F3 Knoxville

Category: Shamrock

Easy Pea-sy

AO: shamrock
Q: Tinker
PAX: Honeydew, Curveball, Toretto, Mermaid, Anchorman, Band Camp, Stitch, LeBling, slappy, Caveman, Pom Pom (Grayson Vaughn), Twitch, Candy Striper
FNGs: None
COUNT: 14
Warm up:
10 side straddle hop
Mosey circle
High knees
But kickers
Side shuffle facing in
Side shuffle facing out
Run in place
5 sit-up 5 push 5 squat / fast / slow
Cherry
Down devil dog
Cobra
Michael Phelps
Stretch on your own

The Thang
Mosey to parking lot
Out and backs
Squat jump- 10, 20, 30, 40
Ballz to the walls
Push up- 10, 20, 30, 40
Lt Dans
Burpee- 5, 10, 15, 20
Monkey humper 10, 20, 30

Homage to Chesty Puller (max set pull ups)

Mary:
Plank

Announcements:
GTE
Convergence
Flag hand off
Canned goods

CoT :
Jesus said come to me all you who are weary and heavy laden and I will give you rest…I trust the man who died for me and then brought himself back to life

What weighs on us in life? any number of problems in life: family, work, health, relationships, addictions, debt, inadequacy, pressure to lead a family. Your burden is different from mine, but we all have burdens.

How do we bring these to Jesus?

Psalm 13
“How long, Lord? Will you forget me forever? How long will you hide your face from me? How long must I wrestle with my thoughts and day after day have sorrow in my heart? How long will my enemy triumph over me?

Look on me and answer, Lord my God. Give light to my eyes, or I will sleep in death, and my enemy will say, “I have overcome him,” and my foes will rejoice when I fall.

But I trust in your unfailing love; my heart rejoices in your salvation. I will sing the Lord’s praise, for he has been good to me.”
‭‭Psalms‬ ‭13‬:‭1‬-‭6‬ ‭NIV‬‬

Cheese Grater

AO: shamrock
Q: slappy
PAX: Commission, Gringo, Smoked Pickle, Trojan, Skidmark, Stitch, Eliza, Oscar Meyer, Anchorman, Mermaid, Crawlspace
FNGs: None
COUNT: 14
(better late than never)
WARMUP:
– SSH
– Cherries
– Fat Guys
– Tempo Merkins

THE THANG:
– We ran a sneaky mile around the campus past the flag and ended up next to the Jesus statue.
– Starting at the statue we worked up the ladder. Each parking space (about 20) had an exercise written on a card. Run to the card do 10x of what the card says and run back to Jesus. At Jesus do 3 burpees. We did that for a round and flipped the cards over for the second round and did it again.
MARY:
– No Mary today. We ended perfectly.
ANNOUNCEMENTS:
– GTE
– Convergence
– Flag Handoff
– Hardship Hill
COT:
The Master’s was this weekend. I had a couple quotes to share.

“It’s difficult to excel at something you don’t truly enjoy.” – Jack Nicklaus

“Pursue what you love, what you are passionate about. Don’t let somebody else dictate your life’s path.” – Jack Nicklaus

After winning the 2022 Master’s Scottie Scheffler said,” It all goes back to my faith. The reason why I play golf it to glorify God and all that he’s done in my life and so for me my identity isn’t a golf score. All I am trying to do is glorify God and that’s why I’m in this position, so for me, it’s not about a golf score.”

Road Trip

AO: shamrock
Q: Eliza
PAX: Crawlspace, Curveball, Eliza, slappy, Mermaid, Trojan, Voodoo, Free Fall (Justin Whitaker), Caveman, Waxjob, Twitch
FNGs: None
COUNT: 11
WARMUP: SSH, Willie Mays Hays, Cherry pickers, twinkle toes, Merkin Wheel to 5

THE THANG: 4 corners up Weigels hill down dutchtown to cedar bluff and back.
15 merkins, 15 squats, 15 big boys

Mosey to Fire hydrant run down the hill cross the field and up the opposite hill and do 1 burpee. Repeat adding a burpee each time.

Mosey to CMU Pile

25 reps, OH press, Curls, Rows, Bench
20 reps right side row, left side row
15 reps swings
10 blockees

MARY: flutter kicks, Jane fondas, snow angels, 10 v ups OYO, pickle pointers

ANNOUNCEMENTS: The pulpit launches Wednesday,

COT: Leadership and teamwork can be difficult. You’re not always right. Sometimes you’re wrong. Lead well. Serve Well.

When the SAINTS go marching in…

AO: shamrock
Q: Mermaid
PAX: Base Salary, Commission, Crawlspace, Gringo, Stitch, Eliza, slappy, Tinker, Mermaid
FNGs: None
COUNT: 9
We carried heavy things today. I repurposed some statues that VOODOO kindly gave to me as a house warming gift. We marked out 1/10 of a mile around a parking area, and performed the following exercises while we carried the saints.
The goal was to start on opposite ends and carry items until you pass the other team.

Divide into two teams. Position each team on the opposite side of a loop. 1/10 mile
Carry the saint and a CMU with one team member while the remainer works through a list of exercises
Swap at every lap

The game ends when one team passes the other team

Grab a CMU and rotate through these exercises
Do them until your player gets back, they are the timer
Every 5 exercises performed meant we added weight, and by round three the weight was near 100lbs.

Saint only 35-40lbs
Merkins
Bench Press
Curls
Squats
Flutter Kicks
Saint and CMU 70-80lbs
Merkins
Bench Press
Curls
Squats
Flutter Kicks
Saint, CMU, RUCK 100-110 lbs
Merkins
Bench Press
Curls
Squats
Flutter Kicks

For the COT we discussed Mary Magdalen getting up early and being a spectator to the stone being rolled away from the tomb that denotes Easter and the resurrection of Jesus. She got up and went to the tomb and as a result, she was able to witness history. That stone was moving that day whether she was there or not. I think we can all apply this to our lives in some way. Events and good things are happening all around us, even at F3. These things will be there whether we attend or not, and it is up to us to be a part of things, or be present within our family. An example is tonight with Haw Ridge, or the upcoming GTE. I have serious FOMO about both events that I can’t fully attend. Great things will transpire and I am going to miss them. You have a choice, and if you can find a way to make these events happen, I am telling you that these are potentially life changing opportunities that you don’t want to miss. Maybe not stone rolling away from the tomb opportunities, but life changing non the less.

Easter Zombies!

AO: shamrock
Q: KickFlip
PAX: Mermaid, slappy, Crawlspace, Caveman, Gringo, Toretto, KickFlip, Waxjob, Hot Pants, Stitch, Double Scoop, Twitch
FNGs: None
COUNT: 11 + 1
WARMUP: This and that – short mosey to the ichthys

THE THANG:
20 second incrementing workout
1. Mountain Climber
2. HR Merkins
3. * Shoulder taps
4. Flutter kicks
5. Box cutters
6. Imperial walkers
7. Lunges
8. Bobby Hurley
9. Iron Mikes
10. * Monkey humpers

The Beast – keep track of your total # of cumulative reps. 15 minutes of work.
– 5 min burpees
– 4 min squats
– 3 min BBS
– 2 min merkins
– 1 min plank jack

MARY:
No time!

ANNOUNCEMENTS:
April 5 – Escape from Haw Ridge
April 10 – Launching The Pulpit
April 26-28 – GTE
April 27 – Convergence

COT:
Zombies on Easter!
Mathew 27:50 Then Jesus shouted out again, and he released his spirit. 51 At that moment the curtain in the sanctuary of the Temple was torn in two, from top to bottom. The earth shook, rocks split apart, 52 and tombs opened. The bodies of many godly men and women who had died were raised from the dead. 53 They left the cemetery after Jesus’ resurrection, went into the holy city of Jerusalem, and appeared to many people.

Is there a part of your spirit that is dead? Your prayer life? Your ability/desire to forgive? Your compassion for people who are disadvantaged? Your leadership role over your family? Your contentment? If so, what better way to commemorate the original Good Friday than to let Jesus resurrect that part of you and make it come alive again….TODAY!