F3 Knoxville

Category: Shamrock

Shamrock – 100 or bust

THE SCENE: 29F / frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5

5 Merkins

Tie Fighters

5 Merkins

25 Calf Raises 

5 Merkins

THA-THANG:

Mosey to CMU pile

Warmup to the suck! 

25 Curls

25 Flutter kicks – 4-count 

50 CMU Bench press

50 windshield wipers

Mosey with CMU to the front of campus

10 Squat presses, but do 5 presses at the top before your next squat

-Short mosey loop after each exercise

20 Hello Dolly 4-count 

30 CMU rows

40 Alternating CMU Merkins 

50 CMU overhead press

60 American Hammers single count

70 LBCs

80 SSH single count 

90 CMU Bench Press

100 scissor kicks single count 

Return CMUs

50’ CMU drag

Take a lap around campus

Mosey back to AO flag

MARY:

20 Snow Angels, Pickle Pounders – Monkey Humpers 10 x 4 count

COUNT-OFF & NAME-O-RAMA
6 – Mermaid, Anchorman, Pom-Pom, Steam, Dumpster Dive, Baby Boomer,
CIRCLE OF TRUST/BOM:

Psalm 142[a]

A maskil[b] of David. When he was in the cave. A prayer.

1.I cry aloud to the Lord;
I lift up my voice to the Lord for mercy.

2.I pour out before him my complaint;
before him I tell my trouble.

3.When my spirit grows faint within me,
    it is you who watch over my way.
In the path where I walk
people have hidden a snare for me.

4.Look and see, there is no one at my right hand;
no one is concerned for me.
I have no refuge;
no one cares for my life.

5.I cry to you, Lord;
I say, “You are my refuge,
my portion in the land of the living.”

6.Listen to my cry,
for I am in desperate need;
rescue me from those who pursue me,
for they are too strong for me.

7.Set me free from my prison,
that I may praise your name.
Then the righteous will gather about me
because of your goodness to me.

So many great words of wisdom in this chapter. It really spoke to me last week. Verse 3 paints a great picture of God always being with us. Verse 4 made me think of F3 and other rich relationships that help me to not feel alone. However when we hit those moments in life God is always there and is the most reliable friend. Verse 6, I love that David admits that he is out numbered and can’t “man” his way out of trouble.
MOLESKIN:
Pray for Pom-Pom’s wife for a healthy pregnancy.

Wise men still seek Him

THE SCENE:

A perfectly chilly mid-40s morning
WARM-O-RAMA:
Some SSHs, Tai Fighters, Merkins, and Tempo Squat Jumps to get us warm.
THA-THANG:
Mosey over to the CMU pile with a brief stop for some Rocky Balboas.

12 pains of Christmas… just like the song start at exercise 1 (which is also the number of reps for that exercise) and then run over there and back… now do exercise 2 plus 1 and then run… rinse and repeat until you get all 12 in… bonus fun for those who finish – start at 12 and do 12 reps of each exercise one more time (only a few had bonus time).

Exercises: 1-4ct SSH, 2-Hand-release Merkins, 3-Plank Jacks, 4-BBS, 5-CMU Squat Thrusters, 6-CMU Curls, 7-Jump Squats, 8-CMU American Hammers, 9-Alternating CMU Merkins, 10-CMU Goblet Squats, 11-CMU Military Press, and 12-CMU Deadlifts

Mosey back to AO after restocking the CMUs
MARY:

Howler Monkey circle where one HIM runs a lap around the circle while the rest of the PAX does Monkey Humpers… finished with motivators starting at 5.

COUNT-OFF & NAME-O-RAMA
10 HIMs no FNGs
CIRCLE OF TRUST/BOM:
Talked about the origin and tradition related to the familiar song about 12 days of Christmas – historically referred to as the time between Christmas and Epiphany (where the Magi came to worship the Christ in Bethlehem).  The star and the fulfillment of Micah’s prophecy culminating in an expense journey that disrupted the local region.  Christ is still interrupting culture today as wise men continue to seek Him!  Remember that Jesus, our Savior, is the reason for this season of celebration.

“Now after Jesus was born in Bethlehem of Judea in the days of Herod the king, behold, wise men from the east came to Jerusalem, saying, “Where is he who has been born king of the Jews? For we saw his star when it rose and have come to worship him.” When Herod the king heard this, he was troubled, and all Jerusalem with him; and assembling all the chief priests and scribes of the people, he inquired of them where the Christ was to be born. They told him, “In Bethlehem of Judea, for so it is written by the prophet: “‘And you, O Bethlehem, in the land of Judah, are by no means least among the rulers of Judah; for from you shall come a ruler who will shepherd my people Israel.’””
‭‭Matthew‬ ‭2:1-6‬ ‭ESV‬‬

Quad Punisher

THE SCENE: Low 40’s misting rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 5
Cherry Pickers
Quad Stretch
THA-THANG:
Mosey to the church, at the columns perform the following:
20 lunges followed by a 30 second wall squat
19 lunges followed by a 30 second wall squat
Repeat until 1 lunge and a 30 second wall squat

Three laps of Bernie to the fence and back followed by 20 elevated (heel on curb) squats on each lap.

Mosey to the CMU pile, repeat 2x
20 curls
20 CMU Thrusters
20 Calf Raises
10 handrail pull ups

we ran until we hit one mile total for the workout, then back to the AO.

MARY:
Flutters to 20 (4ct)
big boys 10
LBC’s to 25 (4ct)
snow angels to 10
hello Dollys to 20 (4ct)
big boys until time expired
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What is your culture?  Look at chick fil a and how well they operate.  Part of that is training an culture, what is the culture at F3, are we picking up the 6, are we supporting the PAX, are we building people up?  How can you impact culture in areas of your life to impact the greater good?
MOLESKIN:

ANNOUNCEMENTS:

A Short Circuit

THE SCENE: Warm enough for Wax Job to wear shorts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
We divided into groups and worked through 4 stations.  Station 1 was merkins and pull ups, Station 2 was Big Boys, and Flutter Kicks, Station 3 was Bench Press and Curls, and Station 4 was Bulgarian split squats and calf raises.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We talked about finding something to be Thankful for.  As we approach Thanksgiving, many of us take the things that we have for granted, house, job, relationships.  Be thankful in this season of thanksgiving.
MOLESKIN:

ANNOUNCEMENTS:

Black Friday @ Shamrock

THE SCENE: Mild
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A quick warmup and then we jumped right into the workout
THA-THANG:
It was a very simple workout.  We played match, and each card we turned over had exercises on them.

This was a pocket Q.
MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 3, Jesus’s first words (red ink) were about Baptism.  We talked through this passage in our BOM.
MOLESKIN:

ANNOUNCEMENTS: