F3 Knoxville

Tag: Commission

[karns-otb] OTB 1

AO: karns-otb
Q: Betty
PAX: Appleseed (Jon Smith), fast-n-easy (Nate Votta), Gmail, Biohazard (Jay Shepherd), Dumpster Dive, Mermaid, Honeydew, Tractor, KickFlip, Voodoo, Eliza, Ocho, Baby Boomer, Sawdust, Commission, Noodles, Power Wheels
FNGs: 1 Power Wheels
COUNT: 18
WARMUP:
SSH, Cherry Pickers, Inch Worms, Tempo Squats, Merkins, Imperial Walkers, Willy Mayes
THE THANG:
Mosey to the Kindergarten Pickup Line for some 11’s
Top Half of a Burpee (some debate was had)
LBC’s

Mosey to cafeteria doors for a 4 corners workout
Corner 1- 10 Hand Release Merkins/10 4-count flutter kicks
Corner 2- 10 4-count SSH/10 Inch Worms
Corner 3- 10 Squats/10 4-count mountain climbers
Corner 4- 10 Iron Mikes/10 4 count shoulder taps

Mosey to the hill behind the tennis courts
At the bottom: 15 big boy situps
Bear crawls up the hill
At the top 5 burpees
Crawl bear down the hill
Repeat 2 # of times

Exploration mosey around the field house with some stairs and a kickflip pushing a voodoo on a sled. Also, some bear crawls were had.

MARY:
No time, back to flag just in time
ANNOUNCEMENTS:
The next OTB will be next Wednesday 10-11-23
COT:
“Don’t ever prejudge who can and cannot make an impact on your life. Even the most unlikely of people can turn out to be instrumental in your journey.” -Cameron Hanes

A nice tailgate coffeeteria was had after with some great mumble chatter. See you all again soon.

Flag Handoff to Slappy

AO: shamrock
Q: Betty
PAX: Oscar Meyer, Base Salary, Glamper, Nadia (Aaron Jacques), skewer, Jardet, Band Camp, Dumpster Dive, Curveball, Honeydew, Steam, Skidmark, Waxjob, Rocket, Anchorman, Stitch, KickFlip, Toretto, Mathlete, The Situation, Mermaid, Free Fall (Justin Whitaker), Nacho Libre, Tailhook, Econoline, 5K, slappy, Guardrail, Commission, OBrother, Voodoo, Baby Boomer, Eliza, Ribbed, Betty, Dragon Slayer, Thunder
FNGs: None
COUNT: 37
Disclaimer given
WARMUP:
SSH,Merkins,Squats,Curtsey Lunges, Cherry Pickers
THE THANG:
Mosey to baseball hill and complete 11’s
Monkey humpers at the top of the hill
Iron Mikes at the bottom
Mosey to the big parking lot with a bernie in the mix and complete the below:
Hub and Spoke Workout
Hub is 5 burpees

Spoke 1- 50 SSH
Hub
Spoke 2-50 Shoulder taps
Hub
Spoke 3-50 Freddy Mercury’s
Hub
Spoke 4- 25 Imperial Walkers
Hub
Spoke 5- 20 Lunges (10 each leg)
Hub .
Spoke 6- 25 Merkins

After we finished this we made out way to the FIA parking lot where we completed a shoulder burning exercise consisting of Merkins, Shoulder Taps and Plank jacks without dropping our knees
Mosey to the straightaway back to the AO and did a series of bear crawls and lunges
Back to flag in enough time for 1 burpee
MARY:
None
ANNOUNCEMENTS:
COT:
This was a very special day as we passed the shovel flag off to a new leader, Slappy! It is going to be extremely exciting to see what he does in the role and how Shamrock is going to thrive under his leadership.

We have all heard the quote, “Strong men create good time, good times creat weak men, weak men create bad times, bad times create strong men.” I head some commentary on this quote from Nick Freitas on this and says, “Bad times don’t create strong men, strong men are made by the influence of other strong men.” He goes on to talk about how strong men are there through good times and bad, but in the bad times, strong men are once again appreciated for what they contribute to society.
I instantly thought of F3 and the group of strong men that I have the privilege of working out beside every morning. All of you have made me a stronger man in all areas of my life and I am thankful for every one of you.

