F3 Knoxville

Tag: Betty

Shamrock – Wrestling

THE SCENE: 59F and dry
F3 WELCOME & DISCLAIMER yup
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5

5 Merkins

Tie Fighters

5 Merkins

25 Calf Raises 

5 Merkins

THA-THANG:

Mosey to CMU pile then to the grassy hill “The Saddle” I think we have named it? 

10 Squat presses, but do 5 presses at the top before your next squat

Run down and then up

20 Hello Dolly 4-count 

Run down and then up

30 Lawn mowers – 15 each side

Run down and then up

40 CMU overhead press

Run down and then up

50 Alternating CMU Merkins

Run down and then up

60 American Hammers single count

Run down and then up

70 SSH single count 

Run down and then up

80 LBCs

Run down and then up

90 CMU Bench Press

Run down and then up

100 scissor kicks single count 

Run down and then up

Back to CMU pile

25 Curls – Run to end of parking lot – drag CMU back

25 Flutter kicks – 4-count 

25 Tricep Dips – Run to end of parking lot – drag CMU back

50 windshield wipers with CMU pointed up

Return CMUs

Mosey back to AO flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA
17 – Crawl Space, Curveball, Eliza, Caveman, Betty, I-Beam, Oscar Mayer, Kick-Flip, Rocky Top, Mandolin, Slappy, Curry, Mermaid, Skid Mark, Voo Doo, Honeydew, Anchorman,
CIRCLE OF TRUST/BOM:

What are you wrestling with? 

Sin? – That’s great news! That means that you have the Holy Spirit in you.

Your faith? – Again, great news! God knows that we have up and down moments in our lives that challenge our faith. Keep wrestling with God. That way is better than the alternative of walking away from him. 

F3?  – Is it just me? Some weeks I’m on fire for F3 and specifically Shamrock. Other weeks I’m like that Homer Simpson disappearing into the shrubs animation. I’ll just be checked out. Other weeks, I wrestle with F3. Why am I doing it? It is good for me? Physically? Spiritually? Mentally? Should I be coming out here 3-5 days a week?

Your marriage / kids? Same thing. If I’m wrestling with it, at least I’m engaged and fighting for it. 

Your job?  – I feel like this is also a constant. Am I supposed to be here? Am I making a difference? Am I happy? Will I have a job in 6 months? Does God want me to be here? 

So I will wrap it up by encouraging you to keep wrestling. It shows that you care. Just don’t wrestle with it alone. I know there are brothers here that would love to be your coach, cheerleader, friend to walk with you through your wrestling. 

 

CMU Totem Pole

THE SCENE:  Cool and humid
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Finkle swings
Cherry pickers
Merkins
Projectivator

THA THANG:

Mosey to the track.  Grab a block.

First, do all exercises.  Suitcase carry to 10 yards, switch hands, suitcase carry back.

Repeat:  Each successive round, drop the highest rep exercise – and carry the CMU 10 yards farther

Exercises were;

  • 40 Tricep extensions
  • 35 Goblet squats
  • 30 Curls
  • 25 Rows
  • 20 Derkins
  • 15 Thrusters
  • 10 CMU swings
  • 5 Blockees

So…

Round 1:  40 + 35 + 30 + 25 + 20 + 15 + 10 + 5 + Carry to 10 yards and back.

Round 2:  35 + 30 + 25 + 20 + 15 + 10 + 5 + Carry to 20 yards and back

Etc…

Round 8:  5 blockees + Carry to 80 yards and back

MARY:

PAX choice for four rounds

COUNT-OFF & NAME-O-RAMA

Me and 17 of the best men that I know

CIRCLE OF TRUST/BOM:
Pivoted away from what I had planned and talked instead about the fruit and blessings that come from repentance.

Shamrock – Weigelmanjaro

THE SCENE: 64 and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 10

Cherry Pickers 5

Twinkle Toes  (IC) 4 CT x 10

Stretch quads, runner’s stretch, cobra, down dog

Short Mosey 

THA-THANG:

Spread Out in Parking lot

There are 12 parking space lines

Line 1 – 25 Big Boys

Line 2 – 25 Squats

Line 3 – 25 Merkins

Start over at line 4. 

We will end up at 100 reps per exercise. 

The rock pile

Pick up 2 small rocks

Baby Arm Circles forward then backwards (IC) 4 CT with rocks X10

Butterfly with rock x20

American Hammers with rocks x20 x2 

Mosey to Weigel’s Hill 

Bear Crawl to the top. Anytime you stop for a break you have to do 10 ( feet pointing uphill ) BBS. When you get to the top head back down and pick up the 6. 

At the top we all do Monkey Humpers until it burns then head to the AO

If time, we will try to do our 12 lines challenge again to make it to 200 reps per exercise

We made it about halfway through a 2nd round. 

