F3 Knoxville

Category: Shamrock

Keep Moving

THE SCENE:

Perfect low 50’s and clear

WARM-O-RAMA:
SSHs in cadence; Merkins OYO; Tai Fighters in cadence; Cherry Pickers

THA-THANG:

Mosey to “Boomer Alley” and grab a CMU along the way; Starting at launch pad move 2 at a time into pain stations; 1) 10 x Hand Release Merkins; 2) 20 x SSHs; 3) 10 x Snow Angels; 4) 20 x Squat Jumps; 5) 10 x Big Boy Situps; 6) 20 x Plank Jacks; 7) 10 x Blockees; Remain at launch pad doing CMU Squat Thrusters until station 1 opens up… rinse and repeat for a while.

Group therapy – 10 x CMU Squat Thrusters; Mosey to CMU pile; Mosey to “Circle of Gab”; Jump or Dive around the circle (great mumble chatter about the various nation flags); 10 x SSHs; Mosey for a bit toward AO; Tempo Squats in cadence; Mosey a bit more; Monkey Humpers in cadence; Mosey to AO; Box Cutters in cadence.

COUNT-OFF & NAME-O-RAMA
11 HIMs and no FNGs

CIRCLE OF TRUST/BOM:
Shared some Boomer (even though I am a Gen-Xer) insights on discipline around Health, Faith, Marriage, Singleness, Fatherhood, Career, Friendships, and Finances.  Read “Choose your hard” poem (stolen from Coolio).  Hebrews 12:11 “No discipline is enjoyable while it is happening – it’s painful! But afterward there will be a peaceful harvest of right living for those who are trained in this way.” NLT

ANNOUNCEMENTS:
CSAUP coming up May 6; Shamrock 2 year maniversary coming up on May 11; Passing of the flag coming later in May; Coffeteria right after Q

Ouch my BACK

THE SCENE: Perfect weather, low 60’s and low humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20
Tempo Merkins X 10
Tempo Squats X 10
Baby arm circles forwards & backwards X 10
Cherry Pickers X 4
Quad Stretching
THA-THANG:
Mosey to the CMU pile and everybody gets one block.  Take half the blocks to the swings and half to the pull up bars.  Divide into two groups (6 people each) at the swings (using the swing as a pull up bar) do pull ups with your feet on the ground and your back parallel to the ground.  3 can go at a time, the other three do rows with the CMU until 20 are complete.  Rotate in and out until the second group tags you out.  The second group is at the pull up bars.  They are jumping into a pull up position and slowly lowering them selves down, then repeating X 10.  After you do 10, rotate to the CMU’s and perform lawn mowers with the CMU.  Once all 6 have had their turn on the pull up bars, mosey over to the other group.  Repeat entire sequence three times.

MARY:
Anchor Man handled the Mary.
Slow Dead Bugs
Snow Angels
LBC’s
Flutter Kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I lost a dear friend over the weekend.  He was a longtime employee and coworker.  We talked about the impact of culture.  He embodied our work culture and he will be missed.  F3 has a strong culture as well, and it allows us to hold each other accountable and make each other better.  Culture eats strategy for breakfast, embrace it, make it your own, and use it as the great tool that it is to impact lives.
MOLESKIN:

ANNOUNCEMENTS:
CSAUP coming up 5/6 at Haw Ridge 9-12 PM.

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