F3 Knoxville

Tag: Eliza

Ruckin’ Around

AO: shamruck
Q: Steam
PAX: Snaggletooth (Elijah Tafao), Eliza, Crawlspace, Dumpster Dive, Mermaid
FNGs: None
COUNT: 6
WARMUP:
– Putting the ruck on
– Stretching OYO

THE THANG:
– Rucked the route above ⬆️
– Stopped 4x for 10 merkins + 10 squats w/rucks
MARY:
– Stretching OYO (60 seconds or so)

ANNOUNCEMENTS:
– Polar Bear Plunge ‘24 happening on 1/1/24. Check out the #polar-bear-plunge24 channel for more info.
– 1st convergence of 2024 at Big Ball on 1/20

COT:
[ Let’s Be Men That Go And See ]
I shared this with my men’s group on Christmas Eve and hopefully it encourages you to look go and see just like it did for me.

I have just one question for you: Are you ready to go and see?
If you look at the story of the angels visiting the shepherds in Luke 2, check out the response these men have below.

When the angels went away from them into heaven, the shepherds said to one another, “Let us go over to Bethlehem and see this thing that has happened, which the Lord has made known to us.” And they went with haste and found Mary and Joseph, and the baby lying in a manger.
-Luke 2:15-16 (ESV)

The shepherds were doing thier duty as men, were visited by an angel, and told a powerful news story and message. They received word that “unto you is born this day in the city of David a Savior, who is Christ the Lord. And this will be a sign for you: you will find a baby wrapped in swaddling cloths and lying in a manger (2:11-12).”

Their response? “Let’s get over to Bethlehem as fast as we can and see for ourselves what God has revealed to us (MSG version).” Notice in verse 15 that the shepherds don’t credit the angel with the information made known to them, but the Lord. There was no doubt. We see that somehow, they understood it was God that revealed this to them.

Imagine hearing this news, the best news you could ever receive – what would your response be? What if we were men that responded to the news of Jesus being born like the shepherds: Let’s go and see. Why? Because the Lord has made this known to us. So as we celebrate our Savior becoming flesh tomorrow, are you ready to go and see? We have opportunities to do this every single day bro! As we continue to tune our hearts to the Holy Spirit and press into where God is calling us because of what He makes known to us, let’s be men that go and see. See what He could do in and through this situation. See how He moves through relationships, friendships, and your ministry. He sent His son down to become flesh while being full of grace + truth so that you and I could have an intimate relationship with him and have access to our Heavenly Father. I encourage you to go and see what God has for you this season for yourself, your family, and your sphere of influence. Ask him! He loves you deeply, as a son of the one true king.

Jingle Bell SHAMRock

AO: shamrock
Q: Stitch
PAX: Dumpster Dive (Brad Burnette), Anchorman, Mermaid, Commission, Eliza, Rocket, Base Salary, The Situation, Snaggletooth (Elijah Tafao), Voodoo, Baby Boomer, Curveball, Skidmark, slappy
FNGs: None
COUNT: 15
WARMUP:
SSH
Tempo Squats
Hairy Rockettes
Grady Corns
Friendship Merkins x 10 (partner up)

THE THANG:
Football Mosey to the Jesus statue and reconnect with your partner

One partner begins an unnumbered set of the following while the other moseys around the first block and back. Switch roles until each of the 6 are complete…

Merkins
Squats
Burpees
Flutter Kicks
Tricep Dips
Shoulder Taps

Football Mosey to the Coupon pile.

Same partners. Grab 1 CMU per team and begin an unnumbered set of the following while partner moseys to the far lot curb. Switch roles until each of the 4 are complete…

Curls
Overhead Press
Upright rows
Bench style press (on your back)

Slowsey back to back lot. Line up and did 2 mins of Welsh Dragon (Merkin, Shoulder Taps, Plank Jack, Bear Crawl. Repeat but add one rep after each Bear Crawl forward).

Football mosey back to the COT

MARY:
Pickle Pointers
Hello Dolly
Freddie Mercuries
Jane Fondas
Pickle Pounders
LBCs

ANNOUNCEMENTS:
No Christmas Day workout. Back on Tuesday for ShamRuck

COT:
With Christmas coming Monday, I recently stopped to think about this holiday, why we celebrate it, and what it means to me vs. what it used to mean for me.

I grew up a Christian but wouldn’t say I lived in a Christian home. We went to church, we professed our belief in Jesus as our Savior, and we prayed at the dinner table. That was maybe the extent of it.

I bring this up because at Christmastime, I recall more about trees, lights, presents, and Santa Claus than I do about the real meaning behind Christmas. Christmas is the celebration of the birth of Jesus Christ. It’s in the NAME! If you are a Christian, then you recognize Jesus as the Christ (anointed one) or Immanuel, God with us (Matt 1:23). Not only God with us but God’s rescuer for us. This is the truer and much better Santa. There is no “better watch out, better not cry”, or you don’t get what you want. His message is so much better. Jesus invites our brokenness and our struggles. He offers us grace and mercy and eternity with Him. He’s worthy of our celebration and worship.