 

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Honeydew, Stitch, Curveball, Betty, Le Bling, Caveman, Mermaid, Eliza, Skid Mark, Base Salary, Voo Doo, Oscar Meyer, Tailhook, 8-seconds, Mandolin, Fire!, Brimstone, Rubber Duck, Curry, Commission, Crawl Space, Anchorman,
CIRCLE OF TRUST/BOM:

Psalm 143:10 

10 Teach me to do your will, for you are my God! Let your good Spirit lead me on level ground!

 1- The request –  “Teach me to do your will,”- Isn’t that basically what we all want and need from God? It’s a direct request to God that he will honor. 

2- The praise – “for you are my God!” – I love this declaration of worship and respect to God. 

3 – Continued praise and doubling down on the request – “Let your good Spirit lead me on level ground!” – This gives me a visual for “Your will be done” – David invites God to lead him. He humbly admits that he can’t walk through life on his own. He needs the one and only mighty God to walk with him. 

ANNOUNCEMENTS:
Hardship Hill – Work day Saturday

You Vs You, Martha Vs Mary

THE SCENE: Near 60 but dodged the rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 Count), Cherry Pickers x 4 (4 Count), Mountain Climbers x 15 (4 Count)

THA-THANG:

  • 4 evenly spaced cones or lines ~10 yards/30 feet apart

    The Workout:

    • Part 1:  RUN
    • 10 minute timer
    • Start the timer, then…
    • Run from Line 1 to Line 2 (~10 yards) and back to Line 1
    • Run from Line 1 to Line 3 (~20 yards) and back to Line 1 
    • Run from Line 1 to Line 4 (~30 yards) and back to Line 1
    • That is 1 rep
    • Rinse and repeat as many times as you can in the 10 minutesds.

    1 minute rest

    • Part 2:  AMRAP
    • 3×2 minutes timer
    • Count the total number of reps (cumulative, not individual)
    • Start the timer, then…
    • 2 minutes AMRAP SSH
      • (no rest)
    • 2 minutes AMRAP High Knees (count 1 leg)
      • (no rest)
    • 2 minutes AMRAP mountain climbers (count 1 leg)

    3 MINUTES REST AND RECORD 1st ROUND # OF REPS

    Now…REPEAT the full routine – starting over with your rep count

CIRCLE OF TRUST/BOM:
Luke 10:38 Now as they were traveling along, He entered a village; and a woman named Martha welcomed Him into her home. 39 She had a sister called Mary, who was seated at the Lord’s feet, listening to His word. 40 But Martha was distracted with [q]all her preparations; and she came up to Him and said, “Lord, do You not care that my sister has left me to do all the serving alone? Then tell her to help me.” 41 But the Lord answered and said to her, “Martha, Martha, you are worried and bothered about so many things; 42 but only one thing is necessary, for Mary has chosen the good part, which shall not be taken away from her.”

No matter how busy you think you are, there is only one thing you must do on any given day – grow closer to God. Even if a man gained the whole world but forfeit his soul, he has gained nothing. Grow first thing in the day and then again throughout the day because only one thing is necessary. Give the rest of your life the leftovers.

 

Bleacher Races

THE SCENE:  51 and clear.
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA: 

  • Phelps
  • RFTS – LIH
  • Fence steppers
  • Down/up dog
  • Tempo merkins
  • Parker merkins
  • Tempo squat
  • Squat jump 180

THA THANG:

Mosey to the track.  Starting at one goal line, sprint to the other goal line.  Every 10 yards, rotate yourself 90 degrees clockwise, so you end up running, side shuffle, bernie, side shuffle, etc.

Short mosey to point out 3 key locations.

Split into 2 teams.  We have one die with numbers 1,2,3,1,2,3.

Team 1 rolls the die, then runs to the respective location (1, 2, or 3) and to the top of the bleacher steps – then back.

While Team 1 runs, Team 2 works through a list of 10 exercises.

When first man from Team 1 returns, the other team rolls.

Once the full list of 10 exercises is worked through, knock down a cone and start again.

Repeato until one team knocks down 3 cones.

Exercises:

  • 10 Monkey Humpers (4-count)
  • 15 Mountain climbers (4-count)
  • 10 Iron Mikes (10 each leg)
  • 15 Side crunches (15 each side)
  • 15 Squat jump 180s
  • 15 BBS
  • 10 Parker Merkins
  • 15 Star jacks
  • 15 Carolina dry docks
  • 20 LBCs

MARY:

Mosey back to the flag.  Roll the die and do 10x the number for our reps;

  • Merkins
  • LBCs
  • Diamond merkins
  • BBS
  • Burpees (rolled a 3….30 burpees to finish, yuck!)

COUNT-OFF & NAME-O-RAMA

10 men and 1 2.0!

CIRCLE OF TRUST/BOM:

I’m thrilled that Shamrock is launching ShieldLock groups.  Behind your wife and kids, these close relationships with men are the most important relationships that you’ll have.  Your SL offers so many benefits – one is perspective.  They can watch your six and alert you to hazards that you can’t even see.

MOLESKIN:

Prayers for Mermaid’s wife’s aunt, Joy.  Prayers for all the kids and teachers doing standardized testing this week.  Prayers for Anchorman and his family as he returns home from a mission trip.

ANNOUNCEMENTS: