F3 Knoxville

Category: Shamrock

Don’t Underestimate Today

The Scene

22 degrees and ice cold

F3 Welcome and Disclaimer

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

Warm-O-Rama

  • Motivators
  • Bear Crawl (F/S/B/S)
  • Tempo Squat
  • Merkins
  • Imperial Walkers
  • Toe Tap Jumps

Tha-Thang

Mosey to CMU Pile and grab 2 coupons per person and head to the parking lot

Traveling to the four Corners we will use the following exercises:

  • Murder Bunny 
  • Rifle Carry with Blockee every 5 steps
  • Granny Drag
  • Bernie w/ CMU

At every corner abandon CMU and run back to corner one for work with your second CMU 

  • 10 CMU on Shoulder Split Squats (10 E/S)
  • 20 CMU to Knee Taps
  • 30 SSH w/ block
  • 40 Z press (Seated CMU Press)
  • 50 Opposite Foot Deadlifts
  • 60 Mt Climbers (2 Count)
  • 70 Side Jumps over CMU 
  • 80 Freddy Mercury’s 

Called recover and brought all CMU’s back to corner 1

2 minutes CMU holds (one CMU in each hand). We took turns telling bad dad/lawyer jokes to help the time pass. 

Recover, rack the CMU’s, Mosey back to AO sprinkling in some walking lunges and reverse walking lunges. 

Mary

No Time

COUNT-OFF & NAME-O-RAMA

13 High Impact Men

COT/BOM

I have a confession, on Monday I did the bare minimum at work all day long. I was feeling tired and unmotivated so I did just enough to fly under the radar until it was time to go home. I didn’t feel great about it but it really punched me in the mouth when I woke up on Tuesday morning. School was canceled for my wife and daughters and they got a “snow” day. My wife suggested I take a PTO day and spend time with them. My heart broke. I told her I had way too much to do and some lunch deadlines I had to meet (spreadsheets and reports that I could have done on Monday but…). I was sick over the time with my family I could have had but the “fart sack” on Monday led to a missed opportunity to get closer to my M and Shorties on Tuesday. Later that day I ran into this quote by John Maxwell that hit home and came with perfect timing. 

“We overestimate what we can do tomorrow, we over-exaggerate what we did yesterday and we underestimate what we can do today.” -John Maxwell

If we stay consistent about how we structure our “today’s” the yesterdays and tomorrows will take care of themselves. 

Today is the only moment we have, all we have is now. What is on your daily agenda? What are you putting off until tomorrow? Don’t wait, perform the tasks at a hand and do the best you can today. We never know what tomorrow will hold. 

MOLESKIN:

What is everyone’s go-to song/band right now? Comment under the backblast post in slack and share with the group. 

ANNOUNCEMENTS:

10 for 30 for 30 for Giving, Protecting, and Creating @ Shamrock

  • What: Today in 34 degrees of pre-dawn darkness, 10 Men came out to share some traveling exercises.
  • Where: Catholic High School of Knoxville – Area of Operation name Shamrock.
  • Welcome: Always totally free, we are not professionals. Be careful – it’s dark – we tired & sleepy.  We’re here to wake up!
  • Warmup:
    • 30 Side Straddle Hops, 30 Merkins, 30 Squat Jumps, 30 Mountain Climbers,
    • For 30 seconds think of your favorite spot on Campus
  • Workout: 30 for 30
    • Part 1:
      • We stay in a single file line the whole time. Running and doing exercises in a line.
      • The person at the head of the line decides where we will run to for 30 seconds.  We stop at 30 seconds regardless of if we get to where he wanted to get.  When we stop, we do 30 repetitions of the exercise of his choosing.  Then he goes the back of the line.  We repeat this process until 6:00 am.
    • Part 2:
      • At 6:00 am we mosey to the Cement Unit pile on campus and clean up the pile.
      • First we unload & dis-assemble the sloppy pile into a flat (1 level high) grid of blocks in the Parking lot – We do this for 5 minutes.
      • Next we take 5 minutes to assemble and VERY neatly stack the blocks we dis-assembled.  If the new neat block pile does not meet our cleanliness standards then we all do 100 burpees.  Luckily the pile was very neat.
    • Run back to Area of Operation home base – unfortunately they broke formation on the way back and received a 10 burpee penalty.
    • Jenner one the “Best location & exercise” vote and did not have to do the 30 burpees the rest of us had to do as a wrap-up.
  • Wrap-up
    • Today in 34 degrees of pre-dawn darkness, 10 Men came out to share some traveling exercises – and organize some blocks.
    • I encourage you today to go out there and Give, Protect, and Create.  If our evil enemy wants to Steel Kill and destroy, and I am sick and tired of the enemy, and I recognize the Good vs. Evil war we are already in, then I’d like to make some serious advances on the battle-front by doing direct things that are opposite of what the enemy does.  So go instead of Steeling – go out and Give today – Flex that giving muscle – it will get stronger.   Instead of Killing life – go out and protect a life (or create a life :), give money to a pro-life cause, go be a foster parent or big brother, protect our youth in some caring way – Nurture life in some way.  Instead of Destroying something – go out and use that creative brain and muscle that God has given you and create something – build something – design something.  Make advances for our Kingdom, God’s Kingdom!

