F3 Knoxville

Category: Shamrock

Bleacher Races

THE SCENE:  51 and clear.
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA: 

  • Phelps
  • RFTS – LIH
  • Fence steppers
  • Down/up dog
  • Tempo merkins
  • Parker merkins
  • Tempo squat
  • Squat jump 180

THA THANG:

Mosey to the track.  Starting at one goal line, sprint to the other goal line.  Every 10 yards, rotate yourself 90 degrees clockwise, so you end up running, side shuffle, bernie, side shuffle, etc.

Short mosey to point out 3 key locations.

Split into 2 teams.  We have one die with numbers 1,2,3,1,2,3.

Team 1 rolls the die, then runs to the respective location (1, 2, or 3) and to the top of the bleacher steps – then back.

While Team 1 runs, Team 2 works through a list of 10 exercises.

When first man from Team 1 returns, the other team rolls.

Once the full list of 10 exercises is worked through, knock down a cone and start again.

Repeato until one team knocks down 3 cones.

Exercises:

  • 10 Monkey Humpers (4-count)
  • 15 Mountain climbers (4-count)
  • 10 Iron Mikes (10 each leg)
  • 15 Side crunches (15 each side)
  • 15 Squat jump 180s
  • 15 BBS
  • 10 Parker Merkins
  • 15 Star jacks
  • 15 Carolina dry docks
  • 20 LBCs

MARY:

Mosey back to the flag.  Roll the die and do 10x the number for our reps;

  • Merkins
  • LBCs
  • Diamond merkins
  • BBS
  • Burpees (rolled a 3….30 burpees to finish, yuck!)

COUNT-OFF & NAME-O-RAMA

10 men and 1 2.0!

CIRCLE OF TRUST/BOM:

I’m thrilled that Shamrock is launching ShieldLock groups.  Behind your wife and kids, these close relationships with men are the most important relationships that you’ll have.  Your SL offers so many benefits – one is perspective.  They can watch your six and alert you to hazards that you can’t even see.

MOLESKIN:

Prayers for Mermaid’s wife’s aunt, Joy.  Prayers for all the kids and teachers doing standardized testing this week.  Prayers for Anchorman and his family as he returns home from a mission trip.

ANNOUNCEMENTS:

Doin’ the Shamrock Shuffle

THE SCENE: 65 degrees… Things are starting to heat around here.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
5 burpees on your own
Cherry Pickers
Tempo squats
10 Windmills in cadence
2 each of the following GET UP.  NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL 3 spaces, SQUATS

THA-THANG:
• Mosey to the football field
• EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
• Mosey back to the flag

MARY:
8 count Merkins x8
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Man o man… have you guys ever planned something with the best intentions, but it doesn’t happen that way? It happens to me more than I’d like to admit…

First off… Thank you 8 Seconds for your flexibility and willingness to switch days with me. I hear this was going to be your VQ.

Pride = Destruction
Humility = Honor

“Love each other with genuine affection, and take delight in honoring each other.”
Romans 12:10

This means have the highest respect for yourself and each other.

I challenge you to out do each other in honor.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Escape Haw Ridge 4/14 Sign Up

Sk8er hops are fun

THE SCENE:

Perfectly Gloomy
F3 WELCOME & DISCLAIMER

Administered appropriately

WARM-O-RAMA:
Side straddle Hops,Squats,BAC F/B,Cherry Pickers, Back Stretch,Mosey

THA-THANG:

Mosey around the car parking lot a few time to confuse the PAX

We then performed a “Jeremy Scott Fitness Sunday Advanced Metcon” on a Monday.

10 inchworms w/ 2 merkins, 15 river rock squat presses, 10 spiderman steps, 15 chest flys, 5 slow monkey humpers, 50 seal jacks, 50 sk8er hops w/ toe touch. Run around parking lot. Rinse and Repeat 4x

MARY:
Hello Dolly, Flutter Kicks, LBS, Heels to Heaven, 1 burpee
COUNT-OFF & NAME-O-RAMA
15 HIM
CIRCLE OF TRUST/BOM:
An empty LaCroix is easily crushed but a filled and sealed LaCroix can withstand at least 240lbs of pressure. As men, we need to be filling ourselves with God’s word, the right relationships, and accountability to others around us. That way when the trials of life come our way we are filled and sealed like a new can of LaCroix that is not easily crushed under the weight of the trials. I am thankful for F3 and the men that are in my life that hold me accountable to not drain down too empty.
MOLESKIN:

ANNOUNCEMENTS:
Haw Ridge April 14th. Sign up now and get on a team.

Shield Locks starting soon at Shamrock. Reach out to me if you are interested in locking shields with a few good men and putting another guardrail in your life to keep you on the path.

Capture the Flag

THE SCENE: Cool. clearish, Dark& lots of birds chirping
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

Side Straddle Hops (25)
Imperial Walkers (20)
Cherry Pickers (5)
Tempo Merkins (10)
Tempo Squat (20)
10 Burpees

THA-THANG:

  • What we have here is a modified version of capture the flag.  Complete with additional burpees etc.
  • -Split into two teams and then into teams
  • -The flag is located at the end of each Parking grid, for each team.
  • -To advance or move backward you must both complete the exercises in the parking space.
  • -Bear Crawl, crab walk or lunge to next spot
  • -Once you have crossed the “dead zone” you are in enemy territory and fair game for capture
  • -Capture occurs if you are in enemy territory and they (ALL) complete the exercise before you (irrespective of when you started)
  • -If “captured” you must take a lap around the school and start back at your flag
  • – No guarding. Forward or backwards movement required
  • -Poor form for speed is grounds for a punishment lap
  • Losers – Take a lap while
  • Winners – Hold an Al Gore

 

Exercises

  • 10 burpees
  • 10 squats
  • 10 mountain climbers
  • 10 smurf jacks
  • 10 merkins
  • 10 BBS
  • 10 LBC
  • 10 Monkey Humpers
  • 20 Freddie Mercuries
  • 20 Hello Dollies
  • 20 Flutter kicks
  • 10 Curls
  • 10 Squat Thrusters
  • 10 CMU swings

MARY:
Popcorn Mary.
COUNT-OFF & NAME-O-RAMA
See picture
CIRCLE OF TRUST/BOM:

  • Priorities
    • Many think your time reflects your priorities (often true)
    • For many in this circle, your time may not reflect your priorities; it may reflect your lack of priorities or your weakness in setting priorities
    • The squeaky wheel gets my time and attention
    • This is a lack of ability to set boundaries and defend your time
    • Jesus served? Yes – Jesus also prioritized his messages and his actions
    • As HIM we are capable, willing and have the heart to serve in so many ways that we can’t do it all.
    • Do you have an set of priorities well establish that guide your life?
    • Are they reflected in what you DON’T DO as well as what you DO?

MOLESKIN:

ANNOUNCEMENTS:
Get your kitchen pass for Haw Ridge..

Shamrock – Trivia

THE SCENE: 22F really dang cold
F3 WELCOME & DISCLAIMER – Yup
WARM-O-RAMA:

Run in circles 

Side Straddle hop (IC) 4 CT x 10

Quad stretch 

Tie Fighters X10 

Cherry Pickers  x5

Toe Merkins 4-ct IC – 10

THA-THANG:

For the entire workout we are going to do merkins and play trivia. 

10 Merkins, then team 1 answers 1st question within 10 seconds as we walk.  Always on the slow move. 

Then we do 10 more Merkins, then team 2 takes the next question. 

We ended up with 480 Merkins per person.

MARY:
20 more Merkins to get us to 500 for the day thanks to Mermaid’s suggestion.
COUNT-OFF & NAME-O-RAMA
14 men:  8-seconds, Slappy, Dumpster Dive, Betty, Nadia, Skid Mark, Hot Pants, Anchorman, Curry, Fabio, Kick-Flip, Mermaid, Voo Doo, Waxjob
CIRCLE OF TRUST/BOM:

Listen to words from the Holy Spirit from songs, the Bible, sermons or just out from nowhere. 

A few weeks ago while running, the Lord’s Prayer popped into my head. I was searching for what I should pray for and the Holy Spirit prompted me to pray the Lord’s Prayer.  I got stuck on the “Thy Kingdom Come” 

I spent the rest of the time considering, “What did Jesus mean by this? What did he want his disciples and future Christians to take away from this? 

When I finished my run and got back to my hotel I opened a devotional book to the next section I was planning to read titled “Meditation”

It started out with this verse – The Kingdom of God is within you (or within your grasp) says the Lord. Luke 17:21

It goes on to say “Turn, then, to God with all your heart. Forsake this wretched world and your soul shall find rest. Learn to despise external things, to devote yourself to those that are within, and you will see the kingdom of God come unto you, that kingdom which is peace and joy in the Holy Spirit.”

I found an article that helped with 3 points about it:

https://www.thegospelcoalition.org/blogs/erik-raymond/mean-pray-thy-kingdom-come/

I have pasted only parts of it below. 

Cry of Loyalty

When we pray, “Your kingdom come” there is a real sense of yearning and loyalty. We are anticipating the coming kingdom, on board with God’s agenda and that we love the King himself. Those who love the King eagerly yearn for his kingdom.

And through our prayers, it’s as if the Holy Spirit lifts our chins above our earthly horizon to see the fleet of God’s coming kingdom advancing on the open sea. And we cry, “Make haste! Come, O King and kingdom!”

Cry of Treason

When I talk about this prayer being a cry of treason I mean that Jesus is teaching his followers to pray for the overthrow of the kingdom of this world, the coup of its leader, and the establishment of a new king. This is a cry of dissatisfaction. It wants a chance.

But, please note, I am not talking about the overthrow of the U.S. government—or any other natural government. Instead, I’m talking about the spiritual government of this world, led by Satan. He is the spiritual king of this world. Scripture calls him the god of this world (2 Cor. 4:4). He has a ruling seat (Rev. 2:13). His kingdom is darkness (Col. 1:13). He planted his flag in the ground in Genesis 3. He has set up dominion by storming the castle of our minds and hearts (Eph. 2:1-3; 2 Cor. 4:1-4).

When we pray for the kingdom of God to come we are pleading for the kingdom of Satan to be toppled. Like is so often the case when a tyrant is displaced, we want his statues to be defaced, toppled, and dragged in open view. We want Satan and all of his demonic scheming, tactical assaults, deadly seduction, hissing lies, and destructive systems to be shattered!

Cry of Conquering

As we await the full realization of the inaugurated kingdom, we cry for the kingdom to come and conquer souls.

Ever since the garden of Eden, we have turned our hearts from upon God and towards ourselves and our pleasures. It is a spiritual ignorance, even a darkened ignorance. Thomas Watson observed,

Ignorance is a black veil drawn over the mind. Men by nature have a deep reach for the things of the world, and yet are ignorant of the things of God. In 1 Samuel 11.2 Nahash the Ammonite would make a covenant with Israel to thrust out their right eyes. Since the fall our left eye remains, a deep insight into worldly matters, but our right eye is thrust out, we have no saving knowledge of God. Ignorance draws the curtains around the soul so that we are blind and in darkness.

But, when God awakens a person to behold the glory of Christ, he conquers their rebellious hearts and makes them his. Those who formerly would not give Christ honor but pledged allegiance to another (John 19:14-15) are brought into the kingdom of Christ (Col. 1:13-14).

When we pray for the kingdom of God to come we are praying that God would conquer souls! And that he would shine the kingdom of grace upon the hearts of men, women, and children so that they would see and savor the kingdom of glory!

So we pray: “Lord, your kingdom come, your will be done! Conquer hearts by your Holy Spirit to set up the administration of grace in their hearts! Let them see the beauty and worth of your glory! Like Narnia melt the ice of winter and give way to the buds of grace and the dawning day of the kingdom of glory! We know you can do this and delight to do it because you’ve done it to us!”