Shamrock – Page 65 – F3 Knoxville

Shamrock – 5 Brave Men Prep for Iron Pax

August 17, 2021 Anchorman

THE SCENE: 69F Light Rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5

5 Merkins

Tie Fighters

5 Merkins

25 Calf Raises

5 Merkins

THA-THANG:

Mosey to CMU pile then to covered walkway

25 Curls

25 Flutter kicks – 4-count

50 CMU Bench press

50 windshield wipers

10 Squat presses, but do 5 presses at the top before your next squat

20 Hello Dolly 4-count

30 CMU rows

40 LBCs

50 CMU overhead press

60 American Hammers single count

70 Alternating CMU Merkins – about killed me.

80 SSH single count

90 CMU Bench Press

100 scissor kicks single count

Return CMUs

Take a lap around campus

Mosey back to AO flag

MARY:

Monkey Humpers 10 x 4 count

Imperial Walkers 10 x 4 count

Monkey Humpers 10 x 4 count

COUNT-OFF & NAME-O-RAMA
Anchorman, Trolley, Repeat, Paper or Plastic, Slappy,
CIRCLE OF TRUST/BOM:

I really liked what Trolley did last week with the getting to know you COT.

Get to know each other by saying something about ourselves that everyone might not know.

Burpee Baseball @ Shamrock

August 13, 2021 Trolley

Welcome: 1 and all.
Warmup: A little bit-o-this, little bit-o-that.
Workout: Burpee Baseball
- Two Teams (split up as even as possible).
- Player at bat throws a ball (from home plate) into the outfield as hard as can then runs around the bases doing two burpees per base (of the specified type) and then run home to get a point.
- Player from oposing team goes an fetches the ball (starting from home plate) and must do 5 burpees of the specified type at the ball and then run to home to get a point.
- The player who gets home first wins the point (ball).
- Teams switch “At bat” turns every three runs (plays/at bats/competitions)
- Both teams in the “Dug outs” do matching burpees of their player who is in the current play. So if your player is running to fetch a ball then you do 5 of the burpees (of specified type). If your teammate is throwing the ball then you do 6 burpees (of the specified type).
- The team with the most balls wins the game.
- We almost got through 20 balls and had one home run (Nice huck @Jenner!)
- Third game of Burpee baseball ( Game 1, Game 2)
- The Type of burpee is written on the ball itself and is one of the following
  - Burpee with plank jack
  - Burpee with one leg
  - Burpee with Iron mike
  - Burpee with Donkey Kick
  - Burpee with Double Squat Jump
  - Burpee with Parker Climbers
  - Burpee with Lunge
  - Burpee with Frog
  - Burpee with Big Boy
  - Burpee with Release Merkin
  - Burpee with Double Merkin
  - Burpee with Imperial Walker
Warmdown: None.
Wrap up Word:
- Revelation 2:26-28 ^26-28“Here’s the reward I have for every conqueror, everyone who keeps at it, refusing to give up: You’ll rule the nations, your Shepherd-King rule as firm as an iron staff, their resistance fragile as clay pots. This was the gift my Father gave me; I pass it along to you—and with it, the Morning Star!
Announcements:
- Dad Camp
- Of the chain (CSAUP)
- Hard ship Hill

TMF / TCE @ Shamrock

August 11, 2021 Trolley

Welcome & Warning:
- Despite this being a totally Free workout, we are Amateurs and so are you – so take heed – be ware. workout, zit, zot, ping pong..zap zork — dang it’s early.
- Why am I up again? Oh, yeah, to get Total Muscle Failure & Total Cardio Exhaustion….
Warm Up
- Super slow and long cherry pickers…
- A little Burpee + increasing 1,2,3,4,5 merkin additions practice
- aaaaannnd onto the Beatdown.
Workout (Total Muscle Failure + Total Cardio Exhaustion )
- Start at left side of far corner of football field. Do
  - 1 Burpee
  - 1 Burpee with two merkins
  - 1 Burpee with three merkins
  - 1 Burpee with four merkins
  - 1 Burpee with five merkins
  - Run down the line to the next 5 yard marker and do the same 5 excercises above. Then run directly across the field on the 5 yard line and repeat all the above until you reach the end of the field. (break up into criss crossing teams if we have enough people 10 or more).
  - We made it to the 50 yard line for a total of 55 Burpees and 110 Merkins. Then we ran the same pattern zig zagging accross the field to the end zone.
- At the locker room wall
  - With back to wall, walk your feet up the wall. Hold a handstand for 10 seconds.
  - Repeat 4 times.
Warm Down
- 20 Freddy Mercury’s
- 20 Mountain Climbers
- 20 Freddy Mercury’s
- 20 Mountain Climbers
- Leg Lift ring of fire ( tight HIM circle legs facing out – hold a leg lift as successive HIMs run around the circle and thrown down the lifted legs)
Wrap Up
- We need to strengthen our second F. Fellowship. We went around the circle and announced our real name and shared a tid-bit about each other that the others probably didn’t know. Some shared prayer requests, some shared how they got their F3 name. Norm, Daniel, Chris, Nathan, Barry, Matt, Jake, Dan, Bradly, Brad, Joshua. We learned about swimming, going to med school, fainting, lots of kids, and all sorts of good stories. Love you guys! Thanks for comin out and bringing light into the darkness.

