F3 Knoxville

Category: Shamrock

Character Building Circles Around the Track

F3 Q: 6.10.22

AO: Shamrock

0530 – 0615

[ The Scene ]

  • Comfortable cool
  • Runners came in hot from the pre-run

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this morning
  • A few things before we begin:
    • I’m not a professional
    • You’re here on your own belief
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
  • FNGs?

[ Warm o Rama ]

  • SSH: 10×4
  • Rockette: 10×4
  • Imperial Walker: 10×4
  • Army Merkin: 10×4
  • Bend and Reach: 10×4
  • Twisty: 10×4
  • Mountain Climber: 10×4

[ The Thang ]

Mosey to the track

(1) 4 POC warm-up

  • 2 end zones + 2 sides (middle of the field)
  • End zones: 10 body builders/man-makers
    • Walk to the straightaway
    • Run to the 50
  • Middle of the field on either side: 25 imperial walkers
    • Run the other 50
    • 10 body builders/man-makers

(2) Quarter Pounder

  • 2 POC: End zones
  • 1 EZ: Merkins (25)
  • 1 EZ: BBS (25)
  • Sprint (not mosey) the sides of the field
  • Rinse and repeat until you rack up 100 total reps (2 laps)
  • Start with the sprint and end up in the end zone closest to the gates

(3) 20s

  • Start at the end zone
  • Sprint to the 20 yard line
    • 2 burpees
  • Sprint back to the end zone
  • Sprint to the 40 yard line
    • 4 burpees
  • Sprint back to the end zone
  • Spring to the opposite 40 yard line
    • 6 burpees

Mosey back to the AO

[ Mary ]

Core 4

  • 25 LBCs
  • 25 American Hammers
  • 25 Flutter kicks
  • 25 Hello Dollys

Ring of Fire: merkinse

[ COT ]

  • # off — 10
  • Name o Rama — Curveball, Long Noodle, Betty, Dumpster Dive, Anchorman, Jitters, Osteen, Mermaid, Voo Doo, Steam
  • FNGs — 0
  • BOM

De Oppresso Liber

  • Latin for “to free the oppressed”

There are some things in my life that feel pretty oppressive.

“For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places.”

‭‭Ephesians‬ ‭6:12‬ ‭ESV‬‬

There’s only one person who can truly free the oppressed and his name is Jesus.

Shamrock – Treasure Hunt

THE SCENE: Hot and muggy sweat fest
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in circles 

Side shuffle then reverse 

High knees

Butt kicks

Side Straddle hop (IC) 4 CT x 10

Tie Fighter 4 CT x 10 each

Cherry Pickers x5

Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 1 set of 10 per side.

Quad stretch

THA-THANG:

Mosey to the track and field 

Round 1: start at the end zone, run to the 10 yd line do 5 Big Boys, run back to the goal line do 5 merkins. Run to the 20, do 5 BBS, run back to the 0, repeat until we have done 50 BBS, 50 merkins and a lot of running. 

Round 2 the same deal, but with 20 single flutter kicks = 200 flutter kicks and 50 merkins. 

Round 3: the same deal, but with 20 single count American Hammers = we made it to the 50 yard line so we did 100 hammers and 25 merkin. 

With 5 minutes to spare, treasure hunt, then back to the flag. Slappy found the red T-rex. 

MARY:
Twinkle toes, LBCs and more buns of steel.
COUNT-OFF & NAME-O-RAMA
12 – Voo Doo, Skid Mark, Honeydew, Betty, Pom-Pom, Dumpster Dive, Slappy, Pool Boy, Jenner, Osteen, Baby Boomer, Anchorman,
CIRCLE OF TRUST/BOM:

Matthew 6:19-21 – What do you treasure? 

From the devotions of Thomas à Kempis in “The Imitation of Christ” 

This is the greatest wisdom – to seek the kingdom of heaven through contempt of the world. It is vanity, therefore, to seek and trust in riches that perish. It is vanity also to court honor and to be puffed up with pride…It is vanity to wish for long life and to care little about a well-spent life. … It is vanity to love what passes quickly and not to look ahead where eternal joy abides. 

MOLESKIN:
Prayer for the 14 yr old kid Silas who is in the hospital with a severe head injury.

Leading Ultimate Frisburpee

THE SCENE: April showers bring May flowers… and sweat. But what do Mayflowers bring?
F3 WELCOME & DISCLAIMER – Not a Professional
WARM-O-RAMA:
The first exercise is… Mosey to the track. Partner up as we’re heading there. Extra person find a group with two good runners because today will include a lot of running in it.

Warmup in the End Zone aka “the 0-Yard” per Anchorman.
1. Lunges with a twist across
2. Finger walk – to walk (aka Inch Worm)
3. Over over under under (switch halfway)
4. High knees
5. Butt kickers
6. Side lunges with a skip (switch halfway)
7. Tennessee Rocking Chair

Final warmup lap around the track to the opposite end zone. Today we are going to be playing / doing a variant of a routine on the F3 Exicon known as “ultimate frisburpee”

THA-THANG:
We need to do a throwing warmup so everyone has a chance to get touches on the disc.

First we’ll be doing a game of hot potato – toss the disc to a fellow pax while everyone in the circle does squats. When the timer is up the person left with the disc (or who last was supposed to catch it) calls an exercise not named SSH or a SSH variant. Then we’ll do 15 reps of that exercise. Every time the disc is dropped or not caught, the PAX will do a decreasing number of burpees starting from 5, then 4, 3…

Find your partner and pick even or odd (group of 3 just figure this out).

Field size based on # of PAX (odd number rounding down to give a PAX “rest” as he will be doing alternating flutter kicks and pickle pointers in sets of 10 each with a 10 count rest after each set of two exercises)
4 (2v2) – A single 5 yard x 5 yard square for the goal aka Hot Box
6 (3v3) – A single 5 yard x 5 yard square for the goal aka Hot Box
8 (4v4) – 5 yard deep end zones, 40 yard long x 30 yard wide field
10 (5v5) – 10 yard deep end zones, 50 yard long x 30 yard wide field
12 (6v6) – 15 yard deep end zones, 60 yard long x 35 yard wide field
14 (7v7) – 20 yard deep end zones, 70 yard long x 40 yard wide field

The routine is simple: Similar to ultimate frisbee but with penalty burpees. On the 1st turnover, 5 burpees for all PAX. On the 2nd turnover, 4 burpees. On the 3rd, 3 burpees. On the 4th turnover, 2 burpess. On the 5th turnover, 1 burpee. If neither team has scored, the remainder of the point is played like regular ultimate frisbee. Burpee count resets after every point. You do not have to wait for all PAX to finish burpees to begin playing (i.e., it is advantageous to finish your burpees faster). Usually played for about 20 minutes. A PAX favorite in F3 Hampton Roads.

Our variant will be waiting for PAX to finish burpees (to give us a break and let everyone not run into each other since it was light-ish at first but eventually was fine to play). Also, after every point every PAX on the team that scores will do 5 squats and 5 merkins while the team that did not score walks to their end zone.

We ran out of time but it was super fun for everybody (& skins won).

MARY:
Ain’t nobody got time for that.

COUNT-OFF & NAME-O-RAMA
12 men having too much fun for an F3 beatdown!
CIRCLE OF TRUST/BOM:

The decision to lead (a Q or anything else)- what factors come down to it? What factors do you consider when making any decision? What should you consider? I think there are 3, but we’ll focus on the first one:

Qualifications
Ability
Desire

So I’m going to read verses on authority of those with the right qualifications. See where you fit in and see how you can properly exercise and submit to that authority in your life today:
“For rulers are not a terror to good conduct, but to bad. Would you have no fear of the one who is in authority? Then do what is good, and you will receive his approval, for he is God’s servant for your good. But if you do wrong, be afraid, for he does not bear the sword in vain. For he is the servant of God, an avenger who carries out God’s wrath on the wrongdoer.” –‭‭Romans‬ ‭13:3-4‬ ‭ESV‬‬
“So I exhort the elders among you, as a fellow elder and a witness of the sufferings of Christ, as well as a partaker in the glory that is going to be revealed: shepherd the flock of God that is among you, exercising oversight, not under compulsion, but willingly, as God would have you; not for shameful gain, but eagerly;”
“Husbands, love your wives, as Christ loved the church and gave himself up for her,” –‭‭Ephesians‬ ‭5:25‬ ‭ESV‬‬
“Greater love has no one than this, that someone lay down his life for his friends.” –‭‭John‬ ‭15:13‬ ‭ESV‬‬

So, today step into the role you’ve been given to lead – as an official of the government (which is established by God), as an elder in a church, as a husband and a father in your home, and as a friend to a brother who you’re walking with daily. God will be glorified and pleased.

MOLESKIN:
Ultimate used to be an idol in my life. I gave it up for almost 3 years and now I’m playing again. It’s still a lot of fun but with a lot more freedom than I used to. It held me captive and now it is really as the verse says:

17 Now the Lord[a] is the Spirit, and where the Spirit of the Lord is, there is freedom.” –2 Corinthians 3:17

ANNOUNCEMENTS:
Convergence July 2 at JUCO. See Slack for more info!

MURPH

The Scene
Steamy

F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama
Jogged to the pull up bars

Tha-Thang
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run

Mary
No Time

COUNT-OFF & NAME-O-RAMA
7 HIM’s
Shamrock

COT/BOM

Memorial Day Murph: Who? What? Why?

MOLESKIN:

ANNOUNCEMENTS:
Convergence at JUCO July 2nd
A sign-up sheet is forthcoming. Schedule:
5:00am – 6:00am Pre-Ruck (Optional)
6:00am – 7:00am Beatdown (Nant’an on Q)
7:15am – 8:00am Coffeeteria/Breakfast and a special 3rd F Speaker at the Hardin Valley Academy Gym (right down the street)
8:00am – EndEx

Triple 11’s

The Scene

62 and perfect

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Merkins

Seal Claps

Square Crawl

BAC F/B

Phelps

Cherry Pickers

Tha-Thang

Triple 11’s

BYOCMU travels with you the whole time

 

Travel to 10 yd line- 1 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 10 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

 

Travel to 20 yd line- 2 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 9 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

 

Travel to 30 yd line- 3 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 8 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

 

Travel to 40 yd line- 4 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 7 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

…

…

…

Travel to 90 yd line- 9 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 2 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

Called recover before we got to the opposite goal line. Most got to the 90 yd mark

Before we headed back to AO we got a nice 10 count CMU taps in.

Mary

No Time

COUNT-OFF & NAME-O-RAMA

13 HIM’s Welcome FNG “Culture Shock”

COT/BOM

Do the hard thing 

We often know exactly where to hide to not get called out in life DONT. 

Do the hard thing now so you are ready later. 

Be an asset

You don’t have to be the most talented, biggest fastest or strongest to become an asset  

MOLESKIN:

Mumble chatter was on point today. No one seemed to be a fan of the Illuminati raises but that was to be expected. BYOCMU went perfectly we had just enough. 

 

ANNOUNCEMENTS:

Convergence at JUCO July 2nd

A sign-up sheet is forthcoming.  Schedule:

5:00am – 6:00am Pre-Ruck (Optional)

6:00am – 7:00am Beatdown (Nant’an on Q)

7:15am – 8:00am Coffeeteria/Breakfast and a special 3rd F Speaker at the Hardin Valley Academy Gym (right down the street)

8:00am – EndEx