Hebrews 1:1–2 says, “Long ago, at many times and in many ways, God spoke to our fathers by the prophets, but in these last days he has spoken to us by his Son, whom he appointed the heir of all things, through whom also he created the world.” The creator of all things! God with us!

The “most wonderful time of the year” is God’s ultimate gift to humanity: Jesus, the uncreated Creator. Jesus, the one of whom we sing, “Hail the Heaven-born Prince of Peace! Hail the Sun of Righteousness! Light and life to all he brings. Risen with healing in his wings.” This IS the Christmas story. Make it about Him!

Baby, It’s Cold Outside

AO: shamrock
Q: Eliza
PAX: Curveball, Eliza, slappy, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 4
WARMUP: SSH, Hairy Rockettes, Calf Raises, Cherry Pickers, Grady Corns

THE THANG:

mosey the long way to the picnic tables.

3 exercises; step ups, derkens, dips
-sets of 12,10,8,6,4,2

Slowzy to CMUs
– Grab 2 CMUs, starting in front of the bus do 25 bench press and 25 curls. MURDER BUNNY MERKEN TO THE RAMP. Do 25 American Hammers and 25 two count flutters. Suitcase carry back. Repeat exercises at each end but switch up MOT from Farmer Carry/suitcase carry/rifle carry.

Mosey to field entrance: 11s from gate to covered entrance to school – squats and rocky balboas

MARY: no time
ANNOUNCEMENTS: flag handoff at Shamruck, polar bear plunge, Shamrock Christmas party Friday after beatdown

COT: Leave no man behind. Check on your buddies and those that have been MIA. People want to feel loved and cared about.

Fine. I’ll do it.

AO: shamruck
Q: Eliza
PAX: Anchorman, Tonka, Photograph, The Situation, Crawlspace, Voodoo, Mermaid, Eliza, Oscar Meyer, Dart Gun, Dumpster Dive, Chef Boyardee
FNGs: 1 Chef Boyardee
COUNT: 12
Some rucked. Some ran. Some got lost.

Leave no man behind, but leave no man where you find him.

3%

AO: shamrock
Q: Steam
PAX: slappy, Voodoo, Eliza, Stitch, The Situation, Crawlspace, Mermaid, Anchorman
FNGs: None
COUNT: 9
WARMUP:
Warm-o-Rama / IP (Initial Push)
5:30am – 5:45am (1%)
Let’s Get Warm
– SSH: 25
– Run to the other parking lot: 1 burpee + come back
– Mountain Climber: 25
– Run to the other parking lot: 2 burpees + come back
– Chattanooga Cherry Pickers: 25×4
– Run to the other parking lot: 3 burpees + come back
– Merkin: 5×4
– Run to the other parking lot: 4 burpees + come back
4 Corners
– 4 corners of the parking lot (basically)
– We’re doing the same 5 Xs we just did – everything will be 10 reps on a 1 count
– Pyramid movement
– C1: SSH
– Run to the middle: 1 burpee (every time)
– C2: SSH + Mountain Climber
– Run to the middle: 1 burpee (every time)
– Rinse and repeat – when you finish your 4th corner + final burpee, stay in the middle holding the plank

THE THANG:
The Thang / PF (Push Forward)
5:45am – 6:00am (2%)
(Mosey to the entrance to the stadium)
15s
– Xs: Squats (stadium) + Rocky Balboas (covered entrance to the school)
– 1 + 14 to start (everything on a 1 count)
(Mosey around to the top of the parking lot straightaway – middle runway between the two parking lots)

The Final Thang + Mary / FP (Final Push)
6:00am – 6:15am (3%)
There + Back Again
– I never liked the workout name “suicides” – so I’m calling these there and back agains
– 7 points of contact
– Curbs
– Sidewalk corner
– Crosswalk
– Further sidewalk corner
– Further further sidewalk corner
– Look for orange cones
– At each POC: merkins – # corresponding to the POC (1-7)

Gentlemen’s mosey to pick up the cones: 1 man-maker at each cone
Jail break / BTTW to the 🇺🇸

ANNOUNCEMENTS:
– Asylum AM Winter Solstice Hike on 12/21
– 2024 Polar Bear Plunge at the Townsend Wye on 1/1/24
– Convergence at the Big Ball AO on 1/20

COT:
raamdev.com/2021/one-percent/#:~:text=15%20minutes%20%3D%201%25%20of%20your%20day

You’ve just worked hard for 3% of your day.
45 minutes.
– Are you owning and making the most of the 3% of your day that you’re investing in with F3?
– If this is one of the hardest things you do all day, what does the other 97% look like?

We just worked hard over 3 consecutive 1% time periods (15 minutes).

15 minutes is just 1% of your day. Here’s a neat formula I’ve heard over the years on how to maximize just 1% of your day, every day.
– Silence for 5 minutes
– The world is loud. Cultivate a rhythm or unplugged silence.
– Reflect for 5 minutes
– What’s going on up there (head) and in here (heart)? Cultivate a rhythm of reflection.
– Pray for 5 minutes
– Prayer is plugging into the source of life by talking with God. Cultivate a rhythm of conversation with your Creator.