F3 Knoxville

Category: Shamrock

Monday Funday

The Scene

Beautiful

F3 Welcome and Disclaimer

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

Warm-O-Rama

Side Straddle Hops

Seal Claps 4 count

Inch Worms w/ merkin

Tempo Squats

Imperial Walkers

Tha-Thang

Mosey to the church courtyard

ATM’s 

15 Alternating Shoulder Taps (4 count)

10 Tempo Merkins (4 Count)

10 Fast Merkins

Mosey to Cedar Bluff Rd entrance of Shamrock stopping for 10 4ct Monkey Humpers before crossing and heading to the Cedar Bluff Elementary Stairs.

Dora 1 2 3

Partner 1 performs exercises while Partner 2 goes up and down the stairs twice. 

100 Inch Worms

200 Heel Elevated Squats 

300 Little Mermaids (Did not get to these)

 

Mosey to the parking lot by Cedar Bluff and get 20 Little Mermaids in so we got a taste of the 300

 

Mosey to Cedar Bluff Rd stopping for 10 more 4ct Monkey Humpers and a 10 count pickle pounders before crossing and heading to the AO. (We did not get any honks)

 

BLIMPS in the FIA parking lot

5 Burpees

10 Lunges (5 each leg)

15 Imperial Walkers (we did single count)

20 Merkins

25 Plank Jacks

30 Squats

Mary

No Time

COUNT-OFF & NAME-O-RAMA

15 HIM’s

COT/BOM

Matthew 27:22-44

 

If we downplay the sin in our lives then we are cheapening the grace God has given to us. 

MOLESKIN:

ANNOUNCEMENTS:

Comeback Kids

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
50 ℉ 100% 49 ℉ 3.5 mi/h SSW

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

WARM-O-RAMA:

25 SSHs,  15 Imperial Storm Troopers, 15 Grady Corns, 15 Rockettes, 4 Cherry Pickers.

THA-THANG:

Mosey 1/3 way to CMU pile.

20 Hindu Squats, 1 Push up
19 Hindu Squats, 2 Push ups
18 Hindu Squats, 3 Push ups
…continue this pattern until…
2 Hindu Squats, 19 Push ups
1 Hindu Squats, 20 Push ups

Mosey another 1/3 way to CMU pile.

SheHateMe
10 Lunges (20 movements)
10 Burps (Burpees without the pushup and the standing)
10 Pushups.
No Rest RnR (about 4 rounds) As many sets as you can, for as long as the QIC deems necessary.

Mosey rest of way to CMU pile and grab one. Only one and circle up.

10 CPRs. (Combination of 3 Arm exercises with CMU. Starting position like doing curls and done all together in a 4-Count cadence: 1 = “C”url, 2 = Overhead “P”ress, 3 = Tricep “R”aise, 4 = Return to starting position. )

Gorilla Complex
With a CMU 8 Curls For Girls, 8 High Pulls, 8 Overhead Presses, 8 Tricep Extensions, then drop coupon for 8 Merkins. Follow this up by a quick mosey for a brief upper body recovery, typically no more than 50 yards. Rinse and Repeat 8 Times. We only got 5 Times in.

Mosey back to AO
MARY:
20 Flutter Kicks
15 LBCs
12 Pickle Pounders.
COUNT-OFF & NAME-O-RAMA
10 Brothers including FNG Tacklebox.
CIRCLE OF TRUST/BOM:

Kansas overcame a 16 point deficit in NCAA championship game to win it. Sorry Voodoo and all you NC fans. Kansas didn’t give up and it should remind you that if it’s important don’t give up. Whether that’s a sporting event, job, or your relationship with God. F3 brothers will be there to help, if needed. Also, don’t let up if you’re in a good position. Again, our F3 brothers can help maintain your position if you feel it slipping away.

 

MOLESKIN:
For all of the people of Ukraine. For the family members of people in Ukraine and Russia that are struggling with worry etc. For continued health of Pom Pom, his M Bailey, and their little girl. For all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

CSAUP at Haw’s Ridge in May 6th.
April 9 & 23: OTB Workouts at the NEW Kingston AO, Rampart! 7:00 AM, Fort Southwest Point.

Progressive EMOM

THE SCENE: Pretty nice morning, just a tad bit sneaky cold

F3 WELCOME & DISCLAIMER: Done and Done Well

WARM-O-RAMA:

Blindside’s Standard Warm-up: 

SSH IC x20 | LBAC x10 IC each way | Little of This, Little of That | Abe Vigoda IC x10| Tempo Squats IC x10 

THA-THANG:

Mosey to the main school parking lot by construction fence for several rounds of EMOM

  • Rounds 1-5:
    • 4 Merkins
    • 4 BBS
    • 2 Squats 
    • 2 Burpees

Sprint to the end of the parking lot and back 

  • Rounds 6-10: 
    • 4 Diamond Merkins 
    • 4 American Hammers
    • 2 Jump Squats
    • 2 Burpees 

Run to the end of the parking lot, back, halfway, and back 

  • Rounds 11-15: 
    • 4 Merkins 
    • 4 Diamond Merkins
    • 4 BBS 
    • 4 American Hammers 
    • 2 Squats 
    • 2 Jump Squats
    • 4 Burpees 

Run to the end of the parking lot and back 

  • Rounds 16 & 17:
    • 4 Merkins 
    • 4 BBS
    • 2 Squats
    • 2 Burpees 
  • Rounds 18 & 19:
    • 4 Diamond Merkins
    • 4 American Hammers 
    • 2 Jump Squats 
    • 2 Burpees 
  • Round 20: 
    • 4 Merkins 
    • 4 Diamond Merkins
    • 4 BBS
    • 4 American Hammers
    • 2 Squats
    • 2 Jump Squats 
    • 4 Burpees

Mosey around the construction, through the B-Building walkway, and back to the AO

MARY:

For the first time in this Q’s F3 Career, we had a FULL 7 mins of Mary

Hello Dolly IC x 30 | Snow Angels IC x 25 | Pickle Pounders IC x 25 | Get Ups OYO x10 | Freddie Mercury IC x30 | Flutter Kicks IC x30

COUNT-OFF & NAME-O-RAMA

12 HIMs; 0 FNGs; 2 Pre-Runners 

CIRCLE OF TRUST/BOM:

“When you do things right, people won’t be sure you’ve done anything at all.”

-God Entity from Futurama

Feeling Lucky at Shamrock

THE SCENE:   30 and clear
F3 WELCOME & DISCLAIMER: Nah, nobody new. 
WARM-O-RAMA:

  • SSH
  • Moroccan nightclub
  • phelps
  • RFTS / LIH
  • Cobra / Up dog
  • Tempo merkin
  • Mountain climbers
  • Mosey

THA THANG:

  • Starting at one side of the parking lot, bear crawl to the first light, 30 merkins, mosey to the end
  • Plank.  3…2…1… sprint back to where we started!
  • bear crawl to the second light, 20 merkins, mosey to the end
  • Plank.  3…2…1… sprint back to where we started!
  • bear crawl to the end, 10 merkins

Galway hookers

Mosey to the CMU pile and grab your favorite;

Break into two teams and spread out ~100 ft.  In between the teams are 14 cones – half are standing up and half are laying down.  Two teams race each other.  One team is trying to knock all the cones down, the other team is trying to stand all the cones up.  Individuals pull a card, do the exercise, then sprint to the cone and knock one down or stand one up.  Continue until all cards are used.  Exercises included;

  • 30 CMU Curls
  • 15 Heavy Freddy (4-ct)
  • Single arm row, 10 each
  • 15 Heel taps
  • 16 Lunges
  • 20 heavy LBCs
  • Uneven Merkins 10 each side
  • 10 BBS + Press
  • 30 Calf Raises
  • 15 Heavy American Hammer (4-ct)
  • 20 Alpos
  • 20 Overhead Squats
  • 20 Good mornings
  • 25 Shoulder press
  • 20 CMU Swings
  • 25 Squats
  • 25 Tri extension
  • 10 Burpee Jumpovers
  • Single arm Shoulder press 10 each side
  • 5 Blockees
  • 20 Wide Derkins

 

Feeling lucky?  Circle up.  Perform exercise one, then roll a die.  If we roll a “1” – move on to exercise 2.  If we don’t roll a “1” – do exercise 1 again and roll – repeat until we roll a 1.  Go through the full list – rolling for 1, then 2, then 3…etc.  Exercises were;

  1. 10 Derkins
  2. 10 Squats
  3. 10 Heavy Freddy
  4. 10 Curls
  5. 10 Triceps
  6. 10 Thrusters

 

MARY:

Circle up.  Pax choice.

  • Angel crunches
  • BBS
  • SSH
  • Hello dolly

COUNT-OFF & NAME-O-RAMA

Me and 12 fine men of the Shamrock 

CIRCLE OF TRUST/BOM: 

F3 is more than a workout.  If you are really investing yourself and opening yourself up to your PAX, then you are building deep and meaningful friendships that will sustain you through good times and bad.  It is such a unique and special thing, and I don’t know of a better group of men out there.

How do you invest yourself in deeper, intentional friendships?

  • Consistency – it’s not just about showing up when you need to be shored up.
  • Contributing – You don’t take and take and take.  In fact, you expect and strive to give more than you take from this group.  You expect to invest more than you’ll have returned.
  • Candidness (outward) – Have the courage to speak candidly to a friend who is falling short of a high standard.  Talk straight to the man who is acting foolishly, who is harming himself and others around him, and who is temporarily blind, ignorant, or uncaring of their foolishness.
  • Candidness (inward) – Transparency / vulnerability. In order for you to have any credibility whatsoever to speak candidly to a hurting friend, you must first consistently be opening your own heart to him.  You must be candid about your own struggles, fears, insecurities, shortcomings, dreams.  Only then have you earned to right to speak truth to him about his struggles.

Romans 12:10
“Be devoted to one another in brotherly love. Outdo yourselves in honoring one another.”

 

MOLESKIN:

Man, it was good to be in the gloom with you men – thanks for having me!

Prayers for Eddie, Phil, and Curveball’s BIL

ANNOUNCEMENTS:

Camping trip – April 1-3

Hiking Devil’s Racetrack – April 2, 1:00 PM

CSAUP – May 6th (evening)

Shamrock – 10 minute Pebble Challenge

THE SCENE: 37F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in circles

Side shuffle then reverse 

High knees

Butt kicks

Tie Fighters X10 

Merkins – IC – 4 ct x10 

Quad Stretch

Side Straddle hop (IC) 4 CT x 10

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 2 sets of 10 per side.

THA-THANG:

Mosey to rock pile 

Grab 2 rocks to use for every exercise  

Shoulder rotate to warmup 

Big Os – 60 seconds 

Butterflies – 60 seconds

Hold Left arm out / Right arm serve the tray – 60 seconds

Hold Right arm out / Left arm serve the tray – 60 seconds

Behind your back tricep flutters – 60 seconds

American Hammers – 60 seconds

Calf raises while holding rocks in the air with arms wide – 60 seconds

Make a fist no rock Left / Curls with both rocks in Right – 60 seconds

Make a fist no rock Right / Curls with both rocks in Left  – 60 seconds

Behind your back tricep flutters – 60 seconds

Swingset – AMRAP pullups then squats while you wait for everyone else to go – 2 rounds 

CMU pile: 50 Bench press – 25 Block alternating merkins – 10 Blockies 

Return CMUs

Mosey to grassy field to ice our shoulders while we do some abs 

10 Big Boys / 25 single count hammers / 50 single Flutter kicks / 75 cockroaches 

We did 2 rounds. 

MARY:
15 – 4-count Monkey Humpers

15 – 4-count Pickle Pointers

1 minute of Cobra back stretching
COUNT-OFF & NAME-O-RAMA
11 – Waxjob, Interpol, Steam, Pool Boy, Skid Mark, Mermaid, Baby Boomer, Voo Doo, Dumpster Dive, Jitters, Anchorman,
CIRCLE OF TRUST/BOM:
Psalms 39:1-9

A buddy shared this passage with me this weekend and challenged me to meditate on it. Very powerful wisdom. David is frustrated with people around him. He tries to keep it cool the Christian way, but anger boils up inside him. He meditates and turns to God. God gives him words of wisdom to ponder about this very short life we live on Earth. The tiny things that really matter to us in the moment will not matter in eternity. Our hope is in the Lord! I need to say that daily. I need the Lord’s wisdom and love.