F3 Knoxville

Category: Shamrock

Shamrock Wet N’ Wild

THE SCENE: Dark, Rainy, 41 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BOCs, Cherry Pickers
THA-THANG:

Mosey to CMU pile with everyone grabbing a CMU then heading to breezeway

1)

Merkins- 20

Curls 20

CMU squats 20

Derkins 20

:::then lunge with CMU —> mosey to next awning and do 5 Motivaters      [Do x 2]

2)

LBCs/Big Boys 20

SSH (4ct) 20 Do x 2

Squat Jumps 20

Bent CMU Rows 20

:::then bear crawl —> mosey to next awning and do 5 Motivaters       [Do x 2]

3)

Overhead CMU Press 20

Leg Raises 20

Dry Docks 20

Incline Merkin 20

:::then lunge with CMU —> mosey to next awning and do 5 Motivaters     [Do x 2]

NEXT:

Grab a battle buddy and HIM1 runs around the parking lot while HIM2 holds a wall sit….AMRAP.

Return CMUs

MARY:

COUNT-OFF & NAME-O-RAMA
8 HIM— Osteen, Baby Boomer, Slappy, Mermaid, Trolley, Cheatsheet, Waxjob, Music City
CIRCLE OF TRUST/BOM:
The HIM is often focused on doing, earning, working, etc. Our greatest need is something we cannot earn, nor work to achieve – our salvation. We have been declared righteous by God because of the one true HIM, Jesus. Eph 2:8-9, 2 Corinthians 5:21.
MOLESKIN:
NA
ANNOUNCEMENTS:
Upcoming CSAUP at Asylum

Hamstrung @ Shamrock

 

THE SCENE: Mid 40’s and drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squats
Thai Fighters
Cherry Pickers
THA-THANG:

Start at #1, work through the list, drop the top item each time until complete
Reps 1 30 second hamstring plank
20 2 diamond pushups
20 3 squats
20 4 American hammers
20 5 Hamstring walk out
20 6 Wide arm push ups
20 7 lunges
20 8 pickle pounders
20 9 Hamstring leg lift
20 10 merkins
20 11 monkey humpers
20 12 big boy sit-ups

 

MARY:
Mary was included in the workout
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Where are you invested with your time?  Where you spend your time shows those around where your priorities are.  If you are out of line, like me, then focus your time where it belongs and get back on track.  For me, being more present while home with the wife and kids, as well as doing intentional things on the weekends.  Work sucks up an inordinate amount of time for me, and my family doesn’t need to feel like they are 2nd to work.
MOLESKIN:

ANNOUNCEMENTS:
January 30, CSAUP at Asylum.

Carpe Diem

THE SCENE: Chilly 30’s; started to snow during COT

WARM-O-RAMA:

4ct SSH x 20 (IC); 5 Burpees (OYO); 4ct Tai Fighters x 10 Forward and Reverse (IC); 5 Burpees (OYO); Temp Squat Jumps x 5 (IC); 5 Burpees (OYO); 4ct Starfish Crunches x 10 (IC); 5 Burpees (OYO)

THA-THANG:
Mosey to CMU pile in alley; 4 corners with CMU; Start at 20 reps at all 4 corners for first lap… 19 for second lap… 18 for third lap… and so on until beat down ends; Corner 1 exercise is Rifle Hold Squats; Corner 2 is Alternating Merkins (one hand on block); Corner 3 is Rifle Hold 2ct Flutter Kicks; and Corner 4 is Kettle-Block Swings; Return CMU to pile; Mosey back to AO

CIRCLE OF TRUST/BOM:
Mentioned Dead Poet’s Society movie and the phrase Carpe Diem that took on importance to me as a young adult; Phrase literally means “Pluck the day” but more commonly known for “Sieze the Day”; While a great motto and good mindset to attack each day, I felt it a bit short or misguided unless married with God’s wisdom in James 4; Read James 4:13-16 and noted the important perspective that God is in control and it is wrong to assume on His will; Read Romans 12:2 speaking to how we can know God’s perfect will; so I encouraged the PAX to Sieze the Day – If the Lord wills!

MOLESKIN:
See Shamrock prayer request channel on Slack to pray or drop new requests

Incline Bear Burpee Shuffle

  • Scene:  28degrees of misty mountain madness – ie. Cold and dark
  • Intro: Welcome to the Jungle
  • Warmup:
    • high knees + burpees ( ~20 )
    • Side straddles parking lot lengths.
    • Freddy Go Rounds – (all in four count – High Knees, Mtn Climbers, Freddy Mercuries, Austrailian Freddy Murcuries,- and in reverse backup up to high knees )
  • Workout:
    • Single file line of HIMs facing the hills – arms width apart.
    • 1. Do a burpee
    • Bear crawl up the hill
    • Do a burpee
    • Reverse bear crawl down the hill.
    • Do a burpee (and back down to plank)
    • Hold plank waiting for 6.
    • 3 Plank Shuffles to left
    • Repeat until time runs out – progressing to all hills on campus.
    • In light of the monthly challenge we’ll attempt to keep track of the running burpee total.
    • We did four basic hills – 80 burpees on the bottom and 40 burpees on the tops of hills for a total of about 120 burpees.
  • Circle of Trust / Ball of Man
    • Sharing struggles, psalm 38 & 39 are brutal.  Raw, gritty. Such is life.  Sandy dirty muddy wet cold. Offer it up to God. Pleading for mercy. Pleading for grace. From Political crazyiness to at home marriage battles – what do we do?  Life and death on the line with Covid.  Are we but a vapor? A smoke? Dust in the wind? Each breath is a gift. Each moment a miracle.  It ain’t pretty. I’m not pretty.  Forgive me for my mess. Please forgive me for my anger.  Thank you for suffering with me today.  You are my brother!

Weather Advisory

The Scene

36 degrees and wet

F3 Welcome and Disclaimer

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

Warm-O-Rama

Motivators from 8

Squat to kneel and back up (6-count)

Hairy Rockettes

Cherry Pickers

Ankle to hands 

 

Tha-Thang

Curb on CMU Mosey Way

Squat to curb tab

Hold Session 50 seconds of work 10 seconds of rest

Single Arm Hold -L

Single Arm Hold -R

Hollow Hold

Plank Hold

Glute Bridge

Side Plank -R

Side Plank -L

 

50-40-30-20-10

Seasaw lunge

CMU Curl Press Tri-Ext

Predator Jacks

V Up’s 

CMU Single Arm Row

 

Got through 50 of each and 40 of lunges and curl/press/tri ext

On the way back to CMU pile we switched between rifle carries, one arm overhead carries, suitcase carries and zombie carries. 

Mosey back to shovel flag just in time

Mary

No Time

COUNT-OFF & NAME-O-RAMA

9 HIM’s

COT/BOM

Watch this: “Good”- Jocko Willink

If you follow Jocko at all you have surely heard him say “Good” in response to almost every situation, especially when things do not go as planned. The video is linked up above and is sure to fire you up. 

With all of the stuff going on around us we can ultimately only control how we respond to things. I have found it beneficial to respond with “Good” and go from there. It helps me remember to take things in stride and take a lesson from every situation and get better no matter what happened. Good can come from any situation if we look hard enough. 

Ultimately, if you are a believer, you can say “Good” in everything because we know that the Lord is with us and He is ordering our steps. 

Joshua 1:9– “Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”

MOLESKIN:

ANNOUNCEMENTS: