F3 Knoxville

Category: Shamrock

Snow Day Shenanigans

AO: shamrock
Q: slappy
PAX: Mermaid, Anchorman, Base Salary, Eliza, KickFlip, Skidmark, slappy, Stitch, Swifty, Voodoo, Waxjob, Oscar Meyer
FNGs: None
COUNT: 12
WARMUP:
SSH
Grady Corns
Moroccan night club
Tempo merkins
Shoulder taps
Cherry pickers

THE THANG:
On football field
-50 snow angels
Separated into 2 teams. Snowball fight. You get hit you do 5 burpees.
Round 1- you get 3 lives
Round 2- civil war – each team stands shoulder to shoulder 10 yards opposite the other team. You get 1 shot per round. If you get hit you’re out. Play until last man standing.
Round 3 – single elimination

Moved to the half pipe hill
Teams did a sled relay. Go down hill on sled stop and do 1 burpee. Run up the hill and handoff to teammate.

MARY:
Pickle pounders
Hold plank until 6:15

ANNOUNCEMENTS:
Convergence this weekend. See you all there.

COT:
I read the letter I wrote to Shamrock last year followed by the letter Mrs. Cardinal wrote to us this year.

When asked about why God chose the timing that he did, “She said, “It was because he hadn’t met F3 yet. God waited to take him until they were in your life to take care of you.” She was right. God waited…so that I would have you to walk with me through the darkest valley of my life.”

Do you believe that F3 can make a difference in the lives of men and their families? Who do you see around you that needs support? Who do you go to for support. While sad, Cardinal’s passing is a good story that all men of F3 are part of. The challenge is to make it count for yourself and others while you still can.

Honoring Cardinal

AO: shamrock
Q: Mermaid , slappy
PAX: Eliza, slappy, Bed Wetter, Mermaid, Stitch, Anchorman, Steam, Crawlspace, KickFlip, Skidmark, Commission, Honeydew, Ghost Flag (F3Knoxville)
FNGs: None
COUNT: 12
We honored Cardinal today by performing his VQ.

The Thang:
Choose two points about 100 yards from each other. At “Point A” perform Set 1 exercises, then run to “Point B” and repeat those same exercises. Run back to “Point A”.
Repeat that sequence for exercise Sets 2, 3, and 4.
Set 1
5 Burpees
5 Big Boys
5 Heels to Heaven
Set 2
10 Burpees
10 Little Baby Crunches
10 Mt. Climbers Double Count
Set 3
15 Burpees
15 Air Squats
15 Freddy Mercury’s
Set 4
20 Burpees

We retold his story and shared the impact on the F3 Nation, and challenged these men to stay on top of their health.

10 for 10

AO: shamrock
Q: Bed Wetter
PAX: Baby Boomer, Honeydew, Snaggletooth (Elijah Tafao), Skidmark, Stitch, Dumpster Dive, KickFlip, slappy, Crawlspace, Mermaid
FNGs: None
COUNT: 11
WARMUP:
7 minute stretch
Followed by 10 burpees and 2 minute plank
THE THANG:
10×10 as a group each exercise
CMU push-ups
CMU Squats
CMU OH press
CMU kettlebell swings
CMU OH Big Boys

If you finish round side straddle hop

Abs
1 minute plank
45 second CMU flutter kicks
30 second Russian twist
15 second each leg dead bug
5 burpees

Lunge Back to CMU pile
Indian run back to start

MARY:
N/A
ANNOUNCEMENTS:
Welcome to Moes on Friday
COT:
God promises that if we turn to Him in difficult times, He will give us a peace beyond belief, beyond understanding.

the peace of God guards our hearts and mental powers “by means of Christ Jesus.”

Phillipians 4:7

Frozen fingers

AO: shamrock
Q: KickFlip
PAX: Crawlspace, Oscar Meyer, Tailhook, Voodoo, Mermaid, Waxjob, slappy, Stitch, Colonel (Alex Wallace), Commission, Snaggletooth (Elijah Tafao), KickFlip
FNGs: None
COUNT: 12
WARMUP:
-Phelps
-KCP
-Ankle Taps?
-Lunge Switch?
-Projectivator
-Predator Jacks
-Merkin Jacks?
-Mosey to the blocks

THE THANG:
Carry a block to the first speed bump. Do 5 exercises, rifle carry to the next speed bump, run to the end of the road and back, then do exercises again. Repeat until the end. First bump is 10 reps each. Each successive speed bump the rep count goes up by 10.

Form 2 teams. Shuttle run to steal a tennis ball from the other team’s box and drop it in your team’s box. Repeat until Snaggletooth had enough and just blew the whole thing up.

Return the blocks. RTF.

MARY:
Plank. Each man tries to guess if the next card in a deck will be red or black. If he is right, we stay in high plank. If he is wrong, we switch to low plank (or one arm up, etc.) until a man guesses correctly – then back to high plank.

ANNOUNCEMENTS:
CONVERGENCE Jan 20th.
Upcoming Shamrock 2nd F opportunities.

COT:
Change is inevitable. Growth is intentional. Any growth that you want to experience this year – in your fitness, fellowship, faith, leadership, etc. – will NOT happen by accident. Let’s be intentional. The difference between a dream and a goal is a plan. James Clear says, goals don’t determine success. Systems determine success. Goals are good for planning your progress and systems are good for actually making progress.
Here’s a template for building a system.
1. Have a super clear description of what success will look like.
2. Develop your plan: What and when, and how. Pro tip: make changes small, obvious, and automatic.
3. Eliminate distractions (that includes good things that keep you from great things).
4. Obsess about the process, not about the results. Committing to the process is what makes the difference.

“The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to poverty.”
Proverbs 21:5

Oldie but a goodie

AO: shamrock
Q: Anchorman
PAX: Mermaid, Base Salary, Dumpster Dive (Brad Burnette), Skidmark, Stitch, Swifty, Crawlspace, Eliza, The Situation, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 11
WARMUP:
Side Straddle Hops 20-4 count

5 Merkins
Cherry Pickers: 5
5 Merkins
Tie Fighters
5 Merkins
25 Calf Raises
5 Merkins

THE THANG:
Mosey to CMU pile

Warmup to the suck!
25 Curls
25 Flutter kicks – 4-count
50 CMU Bench press
50 windshield wipers

Mosey with CMU to the covered walkway

10 Squat presses, but do 5 presses at the top before your next squat
-run short loop after each exercise
20 Hello Dolly 4-count
30 CMU rows
40 Alternating CMU Merkins
50 CMU overhead press
60 American Hammers single count
70 LBCs
80 SSH single count
90 CMU Bench Press
100 scissor kicks single count
added 10 extra CMU bench press
Return CMUs
50’ CMU drag

MARY:
Monkey Humpers

COT: Think about the positive accomplishments of 2023. Some lost weight. Some got in more Bible reading or other book reading. Maybe we invested more into our family and friends. Don’t get down about things that you didn’t accomplish, but set some goals for 2024.