F3 Knoxville

Tag: Caveman

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. 

 

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

Shamrock – Neon Moon

THE SCENE: 51F little foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 10

Tie Fighters X10 

Cherry Pickers  x5

Bird Dog each side 10

Toe Merkins 4-ct IC – 10

Plank Punch Alternating 10 each side  – From a basic plank position, raise one hand off the ground and punch across, behind and under the opposite arm, keeping the core stabilized.

THA-THANG:

Mosey to the back of campus. 

50 – 2 count  Flutter Kicks

15 Merkins

Run a lap then wait for the 6 before starting each round by holding a plank. 

40 LBCs

15 Merkins

Run

30 American Hammers

15 Merkins

Run

20 BBS

15 Merkins

Run

10 Burpees

15 Merkins

Run

20 Dead Bug 4-count 

15 Curb dips

Run

30 Plank Punch singles 

15 curb dips

Run

40 LBCs

15 Curb Dips

Run

50 Hello Dolly’s 

15 Curb Dips

Run

Bonus round – Mandolin made us do 10 more Burpees

15 Curb dips

Run

CMU work on the way back

* AMRAP: CMU bench press, curls, then CMU toe merkins.  

Mosey back to the flag. 

MARY:
Nope
COUNT-OFF & NAME-O-RAMA
16 – Hoopty, Waxjob, Hotpants, Skid Mark, Dumpster Dive, Slappy, Caveman, Kick-Flip, Curry, Jenner, Betty, Mandolin, Mermaid, Nadia, Curveball, Anchorman,
CIRCLE OF TRUST/BOM:

The Holy Spirit  – I often forget about this powerful and holy presence that Jesus was very proud about leaving with us?  

John 14:26

But the Helper, the Holy Spirit, whom the Father will send in my name, he will teach you all things

Romans 8:26

Likewise the Spirit helps us in our weakness. For we do not know what to pray for as we ought, but the Spirit himself intercedes for us with groanings too deep for words.

I leave you with this: 

Create some quiet space this week and ask the Holy Spirit to work in you.

 

Celebrating 5 Decades

THE SCENE:

Perfect gloomy cold

WARM-O-RAMA:

Some Burpees, some SSHs, some Cherry Pickers, and some Tie Fighters… just right to knock the chill off

THA-THANG:

Commemorating 5 decades of life and a great way to gain some respect… 5 progressive rows of fun… Reps were 5 to start – special movement across – 10 reps on the other side – and special movement back… then we moved up the ladder:

Row 1 – 5 merkins… bear crawl over… 10 merkins… bear crawl back

Row 2 – 5 burpees… lunge over… 10 burpees… lunge back

Row 3 – 5 SSHs… sprint over… 10 SSHs… sprint back

Row 4 – 5 squat thrusters…. rifle carry over… 10 squat thrusters… rifle carry back

Row 5 – 5 curls + 5 overhead presses… farmer carry 2 cmus over… 10 curls and OVP… farmer carry back

Worked up and down the ladder as many times as possible

MARY:

Stopped on the way back to the CMU pile to do 25 Grady Corns

COUNT-OFF & NAME-O-RAMA

21 HIMs with no FNGs (all dressed in khaki cargo shorts, knee socks, and Hawaiian shirts)

CIRCLE OF TRUST/BOM:
“You do not know what will happen tomorrow.  For what is your life?  It is even a vapor that appears for a little time and then vanishes away” James 4:14

Time is precious.  We are fragile.  Life is short. Eternity is long.

“Redeem the time” Ephesians 5:16

Life is a gift that can be over before we know it… Cardinal recently but other fallen friends remind us how abruptly it can end – by God’s perfect design and providence.  Embrace each day… be intentional… love those closest to you and work at being the best you.  Leave a legacy worthy of respect.

Shamrock – Living House

THE SCENE: Foggy 49F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in circles

Side shuffle then reverse 

High knees

Butt kicks

Tie Fighters X10 

Cherry Pickers  x3 

Side Straddle hop (IC) 4 CT x 10

Quad Stretch

THA-THANG:

Mosey to rock pile 

Grab 2 rocks

Butterflies – 60 seconds

Twinkletoes with rocks held out – 60 seconds 

Butterflies – 30 seconds

Curb squats – rocks out in front – 60 seconds 

Drop the rocks and mosey to the middle school across the street

—-

Stop halfway for 50 curb dips 

—-

Battle Buddy

#1 does line hopping while #2 runs up and down the stairs

Switch, then hold plank for the 6 before we move to the next round

#1 does flutter kicks while #2 runs up and down the stairs

 Switch, then then hold plank for the 6 before we move to the next round

#1 does Big Boys while #2 runs up and down the stairs

Switch, then then hold plank for the 6 before we move to the next round

#1 does LBCs while #2 runs up and down the stairs

Switch, then then hold plank for the 6 before we move to the next round

#1 does American Hammers while #2 runs up and down the stairs

Switch, then then hold plank for the 6 before we move to the next round

#1 does a 6” leg lift while #2 runs up and down the stairs

Switch, then then hold plank for the 6 

Head back to Catholic  – Stop halfway for 50 more curb dips

CMU work on the way back

* AMRAP: CMU bench press, curls, then rows. 

Walk back halfway then run at 75% to the flag. 

MARY:

Buns of Steel each leg x10-4-count 

Word: 
COUNT-OFF & NAME-O-RAMA
14 – Baby Boomer, Tailhook, Tuba, Voo Doo, Skid Mark, Caveman, Curry, Betty, Mandolin, Honeydew, Slappy, Mermaid, Anchorman, Shuttlecock
CIRCLE OF TRUST/BOM:

Quote from CS Lewis about God’s work in you. God’s work in you can be painful and not easy. The work shows that he cares. He is 100% holy so he builds a palace worthy of his holiness. 

“Imagine yourself as a living house. God comes in to rebuild that house. At first, perhaps, you can understand what He is doing. He is getting the drains right and stopping the leaks in the roof and so on; you knew that those jobs needed doing and so you are not surprised. But presently He starts knocking the house about in a way that hurts abominably and does not seem to make any sense. What on earth is He up to? The explanation is that He is building quite a different house from the one you thought of – throwing out a new wing here, putting on an extra floor there, running up towers, making courtyards. You thought you were being made into a decent little cottage: but He is building a palace. He intends to come and live in it Himself.”

― C.S. Lewis, Mere Christianity

“Friendship … is born at the moment when one man says to another “What! You too? I thought that no one but myself . . .”

― C.S. Lewis, The Four Loves