F3 Knoxville

Category: Shamrock

Breakdancing the Morning Away

AO: shamrock
Q: Betty (Tyler Alexander)
PAX: Mermaid (Bradley Roberts), Caveman, Voodoo (Eric A), Eliza (Kevin Parrott), Betty (Tyler Alexander), Daniel Callis – Anchorman, Honeydew (Jason Childers), Fabio (Joe Hamilton), Stitch (Brad Ware), Toretto (Larry Seufert), Skidmark (Brad Coulter), Twitch, Jarde (SP?)
FNGs: None
COUNT: 13
WARMUP:
50 SSH
10 e/s TIE Fighters
Michael Phelps
Ankle Circles/Neck Circle
Cherry Pickers
Breakdancers
THE THANG:
Baseball Field/Entrance Retention Pond
20-18-16-14-12-10-8-6-4-2
Breakdancers/4 count Flutter Kicks
Baseball Field Parking Lot
20 Jump Squats – run length of parking lot – 15 HR Merkins – run length of parking lot – 20 Lunges (4 rounds)
Top Shovel Flag Lot
50-40-30-20-10
Mountain Climbers – Between each set run the length of the parking lot and back
MARY:
No time, not even for 1 burpee, everyone was sad.
ANNOUNCEMENTS:
ShamRuck is an official AO now. Come out and join us on T/TH 0515-0615 we will have an extra rucksack if you are interested.
COT:
“Nobody cares what you can do fresh…” How we perform when we are fatigued is what really matters, in life and in exercise. Physically, mentally, relationaly, or in our work. How do we perform when we are tired or overwhelmed. We have a lot of people depending on us whether we are “fresh” or not. I am challenging myself to step up through my fatigue in every area of life and level up my performance. I challenge you to do the same!

I Love the 80s – SYITG Edition

AO: shamrock
Q: Eliza (Kevin Parrott)
PAX: Oscar Meyer (Brett Harris), Ghost Flag (F3Knoxville), Dumpster Dive, LeBling (Chris LeClair), Skidmark (Brad Coulter), Betty (Tyler Alexander), Eliza (Kevin Parrott), Curry (Steve Coy), Toretto (Larry Seufert), Baby Boomer (Norm Vaughn), slappy (Nathan Evers), Stitch (Brad Ware), Rubber Duck, Twitch, Paper or Plastic, Tailhook
FNGs: None
COUNT: 16
WARMUP: SSH 10X
Jane Fonda left 10x
Jane Fonda right 10x
THE THANG: Mosey to the CMU pile and carry it to parking lot

4 corners – each corner has 4 exercises – 20 reps each = 80 reps per corner – rinse and repeat

Corner 1: merkins, big boys, lunges, shoulder tap planks
Corner 2: CMUs – Bench Press, squats, curls, swings
Corner 3: Jesus statue- step ups, dips, burpees, 25 yard run
Corner 4: Mary – Flutter kicks, American hammers, hello dollys, Freddy mercury’s
MARY: built into beatdown + 5 extra burpees
ANNOUNCEMENTS: F3 in the Nude, Dad Camp
COT: I encouraged everyone to post downrange at some point and shared my experience with long time F3 Cape Fear PAX EPO about the Magnet, the Glue, and the Dynamite. I challenged everyone to read Freed to Lead and gave a copy to Betty to read first, sign the the inside and pass it to the next PAX.

Something for everyone

AO: shamrock
Q: Tailhook (Max)
PAX: Oscar Meyer (Brett Harris), Betty (Tyler Alexander), Eliza (Kevin Parrott), Toretto (Larry Seufert), Tailhook (Max), Stitch (Brad Ware), Voodoo (Eric A), Skidmark (Brad Coulter), Curry (Steve Coy), Honeydew (Jason Childers), Baby Boomer (Norm Vaughn), Mermaid (Bradley Roberts), slappy (Nathan Evers), Freefall
FNGs: None
COUNT: 14
WARMUP: yoga style
THE THANG:

50 twinkle toes x2
40 merkins x2
20 squats
10 burpees x3
50 dips
40 American hammers
20 big boys
50 Rocky Balboas
40 step ups
30 heels to Heaven
20 Dive bombers
2+ mile running combined
MARY: none
ANNOUNCEMENTS: Dunes in the nude
COT:Recognize your fears and crush them.

Copycat Workout

Backblast! Copy Cat of Blindside’s 7/19/23 Workout
DATE: 2023-07-21
AO: #shamrock
Q: @Mermaid (Bradley Roberts)
PAX: @Mermaid (Bradley Roberts) @8 seconds (Paul Richardson) @Base Salary @Nadia (Aaron Jacques) @Voodoo (Eric A) @Caveman @Stitch (Brad Ware) @KickFlip (David Greer) @Eliza (Kevin Parrott) @Honeydew (Jason Childers) @Daniel Callis – Anchorman @Skidmark (Brad Coulter) @Dumpster Dive (Brad Burnette) @Glamper @Brick (Chris Tittle) @Fabio (Joe Hamilton) , Twitch
FNGs: None
COUNT: 17
WARMUP:
Tempo Squats x 10
Tempo Merkins x 10
Cherry Pickers x 3
THE THANG:
Two decks of cards.  Find a battle buddy, draw a card and multiply the card value by 10, and split the exercises with you battle buddy, each doing half of the total.  Once you complete the exercises, take a lap, draw a card and repeat.
The suit of the card determined the exercises.
Spades: Big Boys & Hello Dollies
Hearts: Merkins & Dips
Diamonds: Squats & Lunges
Clubs: Bench Press & Curls
Joker: 25 Thrusters eachCollect as many cards as you can and build your best poker hand.  Caveman and Twitch managed a royal flush with one wild card, which was the winner and it wasn’t close.
MARY:
We went arounf the group calling an ab exercise, and followed each with 10 merkins until time ran out.
ANNOUNCEMENTS:
F3 in the Nude 7/29/2023
COT:
The importance of using a back blast.  With Pax miner rolling out next week, we discussed the highlights and reasons for back blasts.  I was able to share information from my first workout 4 years ago and recognized the members in attendance and even could even recall the message from that workout.Prayer Requests
Dumpster Dive’s attorney friend struggling with a forced retirement due to kidney failure.
Anchorman’s daughter who is recovering from a successful tonsillectomy.

Copy Cat of Blindside’s 7/19/23 Workout

AO: shamrock
Q: Mermaid (Bradley Roberts)
PAX: Mermaid (Bradley Roberts), 8 seconds (Paul Richardson), Base Salary, Nadia (Aaron Jacques), Voodoo (Eric A), Caveman, Stitch (Brad Ware), KickFlip (David Greer), Eliza (Kevin Parrott), Honeydew (Jason Childers), Daniel Callis – Anchorman, Skidmark (Brad Coulter), Dumpster Dive (Brad Burnette), Glamper, Brick (Chris Tittle), Fabio (Joe Hamilton), Twitch
FNGs: None
COUNT: 17
WARMUP:
Tempo Squats x 10
Tempo Merkins x 10
Cherry Pickers x 3
THE THANG:
Two decks of cards. Find a battle buddy, draw a card and multiply the card value by 10, and split the exercises with you battle buddy, each doing half of the total. Once you complete the exercises, take a lap, draw a card and repeat.
The suit of the card determined the exercises.
Spades: Big Boys & Hello Dollies
Hearts: Merkins & Dips
Diamonds: Squats & Lunges
Clubs: Bench Press & Curls
Joker: 25 Thrusters each

Collect as many cards as you can and build your best poker hand. Caveman and Twitch managed a royal flush with one wild card, which was the winner and it wasn’t close.
MARY:
We went arounf the group calling an ab exercise, and followed each with 10 merkins until time ran out.
ANNOUNCEMENTS:
F3 in the Nude 7/29/2023
COT:
The importance of using a back blast. With Pax miner rolling out next week, we discussed the highlights and reasons for back blasts. I was able to share information from my first workout 4 years ago and recognized the members in attendance and even could even recall the message from that workout.

Prayer Requests
Dumpster Dive’s attorney friend struggling with a forced retirement due to kidney failure.
Anchorman’s daughter who is recovering from a successful tonsillectomy.