F3 Knoxville

Category: Shamrock

Bleachers and Wallees

The Scene

50’s and gorgeous, 

F3 Welcome and Disclaimer

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

Warm-O-Rama

SSH

Mountain Climbers

Tempo Merkins

IW

Crabettes

Tha-Thang

Mosey to bleachers

5 Rounds OYO

Bottom of bleachers complete 5 4-count IW

Bear crawl up bleachers

Top of bleachers complete 5 4-count In and Outs

Crawl Bear/Crab walk back down bleachers

 

When finished we headed to the closest endzone of the football field 

3 rounds (IC) with a shuttle run to 50 yd line in between each round

5 Half Burpees

10 Elbow to Hands Planks

15 Crabettes

Mosey to weight room/bathroom building wall

5 Wallees (Burpee but instead of kicking your feet back on the ground, your feet go up onto a wall) 

Bernie to the beginning of the track 

10 air squats 

Mosey back to the wall 

Repeat 4x

 

Mosey to Track

x2

Mosey 100 meters 

Lunge half the length of the endzone

Bernie second half the length of the endzone

 

x2

Mosey 100 meters 

Reverse Lunge half the length of the endzone

Bernie second half the length of the endzone

 

On the way back to the AO 

30 Rocky Balboas 

Bear Crawl up the hill outside the football field

Repeat 3x

 

Mosey back to AO

 

Mary

10 4-count crabettes 

 

COUNT-OFF & NAME-O-RAMA

9 HIM’s

 

COT/BOM

1 Samuel 24:6

6 He said to his men, “The Lord forbid that I should do this thing to my lord, the Lord’s anointed, to put out my hand against him, seeing he is the Lord’s anointed.” 7 So David persuaded his men with these words and did not permit them to attack Saul. And Saul rose up and left the cave and went on his way.

1 Samuel 25 Nabul and Abigail, Abigail spoke reason into David.

 

At church, we have been studying the life of David. In 1 Samuel 24 David, despite enormous peer pressure, did not take Saul’s life in the cave and listened to the voice of God and showed restraint. In the very next chapter, a man named Nabul insults him and he was ready to take the lives of every man in the town. 

 

The same man shows so much restraint in one challenge because he was in tune with the voice of God. The very next challenge, arguably much less significant of a situation, he was ready to slaughter all the men in a town but listened to the reason of the wife of the man that had wronged him. As high impact men we need to be in tune with God’s voice as much as we can in our lives, but when this is not the case, surrounding ourselves with people who will speak reason to us is a crucial guardrail to have in place. I am thankful for the people in my life that are there to keep me on track when I am not as in tune with God’s voice as a should be. 

MOLESKIN:

ANNOUNCEMENTS:

 

It was a HILL of a day

THE SCENE: Clear and cool, maybe 37 degrees, but otherwise beautiful.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squats x 10
Baby Arm Circles forward & Backward x 10
SSH x 20
Cherry Pickers x 5

THA-THANG:

Station 1
At Station one, El Capitan up the hill.  At the top hold a left leg lunge for 30 seconds, then repeat for right leg
Station 2
Run to the bottom of the stair case.  20 elevated heel Squats, run to the top of the stairs
Station 3
Perform 20 squats, then do a 30 second wall squat
Station 4
In front of the Middle School, elevate your feet, and do elevated plank jacks, then hold for 30 seconds
Station 5
In front of the intermediate school, elevated merkins and a short hold.
second round, one hand on the curb, merkins with a hold.
Station 6
20 Calf Raises, then walk on your toes to station 1
Rinse and repeat, at least two times, stay together and perform as a group.

MARY:
Interpol led us in the Mary as he practices for his VQ.  We did American hammers, flutter kicks, monkey humpers and big boys.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

1 kings 17:4
You shall drink from the Wadi, and I have commanded the ravens to feed you there.
1 kings 17:6
The ravens brought him bread and meat in the morning, and bread and meat in the evening; he drank from the wadi
God will provide.  Just like he did for Elijah, we provides our necessities.  We have food, water, and shelter.  We also need a relationship with God and we need to be willing to ask God for help.  As a man that is a weakness.  Don’t be afraid to ask others for help, or God, and don’t take for granted the things that God provides.

MOLESKIN:

ANNOUNCEMENTS:
Collecting for the Hope Street Mission.

