F3 Knoxville

Category: Shamrock

Endeavor Exicon

THE SCENE: High 50’s/Low 60″s, comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Rockette’s, Deep squats, Mountain climbers, Alternating mountain climbers, Plank jax, Baby arm circles, Reverse baby arm circles, Slow neck rolls
THA-THANG:
Diving into the rolodex of the F3 Exicon.  Q named off a “deep cut” exercise found in the F3 exicon and called out a PAX to demonstrate the exercise.  If the PAX performed it correctly, they took the Q for that exercise and called out the number of reps.  If performed incorrectly, the original Q led the correct iteration of said exercise for a certain number of reps.  Fun was had by most!

The following exercises were attempted w/ a side of laughter (in no particular order, see Exicon for descriptions):

  • Air Drama 
  • Apple Turnover (YUM!)
  • Alphabet (or ABCs)
  • Australian Snow Angels
  • Bobby Hurley
  • Booyah! Merkin (air fist pound, instead of shoulder tap)
  • Captain Morgan
  • Escalator (did not perform, time constraint)
  • Goofball
  • Hatching Butterfly
  • Howling Monkeys (a favorite)
  • Little Mermaid
  • Merkin Jax
  • Jumping Bean Squats
  • Pretzel Stick
  • Prime Time Merkin
  • Protractor
  • Rockette Hillbillies
  • Vacuum Cleaners (DNP, time constraint)
  • Welsh Dragons (DNP, time constraint)
  • Zebra Butt-Kicks

MARY:
DNP
COUNT-OFF & NAME-O-RAMA
16 PAX + 1 FNG (name TBD, previously Captain Obvious but need to re-name due to duplicate in F3 Knoxville)
CIRCLE OF TRUST/BOM:
Please check out WiRE Strength in Numbers: Men Are Waiting Devotional series through the Bible app.

With Whom Do You Gather?  If we are followers of Jesus, we must take the time to gather with other brothers in Christ.  God designed the Church this way for the Holy Spirit to flow from one to another in these instances.  Isolation is not the answer.  “For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up.” Ecclesiastes 4:10  “You see, God the Holy Spirit dwells within each follower of Jesus.” John 14:17

Take the time to connect with a FNG.  The brotherhood of Christ is a powerful force.  We never know how a kind word, working out with someone for the first time in a long time, battling through sweat in the gloom etc. can inspire and affect a fellow brother in Christ!

MOLESKIN:
Prayers for F3 Nation, Cheatsheet’s family, racism/division, Jinxy’s family, Pom-pom’s marriage/honeymoon, all our F3 brother’s!

Sprintalicious & Pillars of Redemption

  • Welcome one and all: 70ish degrees with a dash of humidity – Summer is here and Covid is over.
  • Warm-up: 
    • SSH, High Knees, Burpees, Windmills, Cherry Pickers, TN Rockin Chairs.
  • Workout:
    • Catch Up Mosey: Around campus Perimeter , stop and do some exercises until the 6 catches up and then immediately continue the mosey when they arrive.  Arrive at Church Pillars
    • Pillars of Redemption:
      • Each him grabs(goto) a brick pillar and bear crawls to the pillar that is adjacent or diagonal to their current pillar after they have done the exercise called out by Q.
      • At each pillar do one exercise.
        • 1 Dirty Getup
        • 1 Walle
        • 1 Balls to the Wall (Dirken ascention)
      • We did these all together – so sort of in cadence.
      • We did an exercise for each pillar in the courtyard – which is about 36 pillars.  Ended up being quite the shoulder workout.
    • Catch up Mosey to Football Track
    • Sprint-a-licious
      • Each HIM goes to their own 5 yard line.
      • Sprint across the field
      • The first two winners do not have to do 5 burpees.  The rest of us do 5 burpees before next round.
      • Side Lunge to the next 5 yard line down field.
      • We started the HIMs at alternating sides so we were sprinting towards each other and each side had their own group of winners and losers.
      • We did this sequence (Sprint, Burpees, Lunges) about six or seven times.
      • Finish off by grouping back together and as one group sprint the 100 yards of the full field. This time with the top 4 fastest HIMs not having to do 10 burpees – while the rest of us did 10 burpees.  We did this twice.
  • Warmdown – Mary
    • We did the thing where you face out in a circle and hold a leg lift as succeeding HIMs run around the circle throwing each others legs to the ground.  I know it’s in the lexicon but I couldn’t find it.
  • Words of Encouragement 
    • John the baptist in John 3: 31 “He who comes from above is above all, he who is of the earth is from the earth and speaks of the earth. He who comes from heaven is above all. 32 What He has seen and heard, of that He testifies; and no one receives His testimony. 33 He who has received His testimony has set his seal to this, that God is true. 34 For He whom God has sent speaks the words of God; [i]for He gives the Spirit without measure. 35 The Father loves the Son and has given all things into His hand. 36 He who believes in the Son has eternal life; but he who does not [j]obey the Son will not see life, but the wrath of God abides on him.”  — Our prayer is that we not get distracted today but that we remember that the gospel is simple – “He who believes in the Son has eternal life.” – Spread that simple gospel.  You can talk the rest of your life about a million different aspects of it – but also remember how simple it is to share just that one sentence “He who believes in the Son has eternal life.”

Thanks F3 Dortmund

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
60 ℉ 93% 60 ℉ 3.1 mi/h ENE

F3 WELCOME & DISCLAIMER.
I am not a professional.  The following workout created using a sampling of Thangs recently done at F3 Dortmund.

WARM-O-RAMA:

20 – SSH
10 – Tie Fighters 10 forward 10 backward.
10 – Tempo Merkins
3 – Cherry Pickers

THA-THANG:
Mosey to football field.
11’s. Start at goal line. To the 30 yard line. Burpees at both stations. So, 110 burpees.  (Murphy’s Law @F3Dortmund offered this up.)

I felt like many of the BB from Dortmund included Ring of Fire.
7 points. 1 minute at each. 15 seconds rest in between.
#1 – Shuttle run.
#2 – LBCs
#3 – Merkins
#4 – Bleachers/Stair Loops
#5 – Dips
#6 – Jump Squats
#7 – Plank

Two circuits.

MARY:
6 Minutes of Ab work. Including BBS, Heal Taps, LBCs, and Flutter Kicks.

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

God has given us the Holy Spirit to help us along our paths. So long as what we are doing, or the path we are trying to explore is not in violation of the small still interior voice, we are probably alright. If the action or considered action causes us any sort of distress, it is most likely not in accordance with God’s plans for us.

 

MOLESKIN:
For the sick and elderly.  For our brothers battling illness and their wives.

ANNOUNCEMENTS:

Digging for Treasure? Find it in Christ Alone!

THE SCENE: 47F and clear. Great workout weather.
F3 WELCOME & DISCLAIMER – Administered. Hopefully social distancing requirements will be lifted soon!
WARM-O-RAMA:
IC Moroccan Night Club x 10
IC Tennessee Rocking Chair x 10
OYO Forward Lunge x 5 ea leg
OYO Side Lunge x 5ea leg
IC Tempo Merkin x 10
Pickle Pounder x 10
Pickle Pointer x 10
Reach for the sky ~10-15 seconds
Let it hang ~10-15 seconds

Mosey around the parking lot toward the pavilion near the walking path. Today we’re digging for treasure! Let’s see if we can find some

THA-THANG:
Dig Site #1 – At the Pavillion – ~5 minutes of AMRAP of the following (10 reps each)

Step Ups
Incline Merkins
Squats
Dips

Mosey to Dig Site #2 – the CMU Pile ~ 10 minutes AMRAP of the following (10 reps each)
Hodor
Bent Over Rows
Blockees

The plan was to run down and back to the tree next to the pathway leading up to the CMU plie after all 3 exercises, but the Hodors and Blockees proved to be so difficult after the first round the Q suggested a modification of running after each exercise set of 10 reps and I think it worked better.

Mosey to Dig Site #3 – The Fish
Bear crawl the fish. 30 second wall sit. Repeat 1x.

Rounded it up with 10 x Pickle Pounders + 10 x Pickle Pickle Pointers

Falling Indian Run (aka a modification of a do-ah-diddy) Dig Site #4 – Shovel Flag
Man in the front of the line peels off and does squats until the end of the line reaches him. New man in front of the line counts to 3 (originally had it planned for 5 but we didn’t have very far to run so I wanted us to get plenty of squats in) while running and then peels off. Repeat until destination is reached.