Head to Head Competition

August 10, 2021 Mermaid

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

tempo merks

tempo squats

baby arm circles

cherry pickers

quad stretch

arm stretch

THA-THANG:

Break into 2-4 teams depending on how many PAX show up.
Competition
max reps on each.
1	Planks
2	Hand release Merkins
3	100’s at the track, may have to run heats with a winner’s and loser’s bracket
4	Big Boys
5	Wall Squats

We broke into 2 teams. Team 2 beat team 1 by a score of 23-7. Points were awarded 3 for 1st, 2 for 2nd, and 1 for third.
MARY:
LBC’s for the remainder of the workout, about 2.5 min
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Corinthians 9:24-27
MOLESKIN:

ANNOUNCEMENTS:
F3 Dad’s Camp
CSAUP
HARDSHIP HILL

Four Corners @ Shamrock

August 9, 2021 Trolley

Welcome: All are welcome – those who come are awesome! Welcome to the Jungle! I’m not a professional, but neither are you, so lets go have some fun! By the way, it was a perfect 70 degrees this morning.
Warmup:
- Merkin to chest – Arm shake
- Squat with leg shake
- First Corner of parking lot :25 Merkins
- Second Corner of parking lot :50 LBCs
- Third Corner of parking lot: 75 Squats
- Fourth Corner of parking lot: 100 SSH
Workout:
- Repeat the warmup for every parking lot on campus.
- We ended up doing 500 SSH, 375 Squats, 250 LBCs, and 125 Merkins. (we did throw in some CMU exercises for good measure too).
Warmdown:
- 50 Freddy Mercuries
- 25 Hello Dollys
- 25 Scissor Kicks
- Leg Lift Holds
- Ring of Leg Fire
Wrapup:
- Fruity Goals: Bored? Need direction? Need a goal? Pratice fruit! Love, Joy, Peace, Patience, Kindness, Goodness, faithfulness, Gentlness, Self-Control. Sounds silly to Practice fruit. But do it. Pick one today, add a little focus to your goal. Write it on your hand. Write it on a sticky. Nudge yourself in that direction today. Put effort into that thing. Be intentional about it. Go outside your comfort zone. The reality is that it is difficult and you will fail if it’s just you trying. So before you start on your chosen fruit of the day, ask God to nudge you in that direction. Ask Him to fill you with more of it today. Ask Him for help in exercising that new muscle. You are His and He is yours. Partner with God and His Holy Spirit today in practicing fruit. At the end of the day – review your Fruity Goal. How was your nudging? How did God do as a partner? Share how it went with someone or write it down. Now repeat that every day. 🙂
- But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, ²³gentleness, self-control; against such things there is no law. ²⁴Now those who ^[a]belong to Christ Jesus crucified the flesh with its passions and desires.
- But what happens when we live God’s way? He brings gifts into our lives, much the same way that fruit appears in an orchard—things like affection for others, exuberance about life, serenity. We develop a willingness to stick with things, a sense of compassion in the heart, and a conviction that a basic holiness permeates things and people. We find ourselves involved in loyal commitments, not needing to force our way in life, able to marshal and direct our energies wisely.
Announcements
- Dad’s Camp: 8/13 https://www.eventbrite.com/e/camp-runamuck-2021-tickets-162297402901
- CSAUP : 8/21 https://docs.google.com/spreadsheets/d/15aAa8W8hRuznBfw7HGJqk2HV-0Wbmjat76YaIxqQOPM/edit#gid=0
- Hardship Hill October 2, 2021, https://dirtybirdevents.com/hardship-hill-ocr/