F3 Knoxville

Category: Shamrock

40-30-20 Triangle

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
65 ℉ 94% 65 ℉ 2.7 mi/h SSW

F3 WELCOME & DISCLAIMER.
I am not a professional.  I have a phone.  Workout as injuries allow.

WARM-O-RAMA:

20 – SSH
20 – Tie Fighters 10 forward 10 backward.
4 – Cherry Pickers

THA-THANG:
Mosey to large parking lot. A triangle is set up with 3 cones. At each cone, do 40 of first exercise, 30 second exercise, 20 of third exercise. Mosey to next cone. Three sets of exercises at each cone. After 3rd cone, mosey back to first and doing row two.  Etc. So, nine stations of three exercises. Move at your own pace.

Do 40/30/20.
Cone 1
Merkins/Box Cutters/Calf Raises
Carolina Dry Docks/Flutter Kicks/Squat Jacks
Diamond Merkins/Hello Dollys/Monkey Humpers
Cone 2
Squat Jacks/Merkins/Box Cutters
Monkey Humpers/Carolina Dry Docks/Flutter Kicks
Calf Raises/Diamond Merkins/Hello Dollys
Cone 3
Flutter Kicks/Squat Jacks/Merkins
Hello Dollys/Monkey Humpers/Carolina Dry Docks
Box Cutters/Calf Raises/Diamond Merkins

After completion of 9 stations, mosey to CMU pile. Each PAX grab one CMU.
20 – Curls 4-cnt
20 – Triceps
20 – Thrusters
Short 1 minute mosey with a little Michael Phelps.
20 – Curls 2-cnt
20 – Triceps
50 – CMU press

Mosey back to AO.
20 – LBCs 4-cnt
10 – Flutter Kicks 4-cnt

COUNT-OFF & NAME-O-RAMA
8 men.
CIRCLE OF TRUST/BOM:

You never know when you’ll not be able to talk to those that are important to you.  Reach out and do it.

 

MOLESKIN:
For the unsaid prayers in our hearts.  For my recently deceased college roommate and his family.  For my mother’s continued healing after broken hip.

ANNOUNCEMENTS:

Memory @ Shamrock

THE SCENE: Beautiful Cool & Clear Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forward and backward
Cherry Pickers
Tempo Squats
Tempo Merks
Mosey to the CMU Pile
THA-THANG:
72 pieces of cardboard were labeled with exercises, and we divided into two teams.  Wee turned them over two at a time, trying to make matches.  We did all of the exercises that were flipped over.  This turned out to be too many cards.  We made 3-4 matches total out of 36 exercises.  We will pare this down and try it again soon!

MARY:
No specific mary, lots of ab work included in the workout.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It was Labor Day and we talked about the fruit of your work, referencing Matthew 7:15-20
MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill and Iron PAX

Shamrock Jungle Safari – Tabatta Style

  • welcome: all are welcome – the strong disciplined few show up – 70 degrees – felt like 90.
  • warmup:
    • Inchworms
    • bear crawl
    • lunge
    • spinning side squat
    • burpee broad jumps
    • reverse lunge
    • crab walk
    • spinning side squat
    • reverse inchworms
    • imperial lunge walker
    • reverse bear crawl
    • broad jumps
    • reverse crab walk.
  • workout:
    • in a single file line repeat the above warmup exercises tabatta style.  45 seconds of work, 15 seconds of rest.  1 exercise per tabatta set.  so 45 seconds of inchworms + 15 seconds of rest.  then bear crawl for 45 seconds + 15 rest.  repeat… etc.
    • We made it almost a mile around campus – going around trees, up hills, …
  • warm-down: mosey back to ao.
  • wrap-up: Struggle share time – go around circle , share what God is doing in each persons life.  What challenges you faced last week and what are looking at this week.  Close in prayer – we all have great challenges – challenges of purity, integrity, discomfort, deepening faith, stepping up to leadership, extending physical self discipline challenges, patience challenges, endurance & perseverance challenges, focus challenges.  We all in it the thick of it!  The hill is steep but our God is victorious over all.
  • announcements:
    • Hardship Hill,
    • IronPax,
    • Knoxville Pre-Order F3 t-shirt orders.
    • Q-sign up

