Shamrock – Page 8 – F3 Knoxville

Finish well

November 3, 2025 BackBlasts

AO: shamrock
Q: Squatter
PAX: slappy, Crawlspace, Honeydew, Mermaid, Baby Boomer
FNGs: None
COUNT: 6
WARMUP:
Baby Arm Circles Forward
Baby Arm Circles Reverse
Moroccan Night Clubs
Up Claps
Hallelujahs
Cross Arm Strech: Each Arm
Neck Rotations
Hip circles
T Merkins
Cherry Pickers

THE THANG:
Block Pile
Bicep curls 30
Tricep press 30
Chest press 30
Lawn mowers 15 each

Mosey to hall
45 sec on 15 sec rest
Calf raises
Ice cream scoop left
Ice cream scoop right
Wall sit
Squat hold
Side lunge left
Side lunge right
Pickle pointer single leg left
Pickle pointer single leg right
Jump squat
Single leg dead lift left
Single leg dead lift right
Split squat left
Split squat right
Mike Tyson’s

Mosey to practice field
Groups of 2
Run to 10 yard line and increase by 10 yards each set alternating members while other member holds plank

Mosey to Cot
-stretch

COT
MICHAEL SHADDLE

Encourage one another. Finish well.

Slow the World Down

October 29, 2025 BackBlasts

AO: shamrock
Q: Anchorman
PAX: Honeydew, Baby Boomer, Lizzy, slappy, Stitch, Anchorman
FNGs: None
COUNT: 6
WARMUP:
Run in circles
Cherry Pickers

THE THANG:
Mosey to CMU pile
Stopped for 25 curb dips
Grabbed a CMU and set up Shamrock Scrabble
We played a full game and had to lunge or bear crawl to grab new game pieces.
Final score was 83-77 so it was very close.
We returned our CMUs
Knocked out 25 more curb dips

MARY:
Dealers choice

ANNOUNCEMENTS:

COT:
I recently had a conversation with my wife about “where the heck did time go? What happened to October? “
Life is moving fast. My neighbor is the talented Erick Baker (F3 Rocky Top) who wrote this song before the pandemic. “Slow the World Down”
I love his line about sitting in the porch waving to cars as they pass because he’s the type of neighbor who really does that. He will take the time to stop and say hi and will smile and wave as you drive by him in his yard.
It’s a good reminder to slow down, listen to your loved ones, pay atttention to your co-workers, give some time to a neighbor who might really need that boost of community that 5-10 minutes will make a difference to their day. Let’s not crank through the days, weeks, months, years. Let’s enjoy today. Let’s reflect on what God has for us today.
Lyrics below

Everybody’s in a hurry
Caught up in keeping up with things that don’t matter at all
Searching for short cuts
To speed things up as if life is not fast enough
What happened to the front porch
Passing the day with a wave to all the cars as they pass
Time stops for no one
We’ve got one thing in common and its that we’re not growing young
So let’s unplug the clocks not let another minute pass
Help me find a way to stop this life from moving so fast
Won’t you come and slow the world down
Slow the world down
Slow the world down with me
Don’t think about tomorrow
I make a toast to just enjoy the taste of today
Cause life is such a short song
We’ve got to dance to the beat of the second hand slowly counting down
Let’s unplug the clocks not let another minute pass
Help me find a way to stop this life from moving so fast
Won’t you come and slow the world down
Slow the world down
Slow the world down with me
I’ll take the quiet of the country or the sand of the beach
A place where telephone lines don’t reach
Far from the city lights that steal the stars from the night sky
And high rise shadows that block out the sunlight
Where the sand castle is safe cause the tide is always low
And there’s always time and it always runs slow

BFF

October 22, 2025 BackBlasts

AO: shamrock
Q: Stitch
PAX: Mermaid, Drano, slappy, Anchorman, Lizzy, Spackle (F3 Indy)
FNGs: None
COUNT: 7
WARMUP:
Run in place with high knees
Ghost jump ropes
Hallelujahs
Seal Claps
Hairy Rockettes
Tempo Squats
Mountain Climbers

THE THANG:
Mosey to the field

Line up at the Goal line and everyone will:

Run to the 10 yd line for 5 Burpees and back to the GL
Run to the 20 yd line for 5 Burpess and back to the GL
Continue this circuit every 10 yards and back until we get to the far GL and back. That’s 50 Burpees total.

Lap through the bleachers and back.

Start at goal line. One person has frisbee and the remaining PAX all go out for a toss. ONE person catches it and the group continues to run until they reach the other goal line and back. On a drop, pick up the frisbee and run back 10 yards before continuing with the throws. There will be a 2 minute timer to get down the field and back to the goal line.

MARY:
N/A

COT:
Let’s continue to strive to be different. Different from the world. The world wants to divide and isolate us. The world wants to make us enemies with one another. I challenge us here today to be fruits of the Spirit… love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self control. F3 is open to ALL men, but if we aren’t leading with those qualities, then we are not “invigorating”. We are simply being the world. Discouraging and not encouraging.

I want to give opportunity for everyone to pray for something on their hearts. You don’t have to say anything but if you have a prayer request, then this space is for you to offer that up. I’ll give us some time and then close us out.

ANNOUNCEMENTS:
1. Halloween – Mermaid shared an idea and I am encouraging anyone that shows up here on Friday October 31st to dress up for the workout. It’ll be fun!

2. November 7th and 8th – 10 year anniversary convergence. Xul meet up on Friday night and workout on Saturday morning at Asylum. Let’s get signed up. Donate and volunteer to help clean up.

3. Christmas Cards – Another clever idea is that we will pinpoint a date in early December to show up at F3 with your ugly sweaters, Santa hats, etc, and pose for the post beat down Christmas card that we will create and send out to anyone who hasn’t been here, or been here in awhile.

Four Corners

October 20, 2025 BackBlasts

AO: shamrock
Q: Drano
PAX: Baby Boomer, Anchorman, Crawlspace, Mermaid, slappy, Dumpster Dive (Brad Burnette), Free Fall, Honeydew, Not Bacon
FNGs: None
COUNT: 10
WARMUP:
1. Side-Straddle Hops (Jumping Jacks)
2. Windmills
3. Imperial Walkers
4. Tempo Squats
5. Arm Circles (forward/backward)

THE THANG:
🧱 Corner 1 – Upper Body
• 20 Merkins (push-ups)
• 15 Carolina Dry Docks
• 10 Hand-Release Merkins

🦵 Corner 2 – Lower Body
• 20 Squats
• 15 Lunges (each leg)
• 10 Jump Squats

💥 Corner 3 – Core
• 20 Big Boy Sit-ups
• 15 Flutter Kicks (4-count)
• 10 V-Ups

🏃 Corner 4 – Cardio / Full Body
• 10 Burpees
• 20 Mountain Climbers (4-count)
• 30 SSH

MARY:
Football!!!!!

ANNOUNCEMENTS:

COT:
Keep an eye out for each other. Irregularities in behavior or habits is often a symptom of a greater problem. If you don’t see someone often, check in on them.

Football fun Friday

October 17, 2025 BackBlasts

AO: shamrock
Q: Eliza
PAX: Lizzy, Anchorman, Mermaid, Dog Bite, slappy, Stitch, Gringo
FNGs: None
COUNT: 8
WARMUP: SSH, Grady corn, various stretches

THE THANG: 4 corners in Fia lot. 5 merkins, squats, BBSU at each corner ….then 4, then 3, 2,1. Mosey to practice field. Take turns throwing the ball, various exercises depending on the length of the throw. Then punted the ball. Then we ended by trying 25 yard FG. Gringo hit it. Lizzy was close

MARY: built in

ANNOUNCEMENTS: 10
Year, goruck

COT: appreciate each other. Push each other. Check on one another.