F3 Knoxville

Category: Shamrock

Go you Chicken Fat, Go!

AO: shamrock
Q: Eliza
PAX: Dumpster Dive, Base Salary, Curveball, Eliza, LeBling, Lizzy, Mermaid, Waxjob, Stitch
FNGs: None
COUNT: 9
WARMUP: “Go you Chicken Fat Go!”- Robert Preston complete with exercises

THE THANG: Part I: Mosey to the Pavillion. Complete sets of 12,10,8,6,4,2 of Step Ups, Derkins, Dips

Part II: Grab 2 CMUs. Murder bunny Merkin 6 parking spaces. 25 bench press, 25 curls. Lunge walk back to first CMU. 25 American Hammers, 25 Flutters. Lunge walk back and repeat exercises. Farmer carry back and rack em.

Part III: Elevens- squats and iron mikes OR rocky balboas

MARY: hello dolly’s, snow angels, captain thors

ANNOUNCEMENTS: respect q Wednesday with Stitch

COT: Post downrange even if it’s locally.

Mortenson’s Big Question

AO: shamrock
Q: slappy
PAX: Curveball, Eliza, Waxjob
FNGs: None
COUNT: 4

WARMUP:
-back rotation stretch
-Mario’s
-armcircles
-wine mixers
-tempo merkins

THE THANG:
Running back and forth between the school entrance cover and the stadium entrance cover. Do 2 of the 20 listed exercises 17 reps each. Keep moving the whole time. Go back and forth between covered areas until Mary.

MARY:
Yup. Core stuff till times up

ANNOUNCEMENTS:
-lunch Friday
-Escape from Haw Ridge sign up & t-shirt order

COT:
Chris Mortenson died earlier this week from throat cancer. He was known as a classy and likable NFL journalist. He was entertaining, interesting, and players trusted him. He broke many important stories over the years, Such as the retirement of Peyton manning, and covered 33 NFL drafts. I found an interview that he did and I found his respons

“The one question (s) you should ask is-is there a God? Is Jesus who he said he was? What does that mean for me?”

Nothing about going for greatness. Making the most of life. Reaching for dreams. What it takes to be successful. Nope not that..

Just…”is Jesus who he said that he was?”

x.com/JasonRomano/status/1764420985732616282?s=20

Battleship at the Shammy

AO: shamrock
Q: KickFlip
PAX: Commission, slappy, LeBling, Oscar Meyer, Stitch, Gringo, Honeydew, Mermaid, Jardet, Anchorman, Eliza, Base Salary, Curveball, Crawlspace, Toretto, KickFlip, Snaggletooth (Elijah Tafao), Nutcracker (2.0)
FNGs: None
COUNT: 17
WARMUP: RFTS/LIH, Cherry pickers, TIE fighters, down dog, $tretch, merkins, mountain climbers, predator jacks, walking stretch kicks, walking fence steppers. Mosey to the big parking lot.

THE THANG:
Divide into two teams for Battleship. 5 sets of cones set out facing each other. Run and grab a tennis ball, sprint to your far side, sprint to a battle station and perform the exercise on the cardboard, fire your tennis ball at the other team’s ships. Repeat until one team sinks all of the other team’s ship.

Team 1 wins Round 1. Team 2 wins Round 2.

Teams hold plank while 1 man sprints to collect a tennis ball and comes back. First team to 17 balls is our winner.

MARY:
“Turn it Up” by Oh the Larceny. Burpee each time the song says “Turn it Up” – SSH the rest of the time. Crawlspace and Toretto finished and hereby join Erector in the PAX Hall of Fame as men who have completed this challenge!

ANNOUNCEMENTS: Mermaid’s home tonight, Rainbow Falls hike tomorrow, Mountain Biking AO launches Monday, Escape From Haw Ridge April 5th – details for all these are on Slack.

COT:
Tagged on to Crawlspace’s COT from Wednesday – specifically about having discipline over your thoughts.

Take every thought captive…and make it obedient to Christ… 2 Corinthians 10:5

Philippians 4:8
“…whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”

Let’s work to get really good at realizing when our thoughts are negative and we are daydreaming about guilt, mistakes, slights (real or imagined), and other unhelpful darkness where (whiny voice) “I’m the victim…” Let’s get good at shifting out of that mindset and into virtuous thinking. One of the best ways to shift from negative thinking to positive thinking is by expressing gratitude.

Toby Keith Tribute

AO: shamrock
Q: slappy
PAX: Mermaid, Curveball, LeBling, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 5
WARMUP:
10 project-o-vators
10 Grady corns
Twistys
Cherry pickers
10 Tempo squats
10 Tempo merkins

THE THANG:
Ran around the building and came back to the school entrance cover. About 25 cards w various exercises were space out in a big circle. We started on a different card and went around the circle doing 10 of each. After round 1 we ran around the building and started round 2. We flipped the cards to find new exercises to do. Same thing again. 10 of each then ran around the building. Final round was 5 each of whichever side you preferred then pick up the card for clean up. Then mosey back to flag. We listened to Toby Keith’s greatest hits the whole time. I forgot to bring Red Solo cups for a prop. Next time I’m gonna do this.

MARY:
1 min plank hold till 615

ANNOUNCEMENTS:
-Big ball converg this weekend
-Escape from Haw Ridge 4-5-24

COT:
Toby Keith died last week of stomach cancer. He had become one of my favorites over the past 20 years or so. He was big, fun, and talented. He loved America and Soldiers. Go listen to the greatest hits, he was fun. He will be missed.

I was moved by the way his daughter responded to his death. She of course recognized his talent and that they would miss him badly. More importantly she was thankful to have a dad that was always there and present for her and she took comfort in knowing that because of his faith he is now with Jesus.

So with this in mind I asked what will your legacy be? Will your legacy of a father, husband, son, or friend be appreciated or regrettable? Do you leave a legacy of faith in Jesus for others to follow? Death appears to be all around us and it’s coming for us all. What will people say about you? What are the most important things?

You vs You

AO: shamrock
Q: KickFlip
PAX: Mermaid, Anchorman, Voodoo, Curveball, Snaggletooth (Elijah Tafao), Commission, Stitch, KickFlip
FNGs: None
COUNT: 8
WARMUP: RFTS/LIH, Up/Down Dogg, shoulder taps, run on the football field.

THE THANG: Partner up. max merkins in 1 min. max BBS in 1 min. Record scores. 2-mile run. Record times.

MARY: Mountain climbers, big booties (or something like that – it was Anchorman’s call).

ANNOUNCEMENTS:
COT: To be a HIM, F3 promotes the idea of “Living Third”. Live for God first, family second, and self third. It seems a paradox, but one of the best ways you can love your family is to serve them second – and put God and your faith first. A selfless and sacrificial love for your family comes from a 1) pure heart, 2) good conscience, and 3) sincere faith (1 Tim 1:5). Seek those things first – and then you will be able to serve and love your family out of abundance. Putting your family second to God – prioritizing your faith and heart and virtue – is loving your family BETTER than putting them first.

Prayers for Eliza’s wife, Megan – for Anchorman’s travel – for Mermaid’s friend, Adam.