F3 Knoxville

Tag: Commission

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:

Uphill Sampler

THE SCENE: 40° Dry and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Butt Kickers, Hill Billy Squats, Newton’s cradle merkins, Mtn Climbers
THA-THANG:
Grab 3 CMU’s for practice for Friday.  Carry them with us.  Mosey to the guardrail for some Derkins, Dips and Overhead Claps with rocks.

Cross the street to our favorite hill.  At each line did things below till the CMU’s made it to the next line.

  • Newton Cradle with Merkin
  • Burpees
  • Mountain climbers
  • Bonnie Blair
  • BBS
  • V ups
  • LBC
  • Side crunch L, R
  • Downhill Merkin
  • Uphill Merkin
  • Freddie Mercury
  • Flutter

We then continued through the woods to look out over Knoxville, did some squats and made it back to the flag in time for some Mary, coming down Valley Vista.

MARY:
Hello Dolly, Freddie Mercury and Flutter Kicks
CIRCLE OF TRUST/BOM:
Be willing to Write the Check to live the crucified life.
Fun, Safety, Convenience, Popularity, Worldly Success
Today, the day after Easter, is fitting to look at these last 2
Jesus demonstrated the need to lay aside popularity & Worldly Success
Jesus lost his followers and his closest friends had to flee too.
Reminder: Jesus paid it all, we don’t earn salvation by giving up these things.  This is about our sanctification.

Yesterday was Easter and many of my coworkers missed it. It doesn’t take much to stand out as a Jesus follower.
The world won’t look at you and call you a success, but:
Man looks on the outward appearance but God looks on the heart. 1 Sam 16:17
Consider your legacy.
Will God call you a success?
ANNOUNCEMENTS:
Escape from Haw Ridge – this Friday!

Still need someone to take on coordination of building Hardship Hill obstacles.

Sk8er hops are fun

THE SCENE:

Perfectly Gloomy
F3 WELCOME & DISCLAIMER

Administered appropriately

WARM-O-RAMA:
Side straddle Hops,Squats,BAC F/B,Cherry Pickers, Back Stretch,Mosey

THA-THANG:

Mosey around the car parking lot a few time to confuse the PAX

We then performed a “Jeremy Scott Fitness Sunday Advanced Metcon” on a Monday.

10 inchworms w/ 2 merkins, 15 river rock squat presses, 10 spiderman steps, 15 chest flys, 5 slow monkey humpers, 50 seal jacks, 50 sk8er hops w/ toe touch. Run around parking lot. Rinse and Repeat 4x

MARY:
Hello Dolly, Flutter Kicks, LBS, Heels to Heaven, 1 burpee
COUNT-OFF & NAME-O-RAMA
15 HIM
CIRCLE OF TRUST/BOM:
An empty LaCroix is easily crushed but a filled and sealed LaCroix can withstand at least 240lbs of pressure. As men, we need to be filling ourselves with God’s word, the right relationships, and accountability to others around us. That way when the trials of life come our way we are filled and sealed like a new can of LaCroix that is not easily crushed under the weight of the trials. I am thankful for F3 and the men that are in my life that hold me accountable to not drain down too empty.
MOLESKIN:

ANNOUNCEMENTS:
Haw Ridge April 14th. Sign up now and get on a team.

Shield Locks starting soon at Shamrock. Reach out to me if you are interested in locking shields with a few good men and putting another guardrail in your life to keep you on the path.