F3 Knoxville

Tag: Baby Boomer

Dumpster Dive’s favorite route (see map)

AO: shamruck
Q: Mermaid
PAX: Free Fall (Justin Whitaker), Dumpster Dive, Crawlspace, Fabio (Joe Hamilton), Mermaid, Baby Boomer, Voodoo
FNGs: None
COUNT: 7
a simple route through CAK and back via Gulf Park Drive.
We discussed Ash Wednesday and the beginning of Lent. What would you consider giving up to reflect more on Jesus, or what should you add?

10 for 10

AO: shamrock
Q: Bed Wetter
PAX: Baby Boomer, Honeydew, Snaggletooth (Elijah Tafao), Skidmark, Stitch, Dumpster Dive, KickFlip, slappy, Crawlspace, Mermaid
FNGs: None
COUNT: 11
WARMUP:
7 minute stretch
Followed by 10 burpees and 2 minute plank
THE THANG:
10×10 as a group each exercise
CMU push-ups
CMU Squats
CMU OH press
CMU kettlebell swings
CMU OH Big Boys

If you finish round side straddle hop

Abs
1 minute plank
45 second CMU flutter kicks
30 second Russian twist
15 second each leg dead bug
5 burpees

Lunge Back to CMU pile
Indian run back to start

MARY:
N/A
ANNOUNCEMENTS:
Welcome to Moes on Friday
COT:
God promises that if we turn to Him in difficult times, He will give us a peace beyond belief, beyond understanding.

the peace of God guards our hearts and mental powers “by means of Christ Jesus.”

Phillipians 4:7

Jingle Bell SHAMRock

AO: shamrock
Q: Stitch
PAX: Dumpster Dive (Brad Burnette), Anchorman, Mermaid, Commission, Eliza, Rocket, Base Salary, The Situation, Snaggletooth (Elijah Tafao), Voodoo, Baby Boomer, Curveball, Skidmark, slappy
FNGs: None
COUNT: 15
WARMUP:
SSH
Tempo Squats
Hairy Rockettes
Grady Corns
Friendship Merkins x 10 (partner up)

THE THANG:
Football Mosey to the Jesus statue and reconnect with your partner

One partner begins an unnumbered set of the following while the other moseys around the first block and back. Switch roles until each of the 6 are complete…

Merkins
Squats
Burpees
Flutter Kicks
Tricep Dips
Shoulder Taps

Football Mosey to the Coupon pile.

Same partners. Grab 1 CMU per team and begin an unnumbered set of the following while partner moseys to the far lot curb. Switch roles until each of the 4 are complete…

Curls
Overhead Press
Upright rows
Bench style press (on your back)

Slowsey back to back lot. Line up and did 2 mins of Welsh Dragon (Merkin, Shoulder Taps, Plank Jack, Bear Crawl. Repeat but add one rep after each Bear Crawl forward).

Football mosey back to the COT

MARY:
Pickle Pointers
Hello Dolly
Freddie Mercuries
Jane Fondas
Pickle Pounders
LBCs

ANNOUNCEMENTS:
No Christmas Day workout. Back on Tuesday for ShamRuck

COT:
With Christmas coming Monday, I recently stopped to think about this holiday, why we celebrate it, and what it means to me vs. what it used to mean for me.

I grew up a Christian but wouldn’t say I lived in a Christian home. We went to church, we professed our belief in Jesus as our Savior, and we prayed at the dinner table. That was maybe the extent of it.

I bring this up because at Christmastime, I recall more about trees, lights, presents, and Santa Claus than I do about the real meaning behind Christmas. Christmas is the celebration of the birth of Jesus Christ. It’s in the NAME! If you are a Christian, then you recognize Jesus as the Christ (anointed one) or Immanuel, God with us (Matt 1:23). Not only God with us but God’s rescuer for us. This is the truer and much better Santa. There is no “better watch out, better not cry”, or you don’t get what you want. His message is so much better. Jesus invites our brokenness and our struggles. He offers us grace and mercy and eternity with Him. He’s worthy of our celebration and worship.

Hebrews 1:1–2 says, “Long ago, at many times and in many ways, God spoke to our fathers by the prophets, but in these last days he has spoken to us by his Son, whom he appointed the heir of all things, through whom also he created the world.” The creator of all things! God with us!

The “most wonderful time of the year” is God’s ultimate gift to humanity: Jesus, the uncreated Creator. Jesus, the one of whom we sing, “Hail the Heaven-born Prince of Peace! Hail the Sun of Righteousness! Light and life to all he brings. Risen with healing in his wings.” This IS the Christmas story. Make it about Him!

A poorly themed 12 days of christmas workout

AO: shamrock
Q: Mermaid
PAX: Mermaid, slappy, Baby Boomer, Curveball, Tailhook, Stitch, Base Salary, Crawlspace, Dumpster Dive, LeBling, Steam, KickFlip, Snaggletooth (Elijah Tafao), Swifty, Honeydew, Band Camp, Anchorman, Skidmark, Waxjob
FNGs: None
COUNT: 19
12 days of Christmas workout

Burpee – partridge in a pair tree
Thruster – turtle doves
Bbs – French hens
Dirty hookups – calling birds
Diamond Merkin – golden rings
Hello Dollie’s 4ct – geese a laying
Curls – swans a swimming
Snow angels single count – maids a milking
Merkins – ladies dancing
Squats – lords a leaping
Lunges each leg – pipers piping
Dips- drummers drumming
Need 2 CMU’s, drop them at 2 & 7
Warmup
Cot
”Don’t do anything for selfish purposes, but with humility think of others as better than yourselves. Instead of each person watching out for their own good, watch out for what is better for others. Adopt the attitude that was in Christ Jesus:“
‭‭Philippians‬ ‭2‬:‭3‬-‭5‬ ‭CEB‬‬
bible.com/bible/37/php.2.4-5.CEB

YouVersion | The Bible App | Bible.comYouVersion | The Bible App | Bible.com
Philippians 2:4-5 Instead of each person watching out for their own good, watch out for what is better for others. Adopt the attitude that was in Christ Jesus | Common English Bible (CEB) | Download The Bible App Now
Instead of each person watching out for their own good, watch out for what is better for others. Adopt the attitude that was in Christ Jesus (211 kB)

Bday Relay of Misery

AO: shamrock
Q: Base Salary
PAX: Baby Boomer, Anchorman, Brick, slappy, Eliza, Ghost Flag (F3Knoxville), Toretto, Steam, Drum Major, Pusher, Curveball, Nacho Libre, Stitch, LeBling, Base Salary, Band Camp, Jardet, Commission, 2.0 Stiff Arm, 2.0 Stunner
FNGs: None
COUNT: 19
WARMUP:
SSH IC
Baby arm circles IC
Cherry Pickers IC
Downward/Upward Dog
Indigenous people run the field the long way
THE THANG:
Groups of 6 relayed through 5 stations.
Starting at the Flag side GoalLine- 50 yard Sprint, 20 yard Bernie, 20 yard mosey, 10 walk—> high plank/ low plank transitions @ far goalin—> Car. dry Docks & Mtn. Climbers @ stairs at bottom of bleachers —> modified stadium run to press box platform—> monkey humpers/imperial Walkers @ pressbox platform —> modified stadium run down ramp—> dips/SSH @ wall—> perfect merkins @ start point —> rinse & Repeat
MARY:
Superman/Banana
ANNOUNCEMENTS
Ghost flag has been stolen by Asylum PM.
COT:
Even since before arriving in the NFL, Deion Sanders had a swagger and arrogance about himself, something that continues to show up in sports headlines today. As a coach he gets more criticism for his comments, but as you look past the flash you see that the comments and actions are calculated and methodical. It’s his confidence coming through and speaking his future into existence.
I find myself desiring that level of confidence too. At a sales conference he said this (paraphrasing) ‘no one saw my biggest plays, because they happened at practice. There were no cameras when I made my biggest plays. I practice like I played, so when I played it was practice.’
Ephesians 6:10 reads “Finally, be strong in the Lord and in his mighty power” before detailing the armor of God. This is our practice and our confidence. That we trust in, lean on, and follow the guidance of the Lord in all times. We do it during good times and the blessings, so that when we hit trials and struggles we have practiced and are prepared to trust in his mighty power. That is our confidence in Him.
Through all of the braggadocios comments Deion has also been quoted saying this: “I don’t care what they say about me when I’m through with sports. I don’t want to be known as anything else in life but a great father.”