MARY:
Dig Site #4 – Shovel Flag – Q gave the option of doing something hard (my version of the Thunderstruck routine, doing something flexible (Dealer’s Choice), or doing something that makes you think (Mary Go Round) and the first two tied, so we did something hard (20 reps minimum) of Dealer’s Choice.

COUNT-OFF & NAME-O-RAMA
15 Treasure Hunters!

CIRCLE OF TRUST/BOM:

Today we went searching for treasure. And we found a few gems we might have to take out and repeat our long gaze at the future!

This past year has caused us all to ask the question:
Where is your treasure? Matthew 6:19-21 (and also Luke 12:32-34) answers it:

19 “Do not lay up for yourselves treasures on earth, where moth and rust[e] destroy and where thieves break in and steal, 20 but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also.

So again I’m going to ask: Where is your treasure? Is it in this world? In the security of making good financial decisions? Are you trusting in the perceived security of a relationship? A friendship? A hope of something you’ll experience in the future? Or even a felt vindication for the past? Where is your treasure? Further commentary from Jesus continues in Matthew 6:22-23

22 “The eye is the lamp of the body. So, if your eye is healthy, your whole body will be full of light, 23 but if your eye is bad, your whole body will be full of darkness. If then the light in you is darkness, how great is the darkness!

What are you taking in that is driving your treasure? Consider well -we know GIGO. But do we apply it to our eating habits? To our treatment of our friends? Does how we act, what we say, and why we do it point to a treasure in heaven or a treasure in ourselves? Where is your treasure?

Last Jesus points to the most obvious dichotomy in Matthew 6:24

24 “No one can serve two masters, for either he will hate the one and love the other, or he will be devoted to the one and despise the other. You cannot serve God and money.[f]

This is where the rubber soundly meets the road. There are many ways to fall and only one angle at which you can stand straight. Is your treasure in money, your financial security to provide for yourself and your family? Or is it with God in heaven? Jesus says you can’t have them both as the place you’re putting your treasure? So once more:

Where is your treasure? I pray it’s wholly, daily seeking to be in Heaven, Where Christ Is.

MOLESKIN:
Prayed for Jordan, Clickbait, Corey, & Interpol. Also this was my first time leading at Shamrock and thoroughly enjoyed it. Hope the PAX were well-served.

Step up and lead a Q (or ask me or Mermaid or another guy to co-q with you!)
ANNOUNCEMENTS:
Convergence at Big Ball June 12th (time not yet announced but I anticipate 7am start). Bring your 2.0’s + breakfast and a work day at the Wesley House after!

Monday Morning

The Scene

60’s with a warm breeze 

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

SSH

2 burpees

Tempo Merkins

Tempo Squats

TN Rocking Chair

5 burpees

Tha-Thang

Mosey to CMU pile and grab 1

 

20 Chest press

20 Rows 

20 Shoulder Press

Take Away 2 reps each round. Most got down to 10 of each before we recovered

 

10 Deadlifts

10 Squats

10 Lunges

Take away 1 rep each round. Most got down to about 5 before we recovered

 

Rack the CMU’s and Mosey to the Racquetball Club Way hill. 

 

Each exercise is performed going up the hill (not as steep as I wanted)

5 reps of 10 High Knees + 1 Burpee, then a 5 second sprint all out

5 reps of 1 Uphill long jump + 3 downhill facing squats, then a 5 second sprint all out

30 Walking lunge to knee drive, then 5 second sprint all out

3 reps of 10 second sprints up the hill

 

Rinse and Repeat only got to the lunges and did 10 walking lunges to knee drive

 

Mosey back to AO and perform the Burpee-Name-O-Rama

Start with first HIM, Name, Age, F3 Name then 1 burpee, Next man, Name, Age, F3 Name, he performs 2 burpees, …… Ends with Q’s  Name, Age, F3 Name, Q performs as many burpees as there are PAX (In this case 12). Shamrock men went beast mode for this. 

Mary

No Time

COUNT-OFF & NAME-O-RAMA

12 High Impact Men

COT/BOM

“From the most powerful man to the lowliest servant, the same is true: If we are busy about our own kingdoms instead of His, we are squandering our time and energy.” -HRT

https://hereadstruth.com/2021/04/28/the-reign-of-the-king/ 

MOLESKIN:

ANNOUNCEMENTS: