F3 Knoxville

Category: Shamrock

Short Circuit

AO: shamrock
Q: Butterknife
PAX: Voodoo, Base Salary, Mermaid, slappy, Stitch, Butterknife
FNGs: None
COUNT: 6
WARMUP:
SSH
WINDMILLS
ARM CICLES FORWARD & BACKWARDS
TEMPO SQUATS
CHERRY :cherries: PICKERS
Walking high kicks
Walking quad stretch
Bear 🐻 crawl in hi 👋 five bear 🐻 crawl out

THE THANG:
Mosey to the CMU pile and grab a CMU. Take it with you to the circuit.

Circuit:
45 seconds at each station running the stations in between. Mixed in some skipping, shuffles, lunges, and high knees as well.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mt Eveverest
SSH
BBS
Man makers w/ 20 lb dumbbells
Lt Dans

MARY:
Pass it on… We formed an assembly line to stack the CMUs.
Cashed out with 5 burpees

ANNOUNCEMENTS:
Guardrail is passing the JUCO flag to Mailbox 10/16. Would love to have you guys join us!

COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

Birthday stuff

AO: shamrock
Q: Lizzy
PAX: Anchorman, F3 Pluto ( Hugh Nystrom), Crawlspace, Stitch, Mermaid
FNGs: None
COUNT: 6
WARMUP:
Tempo squats
Lbc then reverse
I told them how much I really don’t like ssh
Majority chose option a over b for the q choice
THE THANG:
11’s with burpees and monkey humpers bear crawl between point and b. Walk back
30 manmakers mixed in
Mosey to stadium reverse walk up the stairs backwards and 14 more manmakers mixed in. Finished off with 5 jokers at ao

MARY:

ANNOUNCEMENTS:
Broolympics coming up
COT:
Why do you wake up every day. I told the story from my experiences from being in the hospital last month.

Shamrock – Duo

AO: shamrock
Q: Anchorman
PAX: Anchorman, Flower Pot
FNGs: None
COUNT: 2
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
– 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

ANNOUNCEMENTS:

COT:
James 1:19
19 Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; 20 for the anger of man does not produce the righteousness of God.

I have been reading through The Peacemaker. It is full of scripture and advice on how to engage with conflict well. When to stand up and engage in conflict in a Christ like way and when to purposefully (not passively) decide to overlook minor offenses.

One great question to ask yourself when deciding on how to proceed is:
Will this advance the kingdom of God or just advance or benefit myself?

I don’t remember signing up

AO: shamrock
Q: Mermaid
PAX: Dumpster Dive, Crawlspace, Stitch, slappy, Flower Pot, Mermaid
FNGs: None
COUNT: 6
Q SIGNUPS had me down for the day, but I did not sign up, so we went with the calendar.

We warmed up and did a revised version of the no glove love workout, that focuses on lunges and wall squats. 10-1.

Then we did three rounds of 20 heels elevated squats, and split squats.

Next we grabbed blocks and repeated 3x the following:
20 good mornings
50 bench press
20 Curls

Finally we moseyed back to the flag where we did an ab exercise with 10 merkins in between until time expired. We all called one exercise and did 60 total merkins.

IPax Week 2

AO: shamrock
Q: Stitch
PAX: Squatter, Butterknife, Tinker, LeBling, Mermaid, Crawlspace
FNGs: None
COUNT: 7
Warmup: 800 meter run

THE THANG:

80 Merkins
Lt. Dan’s Magic Legs – 15 yards
14 Cactus Jumpsquats
Lt. Dan back

80 Coupon Plank Jacks
Murder Bunny
14 Cactus jumpsquats
Reverse murder bunny

60 Merkins
Bricklayers
14 Cactus Jumpsquats
bricklayers back

60 coupon plank jacks
Lt Dan magic legs
Repeat Cactus JS

40 merkins
bricklayers

40 coupon plank jacks
murder bunny

20 merkins
Lt. Dan

20 Coupon plank jacks

800 meter run

COT:

My son has these wristbands that have Bible verses on them. He wanted some of those and I loved that. Now, I’m not a fan of reading a single Bible verse, without context, because it’s easy to take and use them in ways they were not intended.

Anyway, I was looking through his collection the other night and one really simple one jumped out at me. It was Colossians 3:2 which says “Set your minds on things above, not on earthly things. Some translations say to seek. Seek, meaning to desire, have passion for. Well as a matter of fact, that entire day I spent all of my time and focus on earthly things. I was exhausted. I was stressed and I was feeling some despair.

Whether it was about food, money, sickness, work, responsibilities, home repairs, you name it. My day was spent focused on those things.

19 “Do not lay up for yourselves treasures on earth, where moth and rust destroy and where thieves break in and steal, 20 but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also. – Matthew 6

Store up treasures you can access today AND tomorrow. Spend your time focused on the ONE and the ones who matter most. Your mind, body and soul will also benefit today.