F3 Knoxville

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.

Bitesized Portions

AO: shamrock
Q: Stitch (Brad Ware)
PAX: Betty (Tyler Alexander), Mermaid (Bradley Roberts), Anchorman – Daniel Callis, slappy (Nathan Evers), Steam, Glamper, Oscar Meyer (Brett Harris), Dumpster Dive (Brad Burnette), Base Salary (Nate Wilson), Waxjob (Josh Brady), Free Fall (Justin Whitaker), Curry (Steve Coy), Curveball P (Dave Purcell), Drum Major (Mike Johnston), Pusher, Commission (Adam Wilson), Bed Wetter (Nick Adkins), Eliza (Kevin Parrott), The Situation (Carl Helstrom), Jardet (Tyler Hill), Great White (Grant Goodwin), LeBling (Chris LeClair), Econoline (Joshua Middlebrook), Fabio (Joe Hamilton), Voodoo (Eric A), Tailhook (Max), Swimmies (Nathan Chesney), Brick (Chris Tittle), Doubtfire (Nick Bond), Title IX (Christian Prescott), Band Camp (Jack Renfro)
FNGs: None
COUNT: 32
WARMUP:
• Imperial Walkers x10
• SSH x 10
• Grady Corns x 10
• Tempo Squats x 10
• Tempo Merkins x 10
THE THANG:
Buffet STOP #1 – UPPER BODY – Coupon Pile
1. OHP x 25
2. Curls x 25
3. Upright Rows x 25
4. Dips on CMU x 25

STOP #2 – CORE
1. Freddie Mercury (4 ct) x 25
2. Flutter Kicks (4 ct) x 25
3. Shoulder Taps (2 ct) x 25

STOP #3 – LEGS – Back lot
1. Squats x 25
2. Wall Steps (2 ct) x 25
3. Calf Raises x 25

STOP #4 – CARDIO – Football Field
1. SSH x 25
2. Stair Runs x 1 lap
3. 2 Laps around the Track

Circle up at mid-field
Betty = 10 Burpees
Tailhook = 11 Burpees
Mermaid = Jane Fondas
Lebling = ??
Anchorman = Leg balance?

Mosey back to COT:
Slappy = Monkey humpers
Voodoo = 1 leg pickle pointers
Oscar Meyer = Star gazers

COT:
Habits. We all have them. Some good (those involved with family, work, F3). Some not so good.

Oftentimes, we seek to change our bad habits and create new and better ones. We make resolutions. We resolve to get in shape, to eat healthier, to spend more time with our families. But the fact of the matter is that 88% of new year’s resolutions (if you make those) end up failing and we’re left feeling frustrated and powerless to make progress.

We need milk before solid food. Hebrews 5:14 says “… solid food is for the mature, for those who have their powers of discernment trained by constant practice to distinguish good from evil.”

So what does it mean to be trained by constant practice?…
A few years ago I picked up this little book called “Small Move, Big Change”. It was an easy read and takes a simple approach to changing behaviors and ultimately our habits. We make our goals too broad or idealistic, and at some point, our autopilot kicks in. Autopilot is that system of unconscious habits and preferences that have become so engrained through repetition.

So what’s the solution to changing? It starts with a bitesize goal. Something that focuses on a specific change in behavior and not a result. Instead of committing to “I’m going to eat better” or “I’m going to be more organized”, a microresolution would break that into something easy and measureable. “I’m going to pass on the cookies at our Wednesday meetings”. “I’m going to make my bed every morning”. Easy. Measureable. Successful.

You can even make these a little more personal. Analyze your habits to determine the single changes that will have the greatest impact. Think about your daily cues. I always snack after a trip to the grocery, usually even before I get everything put away. So, a more personal microresolution for me might be “I will not snack during or after putting away the groceries”. Easy. Measurable. Successful.

So you get the point here. Don’t set too many microresolutions. Make a couple and when those changes in behavior become habits, set new ones. Easy. Measureable. Successful.

No Glove Love

AO: shamrock
Q: Mermaid (Bradley Roberts)
PAX: Honeydew (Jason Childers), Dumpster Dive (Brad Burnette), Mermaid (Bradley Roberts), Baby Boomer (Norm Vaughn), slappy (Nathan Evers), Bed Wetter (Nick Adkins), Betty (Tyler Alexander), Toretto (Larry Seufert), Eliza (Kevin Parrott), Steam, Base Salary (Nate Wilson), Stitch (Brad Ware), Jardet (Tyler Hill), Joe Faulkenberry (Coal Miner)
FNGs: None
COUNT: 14
WARMUP:
Only leg warmups and stretching
THE THANG:
20 lunges followed by a 30 second wall squat
19lunges followed by a 30 second wall squat
Rinse and repeat down to 1

Change locations, and do a round of 7’s with heel elevated squats and Bulgarian split squats
MARY:
One round of failure to launch maybe 7 times
Then snow angels, lbc’s, Jane fondas in three ways on both sides, flutter kicks and big boys with a few merkins as time expired!
ANNOUNCEMENTS:
COT:
We talked about managing stress and creating a balance in life to offset the stress.

Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.
MATTHEW 6:34

Just Miles, Ya’ll…

AO: shamruck
Q: Blindside (Davis Bodie)
PAX: Free Fall (Justin Whitaker), slappy (Nathan Evers), Curry (Steve Coy), Dumpster Dive (Brad Burnette), Oscar Meyer (Brett Harris), I-Beam (Ryan Gerken), Betty (Tyler Alexander), Ribbed (Joshua Sagraves), Mermaid (Bradley Roberts), Eliza (Kevin Parrott), Voodoo (Eric A), Blindside (Davis Bodie), Toretto (Larry Seufert), Sonny & Mac (dogs)
FNGs: None
COUNT: 13
We walked. We walked with heavy backpacks.

COT:
Philippians is often known as the “Epistle of Joy.”
Paul wrote this letter from jail.
What can we learn from this?
Your circumstances SHOULD NOT dictate your attitude.