F3 Knoxville

Category: Shamrock

Passing The Flag

THE SCENE: mid 60’s and HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:

burpees at shamrocks (34)
Mosey to the track
perform 20 lunges (10 each leg), 20 squats, 20 calf raises, run the bleachers to the other side, up/down at each set of stairs.
rinse and repeat X3
mosey to St. Patrick (where he was, not where he is)
do 11’s with dips at the circle, and merkins at the merkin mile

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Review 5 principles of F3, follow up the BOM from today, reinforce that we want it to be HARD, but you can choose to modify.

Pass the Flag to Betty
MOLESKIN:
FNG “Oh Brother Where Art Thou”

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No Glove Monday

THE SCENE: Cool and a slight rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Two laps around the parking lot, one running, one Bernie.

cherry pickers, windmills, & quad stretching
THA-THANG:
Mosey to the posts near the church

20 lunges & a 30 second wall squat
19 lunges & a 30 second wall squat
repeat to 1/30

Bernie to the curb and repeat by 5
20 elevated heel squats with a Bernie back and forth in between

Mosey to the circle where St. Patrick used to reside.
repeat by 3
10 each leg Bulgarian split squats
10 step ups
20 calf raises

Mosey through the parking lot
at the covered area of the school do the Mary
10 LBC’s in cadence
40 Flutter kicks in cadence
15 Big Boys
15 hello Dolly’s

mosey back to the flag and perform calf raises until time expires

MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Do you ever have an experience where you are seeking an answer to a problem and you discover the answer is right in front of you?
I was tired of being “overweight”, i ballooned up to 210 and knew what to do, but despite working out and running 5-6 days a week I was making no progress.  I knew I needed to make better eating decisions but didn’t want to commit.  The answer was in front of me in plain sight, but I was intentionally blind to it.
it’s been a 90 day journey, but with moderation to my eating habits I have been able to drop my weight into the mid 180’s.  This has increased my ability to “push it” during the workouts.  The answer was there all along.

In Luke 24, on the rod to Emmaus, 2 men had a similar experience they met a “stranger” and explained their sorrow that Jesus was dead.  The stranger was actually Jesus, but they were blind to that.  Jessie eventually reveals himself and they found the answer they were seeking.  (This is a massive paraphrase, lol).

This revelation was life altering.  What exists in your life that you are missing that is hiding in plain sight?  Are you burying your head and being ignorant, are you seeking the answer?  Sometimes what you seek, like my weight, is obvious, and owning up to your shortcomings will reveal the answer.

MOLESKIN:

ANNOUNCEMENTS:
Passing the flag to Betty on 5/25

A “Blessed” Sweat Fest

THE SCENE: Not too hot, but incredibly HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No Side Straddle Hops, those are only done when Pool Boy is in attendance.
Baby Arm Circles
Windmills
Cherry Pickers
mosey
THA-THANG:
Pick up CMU’s, and jump into a circuit style workout.
6 stations, workout for 50 seconds, with 10 seconds to rotate.  Hit each station 6 times or until we run out of time.  Push your heart rate knowing you have a built in break.  You can tailor this to any skill level, no counting, and very social.
The stations are as follows:
Merkins
Thrusters
Bench Press
Curls
Burpees
rest
that is it, rinse and repeat 6 times for a total of 36 minutes

MARY:
We had time for a short round of LBC’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What do you think of when someone says “have a blessed day”???  What does that mean?  I struggle with that because of what we consider a blessing might be.  Is a blessing being healthy, wealthy, and wise?  It could be, but in Matthew 5, the beginning of the Sermon on the Mount begins with the Beatitudes.  Some of these statements run counter to culture.  They don’t once reference health, wealth, or wisdom.  You could translate Blessed to mean Happy, and if you read these in that manner, it flips the notion of a blessing on its head.

1.“Blessed are the poor in spirit, for theirs is the Kingdom of Heaven.”
[MEANING]
It means that the people who are “poor in spirit,” or humble, can be with God in Heaven.
2.“Blessed are they who mourn, for they shall be comforted.”
[MEANING]
It means that people who are suffering will be taken care of by The Lord.
3.“Blessed are the meek, for they shall inherit the earth.”
[MEANING]
It means that the ones who are humble are going to be the “heirs of the earth,” or in other words, leaders.
4.“Blessed are they who hunger and thirst for righteousness, for they shall be filled.”
[MEANING]
It means that the ones who are after what is right will get what they want.
5.“Blessed are the merciful, for they shall obtain mercy.”
[MEANING]
It means that the ones who have mercy on the less fortunate will get mercy from them.
6.“Blessed are the pure in heart, for they shall see God.”
[MEANING]
It means that the ones who do not sin and keep their hearts pure are the ones who will go to Heaven.
7.“Blessed are the peacemakers, for they shall be called children of God.”
[MEANING]
It means that if you bring peace into the world, God will call you His son.
8.“Blessed are they that have been persecuted for righteousness’ sake, for theirs is the Kingdom of Heaven.”
[MEANING]
It means that if you do what is right and you know that it is right but people believe it to be wrong, you will go to Heaven.

