Shamrock – Page 10 – F3 Knoxville

As clean as they want to be.

September 13, 2025 BackBlasts

AO: shamrock
Q: Eliza
PAX: Mermaid, Free Fall, Band Camp, Dumpster Dive, Flower Pot, slappy, Crawlspace, Pool Boy (Jacob Thress), Stitch, Toretto, Eliza, Snaggletooth (Elijah Tafao), Dog Bite
FNGs: None
COUNT: 13
WARMUP: SSH, Cherry Pickers, Grady Corns, arm circles and stretching

THE THANG: variety of random exercises including cmu Mary laps and carries. Pax took turns drawing from a deck of cards and each card aligned with a specific exercise for the group.

COT: How’s your thought life ? You stand at the end of a conveyer belt of thoughts. When one comes to you, you have to decide whether it’s good or bad. Whether it’s worth keeping and holding onto or whether it’s destructive or offensive and you have to throw the bad ones away.

IPAX Week 1 – Shamrock Edition

September 10, 2025 BackBlasts

AO: shamrock
Q: Stitch
PAX: Anchorman, LeBling, Mermaid, Eliza, Drano, Honeydew, Free Fall, Pool Boy (Jacob Thress), slappy, Craps, Flower Pot, Lizzy
FNGs: None
COUNT: 13
WARMUP:
SSH
Imperial Walkers
Grady Corns
Hallelujahs
Back stretches
Twisties

THE THANG:
• Equipment
• Standard coupon
• 100 meter (110 yard) field
• The Thang
• Start the timer
2 thrusters
2 100-meter sprints (down and back = 2)
4 thrusters
4 100-meter sprints
6 thrusters
6 100-meter sprints
8 thrusters
8 100-meter sprints
Continue the pattern until time is called
• Scoring
• Count the total number of 100-meter sprints in 50 minutes
• Example:
• 2 thrusters – 2 100-meter sprints = 2
• 4 thrusters – 4 100-meter sprints = 4
• 6 thrusters – 6 100-meter sprints = 6
• 8 thrusters – time is called after you complete 4
100-meter sprints = 4
• TOTAL SCORE = 16

COT: Group prayer

Magic Cards 2

September 8, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Stitch, Crawlspace, Webster, Baby Boomer, Dog Bite, Anchorman, Mermaid, Free Fall, Band Camp, Flower Pot, Squatter, Craps, Drano, slappy
FNGs: None
COUNT: 14
WARMUP:
-imperial walkers
-Moroccan nightclubs
-mtn climbers
-plank jacks
-down dogs / calf stretches
-up dogs
-leg over stretch
-knee pull stretch
-cherry pickers
-bring it in for good morning fist bumps

THE THANG:
At Hill
7s
-run to bottom of hill do burpees 1-7
-run up hill to playground go down slide do swing pull up 1-7 then chuck norris merkins 1-7

At Jesus
Magic Cards – take one card then run a big lap. Do what is on the card or opt out for 50 burpees. Get this done by the end of the month!

At Carpet
Alternate 25 big boys then 15 HR merkins 2x. Ladies and gentlemen… Squatter !

MARY:
Took turns leading 10 x 4 count reps in cadence
-flutters
-Freddy
-pickle pointers
-monkeys

ANNOUNCEMENTS:

COT:
Lately, several people have opened up to me about struggles. Some things make me sad. Many times I have no wisdom or words. But I do find it an honor to be considered trustworthy with another persons burden.
-Look around you. Everyone here is struggling with something. You are not alone. Are you aware of this? No one has it together. We are all a mess.
-Are you willing to share your burdens with others? Are you willing to help another with burdens?
-Are you a safe person? Are you willing to treat another person’s burden with responsibility? What does this look like? Being present, giving encouragement, checking in (both giving and also asking for updates), praying others, letting them know that you’ve been praying for them. Be more than a surface friend.
-so look around, both here and elsewhere, someone specific needs you.