Shamrock Jailbreak Tour

  • Welcome: 29 degrees – Good thing it’s free and clear!
  • Warmup: 
    • ssh
    • cherry pickers
    • 5 burpees
    • 1 burpee per shamrock to the Football field (30 ish burpees)
    • 25 yard mosey @ 25 % effort
    • 50 yard run @ 50 % effort
    • 75 yard sprint @ 75 % effort
    • 100 yard sprint @ 100% effort
  • Workout:
    • The Shamrock Jailbreak Tour:
      • Random HIM, pick a random card from the deck. Jailbreak to the location printed on the card and do the exercise printed on the card.  Someone give a 30 rest count.
      • Repeat
      • Of the 18 cards to choose from we chose:
        • @ Football field Entrance Do: 20 Wear Wolves
        • @ Pull Up bars Do: 20 Pullups
        • @ Football Field do: 2 Lengths of Bernies
        • @ Valley of Death Do: 3 hill to hill climbs
        • @ Football Stadium do: 5 Bleachers (top to bottom – touch railing)
        • @ Catholic High School Main Entrance Overhang Do: 25 Burpees
        • @ AO Home Base do: Bear crawl across parking lot twice
  • Warm Down:
    • 25 Freddy Mercuries
    • 25 Flutter Kicks
    • 5 Leg lifts
    • 10 Gas Pumps
    • 10 Captain Thors
  • Wrap-up:

Attack Resolutely

The Scene

34 degrees and beautiful

F3 Welcome and Disclaimer

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

Warm-O-Rama

Side Straddle Hops

Seal Claps 4 count

Inch Worms w/ merkin

Tempo Squats

Imperial Walkers

Tha-Thang

Mosey to the church courtyard

ATM’s 

15 Alternating Shoulder Taps (4 count)

10 Tempo Merkins (4 Count)

10 Fast Merkins

Mosey to Cedar Bluff Rd entrance of Shamrock stopping for 10 4ct Monkey Humpers before crossing and heading to the Cedar Bluff Elementary Stairs.

Dora 1 2 3

Partner 1 performs exercises while Partner 2 goes up and down the stairs twice. 

100 Inch Worms

200 Heel Elevated Squats 

300 Little Mermaids (Lay on one side, one arm goes on the back of your head and the other on the ground.  Keep your legs together since we are mermaids and do a sideways sit-up where your elbow gets to your knees.)

Due to time, we called the Little Mermaids around 200 to make it back to the AO on time. We all took one more trip up the stairs for good measure.

Sneaky Gorilla the length of the parking lot headed back to campus

Mosey to Cedar Bluff Rd stopping for 10 more 4ct Monkey Humpers before crossing and heading to the AO.

BLIMPS once we are back to the AO

5 Burpees

10 Lunges (5 each leg)

15 Imperial Walkers (we did single count)

20 Merkins

25 Plank Jacks

30 Squats

Mary

No Time

COUNT-OFF & NAME-O-RAMA

15 HIM’s

COT/BOM

Quote from the book Battle Studies: Ancient and Modern Battle by Colonel Ardant Du Picq heard on Jocko Podcast 269

“Four brave men who do not know each other will not dare to attack a lion. Four less brave men, but knowing each other well, sure of their reliability and consequently of mutual aid, will attack resolutely.”-Colonel Ardant Du Picq

Since I joined F3 I have done many things that I never thought I could do because I was surrounded by men who knew I could and showed confidence in me. The “lion” that is referenced in the quote can be many different things; 3100 burpees in a month, a service project, a coat drive, donation to Street Hope, the list goes on. Alone we may not think we can do these things or make an impact in an organization but as a group (F3) we can take down any “lion” that comes across our path. I am so grateful for F3 Knoxville.

MOLESKIN:

ANNOUNCEMENTS:

STREET HOPE PROJECT

Help us support the fight against human trafficking.  Our collection for Street Hope TN house starts THIS WEEK. We have been asked to collect Copy Paper, Napkins, and 55 gal Trash Bags. Bring these items to the workouts and/or get them to your AOQs and we will collect from them. You can learn more about Street Hope TN at https://streethopetn.org

Let’s support our Blount county brethren on Saturday and have a good showing for our new AO launch. If you are in town make plans to join. See Slack for details. 

Mechanotransduction

THE SCENE: 35 degrees and slightly chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x baby arm circles in cadence

10x reverse baby arm circles in cadence

10x cherry pickers in cadence

50x side straddle hops in cadence
THA-THANG:
Assfault’s AO Assault (4 rounds, 6 stations, 1 min work of 1 exercise at a station, 20 seconds to bear crawl to next station)

  • 8 count bodybuilders
  • Flutter kicks
  • Burpee mountain climbers
  • Burpee into squats
  • Hello dollys
  • burpees

COUNT-OFF & NAME-O-RAMA
18 men 2 FNGs Assfault mermaid Cheat Sheet Dumpster Dive Flower Pot Anchorman Fabio In and Out Brick Trolley Corona Weight Baby Boomer Betty Slappy Interpol Osteen Apollo 2(FNG) Vanna (FNG)
CIRCLE OF TRUST/BOM:
Mechanotransduction is any of various mechanisms by which cells convert mechanical stimulus into electrochemical activity. As members of the pax we introduce stimuli to each other at beatdowns and in our communities and stimulate growth. As iron sharpens iron, so one person sharpens another Proverbs 27:17

ANNOUNCEMENTS:
AO launch March 6 in Blount county at the arsenal