F3 Knoxville

Category: Shamrock

Snaggle’s Q

AO: shamrock
Q: Snaggletooth (Elijah Tafao)
PAX: Crawlspace, Stitch, Snaggletooth (Elijah Tafao), Oscar Meyer, Baby Boomer, Haggis, slappy, Anchorman, Dumpster Dive, Skidmark, Squatter, Bedwetter
FNGs: None
COUNT: 12 disciples
WARMUP:
SSH x15, imperial squawker x10, tempo merk x10, projectivator x10, 5 burpees OYO, stretch OYO, cherry pickers x5

THE THANG:
1. Mosey to bars: Pull-ups x7/other pax squats
2. Mosey to CMU: 2 equal lines for Relay: Pax curl, thruster, OHP or Tri Ext, squat, rows, BBS, flutter, blockees, etc, while relay murder bunny to ramp/rifle carry back – switch out for next pax
3. Mosey to big lot: mucho chesto
4. Mosey to football field: Battle buddy up for Fireman carry (or piggyback) to 25 then switch to 50, then switch to wheel barrow to 25, then switch to FG.
5. Freeze tag in end zone 5 minutes

MARY:
MOSEY back to START for Mary ring of fire (plank while 1 merkin around the circle-2 if time-3if time)

ANNOUNCEMENTS:
1. Rucksgiving
2. ROCO Convergence

COT:
“Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the Lord, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither. In all that he does, he prospers. The wicked are not so, but are like chaff that the wind drives away. Therefore the wicked will not stand in the judgment, nor sinners in the congregation of the righteous; for the Lord knows the way of the righteous, but the way of the wicked will perish.”
‭‭Psalm‬ ‭1‬:‭1‬-‭6‬ ‭ESV‬‬

CMU Mile

AO: shamrock
Q: Pom Pom
PAX: Anchorman, Pom Pom, slappy, Honeydew, Mermaid, Toretto, Flower Pot, Baby Boomer, Skidmark, Lizzy, Squatter, Stitch
FNGs: None
COUNT: 12
WARMUP:
– run in circle (jog, shuffle, butt kicks, high knees, jog)
– Baby arm circles forward/back x 10 ic
– Tempo Squat x 10
– Moroccan night clubs x 10 ic
– Side straddle hops x 20 ic

THE THANG:
CMU mile
– lap 1: one hand at a time. If you need to switch, set it down where you’re at and take a lap. Then you can switch. Only can run if you put the CMU down
do work until everyone is done
– lap 2/3: carry the CMU around the circle however you want. Every 2-5 mins, will stop and do 10 burpees
do work until everyone is done
– lap 4: carry the CMU any way you want. If you need to adjust, 5 burpees then continue
MARY:
– 5 cherry pickers to finish out
ANNOUNCEMENTS:

COT:
hard skills

Not merely a difficult task. Rather, things that should be running at full speed at all times without thinking. Things that are hard-wired into our routine, into our lives. Hard skills are repped and repeated so many times that they should run in the background flawlessly. These skills are what we must find to be top performers in our lives. A few hard skills that we can focus on are:
– good attitude at all times
– being a good family leader
– pursuit of faith

Rolling rolling rollin

AO: shamrock
Q: Haggis
PAX: Lizzy, Honeydew, Hot Toddy, Crawlspace, Mermaid, slappy, Squatter, Stitch
FNGs: None
COUNT: 9
WARMUP: SSH IW Tempo Merkins Don Quixote

THE THANG: mosey to football field

Rolling dice to determine our fate
White for distance (10,20,30,40,50,60)
Green Travel to distance
1 sprint
2 jog
3 bear crawl
4 lunge walk
5 Indian bear crawl
6 frog jump

Black for Work
1 Merkins
2 Squats
3 Dips
4 hello Dolly
5 flutters
6 diamond merkins

2 rounds that seemed like a lot of bear crawl and lunge walks with flutter and Squats

20 second star gazer

Sprints
20 and mosey back
55 and mosey back
5 (which was 95) and back to flag

MARY: no time

ANNOUNCEMENTS:
Brolympics tomorrow
COT:
Q shared importance of sprint distance. 2,555 days is 7 years. It’s been that long since my bone marrow transplant after battling leukemia.
Some days you wake up and have an idea as to what will happen and some days the dice of fate you give you hardship. Along the way there have been ups and downs and issues galore but thankful to be on this side of it all.
Going into my fight I was as lukewarm in life as one could be, but that quickly changed as God kept peeking through in numerous ways. It helped to have a strong support system that continues to this day and has grown with F3. It’s an honor to be out with yall in the mornings.

Togetherness

AO: shamrock
Q: Crawlspace
PAX: Baby Boomer, Crawlspace, Caveman, slappy, Skidmark, Snaggletooth (Elijah Tafao), Dumpster Dive, Mermaid, Macgruber
FNGs: None
COUNT: 9
WARMUP:
All Exercises in Cadence or in unison

– SSH (15)
– Arm Circles (15)
– Little of this/that/these/those
– Imperial squat walkers (slow cadence count) (10)
– Toe Merkins (20)
– Quad stretch
– Forward Fold
– Lunges (slow cadence count) (10)
– Inner thigh stretch left and right
– Merkins (10)

On your 6

– Freddie Mercury’s (15)
– Hello Dolly’s (15)
– Heels to Heaven (10)
– LBC’s (15)

THE THANG:

Single file line – mosey to CMU pile

Circle up:

– curls (5)
– Overhead press (5)
– Reverse Row (5) L+R

Split in 4 groups: repeat above exercises with each line doing a different exercise from the next.

Mosey to Football Field

– line up across goal line (KEEP IN STEP/LINE WITH EACH OTHER)
– Jog to 30, jog back
– Jog to 30, Bernie back
– Flip half of PAX, half jog other half Bernie in sync down and back
– Flip PAX every other one and repeat
– Bear crawl to 20, bear crawl back
– Mosey back to start

MARY:

– Mountain Climbers (25) in cadence
– Freddie Mercury’s (20) in cadence
– Hello Dolly’s (15) in cadence
– Heels to Heaven (10) in cadence
– LBC’s (20) in cadence

ANNOUNCEMENTS:
– brolympics in a few weeks (we are 2 time defending champs)

COT:

Togetherness. This workout was a “Together” workout. All exercising, counting, and moving in sync with each other. Progressing together. It’s easy to go solo, to not ask for help, to be alone as a man. It can result in us struggling alone, or winning in private. Neither is as enjoyable as the alternative. Life is just better together…it’s not always easier, but it’s better. We were made to experience life interactively amongst peers, friends, and spouses…each has their place.

I have a personal struggle with my relationship with food. It’s something that’s been demonstrated over decades that I cannot control. I’m not sure what woke me up on it, but this month is a month to fight back for me. To involve others, cause I know what failure feels like alone, and I cannot imagine any victory without accountability and involvement from others. My encouragement is to lean in to being around other trustworthy guys, invite them into some things you are enjoying or some things you may be processing through.

Contentment

AO: shamrock
Q: Anchorman
PAX: Baby Boomer, Squatter, Lizzy, LeBling, Crawlspace, Anchorman
FNGs: None
COUNT: 6

WARMUP: High knees, butt kicks, over the fence forwards and back.  Cherry pickers  Smurf Jacks – IC – 4ct x10  Quad stretch  Down Dog / Cobra  

THE THANG: Mosey to the bleachers for Cardio  run up and down all of them to the end Catch our breath Stretch  
Mosey to the Ab area 50 LBCs 50 Awkward turtles  50 Dead bugs 50 American Hammers  50 Flutter kicks    
Mosey to Leg area 30 seconds wall sit 50 toe merkins, run 1 lap.
Repeat for 3 rounds total  
Mosey to Arm area  50 Bench press 50 lawn mowers 50 CMU press 50 Curls  50 Merkins on CMU

MARY:  Dealer’s choice  

 COT:  I need constant help with contentment. I get laser focused on something like a new pair of shoes, a car, house, a watch, etc. I want what I do not have, but I have been blessed with so much. I am so thankful for what I have. My family, my health, my job, etc.
I do t want to wait until Thanksgiving to appreciate what has been given to me.