F3 Knoxville

Tag: Caveman

Road Trip

AO: shamrock
Q: Eliza
PAX: Crawlspace, Curveball, Eliza, slappy, Mermaid, Trojan, Voodoo, Free Fall (Justin Whitaker), Caveman, Waxjob, Twitch
FNGs: None
COUNT: 11
WARMUP: SSH, Willie Mays Hays, Cherry pickers, twinkle toes, Merkin Wheel to 5

THE THANG: 4 corners up Weigels hill down dutchtown to cedar bluff and back.
15 merkins, 15 squats, 15 big boys

Mosey to Fire hydrant run down the hill cross the field and up the opposite hill and do 1 burpee. Repeat adding a burpee each time.

Mosey to CMU Pile

25 reps, OH press, Curls, Rows, Bench
20 reps right side row, left side row
15 reps swings
10 blockees

MARY: flutter kicks, Jane fondas, snow angels, 10 v ups OYO, pickle pointers

ANNOUNCEMENTS: The pulpit launches Wednesday,

COT: Leadership and teamwork can be difficult. You’re not always right. Sometimes you’re wrong. Lead well. Serve Well.

Easter Zombies!

AO: shamrock
Q: KickFlip
PAX: Mermaid, slappy, Crawlspace, Caveman, Gringo, Toretto, KickFlip, Waxjob, Hot Pants, Stitch, Double Scoop, Twitch
FNGs: None
COUNT: 11 + 1
WARMUP: This and that – short mosey to the ichthys

THE THANG:
20 second incrementing workout
1. Mountain Climber
2. HR Merkins
3. * Shoulder taps
4. Flutter kicks
5. Box cutters
6. Imperial walkers
7. Lunges
8. Bobby Hurley
9. Iron Mikes
10. * Monkey humpers

The Beast – keep track of your total # of cumulative reps. 15 minutes of work.
– 5 min burpees
– 4 min squats
– 3 min BBS
– 2 min merkins
– 1 min plank jack

MARY:
No time!

ANNOUNCEMENTS:
April 5 – Escape from Haw Ridge
April 10 – Launching The Pulpit
April 26-28 – GTE
April 27 – Convergence

COT:
Zombies on Easter!
Mathew 27:50 Then Jesus shouted out again, and he released his spirit. 51 At that moment the curtain in the sanctuary of the Temple was torn in two, from top to bottom. The earth shook, rocks split apart, 52 and tombs opened. The bodies of many godly men and women who had died were raised from the dead. 53 They left the cemetery after Jesus’ resurrection, went into the holy city of Jerusalem, and appeared to many people.

Is there a part of your spirit that is dead? Your prayer life? Your ability/desire to forgive? Your compassion for people who are disadvantaged? Your leadership role over your family? Your contentment? If so, what better way to commemorate the original Good Friday than to let Jesus resurrect that part of you and make it come alive again….TODAY!

3/25

AO: shamrock
Q: Voodoo
PAX: Mermaid, Anchorman, Dumpster Dive, Waxjob, Eliza, Curveball, LeBling, Caveman, Crawlspace, Smoky (Raymond Hale), KickFlip, Swifty, slappy, Twitch
FNGs: None
COUNT: 15
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

The Core

AO: shamrock
Q: slappy
PAX: Caveman, Crawlspace, KickFlip, slappy, Mermaid, LeBling, Skidmark, Dumpster Dive (Brad Burnette), Fabio (Joe Hamilton), Bed Wetter, Swifty, Band Camp, Twitch, The Situation
FNGs: None
COUNT: 14
WARMUP:
SSH
Reach for the Cherries
Twistys
Down Dog
up Dogs
Mountain Climbers
Circle Cutters
Nordics
Runner Stretch

THE THANG:
Shamrock Shuffle – 1 burpee per shamrock and friendship strut mosey between till we get to the field

On the field we did 3 rounds of core stuff followed by a stadium step run. First round we did 15 each, 2nd round 10 each, 3 round 5 each
1. Big boys
2. American hammers
3. Heel touch
4. Awkward turtles
5. Hells to heaven
6. Right side crunch
7. Left side crunch
8. LBC
9. Freddy mercs
10. Flutters

300 total reps and 3 stadium runs

MARY:
Extra credit was had with contributions from about half of us

ANNOUNCEMENTS:
1. ShamLunch this Friday – 1145 at Cancun?
2. ROCO Launch Saturday- clown car to meet around 6 AM
3. ShamBeers next Tuesday 7pm at abridged or tap house
4. Biggest loser restart on Monday
5. Sign up to q

COT:
Recently our community has suffered some tragic losses of life. Specifically two young guys. I wonder what a word of encouragement would have meant to them. Be aware of opportunities to encourage others and do it. It could make all the difference. Also reach out to someone and tell them you love them.

Bananas!

THE SCENE: Perfect morning – mid-sixties, no rain.
F3 WELCOME & DISCLAIMER:  Done
WARM-O-RAMA:
Some running. Static stretching: neck, shoulders, chest, ABS, back and legs.
THA-THANG:

Gym set up – a variety of basic strength and cardio exercises performed in counterclockwise rotation:

Squats with 10lbs dumbbells, pull ups, over-the-truck climb, lawnmowers with 60lbs dumbbell, bench press 90lbs, up and down plank hold, American hammers, arm extensions with 12lbs dumbbells, jumping rope, ladder climb with 5lbs dumbbells with superman-bananas in between.

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Luke 16:10-14

“Whoever can be trusted with small things can also be trusted with big things. Whoever is dishonest in little things will be dishonest in big things too. If you cannot be trusted with worldly riches, you will not be trusted with the true riches. And if you cannot be trusted with the things that belong to someone else, you will not be given anything of your own.” [Luke 16:10-14]

Your body and spirit were entrusted to you. Therefore, take a good care of your physical body and your mental state. Do not be afraid to seek for help. Do not face your problems alone. Be brave to admit and to recognize your issues. Be honest to yourself.