F3 Knoxville

Tag: Honeydew

Rogue Nation

AO: shamruck
Q: Eliza
PAX: Photograph, Mermaid, Betty, Eliza, Toretto, Skidmark, Honeydew
FNGs: None
COUNT: 7
WARMUP: Welcome
THE THANG: Rucked Cedar Bluff to Peters to Greenway to Cross Park to Shamrock
MARY: “that’s my name”
ANNOUNCEMENTS: none
COT: There are important things in our lives and unimportant things. Sometimes we get our priorities out of order. Spend your time doing important things and not on unimportant things.

[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.

A walk in the park

AO: shamruck
Q: Mermaid
PAX: Betty, Eliza, Curry, Baby Boomer, Bed Wetter, Mermaid, Steam, Swifty, The Situation, Toretto, skewer, Tailhook, Erector, Shrubbery, Honeydew, Nadia (Aaron Jacques), Anchorman, Skidmark, Photograph
FNGs: 1 Photograph
COUNT: 19
Simple out and back ruck with 12 of us.
Tailhook had a solo workout going
Skidmark was doing IPC Week 2 on his own
Runners knocking out a 10k were Erector, Shrubbery, Nadia, Anchorman, & Honeydo

The COT was short and sweet. A verse from the Beatitudes in Matthew 5:5 Blessed are the meek, for they will inherit the earth. (NIV) Or translated another way, Happy are people who are humble, because they will inherit the earth. (CEB)

All that to say, this is a behavior of Jesus, and modeling his role should be a goal for all of us.

Copycat Workout

Backblast! Copy Cat of Blindside’s 7/19/23 Workout
DATE: 2023-07-21
AO: #shamrock
Q: @Mermaid (Bradley Roberts)
PAX: @Mermaid (Bradley Roberts) @8 seconds (Paul Richardson) @Base Salary @Nadia (Aaron Jacques) @Voodoo (Eric A) @Caveman @Stitch (Brad Ware) @KickFlip (David Greer) @Eliza (Kevin Parrott) @Honeydew (Jason Childers) @Daniel Callis – Anchorman @Skidmark (Brad Coulter) @Dumpster Dive (Brad Burnette) @Glamper @Brick (Chris Tittle) @Fabio (Joe Hamilton) , Twitch
FNGs: None
COUNT: 17
WARMUP:
Tempo Squats x 10
Tempo Merkins x 10
Cherry Pickers x 3
THE THANG:
Two decks of cards.  Find a battle buddy, draw a card and multiply the card value by 10, and split the exercises with you battle buddy, each doing half of the total.  Once you complete the exercises, take a lap, draw a card and repeat.
The suit of the card determined the exercises.
Spades: Big Boys & Hello Dollies
Hearts: Merkins & Dips
Diamonds: Squats & Lunges
Clubs: Bench Press & Curls
Joker: 25 Thrusters eachCollect as many cards as you can and build your best poker hand.  Caveman and Twitch managed a royal flush with one wild card, which was the winner and it wasn’t close.
MARY:
We went arounf the group calling an ab exercise, and followed each with 10 merkins until time ran out.
ANNOUNCEMENTS:
F3 in the Nude 7/29/2023
COT:
The importance of using a back blast.  With Pax miner rolling out next week, we discussed the highlights and reasons for back blasts.  I was able to share information from my first workout 4 years ago and recognized the members in attendance and even could even recall the message from that workout.Prayer Requests
Dumpster Dive’s attorney friend struggling with a forced retirement due to kidney failure.
Anchorman’s daughter who is recovering from a successful tonsillectomy.