F3 Knoxville

Shamrock – Clock_Merk

Workout Date: 2 Aug 2021
QIC: Anchorman

THE SCENE: 65 cool temps, but lots of sweat inducing humidity

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5 (on #5 Mermaid released an impressive amount of stomach tension)

10 Merkins

Tie Fighters

15 Merkins

High knees – about 30 seconds while we awkwardly smiled at each other 

20 Merkins


Mosey to pull up bars

1 rule: If you are not doing pull ups….you are doing smurf jacks or mountain climbers. Go for about 10 minutes. 

Mosey to the school stairs. 

Run up and down, then do clock merkins. (20 total merkins each round)

Repeat the cycle 5 times for 100 merkins total. 

Run to CMU pile. 

25 Curls (for the girls)

50 Block press

50 windshield wipers (Curveball realized he was set to “Intermittent speed” 

Hold CMU above head and do mini bounce squats ( some called it twerking ) 

We did this cycle twice. 

Mosey back to AO flag

Flutter kicks 20×4 and 30 seconds of calf raises
Osteen, Cheatsheet, Mermaid, Curveball, Waxjob, Jitters, Dumpster Dive, Paper or Plastic, Betty, Anchorman

Proverbs 3:5-6 5

     5 Trust in the Lorde with all your heart

and lean not on your own understanding;

6 in all your ways submit to him,

and he will make your pathsf straight.


A big reminder that we need everyday. We need to stop trying so hard to figure things out on our own. Stop trying to fix everything. Submit to Him and He will make it work.


Prayer requests; teachers, sick and shut-in, Mermaid’s uncle who is likely dying without family being able to visit and other family members with medical issues.