F3 Knoxville

Category: Shamrock

Concrete Ladder

AO: shamrock
Q: slappy
PAX: Skidmark, Crawlspace, Flower Pot, LeBling, slappy, Dumpster Dive, Honeydew, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 8
WARMUP:
– little baby arm circles forward and backwards
– big arm circles forward and backwards
– Grady corns
– Farleys
– Cherry pickers
– Calf stretches
– Runner stretch
– Mtn climbers
– Tempo squats
– 3 burpees
– Friendship fist bumps all around

THE THANG:
Grabbed a cmu and moved to the level parking lot next to Jesus. We did a heavy ladder workout with the following:
– 10 blockers
– 20 dips
– 30 man makers
– 40 mtn climbers
– 50 lunge w curl
– 60 OHP
– 70 heavy LBC
– 80 heavy squats
– 90 skaters
– 100 SSH
– 1 min plank hold
We worked our way back down the ladder but without a cmu until it was time to pack up.

MARY:
Nope

ANNOUNCEMENTS:
Uncovered is this Saturday. This is a convergence like no other. 7-8 at the Cove.

COT:
Joshua 24:15
“Choose this day whom you will serve”

Never Forget

AO: shamrock
Q: Haggis
PAX: slappy, Snaggletooth (Elijah Tafao), Skidmark
FNGs: None
COUNT: 4
WARMUP: SSH x 11
IW x 11
Don Quixote x 11
Merkins x 11

THE THANG:
Freedom doesn’t come free and we must always remember those who have paid the ultimate sacrifice for our freedom.

Mosey to Track

No Surrender x 11 each leg. Standing with hands behind head, kneel down left leg, kneel right leg, stand left leg, stand right leg= 1
EMT (Stop/Drop/Roll) chopping legs, stop, drop, roll left, merkin, roll right, up =1
V-ups x 11
E2k x 11 each side: on your 6, right ankle to left knee, bring left elbow to ankle
Ranger Merkin x 11

Failure to Launch x 11 : Al Gore (lunge while ATMs are hugging a tree) countdown from 10, on 1 launch jump and back to Al Gore
Outlaws x 11 each side: on your 6, legs together make an O to right and then to left
Rochamburpees x 11 rounds. Partner up , down in chillcut plank (elbows on ground). Rock paper scissors: Winner 1 Merkin, Loser 1 Burpee, Tie: 1 Burpee each
Groiners x 11
Elevens: start at 10 yd line , complete 10 burpees sprint to end zone and complete 1 merkin, mosey back to 20, complete 9 burpees, sprint, 2 merkins, continue
Tie Fighters- stand in lunge, baby arm circles forward x11 each leg, backwards x 11 each leg =1 x 2

Dora 50/50/50 cumulative effort Merlin/LBC/Squat while other partner runs out to 20 yd line and back

Mosey to flag

MARY: Nolan Ryan x 11 each side
Superman hold

ANNOUNCEMENTS: Uncovered next weekend

COT: Q reflected that first time this was run in September, no time to complete all of Tie Fighters or do Dora. Each day we come out we get better. The work does t get easier, you’re getting stronger.

Matthew 18:21-35
Forgiveness
21 Then Peter came up and said to him, “Lord, how often shall my brother sin against me, and I forgive him? As many as seven times?” 22 Jesus said to him, “I do not say to you seven times, but seventy times seven.[a]
The Parable of the Unforgiving Servant
23 “Therefore the kingdom of heaven may be compared to a king who wished to settle accounts with his servants. 24 When he began the reckoning, one was brought to him who owed him ten thousand talents;[b] 25 and as he could not pay, his lord ordered him to be sold, with his wife and children and all that he had, and payment to be made. 26 So the servant fell on his knees, imploring him, ‘Lord, have patience with me, and I will pay you everything.’ 27 And out of pity for him the lord of that servant released him and forgave him the debt. 28 But that same servant, as he went out, came upon one of his fellow servants who owed him a hundred denarii;[c] and seizing him by the throat he said, ‘Pay what you owe.’ 29 So his fellow servant fell down and besought him, ‘Have patience with me, and I will pay you.’ 30 He refused and went and put him in prison till he should pay the debt. 31 When his fellow servants saw what had taken place, they were greatly distressed, and they went and reported to their lord all that had taken place. 32 Then his lord summoned him and said to him, ‘You wicked servant! I forgave you all that debt because you besought me; 33 and should not you have had mercy on your fellow servant, as I had mercy on you?’ 34 And in anger his lord delivered him to the jailers,[d] till he should pay all his debt. 35 So also my heavenly Father will do to every one of you, if you do not forgive your brother from your heart.”

Forgiveness. Bring everything to God, your joys, pains, failures, everything because He wants all of you. Prayers for Pom Pom

Prayer: Haggis
Pledge
Picture

Take 5

AO: shamrock
Q: slappy
PAX: Skidmark, Baby Boomer, Caveman, Crawlspace, LeBling, Haggis, The Situation, Stitch
FNGs: None
COUNT: 9
WARMUP: SSH, tempo merkins, runner stretch, calve stretch, cherry pickers

THE THANG:
– I had planned my workout but left the exercises blank. At the end of the warmup each man called out an exercise and I randomly filled in the blank for what was next.
– Ran to the track. Went around the backside half lap, through the bleachers, and ended at the half wall near the front gate.
– For Act 1 at the half wall we did a set of step ups and merkins doing 5-10-15 each alternating between the two exercises. We followed with another set of derkins and mountain climbers.
– For Act 2 we moved to the end zone for take 5 every 5. We moved across the field stopping every 5 yards to do 5x each. First pass was alternating hello dollys & copperhead squats, second was lunge 10 yards and do 5 LBCs, third pass was alternating SSH & V-ups, and the final pass was 1 burpee every 5 yards.

MARY:
– Nolan Ryans
– Superman / banana
– Shoulder taps
– Ankle taps
– Flutter kicks
– Freddy mercurys

ANNOUNCEMENTS:
– F-3 Uncovered
– Please fill up the q calendar

COT:
After attending the funeral last night for Sarah I was struck by the impact she had by her big joyful smile and her passion for art. There were many other things but these two things really stood out. Question: Am I smiling enough? Also, what beauty or goodness am I bringing into the world with my talents?

“The aim of the person of faith is not to be as comfortable as possible but to live as deeply and thoroughly as possible – to deal with the reality of life, discover truth, create beauty, act out love.” E. Peterson

High-Octane

AO: shamrock
Q: Caveman
PAX: Smoked Pickle, Mermaid, slappy, Gringo, Honeydew, Eliza, Base Salary, Pom Pom, Baby Boomer, Voodoo, Stitch, Skidmark, Flower Pot, Snaggletooth, Steiner, , MACGRUBER
FNGs: 1 MACGRUBER
COUNT: 18
WARMUP:

Stationary Butt kickers – 50 single
Stationary High Knees – 50 single
Side Straddle Hops – 25
Neck rolls
Shoulder shrugs – forward / Back

Gorilla Walkers side to side
5 to the right
5 back x 2

Mountain Climbers 50

End Zone:
Shuffle to 50
Shuffle Back
Cross overs to 50 – Face Bleachers
Crossovers Back – Face Bleachers
Lunges 25
Lunges back
Gorilla walkers forward

THE THANG:

Jog to 50
50 Mountain Climbers – Single
Sprint back

Lizard Walk to 20
Lizard Walk back x 2

Run Bleachers X2
15 Up Downs or Burpees
Run Bleachers
15 Up Downs or Burpees
Hold plank waiting on 6

10 Box Jumps
10 Jump Squats x2

Circle up
Shin Box Rotation x5
Into a runners stretch
Each side x2

Arm Circles
25 forward
25 Backwards
25 side Thumbs down

50 LBCs x2

MARY:

ANNOUNCEMENTS:

COT:

“The pathway to what’s real is through the hardest thing you can do.”
J. Peterson

Dora and the Ultimate Beatdown

AO: shamrock
Q: Eliza
PAX: Base Salary, Jardet, Mermaid, Oscar Meyer, Eliza, Tinker, Anchorman, Snaggletooth (Elijah Tafao), Stitch
FNGs: None
COUNT: 9
WARMUP: chicken fat song, Willie Mays Hayes

THE THANG: Dora workout with partners. 200 Merkins, 200 imperial Squat Walkers, 200 flutters (2count) – MOT: 40 yard run and back

Ultimate Frisbee

MARY: plank, Merkin, bear crawl to the middle and slap hands, crawl bear out, 2 merkins, back to the middle slap hands, repeat with 3X

Al Gore til time

ANNOUNCEMENTS:forgot those

COT: “Never pay back evil with more evil. Do things in such a way that everyone can see you are honorable. Do all that you can to live in peace with everyone. Dear friends, never take revenge. Leave that to the righteous anger of God. For the Scriptures say, “I will take revenge; I will pay them back,” says the Lord. Instead, “If your enemies are hungry, feed them. If they are thirsty, give them something to drink. In doing this, you will heap burning coals of shame on their heads.” Don’t let evil conquer you, but conquer evil by doing good.”
‭‭Romans‬ ‭12‬:‭17‬-‭21‬ ‭NLT‬‬