100%, without a doubt!
God, Truth, and F3 (Fitness, Fellowship, & Faith), are all a part of my life today and I wouldn’t trade it for anything.

If you know someone that needs F3, give them a friendly nudge. We all know what this group means to us and what it can do for someone else. Thank you, ALL! I love you!