F3 Knoxville

Category: Shamrock

Burpee Baseball – Shamrock

✔ THE SCENE:

69 degrees and feelin fine.

✔ F3 WELCOME & DISCLAIMER

Welcome 2 Fng’s, Covid advisory, Not a pro, Free, Freewill, Scale to fit.

✔ WARM-O-RAMA:

  • Burpee with plank jack + mosey
  • Burpee with one leg + mosey
  • Burpee with Iron mike + mosey
  • Burpee with Donkey Kick + mosey
  • Burpee with Double Squat Jump + mosey
  • Burpee with SSH + mosey
  • Burpee with Parker Climbers + mosey
  • Burpee with Lunge + mosey
  • Burpee with Frog + mosey
  • Burpee with Big Boy + mosey
  • Burpee with Release Merkin + mosey
  • Burpee with Double Merkin + mosey
  • Burpee with Imperial Walker + mosey

With all that moseying, it magically brought us to the Softball field where we Commenced the Second ever Burpee Baseball!
The first was here: Burpee Baseball Juco – July 23, 2018

BURPEE BASEBALL:

  • Teams: Split group into two teams (doesn’t matter how many players each hopefully will be even number of players)
  • Equipment: 22 Balls with a burpee type written on it (one or two words)
  • Game Play: All players remain in their teams dug-out while two players come up to the field for a “Play at bat”. One player from the “At bat” team comes up to race against one player from the “outfield” team.  The at bat player throws the ball as hard as he can and tries to get around the bases back to home before the “outfield” player can retrieve the ball and bring it back to home plate.   The player to make it back to home first gets the thrown ball for his team.
  • Object of the game:  The team with the most balls wins.
  • At BAT: When a player at bat picks a ball he announces it to everyone what type of burpee is written on the ball.  When that player rounds a base he has to do two burpees of that type.   When the outfield player reaches the ball he has to do four burpees of that type before he starts running for home.  While the two players are running and retrieving the ball, their respective teams have to do the same burpees as their player who is running the play.  So the outfield team does five when their player does five and the at bat team does two burpees in sync with their player as he rounds the base.
  • Infield / Outfield Switch:  The at bat team has three throws before switching to being an outfield team.
  • Hardballs:  If the at bat player picks a hardball – then all the reps are doubled.  Therefore, four burpees per base and ten burpees for retrieving (the teams in the dugouts also have to do the rep increase).

MARY:

Out of time.

CIRCLE OF TRUST/BOM:

ANNOUNCEMENTS:

Sign up to Q here: Shamrock Q List

Slow Burn Tempo Workout

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
54 ℉ 82% 54 ℉ 5.5 mi/h NNE

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles – 10 forward and 10 backward.
  • 6 Tempo Cherry Pickers
  • Michael Phelps
  • 25 SSH

THA-THANG:
For entire workout, the exercises are tempo exercises in cadence.  Unless noted, each rep is done at a 6 count.  So, basically doubling the time to do the rep.  For example, typically one Merkin would be 1(start down), 2(low point), 3(finish).  Here, it is 1(start),2,3 (low point), 4(begin up), 5, 6(finish).  To increase focus, slow down the counting.  If you want, stop counting completely until complaints are heard.

  • 3 rounds of the following.  After each round, mosey (~30-40 seconds) a bit to recover and/or head to CMUs.
    • 8 Split Squats (Round 1 Right foot forward, Round 2 Left foot forward, Round 3 regular squat increase count to 10 or 12.)
    • 8 Merkin (Round 1 Diamond, Round 2 Regular, Round 3 wide)
    • 8 Handcuffs (Supermans but with hands behind back)
    • Round 1 – Side Plank with 5 leg raise each leg. Round 2 & 3 regular plank 30-60seconds
  • 3 rounds of each with CMU.  Again 30-40 second mosey out and back without CMU.
    • 8 Bicep Curls
    • 8 Triceps (either on six or standing)
    • 8 Shoulder Press
  • 1 round (or more as time allows) all with CMU.
    • 5 Declined Merkin
    • 5 Merkin Right hand on CMU
    • 5 Merkin Left hand on CMU
    • 5 Inclined Merkin

MARY:
25 Flutter kicks 4ct.
30-60 seconds on six heels off the ground

COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG: J-Bird
CIRCLE OF TRUST/BOM:
People are awesome!  God has made us in his likeness.  Even those who might exhibit flaws have something to give.  Look for the good in all you encounter.
MOLESKIN:

ANNOUNCEMENTS:
FYI, the track at the school is closed until July 1st.

Treebiscuit – Shamrock

✔ THE SCENE: It’s early

✔ F3 WELCOME & DISCLAIMER: Covid-19 as well as welcome

✔ WARM-O-RAMA:

  • SSH
  • Mtn Climbers
  • Tennessee Rockin Chairs
  • Windmills
  • Cherry Pickers

Tree Biscuit – Shamrock:

As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.

Minutiae (aka Rules):

  • A tree only gets tagged once.
  •  Scaling/Modification:
    • We travel as a pack, if you find yourself falling behind, skip a tree and burpee and keep moseying to catch up.  It’s more fun and less confusing to have the group stay together, especially when we alternate taggers.
    • Scaling is NOT cheating, it’s just scaling, no judgment here. You made it here and that’s enough.
    • We’re going to be zig-zagging all over campus so the better we can stay together the more we’ll be able to keep an accurate count and not leave people behind.  Plus it feels bad to tag a tree without everyone there doing it together.
  • Taggers + Number cadence
    • The tagger is the person closest to the nearest tree. They slap the tree and call out what the burpee running total is about to be. Similar to our cadence exercise routines, the whole group calls out the number and does a burpee.
    • The tagger is typically in the front of the pack, however since we are traveling in a mob fashion that’s not always true.
    • Similar to an indian run, each person should take turns being in front and tagging a tree. This makes the workout much more fun.  If you have already tagged several trees then just slowly fade back and let someone else tag the next one.
  • What’s a Tree:
    • We don’t do burpees for any old shrub. They have to be worthy. Trees should be about 6 inches around and 10 feet tall.
  • No Poison Ivy:
    • In an attempt to not to get too dirty and get poison ivy, we’ll pass trees that are surrounded by shrubs and tall grass. Luckily we are in a very well manicured park where most of the trees have nicely mowed grass leading up to them.
  • Terrain
    • We are going off road for sure.  The ground is very un-even around many of the trees. Be careful when running not to twist and ankle.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
  • Volume
    • The louder you call out the number, the more you inspire your fellow brothers!
  • Milestones
    • At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.

It’s not about the numbers but in the spirit of healthy competition here they are:

Previous Tree biscuits from other AO’s

And Todays total

  • Shamrock – 216 – May 27, 2020

MARY

We burped until the clock ran out.

Circle of Men

1 corinthians 9:24 Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! 25 All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. 26 So I run with purpose in every step. I am not just shadowboxing. 27 I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.

Announcements

Sign up for Q’s!.  Mandolin on Friday.  Link to Q Cal List

Tefillah – Shamrock

THE SCENE: Low 60’s, wet, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forwards and backwards, tempo squats and mountain climbers
THA-THANG:

  • Mosey to the softball field to grab CMUs and carry them to station #1
  • Station #1: 40 Curls, 30 Tricep extension while doing calf raises, 20 Goblet swings, 10 Alternating merkins on CMU
  • Mosey to station #2
  • Station #2: 40 calf raises on curb, 30 tricep dips, 20 Rocky Balboas 4-count, 10 Derkins + a bonus of 30 merkins at the suggestion of CheatSheet
  • Mosey to station #3
  • Station #3: 40 Squats, 30 Merkins, 20 Big Boys, 10 Smurf Jacks + a bonus of flutter kicks for 30 seconds
  • Mosey to station #4
  • Station #4: 40 American hammers single ct, 30 shoulder taps single ct, 20 Twinkle Toes 4-ct, 10 Burpees
  • Mosey back to station #1.
  • Completed #1 again: 40 Curls, 30 Tricep extension while doing calf raises, 20 Goblet swings, 10 Alternating merkins on CMU
  • Walked the CMUs back to CMU pile but stopped for some bonus CMU work
  • 25 bench press, 20 flutter kicks, 30 bench press, 20 hello Dollys, 35 bench press, 20 scissor kicks, 40 bench press, return blocks, we have 1 CMU casualty so we paid the penalty of 5 burpees as a group.
  • Mosey back to AO with some Wounded Bear Crawls along the way. We ran a total of 1 mile.

MARY:
Had a solid 4 minutes of Mary including 25 flutter kicks, 30 big boys, 20 monkey humpers, 25 LBCs
COUNT-OFF & NAME-O-RAMA
14 HIMs: Anchorman, Mermaid, Baby Boomer, War Zone, Pringle, Cheatsheet, Jitters, Mailbox, Jenner, Waxjob, Dumpster Dive, Pom-Pom, Dogbite, Slappy,
CIRCLE OF TRUST/BOM:
Tefillah: Hebrew for Prayer

I’m doing a 7 day devotional with my community group about 7 Hebrew words that Christians should know. Too often we spend most of our prayer life asking for things. Praying for our health, success, healing for loved ones. All of which are great and commanded from God and Jesus to practice. We are supposed to ask Him in faith.

The Hebrew translation of Tefillah means to “self evaluate”. We should make it a point to open ourselves up to God through prayer. I am terrible at this. Even though I know that God knows everything about my heart I often times avoid being 100% honest with him about my state of mind and heart.
MOLESKIN:

ANNOUNCEMENTS:
Dunkin’ parking lot hangout

Leg Day in the Dry

THE SCENE: Pouring rain when I woke up, but it cleared off before the beat down.  Mid 50’s and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivator from 8
Cherry pickers 5
Weighted arm circles forward/backward
Weighted candy corns 10
Tempo Merkins 10
Temps Squats 10
Burpees 5

THA-THANG:

Mosey to the church, where we can work under cover in case of rain
Find your own column, this is your workspace for the day
20 lunges hold a 30 second wall squat
reduce by 1 lunge each time, and maintain 30 seconds on the wall until we reduce all the way to 0
Take a short lap to loosen up the legs
Attempt Balls to the Wall Merkins
5 merkins feet on ground
5 merkins feet on wall
5 merkins with feet at 45 degrees
5 merkins near vertical with feet as high as possible, just hold plank if no merkins
5 each side, merkins with one hand on the column

MARY:

20 BBS
20 LBC’s
20 Hello Dollies
20 Pickle Pounders
20 4 count flutters in cadence

We did this under cover where we worked out before heading back to the AO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

God Sized Risks
Matthew 14:22-33
Peter took a risk, and when he fell, he reached for Jesus.

We should all take some faith based risks like Peter did when he walked on water.  When he lost faith, he started to sink and Jesus reached out to him.  We should follow Peter’s lead and be willing to go out on faith, to take that first step.  If we are following Jesus, and we trust him when he says “come”, then he will be there to catch us when we fall.

MOLESKIN:
Pray for Willow (Cheat Sheet’s daughter)
Pray for Baby Boomer’s daughter as she has surgery today
Pray for Hooptie’s friend who lost his battle to cancer
Pray for Shawn, Commission’s friend who is celebrating one year of sobriety
ANNOUNCEMENTS:
We need HIM’s to step up and fill the Q calendar.
Coffeeteria will be Friday at Dunkin after Anchorman beats us down.