Shamrock – Page 4 – F3 Knoxville

Very Cold

February 2, 2026 BackBlasts

AO: shamrock
Q: Squatter
PAX: Stitch, Anchorman, Mermaid, Pool Boy, Honeydew, Squatter
FNGs: None
COUNT: 6
Warm up PARKING LOT
Side straddle hops
Grady corns
Little baby circles
Moroccan night clubs
Cherry pickers

THE THANG:
Arms CMU AREA
4 exercises of 20
Over head press
Tricep
Curls
Lawn mowers
Legs
Calf Raises
Single leg sweep Left
Single leg sweep right leg
Squat
Hold squat
Single leg stationary lunge left
Single leg stationary lunge right
Pelvic thrusts (pickle pointers) single leg
Pickle pointer single leg.
Jump squat
Single leg dead lift left
Single leg dead lift right
Split squat left
Split squat right
Wall sit
Dora
100 merkins
150 dips
200 LBC

Slowzi to parking lot squatting at each shamrock

ANNOUNCEMENTS:

COT:
John 15:1-5. Abiding in Jesus

A Chilly Tabata

January 30, 2026 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Squatter, Crawlspace, Stitch, Dumpster Dive, Anchorman, Eliza, Baby Boomer, slappy, Mermaid, MacGruber, Lizzy, FixerUpper
FNGs: None
COUNT: 12
WARMUP:
SSH * 50
Cherry Pickers *3
Baby Arm Circles forward & Backward * 15
THE THANG:
Mosey to Jesus (not a bad thing)
Pair up into 6 groups of two
Timer for 50 seconds, with a 10 second timer to rotate
Exercises at each location were as follows:
Merkins
Squats
Dips
Lunges
Wall Squats
Big Boy Sit ups or Little Baby Crunches
Mosey back to the flag

MARY:
Tempo LBC’s
Pickle Pointers and single leg pointers
ANNOUNCEMENTS:
The Convergence is a go even with a snow forecast, bundle up and drive safely
COT:
I shared a story about an old friend, Blake, of which you can read the article here. It would be nice to have friends like this, so be a good friend.

www.chattanoogan.com/2003/2/19/32776/Blind-Deer-Hunter-Sees-the-Light.aspx

NFL Trivia

January 28, 2026 BackBlasts

AO: shamrock
Q: Drano
PAX: Stitch, slappy, Lizzy, Anchorman, Pool Boy, Honeydew, Mermaid, @Polly
FNGs: None
COUNT: 9
WARMUP:
– SSH (15) IC
– Baby arm circles (15) IC
– Imperial Walkers (15) IC

THE THANG:
Mosey around the AO between exercises.
Stopping to answer NFL trivia and draw a card from the deck. Each card and suit corresponds to exercise and rep count.

❤️ – 10
:clubs: – 15
♠️ – 20
♦️ – 25

2 – Merkins
3 – Bobby Hurley
4 – Mtn. Climbers
5 – Squats
6 – Lunges
7 – Carolina Dry Docks
8 – Plank (60 seconds)
9 – Big Boys
10 – SSH
J – Flutters (2 count)
Q – Iron Mikes
K – Shoulder Taps (2 count)
A – Dips
Joker – 2 minute wall sit

MARY:
Slowsy back to flag

ANNOUNCEMENTS:
Convergence on Saturday morning, Jan. 31st.
6:00am – PreRuck
7:00am – Beatdown
8:00am – coffee at C-f-A
Mermaid is handing off the Nant’an roll, so be there if you can to show some love!

COT:
Today’s reminder was that our workouts do not have to be complex or overly thought out. Sometimes we just need men to step up and lead. Our mission in F3 is to invigorate male community leadership. So, the encouragement is to grab a Q and begin leading. If it’s your first time, we’d love to help you learn! If you haven’t done one in a while, we’d love to have you lead. And if you do them regularly, thank you! Keep it going! :muscle:

Grab a Q in February!

Cold Yahtzee

January 26, 2026 BackBlasts

AO: shamrock
Q: slappy
PAX: Drano, Honeydew, Mermaid
FNGs: None
COUNT: 4
WARMUP:
To slick for that. We moved to the entrance cover and just went for the main course. “It was friggin freezing Mr. Bigglesworth.”

THE THANG:
We played Yahtzee. Exercises followed based on the dice number for the final roll. So fun.

Dice rules
1 – 1 lap
2 – 10 Squats
3 – 10 Big Boys
4 – 10 SSH
5 – 10 Merkins
6 – 4 Burpees

MARY:
No time

ANNOUNCEMENTS:
Escape from Haw Ridge 3/27/26

COT:
How many ticks is it ok to have?

Shamrockruck

January 24, 2026 BackBlasts

AO: shamrock
Q: Eliza
PAX: Baby Boomer, Mermaid, Lizzy, Drano, Honeydew, Stitch, Crawlspace, Fabio (Joe Hamilton), MacGruber, Voodoo, Polly, Anchorman, slappy
FNGs: None
COUNT: 14
WARMUP: tempo squats

THE THANG: ruck to gulf park with vests and rucks, carrying 80,60,40,20 # sandbags. Exercises at the turn. Back to flag

COT: Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.

Thomas A. Edison

This quote applies to life in general, but also to your marriage. Never give up.