F3 Knoxville

Tag: Betty

ShamRockin’ the Mic

THE SCENE: Cool and dry…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo Merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
5 burpees on your own
Side straddle hop in cadence
THA-THANG:

  • Mosey to the coupon pile
  • Partner up, line up on curb
    100 curls while partner bear crawls to the other side and crawl bears back
    100 thrusters while partner Crab walks to the other side and Bernies back
  • Flutter kicks in cadence
  • Mosey to the covered side, line up on curb
    Shaun T’s – step up, knee to opposite elbow,
    Step down, backward lunge and reach to curb.
  • Burpee leap frogs from one speed bump to the other
  • Flutter kicks in cadence
  • Mosey to the track
  • Suicides 20yd, 30yd, 40yd
  • Kick flip’s Mucho Chesto: Diamond, Regular, Wide, and Staggered 10x each
  • Flutter kicks in cadence
  • Walk corners and sprint down the straight away
  • Freddy Mercury in cadence
  • Mosey back to the flag!

MARY:

  • Cardio Island: Karaokes, High Knees, high heels, skip, side to side low, walking lunges
  • 8 Count Merkins x10

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
I finished reading the Bible for the first time in my life back in February. This is probably not a feat for you guys… It took me a little more than 2 years to finish a 1 year plan. But I did it! I’ve always been around the Bible and I’ve read bits and pieces, here and there. I made a lot of attempts to read it cover to cover, and i would fizzle somewhere after the creation… If you struggle like I did, I highly recommend a Bible reading plan.

MOLESKIN:
Thank you gentlemen for challenging me! I have nothing but respect for you guys.

ANNOUNCEMENTS:

Measuring Progress & Celebrating Birthdays

THE SCENE: 60 degrees and wet from the overnight rain, but otherwise favorable.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH
Thai Fighters x10 each leg
Tempo Squats 10
Cherry Pickers x 5
Arm Stretches
THA-THANG:

Start 30 minute timer
run 1 mile for time
then repeat as many times as possible the following:
5 burpees
10 merkins
15 sit ups
20 squats
record progress and mile time to repeat workout later and measure progress

I may add everyone’s mile time and progression through the exercises at a later date.
MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
11 this morning
CIRCLE OF TRUST/BOM:

This was my last F3 workout…as a 41 year old.  3/27 is my 42nd birthday.  We are all here working on our weaknesses, and we are attempting to get stronger.  This workout is designed so that we can repeat it and measure our progress over time.  When I Q, I like to work on weakness.  The workout, the BOM, its a plan to address where I am lacking physically, mentally, and spiritually.  In the spiritual sense, this verse from Philippians addresses some of my deficiencies.
Philippians 4:6-8
New International Version
6 Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. 7 And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

8 Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.

I am weak in my prayer life, and this verse is a reminder that if we humbly ask God, through prayer and thanksgiving, that he will guard our hearts and minds.  We are told to rejoice and don’t be anxious.  He can help with our anxiety about the problems in our life, all we have to do is follow the lead of these verses.

MOLESKIN:
Pray for Pool Boy’s bosses who have Covid, and that through this experience they will seek Jesus.
Pray for Dumpster Dive’s client, Mr. Thompson, who needs to wrap up his claim and after the arduous fight he is battling depression.
Continue to Pray for Jenner and his MCAT/Med school hurdles.
ANNOUNCEMENTS:

Irish Buddy System

THE SCENE: Cloudy & cool, low 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Mike Tyson’s, Alt Rockette’s, Squat jumps w/ ground touch, Alt Superman’s w/ holds, IT band static stretch, Child pose into Cobra, Cherry Pickers, Baby Arm Circles/Adult Arm Circles, Rotator Cuffs, Neck Rolls
THA-THANG:
Continuous Irish squats in circle, while one PAX performs 5 four-count mountain climber burpees.  Each PAX performs a set of MC burpees and passes the buck to the next PAX, in clockwise fashion.

