F3 Knoxville

Category: Shamrock

Post Rain Dance

AO: shamrock
Q: Stitch
PAX: slappy, Tinker, Honeydew, Squatter, MacGruber
FNGs: None
COUNT: 6
WARMUP:
SSH
Tempo Squats
Hillbilly walkers
Hallelujahs
Cherry Pickers
Stretch

THE THANG:
Mosey to the field/track

25 merkins
25 squats
25 Mountain Climbers (2 count)
25 wall dips
1 LAP around

Repeat 3 more times for total of 1 mile and 100 reps of each exercise

Slowsy back to base. 15 burpees

Slowsy to the back lot. One mosey around the short block to the rock and back to base for 10 more burpees.

Mary:
Flutter kicks
Box cutters
American hammers
Freddy’s
LBCs
Pickle pointers

ANNOUNCEMENTS:
Haw Ridge ’25 – March 28. Save the date!

COT:
Nothing profound today but I was thinking about what Slappy said on Wednesday. What does it mean to be a friend?

“And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.”
‭‭Hebrews‬ ‭10‬:‭24‬-‭25‬

Notice the action words here. Just like Emerson’s quote…”BE a friend”.
There’s stir up, love, good works, meet together, encourage. These are all intentional things. We are called to honor and glorify God. The same God that loved us when we were unloving, while we were sinners.

The challenge: What’s one action thing you can do this week for someone else? It could be a relative, a coworker, a distant friend. Write their names down. Pray for them. Send a text or a card. Meet with them. Let them know you are there and thinking about them.

DORA DORA DORA!

AO: shamrock
Q: slappy
PAX: Base Salary, Commission, Lizzy, Gulliver, Hot Pants, Squatter, Mermaid, Stitch, Crawlspace
FNGs: None
COUNT: 10
The best day of your lifestarts now

WARMUP:
-project-o-vators
-Moroccan nightclubs
-cherry pickers
-twistys
-other stretches

THE THANG:
1. Shamrock Shuffle – did alternating burpees and stark jacks on each shamrock
2. On the practice field we did the following Dora style
-100 HR merkins
-200 shoulder taps (2ct)
-300 big boy w/ American hammer twist on the up
-partner runs to the other endzone and back

MARY:
Nope

ANNOUNCEMENTS:
1. !!!ESCAPE FROM HAW RIDGE IS 3-28-25!!!
2. F3 networking is on 2-19
3. Join Roco at the ice bears game
4. Lunch next Wednesday 1130 at horn o plenty

COT:
I challenge myself and everyone else in our group to stop taking potential F3 friendships for granted. I’ve known some of you guys for a long time and yet I don’t really know who some of you are. It starts with (me) or yourself to decide if you’re gonna be part of a friend group that meets up to work out in the mornings to face a challenge together and grow. Move out of the shallow and swim to the deep.

“The only way to have a friend is to be one” Ralph Waldo Emerson

Keep Moving

AO: shamrock
Q: Voodoo
PAX: Smoked Pickle, slappy, Tinker, Stitch, Dumpster Dive, Anchorman, Skidmark, Crawlspace, Mermaid, Honeydew, Macgruber
FNGs: None
COUNT: 12
WARMUP: Check

THE THANG:

Moseyed to large parking lot. Everyone paired up. One held the following while the other ran. Switch when your partner gets back
-leg lift
-plank
-wall sit

Completed two round and then switched to some 11s

Set 1
-split squats
-heels to heaven

Set 2
-T merks
-box cutters

Slowsed back to flag

MARY:
Jane Fonda’s and flutters to time

ANNOUNCEMENTS:

COT:
Shared an area of my life where I’ve put off something I know that needs to be done.

Lights and Dice

AO: shamrock
Q: Stitch
PAX: slappy, Anchorman, Waxjob, Honeydew, Crawlspace, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 7
WARMUP:
SSH
Hillbilly Walkers
Grady Corns
Shoulder Taps
Hallelujahs
Cherry Pickers

THE THANG:
Mosey to the football field

Line up at the goalline. The Q will start by throwing the frisbee down field. Wherever it lands, we run and do a set of exercises. The number of reps will be determined by the roll of 3 dice inside the frisbee. If a triple is rolled, we do the exercise and then jog one lap around the field and back to our place. Next man throws, and we take turns all the way to the other goalline. Next trip back starts a new exercise.

1. Merkins
2. Bobby Hurleys
3. 2 CT Freddy’s
4. SSH
5. Dips
6. Squats
7. Box Cutters
8. Burpees

Worked in a couple more laps up and down with frisbee throws and if dropped, all did 2 burpees.

MARY:
Side crunches
Heels to Heaven
American Hammers
Plank leg lifts

COT:
I came across this passage while reading on Sunday morning…

“Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort, who comforts us in all our affliction, so that we may be able to comfort those who are in any affliction, with the comfort with which we ourselves are comforted by God.” – 2 COR 1:3-4

It’s a bit repetitive but there’s a point to be made! The words “All comfort” here are founded in the ancient Greek word paraklesis, which also means “to come alongside and help”. To strengthen. Make stronger. The latin word for comfort is fortis, which also means Brave.

And when you read through the remaining passage, it becomes clear that “comfort” is truly moving us from weakness to strength.

“…so that WE may be able to comfort those who are in any affliction, with the comfort with which we are comforted by God.”

The WE here is us! God enables us to bring comfort to others. F3 is the WE. Look at the comfort and strengthening we brought to Cardinal’s wife and children. Look at how we give, support and pray for one another. We are not the comfort of God, but we can use our gifts, our resources, and our fellowship to bring comfort to others.

So many of us are dealing with something. Life is hard! If you need prayer and support, let me know. Talk to somebody. If you can be that one to pray and support, reach out. We are all in this together.

Double the fun

AO: shamrock
Q: Anchorman
PAX: slappy, Honeydew, Crawlspace, Stitch, Baby Boomer, Mermaid, Skidmark, Anchorman
FNGs: None
COUNT: 8
WARMUP:
Circle run

Side Straddle Hops 10-4 count

Tie Fighters 10-4 count each way

Cherry Pickers 5

LBCs – 25 OYO

Stretch: Quads, Down Dog, Up Dog

THE THANG:
Mosey to turf

– Ab station – 45 seconds each

– Alternating Knee Pull

– 5 – Circles – Toes pointing up

– Slow Bicycle Knees to Elbow

– Pilates 100 – Elevate back and pump arms fast

– Plank Merkin – roll down forward then back

– Side Crunch Toe Touch

– Flip it

– Plank Knee Touches – Down Down Up Up

– Fire Hydrant – Knee into chest then out to pee – right leg

– Left leg

Mosey to CMU pile

– 25 – Bench press
– 25 – Heavy Squats
– 25 – Rows
– 25 – Heavy Calf Raises
– Go for a little run to the loading dock to climb up and run back

– 50 – Bench, Squats, Rows, Calf, then run again
– Double up CMUs – for 25 Bench with buddy helping, then double CMU squats, rows, calf, then run.

MARY: 25 dips and 25 merkins

ANNOUNCEMENTS:

COT:
Psalm 145:14

The Lord upholds all who fall
    and lifts up all who are bowed down.

This verse speaks to me right now. I was a bit in a slump spiritually. I think the Christmas season really wore me out this year. It pissed me off how all the “Christmas” things pulled me away from the whole point of the season.
This verse encourages me because Jesus loves to find us in these low seasons so he can pick us back up and walk with us.