F3 Knoxville

Tag: Skid Mark

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.

The Impossible Mile

Shamrock 7/14/2023
See picture above
THE SCENE: 80 degrees at 0530 with humidity around 96%, some would call it terrible
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 very slow cherry pickers
SSH to around 15
THA-THANG:
The workout was simple, but due to the Ghostflag, we had two well represented groups from Juco & F3 Smokies vying to take it home.  We chose to host a competition, and the first group with 3 to finish the workout below took home the flag.
The workout was as follows:
The Impossible Mile
400 M Run
100 Merkins
400 M Run
100 Squats
400 M Run
100 BURPEES
400 M Run

Following that sweat fest, we moved over to the Jesus statue and found a battle buddy.  One partner held a wall squat while the other partner did 50 dips.  After both partners completed the exercises, we switched one partner held a balls to the wall while the other partner did 50 step ups.  Once both partners completed both exercises, we moseyed back to the flag for a Mary.

MARY:
The Mary was very popular today.
10 snow angels in cadence followed by 10 merkins
20 Flutters in cadence followed by 10 merkins
13 Shoulder taps in cadence followed by 10 merkins
finally 7 more burpees
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today we talked about the Golden rule and simply treating others the way that we want to be treated.  Especially making a hard workout for those trying to steal the Ghost Flag because I expect a hard workout if I want to steal it back!!
MOLESKIN:
Prayer requests:
Mailbox’s mom in the ER
Cheat Sheet as a caregiver and for prayer regarding his ongoing parenting plan.
ANNOUNCEMENTS:
F3 in the Nude on 7/29
A workout with no shoes, shirt or gloves required that will take place in and out of the water at the Cove with breakfast provided by the Dog Pound boys.

Shamrock Gymstacle

THE SCENE: Beautiful summer morning! Low 60’s. Perfect!

F3 WELCOME & DISCLAIMER: Yes
WARM-O-RAMA: 
Yoga style! Deep arm stretch, runners pose, downward dog, cobra etc..
THA-THANG:
Shamrock “gymstacle” – a hybrid of a gym and an obstacle course. The soundtrack for the beat down has a “wild artist” (same principle as a wild card). Every song of a “wild artist” doubles the amount of reps for everyone! Today’s “wild artist” – Justin Bieber!  The workout: 30 twinkle toes with CMU’s; Pull ups; Merkins, American Hammers with a heavy ball; Jumping rope; Bench press; Heavy pants; Truck climb; Hand-Elbow plank; Side jumps; Lawnmowers with 60lbs dumbbell; Dumbbell squats. Repeat!

MARY:
No time
COUNT-OFF & NAME-O-RAMA
12 men! Anchorman, Base Salary, Betty, Le Bling, Mermaid, Oscar Meyer, Rubber Duckie, Skid Mark, Slappy, Voo Doo, Tailhook and a FNG – Jar Jar!
CIRCLE OF TRUST/BOM:
For most of us helping others is a natural tendency. However, there are situations when it is better to let someone finish his or her task without interfering by offering help. Because it might be important for this person to complete his or her task without any assistance.
MOLESKIN:

ANNOUNCEMENTS:
F3 has a new member! Jar Jar! Welcome!

Shoulder Day at Shamrock

THE SCENE: clear summer morning, perfect for beatdown
F3 WELCOME & DISCLAIMER: yes
WARM-O-RAMA:
Several stretches focused on legs to distract the PAX from the pain to come
THA-THANG:
Dora style

Set 1

  • 50 dirty hookups
  • 75 wide merkins
  • 100 side lunges
  • Partner double CMU farmer carry down and back

Set 2

  • 50 thrusters
  • 75 plank with CMU pull
  • 100 rows
  • Partner mosey around first island

Completed almost two rounds

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Quick recap of convergence and a reminder to not neglect the Q calendar.
MOLESKIN:
ANNOUNCEMENTS:

Thank you Sir, may I have another?

THE SCENE: Comfortable and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Mountain Climbers, Goofballs (Everyone’s favorite), Tie Fighters

THA-THANG:

Partner up

Run to 50 yard line – 10 side straddle hops and run back and take over for your partner.

100 merkins

100 BWS

100 lunges

50 BB

Once completed, 100 yards – 25 yards broad jump, 25 bear crawl, rinse and repeat.

Mosey to bleachers

25 step ups each leg

25 dips

Mosey back to field.

Find your partner again. 30 yards this time and 10 SSH

30 burpees

30 Carolina dry docks

30 snow angels

Mosey back to bleachers

15 step ups each leg

25 dips

Run the bleachers 1X

MARY:
American Hammers, WW2 sit-ups, Flutterkicks, Hello Dollys, reverse crunch, LBC and burpees until times up
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Q3.6 “Manana is a crackpipe” Don’t procrastinate. Move.
MOLESKIN:
Prayer requests – Father’s Day weekend
ANNOUNCEMENTS:
F3 in the nude. Convergence.