To be “blessed” isn’t always happy in the moment, but these blessing truly bring you closer to Jesus.  So when someone tells you to “have a blessed day”, take a moment to ponder that meaning, and use it to check yourself to see how you are “blessed” form the list above.  If you tell someone to have a blessed day, are you telling them (#2) that you are wishing suffering upon them?  Are you wishing (#8) persecution upon them?  I do not have the correct answer here, and I am not trying to discourage anyone from using that phrase, but I think that phrase carries a significant amount of weight that is often lost in the moment.  So use this to reflect on your own blessings when you hear this phrase.  Consider how you can draw nearer to Jesus, and the model that it takes to follow him, because it certainly isn’t about health, wealth, and wisdom.

MOLESKIN:
Mandolin has the Rona.
Pray for an F3 Brother at Juco who has been served with divorce papers.
Pringle will be having hip replacement surgery on 6/6.
ANNOUNCEMENTS:
5/25 we will celebrate the 2 year anniversary of Shamrock, and we will pass the flag to Betty and crown him the new AOQ of Shamrock.

Passionate 15 to 1

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
62 ℉ 94% 63 ℉ 4.3 mi/h SW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

Slow mosey to track.  On the way, 4 Cherry Pickers, 10 Happy Jacks, 10 Rockettes, 10 Windmills.

THA-THANG:

On the way to the bleachers each PAX grabs two light weights. Either 2.5 or 5 lbs each.

Rep counts of 15-14-13…3-2-1 for each of these four exercises. After the exercises, run to top of bleachers and back down. Then repeat four exercises with -1 rep count.
Merkins
Monkey Humpers
Big Boy Situps
Bent over Flys (using the previously grabbed weights).

Mosey to goal line on field. Every 10 yards
10 Tricep Extensions (with weights)
10 Lateral Flys
10 Donkey Kicks (10 each leg)
10 Chest Flys (with weights) Heels to Heaven Combination Move. On six, Arms and Legs toward sky. Fly movement with arms first, then Leg lower and raise second. That = 1.

No time left. Haul ass back to AO.

MARY:
No time for Mary.
COUNT-OFF & NAME-O-RAMA
10 Brothers.
CIRCLE OF TRUST/BOM:

Because of reminders and thoughts due to graduation week, I wanted to look again at how I approach completing a task. Did I do it in a way that I am proud of. With passion. Or did I just check off a box. So, the goal is to take on endeavors with passion and not to settle. Whether that’s a workout or with faith or family or job etc..

“There is no passion in playing small, in settling for a life that is less than the one you are capable of living.” – Nelson Mandela

 

MOLESKIN:
For our friend Mike and his battle with anxiety. For Selena and her decision to continue with her pregnancy. And for all of the families that have volunteered to step up and help her including the adoption of her baby. For all of those struggling with the issue of unplanned pregnancy. For all of those graduating and heading in to the real world. And for all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Flag handover Friday 5/25 at Shamrock.

Shamrock – Ring of Fire Roller Coaster

THE SCENE: 68F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 – 4 ct SSH, 10 Merkins, 10 Tie Fighters, 15-4 count flutter kicks.

THA-THANG:

To celebrate our 2 year anniversary we did Jumping Spiders at every shamrock on the road. This was a terrible idea, but according to the internet Plymetric pushups are really good for burning goo and building muscle. I think we had 34 shamrock stops, so 68 of these.

After recovering with a short walk the crew did not kill me, so we moved on to get a tour of the ring of fire roller coaster.

#1 pick your poison and make you way around the round brick enclosure with dips, incline merkins, decline wall crawl or box jumps.

Bunny Hop to #2

#2 Basketball Merkins – 10 alternating, roll ball to opposite hand and do an offset merkin, then roll it back.

Bear crawl to #3 “What’s up Doc” (TM by Baby Boomer)

#3 Grab a CMU, toss it up to the landing, hoist your sack of meat up, grab the CMU, run down the steps, and repeat for 3 times total.

Run to the covered walkway.

#4 Grab a CMU – 25 curls + 25

Run to #5

#5 Small weights / rocks (pink weights for Jenner) – 50 behind the back tricep flutters

Run to #6

#6 CMU drag from curb to curb, then back to curb.

Start over at the ring of fire.

11 men somehow managed to wrangle up all 18 CMUs to return to the pile.

MARY:
10 buns of steel each side, 20 – 4 count flutter kicks, 15-4 count LBCs
COUNT-OFF & NAME-O-RAMA
11- Jitters, Curveball, Voo Doo, Mandolin, Honeydew, Long Noodle, Dumpster Dive, Jenner, Baby Boomer, Commission, Anchorman
CIRCLE OF TRUST/BOM:
2 years at Shamrock has been a huge blessing to me. I look forward to showing up in the gloom everyday. We have a strong band of brothers and I hope we continue to reach out to friends, family and strangers to invite them in to this group.

Psalms 133:1 Behold, how good and how pleasant it is for brethren to dwell together in unity!

MOLESKIN:
Baby Boomer’s friend Brad who is recovering from a heart attack. Pom pom to stay safe during his competition. Jenner for health and MCAT prep stress.
ANNOUNCEMENTS:
Flag handoff on May 25th!