How long can you HOLD on?

THE SCENE: High 30’s windy and some drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 5 slow cherry pickers, 5 slow tempo squats, 10 baby arm circles forward & backward.
THA-THANG:

Divide into 3-4 teams
A team will perform the circuit, while one team member is in a hold.
When the team member breaks the hold, the next team member rotates in, and the one that rotates out, takes the position of doing exercise.
Repeat until all exercise are done.  Take a lap, start the next round with the same format.
You can only do exercise while a teammate is “holding”
Station 1
Hold plank on elbows
25 merkins each team member
25 squats
25 big boy sit ups (ea)
run a lap
Station 2
Hold a wall squat
25 burpees each
25 monkey humpers
25 little baby crunches (4ct)
take a lap
Station 3
Hold a “canoe” position
25 diamond merkins
25 lunges
25 hello dollies (4ct)
Run a lap
Station 4
Hold balls to the wall position
25 bicep merkin
50 single leg calf raises (25 ea)
25 American Hammers (4ct)
run a lap

MARY:
We went around the circle.  One PAX led us through an ab exercise, then we did 10 merkins following each.  We made it through 8 PAX (80 Merkins) and did a variety of ab exercises along the way.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Pride… Things I am proud of:
That flag has been here for every workout
WE have never had to use a pocket Q, you guys have signed up and showed to lead every workout at Shamrock
This AO makes me proud, and then things I am not proud of.
James 4:6 But He gives all the more grace; therfore it says, “God opposes the proud, but gives grace to the humble.”
Proverbs 29:23 A person’s pride will bring humiliation, but one who is lowly in spirit will obtain honor.

 

MOLESKIN:

ANNOUNCEMENTS:

Fun with the Alphabet

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
39 ℉ 85% 36 ℉ 4.6 mi/h NE

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

The entire workout is based on this list:

A – Burpees x 15
B – Little Baby Crunches x 30
C – Jump Squats x 20
D – Merkins x 20
E – Squats x 25
F – Plank x 60 seconds
G – Lunges x 30
H – Carolina Dry Docks x 25
I – Side Lunges x 30
J – Freddie Mercury x 50
K – Iron Mikes (Jump Lunges) x 25
L – Military Toe Touch Situps x 20
M – Single Leg Squats x 20 (10 each leg)
N – Dips or Diamond Merkins x 20
O – SSH Jumping Jacks x 50
P – Hello Dolly x 20
Q – Box Jump x 16 or Cross Country Skiers x 30
R – Flutter Kicks x 50
S – High Knees x 50
T – Mountain Climbers x 50
U – Bobby Hurleys x 20
V – Wide Merkins 20
W – Monkey Humpers x 25
X – Shoulder Taps x 40
Y – Supermans x 20
Z – Heals to Heaven x 20

For warm-ups, pick a member of the PAX who is absent and use their name or use the first name of a present PAX’s hospital name. Perform the exercises associated with the first 4 or 5 letters of that name. You can vary the totals to make this more of a warm-up. Like 20 Freddie Mercuries instead of 50.

THA-THANG:
Using four variations of the above alphabet/exercises. Before starting, place one alphabet/exercise list in four corners of a square parking lot or field. Mosey towards the parking lot/field. Divide into 4 groups. Each group goes to a corner. Using the alpha-list, the group selects a PAX name from their group and performs all of the exercises associated with that name. So, everyone in the group does the exercises for just one of their names. The whole name. After the group finishes, they mosey as a group to the next corner. Pick another name, do the exercises associated with that name using the list available at that corner. Then move to third corner. Rinse and Repeat. To fourth. Rinse/Repeat around the square. If the group finishes all the names of their group before the other groups, that finished group runs to an unfinished group and joins them. At the end, it should be one big group or everyone finishing at the same time.

