Shamrock – Page 35 – F3 Knoxville

Wise men still seek Him

December 10, 2021 Baby Boomer

THE SCENE:

A perfectly chilly mid-40s morning
WARM-O-RAMA:
Some SSHs, Tai Fighters, Merkins, and Tempo Squat Jumps to get us warm.
THA-THANG:
Mosey over to the CMU pile with a brief stop for some Rocky Balboas.

12 pains of Christmas… just like the song start at exercise 1 (which is also the number of reps for that exercise) and then run over there and back… now do exercise 2 plus 1 and then run… rinse and repeat until you get all 12 in… bonus fun for those who finish – start at 12 and do 12 reps of each exercise one more time (only a few had bonus time).

Exercises: 1-4ct SSH, 2-Hand-release Merkins, 3-Plank Jacks, 4-BBS, 5-CMU Squat Thrusters, 6-CMU Curls, 7-Jump Squats, 8-CMU American Hammers, 9-Alternating CMU Merkins, 10-CMU Goblet Squats, 11-CMU Military Press, and 12-CMU Deadlifts

Mosey back to AO after restocking the CMUs
MARY:

Howler Monkey circle where one HIM runs a lap around the circle while the rest of the PAX does Monkey Humpers… finished with motivators starting at 5.

COUNT-OFF & NAME-O-RAMA
10 HIMs no FNGs
CIRCLE OF TRUST/BOM:
Talked about the origin and tradition related to the familiar song about 12 days of Christmas – historically referred to as the time between Christmas and Epiphany (where the Magi came to worship the Christ in Bethlehem). The star and the fulfillment of Micah’s prophecy culminating in an expense journey that disrupted the local region. Christ is still interrupting culture today as wise men continue to seek Him! Remember that Jesus, our Savior, is the reason for this season of celebration.

“Now after Jesus was born in Bethlehem of Judea in the days of Herod the king, behold, wise men from the east came to Jerusalem, saying, “Where is he who has been born king of the Jews? For we saw his star when it rose and have come to worship him.” When Herod the king heard this, he was troubled, and all Jerusalem with him; and assembling all the chief priests and scribes of the people, he inquired of them where the Christ was to be born. They told him, “In Bethlehem of Judea, for so it is written by the prophet: “‘And you, O Bethlehem, in the land of Judah, are by no means least among the rulers of Judah; for from you shall come a ruler who will shepherd my people Israel.’””
‭‭Matthew‬ ‭2:1-6‬ ‭ESV‬‬

Quad Punisher

December 8, 2021 Mermaid

THE SCENE: Low 40’s misting rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 5
Cherry Pickers
Quad Stretch
THA-THANG:
Mosey to the church, at the columns perform the following:
20 lunges followed by a 30 second wall squat
19 lunges followed by a 30 second wall squat
Repeat until 1 lunge and a 30 second wall squat

Three laps of Bernie to the fence and back followed by 20 elevated (heel on curb) squats on each lap.

Mosey to the CMU pile, repeat 2x
20 curls
20 CMU Thrusters
20 Calf Raises
10 handrail pull ups

we ran until we hit one mile total for the workout, then back to the AO.

MARY:
Flutters to 20 (4ct)
big boys 10
LBC’s to 25 (4ct)
snow angels to 10
hello Dollys to 20 (4ct)
big boys until time expired
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What is your culture? Look at chick fil a and how well they operate. Part of that is training an culture, what is the culture at F3, are we picking up the 6, are we supporting the PAX, are we building people up? How can you impact culture in areas of your life to impact the greater good?
MOLESKIN:

ANNOUNCEMENTS:

A Short Circuit

December 8, 2021 Mermaid

THE SCENE: Warm enough for Wax Job to wear shorts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
We divided into groups and worked through 4 stations. Station 1 was merkins and pull ups, Station 2 was Big Boys, and Flutter Kicks, Station 3 was Bench Press and Curls, and Station 4 was Bulgarian split squats and calf raises.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We talked about finding something to be Thankful for. As we approach Thanksgiving, many of us take the things that we have for granted, house, job, relationships. Be thankful in this season of thanksgiving.
MOLESKIN:

ANNOUNCEMENTS:

Black Friday @ Shamrock

December 8, 2021 Mermaid

THE SCENE: Mild
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A quick warmup and then we jumped right into the workout
THA-THANG:
It was a very simple workout. We played match, and each card we turned over had exercises on them.

This was a pocket Q.
MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 3, Jesus’s first words (red ink) were about Baptism. We talked through this passage in our BOM.
MOLESKIN:

ANNOUNCEMENTS:

Train Train Train

December 6, 2021 Curveball

THE SCENE:

Clear	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Clear	59 ℉	81%	59 ℉	12.6 mi/h	SSW

F3 WELCOME & DISCLAIMER.
I am not a professional. I have a phone. Workout as injuries allow.

WARM-O-RAMA:

SSH (20)
Imperial Walkers (10)
SSH (15)
Tempo Merkins (10)
SSH (10)
Cherry Pickers (ARAP)
Twisties (5)

THA-THANG:
Slow mosey to the football field.

Route 66s on field. Starting at goal line and then stopping every ten yards. So, 11 places. 1 rep at first, 2 at second, 3 at third etc. 11 stops 66 total reps.
1. Merkins
2. Monkey Humpers
3. Big Boy Sit-ups

Using equipment on the track. Creating a circuit of exercises.
1. Dips (20)
2. Incline or Regular Merkins (20)
3. Pull-ups (AMRAP)
4. Bear Crawl under hurdles.
5. Up and down bleacher steps (3 trips).
Rinse and Repeat.

Back to goal line. Wheel of Exercises. App on my phone that randomly picks an exercise and rep count.
Goal line: 30 Lunges
25 yrd line: 20 Wide Merkins
50 yrd line: Squats
25 yrd line: Lunges
Goal line: 20 BBS

Mary:
LBC (17)

COUNT-OFF & NAME-O-RAMA
8 good men got in some good training.

CIRCLE OF TRUST/BOM:

MOLESKIN:
For those suffering from cancer specifically friend Matt, and girlfriend’s mother. For parenting plans and the kids that are influenced by them. For the unsaid prayers in our hearts.

ANNOUNCEMENTS: