Shamrock – Page 9 – F3 Knoxville

SLAPOLY!

October 10, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Eliza, slappy, Stitch, Mermaid, Free Fall, Dumpster Dive, Squatter, Drano, Dog Bite, Pool Boy (Jacob Thress)
FNGs: None
COUNT: 10
WARMUP:
– reach for the sky cherry pickers
– Reach for the sky hoola hoops
– Jumping spiders
– Projectovators
– Friendship merkins
– Gogetteters/goof balls/marios
– Friendship fist bump
– Move to the game board

THE THANG:
Split into 3 teams. Each team has two big dice. Approx 80 cards laid out around parking lot in a big square (like monopoly). Each card is 1 space. Roll dice and move to the space. Do 10x of whatever the card says then roll again. Score 1 point per space landed on and 10 points for each time around the board. Most points wins. We listened to my best grunge playlist. It was amazing.

“Thank you for enjoying that workout”

MARY:
Nope

ANNOUNCEMENTS:
Convergence 11/8

COT:
Prayer is a big deal. I’m not very good at it. I recently set an alarm on my phone every day at 2:21 to pray for my daughter. My wife is also doing it. I think it will reap a blessing. I suggest you guys think of a way to carve out time to pray each day. You guys are awesome.

3 Amigos

October 8, 2025 BackBlasts

AO: shamrock
Q: Stitch
PAX: Dumpster Dive (Brad Burnette), Free Fall
FNGs: None
COUNT: 3
WARMUP:
SSH
Moroccan Nightclubs
Hairy Rockettes
Mountain Climbers
Tempo Merkins
Cherry Pickers
Tempo Squats

THE THANG:
Mosey to the CMU pile
Every man grabs a CMU and does the following:
75 Bench
50 Curls
25 Dips
25 OHP
15 Lawnmower pulls – Each Arm
10 Blockees
Rack em

Mosey to the practice field

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, everyone does 2 burpees. There will be a 2 minute timer to get down the field and back to the goal line. If we don’t make it, we do 10 burpees each.

Did 3 rounds of that and a couple of restarts

MARY:
Freddy Mercury’s
20 BBS
20 Heels to Heaven

ANNOUNCEMENTS:
1. 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.
2. T-shirt/hoody orders for 10 year graphic. Will post a link on Slack to get your orders in.

COT:
As AOQ, I want to stay engaged and be accessible for anyone that needs me.
As an AO, we are consistently showing up here and stepping in to lead. Thank you!
How are we doing outside of the group, in community?
Are we meeting as individuals? Staying in touch?
Meet with one another for lunch (Let’s have a group lunch next week).
Let’s have a group outing one night before the end of the month. I’ll post both.

We draw strength in our circumstances and in our faith when we come together.

Hebrews 10:24-25 – “And let us consider how we may spur one another on toward love and good deeds, meeting together… encouraging one another.”

Please reach out to each other.

Puzzled

September 26, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Honeydew, Mermaid, Flower Pot, Anchorman, Crawlspace, Pool Boy (Jacob Thress), slappy, Snaggletooth (Elijah Tafao), Stitch
FNGs: None
COUNT: 9
WARMUP:

-Mario’s
-imperial walkers
-Moroccan nightclubs
-mtn climbers
-plank jacks
-down dogs / calf stretches
-up dogs
-leg over stretch
-knee pull stretch
-no toe touch merkins demonstration
-light pole toe merkins
-bring it in for fist bump good mornings
-mosey to Jesus

THE THANG:
-split into 2 teams
-each team has a puzzle to complete. First team to finish wins
-each piece has a task written on it. These are all group exercises done as a team.
Here’s what we did:
1. 250 team merkins
2. 250 team box jumps
3. 250 team light pole toe merkins
4. 100 team no toe touch merkins
5. Team Indian run w anchor doing a burpee
6. Team run to the rock do 5 burpees and return
7. Run to the carpet 250 team big boys
8. Team trust fall (everyone has to do it)
9. 300 team flutters
10. Team man carry around 1 island
11. 300 team squats
12. 300 team jump squats

It ended up being a tie. Team 1 was declared the winner because Honeydew ‘s song on the playlist was on. Yay!

Mosey back to base

MARY:
Normal go around and had to be led in cadence
-American Hammers
-merkins
-pickle pointers
-pickle pounders
-Freddy’s
-lunges

ANNOUNCEMENTS:

COT:

IPAX Week 3 – 40 minutes of Hell!

September 24, 2025 BackBlasts

AO: shamrock
Q: Stitch
PAX: Mermaid, slappy, Anchorman, Lizzy
FNGs: None
COUNT: 5
WARMUP: Slowsy to the CMU pile and on to the starting point

THA-THANG:
Need: CMU & 5 Minute Timer

40 Kettlebell Swings
40 Jump Overs
40 Thrusters
40 Elevated Merkins

Every 5 minutes: Stop, run 25 yards out, do 5 Burpees, run back.

Pick up where you left off

Count total Reps (Burpees not included)

ANNOUNCEMENTS:
October 5-11. Miles for Street Hope, an anti trafficking campaign. Register online. $30.

COT:
IRON PAX. Hard stuff. Good stuff. It’s a breaking down and a strengthening. Some days it just feels like a breaking down. It’s a planting and a harvesting. It’s something not here, today, but there, tomorrow. It really is like HOPE.

This year has felt like a breaking down, in many ways. It’s just felt like a season of going through the motions. I’m still here with my hand on the plow, but it’s work. A grind. I’ve had hopes that just simply were not fulfilled and that can really throw us off. It’s thrown me off. It’s become a burden. Joy feels distant. Can you relate?

“Faith is the assurance of things hoped for, the conviction of things not seen.” Hebrews 11:1. What are we hoping for? I believe that God instills in us many good things to hope for. He gives us desires of the heart that are righteous and worthy. But what happens when even the good things we desire and hope for feel out of reach?

Here we are. We show up. Brothers! Keep moving. “Let us not grow weary of doing good, for in due season we will reap, if we do not give up.” This verse came from Galatians 6 which is titled Bear One Another’s Burdens. We don’t have to have the answers but we can just keep showing up.

I say this often but I am so thankful for this group and each one of you. You’re here for me and I’m here for you. I do believe that the same God who said he would make a way in the wilderness and puts rivers in the desert is the same God who put this group together and the same God who gives us a never ending hope in Glory. Things we cannot see today.

Speaking of showing up, I want to encourage everyone here and that attends Shamrock to stay engaged. If I’m not doing something to lead our group, it does not disable you from leading it. Lunches, dinners, cookouts, hikes, bikes. I think we do a pretty awesome job of staying engaged and I just want that to continue.

The first weekend of November, I wanted to see about doing a hike/camping/cabin night or two. It looks like Sunday night, Monday night the 2-3rd might work best. I need to get something booked for at least one of those nights. I just need you to message me if you’re interested. Maybe we can meet about it in the next week?

BONUS COT (Food for Thought):

5 WAYS TO HELP YOU COPE (with all of the world tragedies and suffering) via Alan Shlemon with Stand To Reason:

Perhaps, then, we should take better care of ourselves. Here are five quick suggestions.

First, unplug from the news, internet and/or social media. This is mandatory. Set up times when you walk away without sneaking peeks.

Second, when you have a choice, avoid watching graphic videos that are shared online. You can’t unsee them and, in most cases, there’s no benefit. Indeed, they’re corrosive to your soul.

Third, spend time in nature. For example, take a hike through the woods (or just walk outside) and observe the simplicity and beauty of God’s creation. I love to notice delicate flowers or watch the gentle dance of birds in the trees. It helps me escape—for a time—the harsh reality I must eventually return to.

Fourth, pray and discern when and where you can shoulder other people’s burdens, and find friends who can help carry yours. This is a biblical mandate (Gal. 6:2).

Finally, develop a habit of giving thanks to Jesus, the one who took on our burdens. Without him, we’d be in bigger trouble and hurting even more. He encourages us to come to him and promises, “You will find rest for your souls. For my yoke is easy, and my burden is light” (Matt. 11:29–30).

The Longest 40 Yards (or 40 Alternatives to SSH’s)

September 22, 2025 BackBlasts

AO: shamrock
Q: Pool Boy (Jacob Thress)
PAX: Mermaid, Honeydew, Anchorman, Band Camp, Eliza, Inconceivable, slappy, Ribbed (Joshua Sagraves), Flower Pot, Stitch, Pool Boy (Jacob Thress), Not Bacon
FNGs: None
COUNT: 12
Pre-WARMUP:
SSH Alternatives were discussed and even written in chalk prior to doing the warmup: Hillbilly, Imperial Walker, Imperial Squat Walker, Forward & Side Lunges, Tennessee Rocking Chair, (Hairy) Rockettes, to name a few!

