F3 Knoxville

Category: Shamrock

Revised Memory @ Shamrock

THE SCENE: Sweaty!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squats
Arm Circles forward and backward
Cherry Pickers

THA-THANG:
Pieces of cardboard were laid out face down.  We drew the pieces one at a time and played memory or match.  You did each exercise turned over unless it was a match, in which case you ran a lap.  One team decisively beat the other 5 matches to zero.  The first time we played, it was 4-1.  We will keep this one on hand and do it again in the future.

MARY:
No time left for Mary.  The workout had plenty of Ab exercises.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We talked about the importance of discipline.  Working out is hard, it hurts, hard to wake up in the morning, but we enjoy and we keep coming back.  I encouraged everyone to apply that same discipline to other aspects of your life.  For me that is spiritual discipline.  I need to be more disciplined in that aspect of my life.  It is hard, it may be painful, but if I stick with it, it will become enjoyable, and I will miss it if I don’t do it.
MOLESKIN:

ANNOUNCEMENTS:
HARDSHIP Hill

Bear Crawl Crazy 8’s

  • Welcome: it could rain … 
  • Warmup
    • Yoga with Trolley. Windmills, Cherry Pickers, Toe touches, Sky reaches,  SSH, Upward Dogs, Splits, Right side, left side toe touches.
  • Workout
    • Bear Crazy 8’s all around Campus.   The Crazy 8 consists of:
      • Fast pace run of figure 8 route. Start in middle of 8 and go clockwise.
      • Back at starting of 8, bear crawl half of the eight (ending back at the middle)
      • Fast pace run of figure 8 route starting in the direction where the crawl left off.
      • Back at starting of your crawl end, bear crawl the second half of the 8.
    • We repeated this four times around different terrain on campus.   We hit some stairs, some grazzy knolls, some long parking lots and the inner Sanctum!
  • Warmdown
    • 50 LBCs
    • 50 Flutters
    • 20 Side Crunches Left side.
    • 10 Side Crunches Right side.
  • Word
    • One of the best sermons I’ve heard anywhere was here at Fellowship Knoxville yesterday.  https://middlebrook.fellowshipknox.org/live-mb (Sept 19, 2021).  Often we hear sermons on Faith, Hope and Love, but not as often on Honesty, Gentleness, and Honor.  Please Please listen to this sermon if you can. It will do your heart, spirit and soul good.
  • Wrap-up (Announcements)
    • Hardship Hill Sign up.
    • Q Sign Up
    • IronPax Challenges.

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