Don’t Cheat Yaself…

September 5, 2025 BackBlasts

AO: shamrock
Q: Free Fall
PAX: Charmin (John Willis), Mermaid, Craps, Squatter, Anchorman, Crawlspace, Drano, Eliza, Gringo, Honeydew, Lizzy, Stitch, MacGruber, Ted Fisher aka Brown Squirrel
FNGs: 1 Ted Fisher aka Brown Squirrel
COUNT: 15
WARMUP:

– SSH’s
– Neck rolls
– Windmills forward/backwards
– Baby arm circles in cadence – forward & backwards
– Side stretch
– Cherry pickers
– Toe touch
– Down dog

THE THANG:

Mosey to CMU pile

Partner up – total reps, partner runs the island, hold high plank until everyone is done after each exercise

– 100 CMU Curls
– 100 ‘mercans
– 100 CMU Overhead tri-cep extensions
– 100 CMU law mowers
– 50 goblet squats

Mosey to field

On the sideline. PAX do exercise, then all run across field (sprint/jog pace), everyone hold al gore until all are across, then next exercise.

– 20 Big Boy Sit-Ups
– 30 LBCs
– 15 American Hammers (IC, 4-ct)
– 15 Freddy Mercuries (IC, 4-ct)
– 20 Leg lifts (IC)

MARY:

20 Hello Dollies (IC)

– Hello Dollie’s
– Jane Fondas
– Leg Extensions

ANNOUNCEMENTS: Ask Lizzy

COT:

“We call Abraham “father” not because he got God’s attention by living like a saint, but because God made something out of Abraham when he was a nobody. Isn’t that what we’ve always read in Scripture, God saying to Abraham, “I set you up as father of many peoples”? Abraham was first named “father” and then became a father because he dared to trust God to do what only God could do: raise the dead to life, with a word make something out of nothing. When everything was hopeless, Abraham believed anyway, deciding to live not on the basis of what he saw he couldn’t do but on what God said he would do. And so he was made father of a multitude of peoples. God himself said to him, “You’re going to have a big family, Abraham!” – Romans 4:17-18

“Shadrach, Meshach, and Abednego answered King Nebuchadnezzar, “Your threat means nothing to us. If you throw us in the fire, the God we serve can rescue us from your roaring furnace and anything else you might cook up, O king. But even if he doesn’t, it wouldn’t make a bit of difference, O king. We still wouldn’t serve your gods or worship the gold statue you set up.” – Daniel 3:16-18

Our God is capable of making something out of nothing. In fact, He loves to show up when we’ve got nothing left. BUT, “even if He doesn’t,” may we still be men enough to hold true.

IPC Week 0 2025

September 3, 2025 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Lizzy, Stitch, Snaggletooth (Elijah Tafao), Eliza, Drano, Dog Bite, Mermaid, slappy, Flower Pot, Ozark, Webster, Fabio (Joe Hamilton)
FNGs: None
COUNT: 12
Tellier WOD

Format
Complete the workout for time
Equipment
Cones or markers for 5-yard, 10-yard, 15-yard, and 20-yard markings
The Thang
Start timer
10 burpees
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
100 big boy sit-ups
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
100 big boy sit-ups
150 squats
5-10-15-20 yard shuttle runs
Stop timer
Modifications

Overall
Reduce rep counts
Reduce shuttle run distance
Exercise Modifications
Burpees
Flying Squirrels
Merkins
Merkins on Knees or Incline Merkins
Lunges
Mini-lunges
Big Boy Sit-ups
LBC’s or another ab exercise

[7:57 PM]
Last year, the IPC committee thought it would be a great idea to use RED (Remember Everyone Deployed) WODs as the base for all our workouts. Since F3Greenwood planted its first shovel flag 10 years ago, RED WODs have been an integral part of our fabric as every Friday is REDFriday around here.

So, this week, for week 0 we present the Tellier WOD dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said. “Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.