Irish trivia (no fact checking) thrown out at random by the Q, as follows (correct answer = rest, incorrect answer = purgatory) :

  • <10% people in Ireland have natural red hair  Yay
  • The Jacks is slang for the bathroom  Yay
  • The Irish are the 3rd biggest tea drinkers in the world  Nay
  • Ireland has only 2 known species of snakes  Nay
  • May is generally the driest month in Ireland  Yay
  • Fluthered is slang for being stumped  Nay
  • Ireland sells the most Guinness in the world  Nay
  • Halloween was invented in Ireland  Yay
  • Craic is an Irish dessert  Nay
  • The boot is slang for a trunk of a car  Yay
  • A village is named Hospital after its historic medical facility  Nay
  • A mineral is slang for a soda  Yay
  • The press is slang for an iron  Nay
  • Donkey’s years is a reference to time  Yay
  • A jumper is slang for an anxious person  Nay
  • Shuck is slang for corn  Nay
  • Originally, St. Patrick’s colors were light blue  Yay
  • A nagging & a shoulder are measurements  Yay
  • The Irish Flu is a bona fide medical disease  Nay
  • May your coffee be strong & Monday be short is an Irish proverb  Yay

Grab partner and mosey to Station 1.

Station 1: Merkin Midsection Melee

P1 (Player 1) starts with 15 diamond merkins, then bear crawls up the wheel chair ramp, and finishes w/ 15 diamond merkins.  When complete, swap with P2.

P2 (Player 2) performs continuous 4-leaf clover crunches until P1 relieves them of duty.

This back and forth circuit (same reps) continues through the following list until both P1 & P2 complete all exercises, as follows:

P1

  • Fist merkins & crab crawl
  • Narrow merkins & bear “
  • Regular merkins & crab “
  • Wide merkins & bear “

P2

  • Alternating flutter kicks & scissors
  • American Hammers
  • Heels to Heaven (Gas Pumps)
  • Elevated Planks

Walking lunges performed until all tandems finish.  Mosey to Station 2.

Station 2: Over the Hill and Far Away

P1 – 15 SSH, mosey down hill, 5 sec fast feet into “hit the deck” (chest to ground) x 5, sprint up hill

P2 – 20 yd sprints w/ alternating return of side shuffle, backpedal, & karaoke until P1 relieves them of duty

Ran out of time at this point…however Station 4 was performed by several PAX in our OT session.

Station 3: CMU Lucky 7’s

1 CMU per Pax. Form 2 lines with P1 & P2 facing each other.

P1 performs 7 regular curls, while P2 performs isometric hold mid-curl.  Then, P2 performs 7 regular curls while P1 performs isometric hold mid-curl.  This duel continues as reps decline 6,5,4…etc.

Circuit repeats with following exercises:

  • 7’s CMU overhead press & isometric rifle carry hold
  • 7’s CMU close grip bicep curls & isometric mid-curl hold
  • 7’s CMU front raises & isometric front hold (feel the burn)

Finisher (aka The Mint)  —–> P1 7 reps of blockee’s, while P2 7 reps of CMU bench presses into feet raised iso ab hold with CMU outstretched iso hold until P1 relieves them of duty

Return CMU’s and mosey to Station 4.

Station 4: Leaping Leprechauns 

P1 – broad jumps to the Pot O’ Gold (approx 20 yds) then Spiderman crawls back, performing 5 dive bomber merkins every 5 yds (total of 20 db merkins).  Swap with P2.

P2 – Brick pillar wall squat w/ good form until P1 relieves them of duty.

Complete (endure) 3 sets.  Mosey back to flag.

MARY:
Ran out of time after Station 2.  No complaints, however.
COUNT-OFF & NAME-O-RAMA
14 PAX’s (many nicely repping F3 Shamrock tees)
CIRCLE OF TRUST/BOM:
When times get tough, Romans 8:18 ESV comes to mind.  “For I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us.”

  • This life is a temporary existence, with greater things to come above 😃
  • Lean on our brothers in Christ through trials and tribulations
  • The Lord does not want us to do this all alone
  • Don’t let pride be a stumbling block
  • Reach out (phone calls, video chats, lunch, bible studies, weekend projects/workouts etc.)

There are so many in this pandemic who are in need of the love the Lord speaks of in his greatest command!  We can provide this, if we search for opportunities to be a blessing to others!

MOLESKIN:
Prayers for Curry’s family, Pringle’s father, Dr. A & family (Commission), & Boulder Colorado victims/families.
ANNOUNCEMENTS:
Thank you all!  Or in Irish, go raibh maith agat!

ST Patricks Day Pyramid

THE SCENE:

Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
52 ℉ 93% 52 ℉ 2.1 mi/h SSW

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

15 – Grady Corns
5 – Cherry Pickers
1 min – Irish Jig
Shuffle – Using parking lines shuffle around rectangles.

THA-THANG:
Mosey to CMU pile and have everyone grab one. There are 5 stations basically set up in a circle. Stations are arranged clockwise in this order: #1, #5, #3, #2, then #4. Leave CMUs at station #2.

Mosey to station #1. Perform all the workouts at the station. Then Mosey to station #2. Do all exercises. Then to #3, #4, and finally #5. So, you are not running around in the circle but directly from one station to the next. Stations 2 and 4 require CMUs so proximity is nice.
Station exercises are:
#1 50 SSH, 40 Jump Squats, 30 Speed Skaters, 20 Plank Jacks, and 10 Burpees.
#2 50 Merkins, 40 Dips, 30 Upright Rows, 20 Shoulder Press, and 10 Renegade Rows.
#3 50 High Knees, 40 Rocky Balboas, 30 Jump Squats, 20 Mountain Climbers, and 10 Burpees.
#4 50 Squats with CMU, 40 Alternating Leg Lung Kicks, 30 Single Leg Deadlifts (15 each leg), 20 Kettlebell Swings, and 10 Single Leg Squats (5 each leg).
#5 50 LBC, 40 Should Taps, 30 Freddie Mercurys, 20 Flutter Kicks, and 10 V-Ups.
Do as many stations as time allows. Starting over after #5.

After putting up CMUs, 3 rounds of Pure Burn. Look it up. It sucks.

Then Mosey back to AO.

MARY:
Get the PAX into the circle.
20 – Prime Time Merkins
15 – Lucky Horseshoe Abs (Windshield wipers but reversed so that legs form a horseshoe. On your six. Legs start at 2 o’clock and then to 6 then to 10 o’clock)
20 – Pickle Pointers
10 – Big Boys

COUNT-OFF & NAME-O-RAMA
13 Irishmen.
CIRCLE OF TRUST/BOM:

Matthew 18:20

“For where two or three are gathered in my name, there am I among them.”

 

MOLESKIN:
For the kids struggling with issues at school.  For the elderly. For our brothers battling illness.

ANNOUNCEMENTS:

11 for 11’s

 

THE SCENE: 50 degrees, windy, and wet from the rain overnight
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7
Cherry Pickers (5)
Tempo Squats (10)
Tempo Merkins (10)
Thai Fighters (10 each leg)
THA-THANG:

2 rounds of 11’s at the eastern corner of Powell High School
Round 1
wall e’s (single count) and elevated plank jacks (4 ct)
Round 2
Elevated shoulder taps (4 ct) and the dirty hookup (4 ct)

MARY:
Each PAX called an ab exercise, which we followed with 10 merkins (70 total).  We made it through 7 PAX.  These were the Ab exercises in cadence.
Pickle Pounders (10)
Little Baby Crunches (15)
Freddie Mercury (10)
Hello Dollies (10)
Gas Pumps (10)
Flutter Kicks (10)
American Hammers (10)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today is 3/16 and we discussed John 3:16.  The world was broken in that time period like it is broken now.  God loved the world enough to send his Son to die so that we could be saved.  He was sent to save the world, not condemn the world.  The world is broken today too, God still cares and still loves us.  Take some time to show his love, and lead with kindness in this broken world.
MOLESKIN:

ANNOUNCEMENTS: