F3 Knoxville

Category: 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!

Plant Trees

The Scene

Beautiful

F3 Welcome and Disclaimer

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

Warm-O-Rama

Motivators (Dumpster Dive picked to start from 5)

Cherry Pickers

Runners Lunge w/ reach

Tempo Squats

Merkins

 

Challenged everyone to go for at least one more rep above what they think they could do during this workout. We are capable of more than we think. 

 

Tha-Thang

Mosey to the CMU Pile and grab one that we will work with throughout the beatdown

 

We set up around the parking lot for 3 rounds of each exercise with a run around the median in between. Exercises as follows:

3×20 walking lunges (After 20 walking lunges, leave cmu, run around the median back to where you left off.)

3×10 thrusters (Between each thruster take 2 steps) median run between each round

3×10 Big Boy Situps (Knuckles to ground behind your head, heel tap at the top) median run between each round

Some 10 counts were sprinkled in by various HIM’s

 

New dock work up next

While group 1 went through a plank variation the second group laid down on the ground next to the dock then got up and immediately got onto the dock. 3 rounds then tap a HIM doing a plank to let them know it is their turn. The below planks were completed in the three rounds: 

Standard Plank

Crab Plank

Freestyle plank

 

Grabbed our CMU’s and headed back toward the CMU pile

 

We circled up and complete 4 rounds of the following:

40 Rocky Balboas

10 CMU swings

 

We then moseyed back to the AO.

 

Mary

We had enough time for 1 minute of flutter kicks

COUNT-OFF & NAME-O-RAMA

14 HIM’s

COT/BOM

“A society grows great when old men plant trees whose shade they know they shall never sit in.”-Greek Proverb

I changed the quote a little since none of us are old. “A society grows great when wise men plant trees whose shade they know they shall never sit in.”-Greek Proverb

Challenged everyone to break out of any self-centered loops we find ourselves in a begin to lay the groundwork for the next in line, even if we won’t reap the benefits of our labor. 

MOLESKIN:

ANNOUNCEMENTS:

Go 4th and Be Godly – There Is No “Try”

THE SCENE: 60’s. A little damp ground.
F3 WELCOME & DISCLAIMER – Administered
WARM-O-RAMA:

May the 4th be with you. In honor of Star Wars day, today we will be doing themed exercises. Some you know, some you might know, & some you might even be surprised Pool Boy is leading…

Cantina Night Club (Moroccan Night Club)
Cloud City Rocking Chair (Tennessee Rocking Chair)
Little Princess Leia’s (Little Mermaids)
Chewbacca Humpers (Monkey Humpers)
Hans Solo Release Merkins (Hand-release merkins)
Rebel Squadron Run (Falling Indian Run) past the track to the Cheatsheet merkin parking lot past the track. Do Chewbacca Humpers while we pass then fall in when 6 passes you.

THA-THANG:

11’s:
Imperial Squat Walkers
Lunge between 2 parking spaces
Hans Solo Release Merkins
Lunge between 2 parking spaces (Bear Crawl optional)
Mosey to Coruscant Manufacturing Unit (CMU) pile

Death Star – A routine done with a deck of playing cards where each suit is an exercise and each card dictates the number of reps you do of that exercise all the way up to an Ace being 14 reps. Exercise complete when all 52 cards have been flipped:

Spades – Parking Space Light Speed Suicides
Hearts – Run down to the curb and back each
Clubs – Heavy Core (PAX drawing the two cards picks
Diamond- Hans Solo Relase Merkins
Additional stuff we didn’t have time for: R2D2 & C-3PO  (aka Dora)-
Partner exercises except each round your partner start with 1 Cloud City Rocking Chair
100 Chewbacca Humpers
200 Tie Fighters (100 each way)
300 Imperial Walkers
Mosey to the Rebel Base (Shovel Flag):

MARY:
Light Saber Game for Dealer’s Choice.
Except Yoda Jacks

COUNT-OFF & NAME-O-RAMA
11 Jedi Knights
CIRCLE OF TRUST/BOM:

Do or do not, there is no try. Yoda says this and in some ways this is true & others not. But what I think Yoda means is what I’ll sum up in a different way:

God doesn’t expect more of us than we can do. Pause & think about that. He only expects what we’re capable of. But as we all know- & the past few weeks of study & rest I’ve done (legit or not, it’s a decision I made), I chose to do that.  You chose to get out here today & workout. Others chose to be on a business trip out of town, preparing for new life changes, or simply to stay at home. But you did it- you came here.

So now consider this:
“Have nothing to do with irreverent, silly myths. Rather train yourself for godliness; for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”
Have you heard the phrase ‘should implies can’? It’s simple yet profound. It’s similar to ‘do or do not, there is no try.’ If you should do something, it means you can. But even that is only what God has given us the ability to do. Today we got some bodily training on Star Wars day. But each new day, whether it’s Cinco de Mayo tomorrow, or another day 20 years from now or after this life, if we are disciplining ourselves for the purpose of godliness, it will have value now & forevermore.

MOLESKIN:
Mandolin is back! Prayed for Mandolin, Long Noodle’s wife and him, Dumpster Dive traveling and Waxjob’s adoption & financial court stuff. Good to be back after studying for and taking the PE Exam. Hilarious commentary from Dumpster Dive (especially during prayer requests) today – great mumblechatter and had a lot of fun.
ANNOUNCEMENTS:
CSAUP Escape from Haw Ridge this Friday 9pm-midnight! See Slack for details. Shamrock Flag handoff May 15.

Count It All Joy

THE SCENE: A comfortable 59 degrees and clear

WARM-O-RAMA:

15 SSH, 15 Mountain climbers, 10 temp merkins, 20 (4ct) Moroccan nightclubs, 10 squats

THA-THANG:

– “Around the World” team competition rules:

  • split into even teams (4 person minimum)
  • each team gets 2 CMUs
  • 1 team member runs to the first parking lot line with their CMU while the rest of the team performs a team exercise using the other CMU.
  • Once the 1 team member returns to the group, the team sends out another member to the next parking lot line. This process repeats until all parking lot lines have been visited by the team.
  • 1st team to make it all the way across the parking lot and return back to the rest of their team wins

Parking Lot Line Sequence:

5 burpees, 10 merkins, 15 squats

Team exercises:

Cross the river

  • each team member sits one in front of the next as in a boat. While the whole team is rowing in place, the team member in the rear will pass the CMU to the front then send it back to the rear using the opposite side
  • repeat this until it is time to send another member out to the parking lot

Over the mountain

  • Each member gets into the mountain climber position one in front of the other in a straight line.
  • The team must pass the CMU to the front of the line and back to the rear of the line using the opposite side while remaining in the mountain climber position
  • repeat this until it is time to send another member out to the parking lot

Through the desert

  • each team member is separated about 10-20 steps from another in a straight line. As everyone runs in place, the team member holding the CMU in the back runs to the person directly ahead of them and passes off the CMU, then returns back to their spot behind.
  • the next team member then takes the CMU to the person ahead of them in the same fashion. This process repeats until the gear is in the front of the line. Once in the front, the CMU comes back to the rear of the line in the same way
  • repeat this until it is time to send another member out to the parking lot

Into the swamp

  • the entire team lines up in a straight line horizontally. Once given the verbal “go” there is no stopping until the whole team is across the designated finish line.
  • the team must cross the line as one unit
  • The team will move by crab walking, and the team’s CMU must make it across the finish line however means necessary but it must be at the same time as the whole team crosses together.
  • Once across, the team must come back if time permits

The End

  • Once 1 team reaches the last line (or time runs out and the team who made it the furthest is recognized) – everyone will stop and form up together
  • All CMU’s will be returned and the group will move back to AO

MARY:

– Once back to the AO, the winning team lines up opposite the losing team(s). Each member of the winning team takes turns either choosing a card from a deck or rolling a die to determine the exercise that is to be dished out to the losing teams.

Dice:

  • 1=merkins, 2=BBS, 3=squat jumps, 4=Carolina Dry Docks, 5=toe taps, 6=iron mikes

Cards:

  • hearts= 8ct push-ups, diamonds= inchworms, club= lunges, spade= LBC, Joker= 10 burpees
  • multiply each exercise by the number on the card

 

COUNT-OFF & NAME-O-RAMA

11 HIMs

CIRCLE OF TRUST/BOM:
James 1:2-4 – count it a joy when you come across trials and hardships in your life because we can know that it is the Lord that is testing our faith which will produce patience and steadfastness. One day we will be perfect and complete in the sight of the Lord, and the trials we are put through are intentional. Built in to remind us of who we are to truly rely on!