Old McDonald’s Walk

AO: shamrock
Q: slappy
PAX: Curveball, Baby Boomer, Commission, Anchorman, Stitch, Mermaid, Skidmark, Bed Wetter, Betty, slappy, Toretto, Base Salary, KickFlip, LeBling, Swifty
FNGs: None
COUNT: 15
WARMUP:
-pickers
-reach for the sky
-SSH
-mtn climbers
-tempo merks
-m nightclubs

THE THANG:
-7s at the half pipe (hill runs and merkins)
-grab two CMUs and farmer carry the shamrock loop. Stopping at intervals to do various heavy workouts.
-fun was had

MARY:
-no time

ANNOUNCEMENTS:
-handoff on Friday

COT:
-The enemy wants us to live our life on the sidelines where we have no impact in the game. One of his favorite strategies is apathy. We drift from one thing to the next as if our involvement has no value or consequence and as a result our involvement has no positive value or consequence. So start with choices. Make all your decisions count. If you don’t choose, it will be chosen for you.

You VS You #3

AO: juco
Q: Commission
PAX: Commission, MC Fraud (Chris Trice), Booster, Stye (Hal Phillips), Guardrail, Stitch, Hallmark, Windex, Wanderer
FNGs: None
COUNT: 9
WARMUP: 15 SSH (4 count), 5 Cherry pickers (4 count), 10 tempo merkins, 10 tempo squats, one lap around the parking lot

THE THANG: Line up at 1st line Start the timer.  We used 1 parking spaces as the lines. All PAX perform each exercise for 1 full minute (no rest interval between sets).
After each 50 reps, move forward one line. Immediately following the 10th set (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps). Total duration: 15 minutes
1-minute of CMU OHP
1-minute of CMU Goblet Squats
1-minute of CMU Bent Over Rows
1-minute of CMU BBS
1-minute of CMU Biceps curls
1-minute of CMU Lunges
1-minute of Derkins (feet elevated on CMU)
1-minute of CMU LBCs
1-minute of CMU Triceps extension
1-minute of CMU Deadlifts
5-minutes of CMU Thrusters

Record 1st Round # of reps Rest 3 minutes  

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

COT: Isaiah 53:2 For He grew up before Him like a tender shoot, And like a root out of parched ground; He has no stately form or majesty That we should look upon Him, Nor appearance that we should be attracted to Him.
What if there was nothing remarkable about you EXCEPT…except for your faith?
You didn’t go to a fancy college, maybe you didn’t even graduate high school.
Your job, well, it only pays for your daily bread. Retirement…you are going to work the rest of your life
Sports, you are the kid that they pick last.
You’re ugly, your spouse is ugly, even your dog is ugly

What if there was nothing remarkable about you…except for your faith?
Are you the person people come to with their Bible questions or ask for your prayers on their behalf?
Maybe you pause a conversation with a church friend or a family member to chase down a visitor before they sneak out.
Maybe you’re the type to spend a couple of hours in the parking lot with a brother or sister who just needs to get something off of their chest.
Perhaps you are the one who serves without being asked. You recognize a need and you take care of it because you know how hard it is for some people to accept help.
What if there was nothing remarkable about you…except for your faith?

Continued below…

The 5:15 Triple Shot

AO: juco
Q: Waffles
PAX: 5K, (Tooth Fairy) Dana Rust, Breadstixx (Sam Tucker), Butterknife, Commission, Dart Gun, Fetch (Joel Moran), Guardrail, HallPass, Noodles (Brian Solmonson), Plaque (John Baxter), Stitch, Survivor (Jared Tharpe), Wanderer, Jonathan Desai, Curveball P (Dave Purcell)
FNGs: None
COUNT: 17
Warm-up:
> 10 Freddie Mercuries
> 10 tempo merkins
> 10 burpees
> 10 big boys on your own

The Thang:
Mosey to square where pax will team up. While the partner runs a lap around the square, the other will perform the exercise. Partners alternate after 1 lap.
> 100 elevated merkins
> 150 dips
> 200 Baby crunches

Mosey to a different spot

The 5 fifteen triple shot
> 15 Side Straddle Hops
> 1 burpee
> 15 merkins
> 1 burpee
> 15 squats
> 1 burpee
> 15 big boys
> 1 burpee
> 15 shoulder taps
> 1 lap around building

Repeat all 3 times

Mary: ask members of the pax for exercise until 6:15.

COT:
1 Corinthians 4:6-9

Even though we have trials and hardship in life, we are not forsake by God. Temporal trials ate nothing compared to eternal glory.