Mermaid – Page 55 – F3 Knoxville

The 3 Shamrockateers

January 21, 2022 Steam

F3 Q: 1.21.22

AO: Shamrock

0530 – 0615

[ The Scene ]

20s
Cold as balls

[ Welcome/Disclaimer ]

Welcome to F3: Fitness, Fellowship, Faith

My name is Steam and I’ll be your Q this morning

A few things before we begin:

I’m not a professional
You’re here on your own volition
You know your bodies better than anyone, so if there’s anything you need to modify this morning, please feel free to do so, but push yourselves and the men around you. They deserve it and so do you.

FNGs?

[ Warm o Rama ]

SSH: 10×4 IC

Mosey to the street and back

Apollo Ono: 10×4 IC

Mosey to the street and back

High Knees: 10×4 IC

Mosey to the street and back

Mountain Climber: 10×4 IC

Mosey to the street and back

Man-Maker: 5×4 IC

Mosey to the street and back

[ The Thang ]

(Mosey to the parking lot across from Cedar Bluff Road – white wall)

(1) 21s

C1 — 7 Merkins (4ct)

C2 — 7 Squats (4ct)

C3 — 7 flutter kicks (4ct)

We’ll do this all together
Rinse and repeat 2x for a total of 3 rounds

HERE’S THE KICKER: After the first round, add 7 reps to each corner (14, then 21 total reps)

(10 count)

(Mosey to the 3 parking lots)

(3) 3s Company

3 PsOC

1 — 21 plank jacks (4ct)

2 — 21 Freddy Mercury’s

3 — 21 LBCs

[ Mary ]

4 Corners (Flutter Kicks —> Bear Crawl —> Penguins —> Bernie —> Up & Outs —> Bear Crawl —> Reverse crunches —> Bernie)

ATMs

SWS (Stretching With Steam)

[ COT ]

# off

Name o Rama — Mermaid, Interpol, Steam

FNGs — 0

“But at what cost?”

Yesterday I turned down a job opportunity with a pretty nice price tag. It was tough.

What are the things in your life that are not running through the litmus test of “At what cost? Here are some examples from my life.

Just one more episode
I’ll just workout later, or tomorrow
I can do this tomorrow

Burpees-n-Bleachers

January 19, 2022 Trolley

Welcome Scene: 30 degrees with a chance of burpees.
Warmup: High Knees with some mosey and burpees
Workout:
- @25 yard line do 25 Merkins
- Run Up to top of bleachers and out and back across field.
- @40 yard line do 25 Burpees
- Run up to top of bleachers and out and back across field.
- @50 yard line do 25 Leg Lifts
- Run up to top of bleachers and out-n-back across field.
- Repeat the above 6 things.
Wrap Up & Warm down: Mosey to AO. Prayer for brothers and sisters.

10:30 Next Level

January 13, 2022 Trolley

Welcome: Fitness – Fellowship & Faith (Bootcamp)
When: 5:30am , 28 degrees, chill dog.
Where: Shamrock – Catholic High School
Why: To encourage, focus, sharpen each other.
Who: 5 High Impact Men plus a Dog
What:
- 10 Burpees
- 30 Core reps of rotating H.I.M choice.
- Run 250 yards.
- Repeat above three things.
- We did about 2.5 miles of running around the campus’s of Catholic High School and Cedar Bluff Elementary. We did 11 stations. So 110 burpees plus 30 reps of (Big boy setups, Flutter Kicks (4 ct), Scissor Kicks 4ct, Little Baby Crunches 4ct, Superman’s, Side crunches, Freddie Mercuries, Pickle Pointers, Pickle Pounders)
Wrap Up:
- What’s your next level for 2022? Men called out requests for more fellowship, more f3 attendance, more scripture, being in the word more, more prayer. I too feel these desires to step it up to the next level. I’ll be attempting to start a website that will challenge us to another level of fitness. Lord willing, I’m also going to be starting a simple accountability group combined with some scripture memory. Hopefully all three of these things will help gently nudge us to the Next level in all three F’s (Fitness Fellowship and Faith). What’s your next level? Bring it!!!

Shamrock – Road Rage!

January 10, 2022 Anchorman

THE SCENE: 28F wind chill of 22F. Numb faces and plenty of snot.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Tie Fighter 4 CT x 10 each

Cherry Pickers x5

Flutter Kicks 25 – 4 count

Air Drama – Squat with calf rise at the top X20

Stretch

Mosey to the big parking lot. Need 16 lines.

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Line 4 – Calf Raises

Repeat for 4 rounds total

We will end up at 100 reps per exercise.

Mosey to a tall curb for 1 minute AMRAPs

Curb Alperts – Like the Musician Herb Albert? – Step ups with hands – 1 minute

Rocky Balboas – 1 minute

Curb Dips – 1 minute

Mosey to Weigels

Monkey Humpers to warm up the legs

Run / Jog / Walk to the top.

Mosey back to the AO

We knocked out 2 more rounds of 25 Merkins, Big Boys, Squats and Calf raises

We ended up with a total of 150 reps.

MARY:

Scissor kicks, Snow Angels, Box cutters and pickle pointers.

COUNT-OFF & NAME-O-RAMA
Anchorman, Waxjob, Pom-Pom, Baby Boomer, Honeydew, Curveball, Mermaid, Osteen, Fabio, Music City, Trolley, Cosmo,
CIRCLE OF TRUST/BOM:

A Liturgy For Experiencing Road Rage – From “Every Moment Holy” by Douglas Kaine McKelvey

If my hearth were more content in you, O Lord,

I would be less inclined to rage at others.

Let me gauge by the knot in my gut,

The poverty of my own understanding

Of the grace that I have received

From a God who, loving me

Chose rather to receive wounds

Than to give them.

Take from me my self-righteousness,

And my ego-driven demands for respect.

Overthrow the tyranny of my anger, O Lord,

And in its place establish a better vision

Of your throne,

Your kingdom,

And your peace.

Amen.

———

Although I rarely experience road rage I definitely experience other forms of anger. I love the comparison to the example that Christ led on Earth. He could have raged and kicked so many butts. In the end he chose to accept the wounds over giving them.

Betty White and John Madden

January 5, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Partly Cloudy	39 ℉	87%	34 ℉	8.3 mi/h	SW

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

Straight into a mosey. .15 miles and then 20 SSHs and 10 Rockettes. Mosey .15 miles then Cherry Pickers OYO, 20 total Tie Fighters, and 10 Merkins.

THA-THANG:

Retread of Fun with the Alphabet workout. Based on this list:

A – Burpees x 15
B – Little Baby Crunches x 30
C – Jump Squats x 20
D – Merkins x 20
E – Squats x 25
F – Plank x 60 seconds
G – Lunges x 30
H – Carolina Dry Docks x 25
I – Side Lunges x 30
J – Freddie Mercury x 50
K – Iron Mikes (Jump Lunges) x 25
L – Military Toe Touch Situps x 20
M – Single Leg Squats x 20 (10 each leg)
N – Dips or Diamond Merkins x 20
O – SSH Jumping Jacks x 50
P – Hello Dolly x 20
Q – Box Jump x 16 or Cross Country Skiers x 30
R – Flutter Kicks x 50
S – High Knees x 50
T – Mountain Climbers x 50
U – Bobby Hurleys x 20
V – Wide Merkins 20
W – Monkey Humpers x 25
X – Shoulder Taps x 40
Y – Supermans x 20
Z – Heals to Heaven x 20

Using four variations of the above alphabet/exercises. During Welcome tell PAX to think of and remember the names of their favorite pets. Now, mosey about .15 miles to different exercise locations. Using alphabet workout list, do the exercises of the first pet name. Mosey .15 miles, switch to second alphabet variation, and do second pet name. Do this for all pets of the PAX or until you run out of time.

Half way through, mosey to CMU pile. Everyone grab a CMU. One half of a Gorilla Complex.

Then back to alphabet workout and PAX pet names.

Then Mosey back to AO. (Mosey distances are all basically just far enough and slow enough to have a break.)

MARY:
Last pet of the group was used for the Mary.

COUNT-OFF & NAME-O-RAMA
7 Brothers.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For the loss of a father-n-law and those in that family. For those suffering from covid and other illnesses. For the unsaid prayers in our hearts.

ANNOUNCEMENTS: