- Welcome – A hot 77 for 5:30am..
- Warmup- 35 Windmills, 15 Cherry Pickers, Plank Cross Hold (left knee to right elbow) + Merkin, Stretching Inchworms + Merkins.
- Workout:
- Tabatta Bear Mountain: Bear crawl up the Racket Club Road starting at the bottom. Crawl for 40 seconds, rest 20. Each successive crawl is 90 degrees to the right. So 40 seconds of straight bear crawl, then 40 seconds of side crawl to the left. Then 40 seconds of reverse bear crawl. Then 40 seconds of side bear crawl to the right, then 40 seconds of straight bear crawl. Sort of reminiscent of https://f3knoxville.com/the-tabata-bear-on-the-rock/ without the crabs and alligators. I was so glad that Anchorman, Pool Boy and Mermaid were there to see this version two of the bear mountain. We crawled all the way to the door of the racketball club! Great job gentlemen!
- Bleacher Mountain: (aka. 12 minute Bleacher AMRAP) Run as many up and downs on the bleachers as you can in 12 minutes. We also included the stair case going down to the track for good measure and so we could tally mark with chalk our up/down reps.
- WarmDown: Ring of leg fire – Leg lifts in a circle facing out. Each person runs around the circle tossing the legs down to the ground of the fellow HIMS. Do another round of this but also through in some random burpees for a dash of chaos. It was a hot mess – but fun!
- Words: Often times the hardest part of the workout is the words at the end, but I wanted to encourage yall to not let it be. Life is not all sunshine and rainbow s , so don’t be afraid to share anything that’s on your heart. It doesn’t have to be composed. Just share. We’ll support you. God may or may not give you an encouraging word to share – it’s ok. We are partnering with you and so is God. This weekend Rick Dunn gave a great sermon on God’s providence and love of us. ( https://middlebrook.fellowshipknox.org/sermons ) One of my favorite verses were mentioned 1 Thesalonians 5:24 “God is faithful and He will do it!” … It’s a great sermon, I encourage you to listen to it if you have the chance. Trust in Him today.
Category: Shamrock
Shamrock – Valley of Despair…returns
THE SCENE: Low 60s crisp cool amazing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Merkins
On your back Side Straddle hop x25
10 Merkins
Twinkle Toes (IC) 4 CT x 10
15 Merkins
Cherry Pickers: 5
20 Merkins
Tie Fighters
THA-THANG:
Line up at one end of parking lot.
Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10
Mosey to the valley of despair.
Battle buddy up
Partner A: Dealer’s choice – merkins or big boys ( switch between the 2 when you burn out )
Partner B runs to the bottom, 10 squat jumps, run up the other side, 10 monkey humpers, back down for 10 more jump squats, run back up to partner. Switch.
2 rounds of this for 10 minutes.
Mosey to pull up bars
1 rule: If you are not doing pull ups….you are doing smurf jacks. Go for about 10 minutes.
Run to CMU pile.
25 Curls
50 Bench press
50 windshield wipers
25 each side – hold lunge while doing block press
50 windshield wipers
Sprints in parking lot at various speeds.
Mosey back to AO flag
MARY:
flutter kicks, Merkins, squats
COUNT-OFF & NAME-O-RAMA
16
Honeydew, Trolley, Interpol, Pool Boy, Chicken Hawk, Mermaid, Music City, Osteen, Jenner, Dumpster Dive, Finger Food, Tailhook, Rose-A (Like the wine), Slappy, Jitters, Anchorman,
CIRCLE OF TRUST/BOM:
Matthew 6:2-4
…2So when you give to the needy, do not sound a trumpet before you, as the hypocrites do in the synagogues and on the streets, to be honored by men. Truly I tell you, they already have their full reward. 3But when you give to the needy, do not let your left hand know what your right hand is doing, 4so that your giving may be in secret. And your Father, who sees what is done in secret, will reward you.…
Why is this so hard? It’s so tempting to humblebrag. Why is it not enough that my Creator sees me and my heart when I do a good deed? I have had several moments this year where I helped someone out, didn’t tell anyone, and it was so hard to not share about it.
I’m faced with asking myself, who am I doing this for? Is it really an act of love if I’m doing it for myself, for my own glory? My challenge for me and you is to ask God to put someone in your path that needs help. Ask God to give you strength and true love for Him and the person you are helping. Afterwards, go back to God and give Him the glory.
MOLESKIN:
ANNOUNCEMENTS:
Shoulder Day @ Shamrock
THE SCENE: Its starting to get Hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
the usual motivators from 7
Cherry Pickers
Tempo Merkins
Tempo Squats
Baby Arm Circles Forward & Backward
THA-THANG:
11’s were the theme of the day. We went to the covered area near the church. We used an open wall and columns in the covered area for the two locations.
| Rd 1 | wall e’s (single count) (plank to feet on wall) and the opposite, plank to markin to hands on wall (single count) | |||||||
| Rd 2 | Elevated shoulder taps (4 ct) and the dirty hookup (4 ct) | |||||||
MARY:
ab exercises called out by a pax in the circle followed by 10 merkins. We left 10 minutes to hit these muscle groups hard.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Ephesians 5 15-16
Proverbs 6 6-11
Ecclesiastes 11 4-6
Don’t be lazy, trust God
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
Shamrock Memorial Day
It was a lowkey day, only three showed up and we went around campus and performed our favorite workouts in different areas of campus. During our BOM, we took time to reflect and remember that it is Memorial day and being free comes with a cost.
Don’t Over Indulge
THE SCENE: Crisp but Coolish June Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighters
Merkins
Squats
Cherry Pickers
Arm & Shoulder Stretching
THA-THANG:
| 1st & 10 | ||||||||
| Start at goal line, do 11’s. | ||||||||
| end zone 1 pickle pounders (4ct) | ||||||||
| end zone 2 LBC’s (4ct) | ||||||||
| do 10, sprint to endzone and do 1, slowsey back to 10 | ||||||||
| do 9 at 10 YL, sprint to endzone, do 2, slowsey back to 20 | ||||||||
| do 8 at 20 YL, Sprint to endzone, do 3 and slowsey back to 30 | ||||||||
| do 7 at 30 YL, Sprint to endzone, do 4 and slowsey back to 40 | ||||||||
| do 6 at 40 YL, Sprint to endzone, do 5 and slowsey back to 50 | ||||||||
| do 5 at 50 YL, Sprint to endzone, do 6 and slowsey back to 40 | ||||||||
| do 4 at 40 YL, Sprint to endzone, do 7 and slowsey back to 30 | ||||||||
| do 3 at 30 YL, Sprint to endzone, do 8 and slowsey back to 20 | ||||||||
| do 2 at 20 YL, Sprint to endzone, do 8 and slowsey back to 10 | ||||||||
| do 1 at 10 YL, Sprint to endzone, do 10 and slowsey back to the last guy and finish with him | ||||||||
| Aiken Legs | ||||||||
| Repeat this combo with no rest | ||||||||
| 20 squats, 20 box jumps, 20 lunges (10 ea leg), 20 twinkle toes | ||||||||
We did Aiken legs 2x then did 75 merkins. 25 wide, 25 regular, and 25 diamond
MARY:
We circled up and a Pax would call out an ab exercise and lead us, then we would flip over and perform 10 merkins. We did this for the last 10 minutes of the workout. We were 5 people short of making it all the way around the circle.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Referenced Judges newsletter topic of Gluttony and explained how that struck a chord with me. Don’t be a Glutton, and don’t do things in excess. Eating, drinking, working, etc in excess can become a sin. We did a lot of Ab work today so that we may have sore abs and remember to make better choices about what goes into our bodies.
MOLESKIN:
ANNOUNCEMENTS:
We need Q’s and coffeeteria.