Pocket Q and Sore Legs

THE SCENE: Hot and Humid as expected in late August
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All leg related
Cherry Pickers
Hamstring Stretch
Quad Stretch
Groin Stretch
windmills
THA-THANG:
Mosey to the church columns
Everyone finds their column and does the following:
30 second wall squat followed by 20 lunges
30 second wall squat followed by 19 lunges
30 second wall squat followed by 18 lunges
all the way down to one.
DJ Dumpster Dive played some glorious tunes while everyone complained about how long 30 seconds felt.
We then walked to Cheatsheet and his merkins, the legs weren’t ready to run.  We circled around him and do 4 count monkey humpers to 20, heels on the curb squats to 25, pickle pounders while making eye contact with Cheat Sheet, and another round of the above exercises.  We then Bernied back toward the AO until our quads cried uncle.  Once back at the AO we did 4 count twinkle toes to 25, and listened to the sea shanty song while rowing our boat.

Our legs should be sore over the weekend.

MARY:
nope. not today mary.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 16: 3
Commit your work to the Lord, and your plans will succeed.
MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill
Iron PAX

Sham-Rocks (CMUs) and Sham-logs

THE SCENE: The Shamrock, perfect weather. Good humidity to get the sweat going
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:

Divide up into teams of 3.

One team member  carries a big  log, smaller log, heavy CMU or a regular CMU to cone. Switching carriers at each cone. Teammates not carrying the item run ahead to the next cone and do the exercise associated with each item.

  • Big log- burpees
  • Smaller log- squat jumps
  • Heavy CMU- Merkins
  • Regular CMU- lunges

once you reach the end, go back the way you came.

depending on time I’m probably going to make stuff up after this. But it won’t be easy.(update: no time for anything but a cone clean up run)

MARY:
You know the drill. Stuff that makes your beer belly hurt.
COUNT-OFF & NAME-O-RAMA

12 including one FNG “Utah” (FBI agent)

CIRCLE OF TRUST/BOM:
What does Endure mean? What does Enduring mean? What is Hardship Hill and Operation Enduring Warrior? We answered those questions and more this morning.
MOLESKIN:

Apparently the workout is sneaky. It starts off a little slow but gets you in the boo boo by the end……unless you started with the big log and burpees.

Did you know that Boo Boo is also Yogi Bear’s side kick? He is a forever-loyal buddy, always willing to join in Yogi Bear’s exploits and schemes to pilfer the next basket of treats from unsuspecting Jellystone Park visitors. Most importantly, Boo Boo serves as Yogi Bear’s conscience, constantly reminding him of the danger or consequences of their actions.

Yogi Bear is a loyal older brother figure to Boo Boo and accepts him unconditionally, regardless of how much Boo Boo complains or worries. “The Ranger isn’t going to like this, Yogi” is one of his trademark expressions. Boo Boo’s loyalty and concern for authority – and being the cute “straight man” to Yogi Bear the comedian – is what makes him so endearing.

boo boo is also what some parents call an injury to their children. “Did you get a Boo Boo on your knee Billy? No mom, my leg was torn off at the knee by that mountain lion over there. I don’t think that qualifies as a boo boo…but thanks for noticing mom.

boo boo. It’s also what a stuttering ghost says.
Well enough about boo boo, let’s talk about you. How have you been?

hello?….so you’re not going to say anything? Fine then. Don’t say I didn’t try.
I’ll give you another chance. Would you like to join the “I read Tank’s BB club? It’s very exclusive. Today, all you need to do is put a gorilla emoji, no comment just an emoji on the slack post. And just like that you are in.

ANNOUNCEMENTS:
HHOCR and Wesley House workouts