WARMUP:
10 x Overhead Clap IC
10 each Tie Fighters forward & backward IC
10 Forward lunges in place OYO
10 Reverse lunges OYO
10 x Tempo Squats IC
5 x Burpees5 x Werewolves OYO
10 x TN Rocking Chair IC
30 seconds OYO (most PAX did SSH’s even though many of them modified the Warmup to include them)

THE THANG:
Part 1 – The Longest 40 Yards
Mosey to the football field
Starting on the goal line we will do 10 reps of an exercise, travel 10 yards, do another 10 reps of another exercise, and repeat that twice. Jog back to the goal line and the first PAX chooses a Mary (Core) exercise until the 6 arrives and does 10 reps of the Mary exercise with us.

Today’s longest 40 yards:
1. Merkins (modify up – Diamond Merkins, modify down – Up Dogs)
2. Bear Crawl 10 yards
3. Squats
4. Lunge 10 yards

Repeat if desired (and we did repeat!)

Part 2 – 40 Days in the Wilderness (Ultimate Frisbee was on the table if we had lights… but we had none)
We did a test lap around the track to navigate all of the obstacles. Then we did another 4 laps followed by SSH alternative chosen by the first PAX completing the lap.
Hillbilly, Side Lunges, Tennessee Rocking Chair, (Hairy) Rockettes
Mosey back to the Shovel Flag (remember it’s not “the AO”)

MARY:
f3nation.com/post/thunderstruck – Play the song Thunderstruck by AC/DC and everyone get in plank position. Do a merkin for ‘thunder’ (genius.com/Ac-dc-thunderstruck-lyrics) We modified to include burpee for every ‘thunderstruck’ (https://www.youtube.com/watch?v=v2AC41dglnM) and then squats after the first ‘thunderstruck’.

Final Mary – The Q was BEAT but Mermaid and Ribbed picked up the last 2 minutes with some more Mary.

No FNGs

COT:
Question: What does 40 mean to you? I-40? A 40 oz alcoholic drink? 40-yard sprint (NFL combine time)?
In the Bible 40 is the number of testing:
-Noah – for forty days and nights it flooded the earth (Genesis 7:4, 7:12, 7:17, 8:6)
-Joseph was embalmed for 40 days (Genesis 50:3)
-Moses was on the mountain to receive the 10 commandments twice (Exodus 24:18, Exodus 34:28, Deuteronomy 9:9,11, 18,25, 10:10)
-The Spies were in the Promised Land for 40 days (Numbers 13:25)
-Which resulted in 40 years in the wilderness because of their unbelief (Numbers 14:34)
-Goliath paraded in front of Israel for forty days (1 Sam 17:16)
-Ezekiel was on his side for 40 days (Ezekiel 4:6)
-Jonah preached ‘Yet forty days and Nineveh shall be overthrown!’ (Jonah 3:4)
-Jesus fasted forty days (Matthew 4:2; Mark 1:13, Luke 4:2)
-Jesus appeared after His resurrection for 40 days to the disciples (Acts 1:3)

Charlie Kirk’s funeral was yesterday – and so was my 40th birthday. It gave me pause and reminded me of these verses that Moses penned in the Psalms that should give us pause and consider how He is testing us and if we will pass the test:
www.biblegateway.com/passage/?search=Psalm%2090%3A10-12&version=ESV
10 The years of our life are seventy, or even by reason of strength eighty; yet their span is but toil and trouble; they are soon gone, and we fly away.
11 Who considers the power of your anger, and your wrath according to the fear of you?
12 So teach us to number our days that we may get a heart of wisdom.

Now is the day to seize the opportunity before me (and for you). You will be tested – what are you doing to pass the test?

Prayer – we prayed for Trolley, Ribbed’s job interview, and Eliza’s friend whose wife passed away recently.

ANNOUNCEMENTS:
10-year anniversary November 8th
IPC Week 3 Wednesday.
SSH’s are still an uncreative way to start your workout 😉