F3 Knoxville

Category: Shamrock

Warriors working upper body

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
26 ℉ 74% 18 ℉ 7.3 mi/h NNE

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

WARM-O-RAMA:

25 SSHs, Cherry Pickers OYO, 10 Windmills, 5 Ranger Merkins, and 5 Spiderman Merkins.

THA-THANG:

Mosey to berm along football field. 10 Incline Merkins. 10 Decline Merkins.

Mosey to big parking lot. 10 stations in basically a loop. On your own move from one station to next do exercises. 5 total laps.
#1 5 Ranger Merkins
#2 5 Diamond Merkins
#3 5 Wide Merkins
#4 5 Carolina Dry Docks
#5 5 Spiderman Merkins
#6 5 Regular Merkins
#7 10 BBS
#8 10 Squats
#9 10 LBCs
#10 10 Monkey Humpers

On fifth lap, 10 each of all Merkins.

Mosey to short wall by church. 15 Incline Merkins. 15 Decline Merkins.

Mosey to CMU pile. Grab a CMU
20 Curls, 20 Overhead Triceps, 20 Overhead Press
15 Curls, 15 Overhead Triceps, 15 Overhead Press
10 Curls, 10 Overhead Triceps, 10 Overhead Press
5 Curls, 5 Overhead Triceps, 5 Overhead Press
Quick break mosey to end of parking lot and back
20 CMU Merkin, 10 count break
15 CMU Merkin, 10 count break
10 CMU Merkin, 1 or 2 count (No real break and do 5 more)
5 CMU Merkin

Mosey back to AO
MARY:
30 Flutter kicks
20 Merkins
COUNT-OFF & NAME-O-RAMA
6 Brothers.
CIRCLE OF TRUST/BOM:

Based on a motivational saying I found. Don’t succumb to the force(s) that are going against you. Be strong with a mindset that you are actually the dominant force that is going to do away with whatever is against you.

The Devil Whispers “You can’t withstand the storm.”
The Warrior Replied “I am the storm.”

 

MOLESKIN:
For Dumpster Dive’s mother and her recovery from surgery. For elderly friend of Cheetsheet and her well being. For Cheetsheet’s daughter and all kids that they become stronger and grow because of the love of their parents. For those suffering from covid and other illnesses. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

The 3 Shamrockateers

F3 Q: 1.21.22

AO: Shamrock

0530 – 0615

[ The Scene ]

  • 20s
  • Cold as balls

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness, Fellowship, Faith
  • My name is Steam and I’ll be your Q this morning
  • A few things before we begin:
  • I’m not a professional
  • You’re here on your own volition
  • You know your bodies better than anyone, so if there’s anything you need to modify this morning, please feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
  • FNGs?

[ Warm o Rama ]

  • SSH: 10×4 IC
  • Mosey to the street and back
  • Apollo Ono: 10×4 IC
  • Mosey to the street and back
  • High Knees: 10×4 IC
  • Mosey to the street and back
  • Mountain Climber: 10×4 IC
  • Mosey to the street and back
  • Man-Maker: 5×4 IC
  • Mosey to the street and back

[ The Thang ]

(Mosey to the parking lot across from Cedar Bluff Road – white wall)

(1) 21s

IMG_5106.jpeg

C1 — 7 Merkins (4ct)

C2 — 7 Squats (4ct)

C3 — 7 flutter kicks (4ct)

  • We’ll do this all together
  • Rinse and repeat 2x for a total of 3 rounds
  • HERE’S THE KICKER: After the first round, add 7 reps to each corner (14, then 21 total reps)

(10 count)

(Mosey to the 3 parking lots)

(3) 3s Company

  • 3 PsOC
  • 1 — 21 plank jacks (4ct)
  • 2 — 21 Freddy Mercury’s
  • 3 — 21 LBCs

[ Mary ]

4 Corners (Flutter Kicks —> Bear Crawl —> Penguins —> Bernie —> Up & Outs —> Bear Crawl —> Reverse crunches —> Bernie)

ATMs

SWS (Stretching With Steam)

[ COT ]

  • # off
  • Name o Rama — Mermaid, Interpol, Steam 
  • FNGs — 0
  • BOM

“But at what cost?”

Yesterday I turned down a job opportunity with a pretty nice price tag. It was tough.

What are the things in your life that are not running through the litmus test of “At what cost? Here are some examples from my life. 

  • Just one more episode
  • I’ll just workout later, or tomorrow
  • I can do this tomorrow

 

Burpees-n-Bleachers

  • Welcome Scene: 30 degrees with a chance of burpees.
  • Warmup:  High Knees with some mosey and burpees
  • Workout:
    • @25 yard line do 25 Merkins
    • Run Up to top of bleachers and out and back across field.
    • @40 yard line do 25 Burpees
    • Run up to top of bleachers and out and back across field.
    • @50 yard line do 25 Leg Lifts
    • Run up to top of bleachers and out-n-back across field.
    • Repeat the above 6 things.
  • Wrap Up & Warm down:  Mosey to AO. Prayer for brothers and sisters.

10:30 Next Level

  • Welcome: Fitness – Fellowship & Faith (Bootcamp)
  • When: 5:30am , 28 degrees, chill dog.
  • Where: Shamrock – Catholic High School
  • Why: To encourage, focus, sharpen each other.
  • Who: 5 High Impact Men plus a Dog
  • What:
    • 10 Burpees
    • 30 Core reps of rotating H.I.M choice.
    • Run 250 yards.
    • Repeat above three things.
    • We did about 2.5 miles of running around the campus’s of Catholic High School and Cedar Bluff Elementary.  We did 11 stations. So 110 burpees plus 30 reps of (Big boy setups, Flutter Kicks (4 ct), Scissor Kicks 4ct, Little Baby Crunches 4ct, Superman’s, Side crunches, Freddie Mercuries, Pickle Pointers, Pickle Pounders)
  • Wrap Up:
    • What’s your next level for 2022? Men called out requests for more fellowship, more f3 attendance, more scripture, being in the word more, more prayer.  I too feel these desires to step it up to the next level.  I’ll be attempting to start a website that will challenge us to another level of fitness.   Lord willing, I’m also going to be starting a simple accountability group combined with some scripture memory.  Hopefully all three of these things will help gently nudge us to the Next level in all three F’s (Fitness Fellowship and Faith).  What’s your next level?  Bring it!!!

Shamrock – Road Rage!

THE SCENE: 28F wind chill of 22F. Numb faces and plenty of snot.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Tie Fighter 4 CT x 10 each

Cherry Pickers x5

Flutter Kicks 25 – 4 count 

Air Drama – Squat with calf rise at the top X20 

Stretch 

Mosey to the big parking lot. Need 16 lines. 

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Line 4 – Calf Raises 

Repeat for 4 rounds total

We will end up at 100 reps per exercise. 

Mosey to a tall curb for 1 minute AMRAPs

Curb Alperts – Like the Musician Herb Albert?  – Step ups with hands – 1 minute

Rocky Balboas – 1 minute

Curb Dips – 1 minute 

Mosey to Weigels

Monkey Humpers to warm up the legs

Run / Jog / Walk to the top.

Mosey back to the AO

We knocked out 2 more rounds of 25 Merkins, Big Boys, Squats and Calf raises

We ended up with a total of 150 reps. 

MARY:

Scissor kicks, Snow Angels, Box cutters and pickle pointers.

COUNT-OFF & NAME-O-RAMA
Anchorman, Waxjob, Pom-Pom, Baby Boomer, Honeydew, Curveball, Mermaid, Osteen, Fabio, Music City, Trolley, Cosmo,
CIRCLE OF TRUST/BOM:

A Liturgy For Experiencing Road Rage – From “Every Moment Holy” by Douglas Kaine McKelvey

If my hearth were more content in you, O Lord, 

I would be less inclined to rage at others. 

Let me gauge by the knot in my gut,

The poverty of my own understanding 

Of the grace that I have received

From a God who, loving me

Chose rather to receive wounds

Than to give them. 

Take from me my self-righteousness, 

And my ego-driven demands for respect. 

Overthrow the tyranny of my anger, O Lord,

And in its place establish a better vision

Of your throne, 

Your kingdom, 

And your peace. 

Amen. 

———

Although I rarely experience road rage I definitely experience other forms of anger. I love the comparison to the example that Christ led on Earth. He could have raged and kicked so many butts. In the end he chose to accept the wounds over giving them.