There wasn’t time for this.  But if there is time, use two lists for entire group and pick two locations about 50 yds apart. Have the group, pick different AOn names and perform those exercises. For example, do ‘Shamrock’ at one side, then ‘Asylum’ at the other, then back for ‘JUCO’ etc.

Then Mosey back to AO.

MARY:
Using various lists, use the word ‘Mary’ (and maybe others like ‘Core’, ‘Ab’,’Stomach’). Only with these, find the letter of the word and if the exercise is not an ab/core exercise, go to the next exercise in the list. For instance, in the above list, ‘M’ = Squats. You don’t want to traditionally do squats during the Mary, so go down list. Not Merkins, Not SSH, But Yes to Hello Dollys. Obviously, Q can say what exercise is a Mary exercise.

COUNT-OFF & NAME-O-RAMA
12 Brothers.
CIRCLE OF TRUST/BOM:

Matthew 18:20

“For where two or three are gathered in my name, there am I among them.”

 

MOLESKIN:
Prayers for the wives recovering from and going into surgery.  For the kids struggling with issues at school.  For our brothers battling illness.

ANNOUNCEMENTS:

BB Tabata

  • Welcome to the sweaty beatdown gloom: All free – All the time – All welcome – All warnings – All cautions
  • Warmup:
    • 100 burpees for time
      • Total
        Osteen 8:00.35
        Slappy 8:10.61
        Trolley 8:41.81
        Interpol 8:51.73
        Honeydew 8:58.38
        Betty 9:04.87
        Mermaid 9:20.65
        Dumpster Dive 9:27.63
        Crawl Space 10:07.65
        Ribbed 10:21.05
        Curveball 10:55.54
        Curry 11:04.69
        Baby Boomer 11:07.00
        Jenner 11:09.83
    • Mosey to track.
  • Workout: Burpee Broad jump Tabbata
    • Three parallel HIM single file lines (on track)
    • Each him calls out rep & rest count which are equal (10 reps & 10 count rest, or 15 reps and 15 rest, or 5 and 5 etc etc)
    • Pack does that many reps as a group then stops and rests that many seconds (or audible HIM counts)
    • Go across and down the line taking turns who chooses rep&rest count.
    • the first two lines do core exercises and a broadjump
    • the last line does broadjump burpees
  • Wrap-up
    • Put to death sin – it doesn’t say slap it on the wrist.  Take out a freakin sword and decapitate it.

      Colossians 3:5  Put to death, therefore, whatever belongs to your earthly nature: sexual immorality, impurity, lust, evil desires and greed, which is idolatry. Because of these, the wrath of God is coming. You used to walk in these ways, in the life you once lived. But now you must also rid yourselves of all such things as these: anger, rage, malice, slander, and filthy language from your lips.

    • THE WHAT – Does it say snuggle up with sin, does it say elbow sin..No no.

    • THE HOW: No killing sin is pretty serious. If we were to just punch sin in the face then it wouldn’t be so serious and wouldn’t take so much effort. If we were to try to knock sin out then maybe we would train a little bit for it – maybe you’d read a book or two to help. But no it says to kill sin. So to kill something you need a plan – its VERY SERIOUS. You can’t just wing it. And sometimes even with a plan you’re plan my fail. And so what are you to  do.

      1. Team-mates: Well you might recruit some friends you might recruit some teammates. However, sometimes that sin might be so big and so terrible that a plan and teammates aren’t enough
      2. Professionals: A next step up is you might have to bring in professionals. You might have to go see a Pastor you might have to go see a counselor you might have to go see several counselors maybe a personal counselor and/or maybe a marriage counselor.
      3. Homework: You might have to study. You might have to read a book you might have to take a course. ( FPU example). And sometimes if you’re fighting a big enough war let’s, let’s say for example a culture war then even a plan with teammates and professionals might not be enough if you really want to kill this sin.
      4. Join the Army: In those cases, the next step up is you need an army. For example in World War II we needed a team , we needed a plan,  we needed teammates we needed professionals and we needed an army and we need to tactics.
      5. Attrition: And sometimes even with all those things the sin might hang on. But with agood leader ship ,which we have (Jesus), and good teammates which we have (F3 Brothers), and good pastors,  which we have, and a good army which we have, The last several ingredients of killing sin can be time and attrition which in scriptural terms is called perseverance.

I want to encourage you brothers to enroll each other in each others armies to fight sin until you have decapitated it – in all its forms which are:

Anger, malice, sexual immorality, impurity, lust, evil desires and greed, rage, slander, and filthy language. That’s 11 sins to go kill – use every tactic, every brother, every book, every course, every captain and General, then hang on and starve that sin to death through attrition if need be.  Kill it brothers! Kill it!