F3 Knoxville

Category: Shamrock

Ebony and Ivory

THE SCENE: 67 and steamy

WARM-O-RAMA:
side straddle hop, cherry pickers, burpees, big boys, mericans

THA-THANG:
CMU Relay – partner up (one holds plank while other runs to cone and does exercise then switches with partner)

  • iron mikes – 30
  • alternate hand mericans – 25
  • squat jumps – 20
  • burpees – 15
  • CMU thrusters –  10
  • CMU thrusters – 10
  • burpees – 15
  • squat jumps – 20
  • alternate hand – 25
  • iron mikes – 30

MARY:
flutter kicks
COUNT-OFF & NAME-O-RAMA
GI-Jane (not in system yet)
CIRCLE OF TRUST/BOM:
Psalm 112

  • Blessed is the man who fears the Lord
  • A righteous man deals justly and generously
  • Have a steady heart – trusting in the Lord drives away wickedness

 

SHAMROCK Acronym

THE SCENE: 60F – Perfect Weather for a beatdown

F3 WELCOME & DISCLAIMER

Fitness, Fellowship, Faith, Free, Here on Own Volition, Not a Professional, Modify as Needed, Have Cell Phone, Keep Social Distance and Respect Others Space

WARM-O-RAMA:

Lots of ideas on what to name AO – ultimately choosing Shamrock.   While Mermaid gave some history on the shamrock during the inaugural workout wanted to share an alternative meaning today.   SHAMROCK is also an acronym for today’s workout.   Shoulder, Hamstrings, Abs, Merkins, Running on Catholic Knoxville

Cherry Pickers IC, Windmills IC, Grady Corns IC, Failure to Launch IC, Hello Dolly IC, Tempo Merkins IC, High Knees / Burpee

THA-THANG:

Mosey around campus stopping along the way to try out some evil spawn children of the Motivators.   The Shouldivator, The Hamstringivator, The Abivator and Merkivator.

Shouldivator – Baby Arm Circles, Overhead Claps, Seal Claps (From 8 IC)

Hamstringivator – Squats, Twinkle Toes, Monkey Humpers (From 8 IC)

Abivator – Big Boys, Little Baby Crunches, Gas Pumps (From 7 IC)

Merkivator – Wide, Normal, Diamond Merkins (From 5 IC)

Mosey to the CMU pile and picked out a CMU friend for the morning.   Brought them to the parking lot.
10 Reps of Each – Overhead Press (Shoulders); Goblet Squats (Hamstrings); Heavy Freddy (Abs); Walkover Merkins (Merkins).  Leave the rock and run to end of parking lot row and back.   Take CMU to next parking lot row and rinse and repeat adding 5 reps at each row.   Continued until we ran out of time.

MARY: N/A

COUNT-OFF & NAME-O-RAMA
11 HIMs were Mondivated

CIRCLE OF TRUST/BOM:

My brother wrote a very thought provoking post on Facebook the other day that I thought was worth sharing pieces of this morning.   The topic was “What if We’re Wrong.”

What if what we hold dear is wrong, what if the point of view we militantly protect, is actually wrong.   Now, I can understand how you can be wrong but me?   But me, I’ve done my research.    I’m smart.   I went to college, wrote papers, traveled the world,  have friends that don’t look like me.   Therefore, I must be the right one.    Obviously, that all is idiotic and sounds as stupid in writing as it does speaking it to you this morning.    But seriously, how often do we consider if we are wrong?

How often when discussing something with someone do we come to the conclusion we see things with different lenses and ultimately agree to disagree.    Both probably leave the conversation still convinced their lens is a little clearer and the other one still doesn’t see quite right.     So what does it feel like to be wrong?     Sucks, hate it, embarrassing, wind kicked out from under your feed, eat crow, are all typically answers.   But what if I told you that is what it feels like to finally DISCOVER that you are wrong.     When you ARE wrong, but don’t know it yet, it feels exactly like when you are right.    Stop and think about that…how often do we every consider that we might actually be wrong, that we might not fully understand the complexities of the topic.    Even when the evidence is overwhelming, our pride normally wins and doesn’t let us concede.

Remember From Matthew 7.   1 “Do not judge, or you too will be judged. 2 For in the same way you judge others, you will be judged, and with the measure you use, it will be measured to you.  3 “Why do you look at the speck of sawdust in your brother’s eye and pay no attention to the plank in your own eye? 4 How can you say to your brother, ‘Let me take the speck out of your eye,’ when all the time there is a plank in your own eye? 5 You hypocrite, first take the plank out of your own eye, and then you will see clearly to remove the speck from your brother’s eye.

I just encourage you to reflect on this as you engage in conversations with your friends with challenging topics in the coming days and weeks ahead.

 

MOLESKIN:
Prayers for the world and families this week.

ANNOUNCEMENTS:
No Announcements

The Bear Core AMRAP

✔ THE SCENE:

It’s hot

✔ F3 WELCOME & DISCLAIMER + covid space notice

✔ WARM-O-RAMA:

  • SSH
  • Mtn Climbers
  • Tennessee Rockin Chairs
  • Twisting Windmills
  • Cherry Pickers
  • Then mosey to the Shamrock shuffle markers

On the Shamrock shuffle path ( Shamrocks painted on the road every 20 feet)

Repeat this cycle until the end of the shamrock road.

  • Burpee at Shamrock
  • mosey to next Shamrock
  • Lunge to next Shamrock
  • Burpee at Shamrock

At base of hill facing the track – in cadence – Bear crawl to top and do 10 Flutter kicks against the fence.

Move to left 20 feet and repeat (Bear Crawl + 10 flutters at top)

The Thang: The Bear Core

Grab CMU and bring it to the Soccer field center line. Spread out facing the sideline.

Do an AMRAP (As many rounds as possible) in next 30 Minutes.

  1. 10 Burpee CMU Thrusters
  2. Bear Crawl to sideline
  3. 10 Big Boy Situps
  4. Bear Crawl to top of sideline hill
  5. 10 Flutter Kicks (4 count)
  6. Mosey to other sideline
  7. 10 Leg Lifts (toes to fence) – while grabbing fence
  8. Mosey back to your CMU

I believe we completed around 5-7 rounds.

MARY:

Merkins for about a Minute.

CIRCLE OF TRUST/BOM:

Couldn’t think of anything but getting on our knees and jointly praying for the tension and issues of today in our country. Systemic racism is huge and needs to be eliminated.. Period.. pray of opportunities to speak gently today and to give grace, peace, and love at all times.

ANNOUNCEMENTS:

Say Hello To My Little Friends

THE SCENE: Low 70’s & clear
F3 WELCOME & DISCLAIMER Normal disclaimer + Covid 19
WARM-O-RAMA:
Motivator from 5
High Knees
Cherry Pickers (SLOW)
Baby Arm Circles forward/backward x 10
THA-THANG:
Mosey to the abnormally large pile of CMU’s, and everyone was instructed to grab 2 each.  We farmer carried the blocks around campus while stopping to do exercises, all exercises included the use of at least one CMU.  The exercises included the following: Shrugs, curls, tri extensions, deep merkins pushing the chest below your hands while on the blocks, blockees, wall squats, squats, lunges, calf raises, dips, squat thrusters, big boy sit ups, hello dollies, flutter kicks, bent rows, and maybe a few more, but you get the gist.  After carrying those CMU’s everyone was exhausted and most forearms were shot.

MARY:
No specific mary, as we made it back to the AO at 0615, but the flutter kicks in cadence to 40, with a cinder block over your head made up for the lack of mary at the end.
COUNT-OFF & NAME-O-RAMA
21 HIM’s would be the record in attendance for Shamrock.  We had 21 for an OTB before we became official.  Add tags for GI Jane & Curry.
CIRCLE OF TRUST/BOM:
Popovich, 71, said it’s up to white people to step up — “no matter what the consequences” — and help lead the charge for change.

I read the full article over the weekend, click the text above for a link to the full article.  The quote I shared this morning gave me lots to think about over the weekend.  Too many times in my life, I witnessed things and decided, that is not my fight, I am staying out of it.  Simple things like an off color joke at work, where it is easier to laugh, than the say that is wrong.  The inequality in the way women are treated, the way acquaintances talk down about others, whatever the example, and there are many, its easier to go with the flow.  With a little maturity, and a stronger backbone, I am tired of letting things go.  I still have to decide which battles I want to fight, but as a father, I want to set an example for my kids, I want to teach them to stand up to bullies, and to not be afraid to take a stand.

I shared two stories from last week.  One, where my Muslim neighbor called my black neighbor the N word.  Both kids are in 4th grade, and surely the aggressor didn’t understand the gravity of the use of that word in general, but especially in the current climate surrounding the protests that have risen up from the George Floyd murder.  In my mind, this wasn’t my fight, but I have to say, I love my neighbor.  He wasn’t home and I would want him to stand up for my daughter, so I went in search of the boy.  The boy and I have had a total of three of these conversations over the course of a couple of years, and I tried to explain, firmly, why his behavior was unacceptable.  Who knows what the future holds, but I anticipate having many more of these conversations in the future, by the way talking to the parents doesn’t help sadly, I have tried that too.  The point is, my kids saw me set the example of what is right and wrong, my neighbor saw that I had his back and was willing to defend his daughter, and this boy was reprimanded and held accountable to his actions.  I am not saying I was right, but I determined that being silent was the wrong action.

Later in the week, I had one co worker tell another coworker that she owed him a lap dance.  They have known each other a long time, and it was an obvious joke, but again, it isn’t right.  That was also something that for a myriad of reasons can not be ignored.  So, on a Friday afternoon, I had to call out a 60 year old man for being out of line.  As a leader, we have to set the example and call out those whose actions are reprehensible.  I am not the fun police, but sometimes that is the consequence.  Somethings just aren’t funny.

Being silent is being complicit.  If you witness these situations and do nothing, then like George Floyd’s death, the bystander police officers allowed a man to die by taking no action.  It is time that we as HIM’s stand up to injustice.  That doesn’t mean you have to go to rallies and protests, but simply taking a stand opposed to taking no action speaks volumes.

Galatians 3:28, NIV: “There is neither Jew nor Gentile, neither slave nor free, nor is there male and female, for you are all one in Christ Jesus.” …   We are all the same in the eyes of Jesus, and he lived that.  He was radical, in his appeal to Jews, Greeks, women, outcasts, the unclean, etc.  There was no demographic that was untouchable to Jesus.  If he is our example, then we need to follow him and be the voice of Jesus.  It is simply about loving others, let’s don’t over complicate things.  As Popovich says let’s lead the charge for change.

MOLESKIN:
Pray for Nicole, Anchorman’s friend, Pray for Cheat sheet’s daughter Willow, and pray for the world.
ANNOUNCEMENTS:
Sign up for Q’s

Hope to CMU Later

THE SCENE:

72-ish; Wet but comfortable drizzle

WARM-O-RAMA:
De-motivators IC x 7 (started at 1 and went up… keeping the suspense); 5 burpees OYO; Mosey up to covered porch to limit the drizzle impact – stopped for Shoulder Taps x 13; Tie Fighters IC x 11 (left/right); 5 burpees OYO; 4ct Mountain Climbers OYO x 10; Mosey to the CMU pile – stopped for Plank Jacks x 11 along the way

THA-THANG:

Cozied up to our CMU for the day with some simple block merkins x 6; Mosey toward the covered area near the church bldg. – stopped for 25 CMU curls OYO (Cusak waiting for 6); went a bit further and stopped for 25 CMU kettle swings OYO (Cusak waiting for 6); Arrived at covered area already wet – unsure if by rain or by sweat

Setup for Greta 1-2-3 (similar to her cousin Dora); Picked battle buddies but kept COVID safe and didn’t share coupons; HIM1 started on 100 CMU alternating merkins while HIM2 ran to a location 40yds or so away and back (minus his CMU); Flapjack until combined total met target count; HIM1 moved to 200 CMU American hammers while HIM2 ran; Flapjack until combined total met; HIM1 moved to 300 CMU squat thrusters while HIM2 ran; Flapjack working toward total; groaning abounded but time ran out to finish (though many were close)

Headed back toward CMU pile; stopped for some CMU tricep extensions waiting on the 6; mosey a bit further and stopped for some CMU planks waiting for 6; mosey on to CMU pile with some @Waxjob led Cherry Pickers (shoulder exercise) waiting for 6; Mosey back to AO

MARY:
Shoulder Taps led by @Pom-Pom; Hello Dollies OYO AMRAP; Boat/Canoes IC (or something close)

COUNT-OFF & NAME-O-RAMA
@GI Jane in attendance but not on F3 website yet

CIRCLE OF TRUST/BOM:
Read James 1:22-25 – Emphasis on being doers of the Word not hearers only; In light of chaos and angst going on in our world – and close to home… used words from Michael Jackson’s “Man In The Mirror” to encourage stepping up and looking deep into what we are about; The only hope we have is Jesus and his gracious movement in our lives.  Finished with Micah 6:8 and encouraged the PAX to “Do justly, love mercy, and walk humbly with your God”

Praises: Successful surgeries and care for @Baby Boomer’s daughters; @Curveball and @Baby Boomer celebrating 26y and 22y anniversaries respectively

Prayer Requests: @Cheatsheet’s daughter Willow; Dubois Family – death in family (good friend of @Cheatsheet); Kenny (connected to @Curry) had blood clot, docs still working through managing

MOLESKIN:
Welcome to FNG @Compass (Hank H) – need to add to Slack and F3 website