F3 Knoxville

Tag: Skid Mark

Shamrock – Treasure Hunt

THE SCENE: Hot and muggy sweat fest
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in circles 

Side shuffle then reverse 

High knees

Butt kicks

Side Straddle hop (IC) 4 CT x 10

Tie Fighter 4 CT x 10 each

Cherry Pickers x5

Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 1 set of 10 per side.

Quad stretch

THA-THANG:

Mosey to the track and field 

Round 1: start at the end zone, run to the 10 yd line do 5 Big Boys, run back to the goal line do 5 merkins. Run to the 20, do 5 BBS, run back to the 0, repeat until we have done 50 BBS, 50 merkins and a lot of running. 

Round 2 the same deal, but with 20 single flutter kicks = 200 flutter kicks and 50 merkins. 

Round 3: the same deal, but with 20 single count American Hammers = we made it to the 50 yard line so we did 100 hammers and 25 merkin. 

With 5 minutes to spare, treasure hunt, then back to the flag. Slappy found the red T-rex. 

MARY:
Twinkle toes, LBCs and more buns of steel.
COUNT-OFF & NAME-O-RAMA
12 – Voo Doo, Skid Mark, Honeydew, Betty, Pom-Pom, Dumpster Dive, Slappy, Pool Boy, Jenner, Osteen, Baby Boomer, Anchorman,
CIRCLE OF TRUST/BOM:

Matthew 6:19-21 – What do you treasure? 

From the devotions of Thomas à Kempis in “The Imitation of Christ” 

This is the greatest wisdom – to seek the kingdom of heaven through contempt of the world. It is vanity, therefore, to seek and trust in riches that perish. It is vanity also to court honor and to be puffed up with pride…It is vanity to wish for long life and to care little about a well-spent life. … It is vanity to love what passes quickly and not to look ahead where eternal joy abides. 

MOLESKIN:
Prayer for the 14 yr old kid Silas who is in the hospital with a severe head injury.

Triple 11’s

The Scene

62 and perfect

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Merkins

Seal Claps

Square Crawl

BAC F/B

Phelps

Cherry Pickers

Tha-Thang

Triple 11’s

BYOCMU travels with you the whole time

 

Travel to 10 yd line- 1 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 10 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

 

Travel to 20 yd line- 2 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 9 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

 

Travel to 30 yd line- 3 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 8 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

 

Travel to 40 yd line- 4 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 7 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

…

…

…

Travel to 90 yd line- 9 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 2 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

Called recover before we got to the opposite goal line. Most got to the 90 yd mark

Before we headed back to AO we got a nice 10 count CMU taps in.

Mary

No Time

COUNT-OFF & NAME-O-RAMA

13 HIM’s Welcome FNG “Culture Shock”

COT/BOM

Do the hard thing 

We often know exactly where to hide to not get called out in life DONT. 

Do the hard thing now so you are ready later. 

Be an asset

You don’t have to be the most talented, biggest fastest or strongest to become an asset  

MOLESKIN:

Mumble chatter was on point today. No one seemed to be a fan of the Illuminati raises but that was to be expected. BYOCMU went perfectly we had just enough. 

 

ANNOUNCEMENTS:

Convergence at JUCO July 2nd

A sign-up sheet is forthcoming.  Schedule:

5:00am – 6:00am Pre-Ruck (Optional)

6:00am – 7:00am Beatdown (Nant’an on Q)

7:15am – 8:00am Coffeeteria/Breakfast and a special 3rd F Speaker at the Hardin Valley Academy Gym (right down the street)

8:00am – EndEx

Passing The Flag

THE SCENE: mid 60’s and HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:

burpees at shamrocks (34)
Mosey to the track
perform 20 lunges (10 each leg), 20 squats, 20 calf raises, run the bleachers to the other side, up/down at each set of stairs.
rinse and repeat X3
mosey to St. Patrick (where he was, not where he is)
do 11’s with dips at the circle, and merkins at the merkin mile

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Review 5 principles of F3, follow up the BOM from today, reinforce that we want it to be HARD, but you can choose to modify.

Pass the Flag to Betty
MOLESKIN:
FNG “Oh Brother Where Art Thou”

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A “Blessed” Sweat Fest

THE SCENE: Not too hot, but incredibly HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No Side Straddle Hops, those are only done when Pool Boy is in attendance.
Baby Arm Circles
Windmills
Cherry Pickers
mosey
THA-THANG:
Pick up CMU’s, and jump into a circuit style workout.
6 stations, workout for 50 seconds, with 10 seconds to rotate.  Hit each station 6 times or until we run out of time.  Push your heart rate knowing you have a built in break.  You can tailor this to any skill level, no counting, and very social.
The stations are as follows:
Merkins
Thrusters
Bench Press
Curls
Burpees
rest
that is it, rinse and repeat 6 times for a total of 36 minutes

MARY:
We had time for a short round of LBC’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What do you think of when someone says “have a blessed day”???  What does that mean?  I struggle with that because of what we consider a blessing might be.  Is a blessing being healthy, wealthy, and wise?  It could be, but in Matthew 5, the beginning of the Sermon on the Mount begins with the Beatitudes.  Some of these statements run counter to culture.  They don’t once reference health, wealth, or wisdom.  You could translate Blessed to mean Happy, and if you read these in that manner, it flips the notion of a blessing on its head.

1.“Blessed are the poor in spirit, for theirs is the Kingdom of Heaven.”
[MEANING]
It means that the people who are “poor in spirit,” or humble, can be with God in Heaven.
2.“Blessed are they who mourn, for they shall be comforted.”
[MEANING]
It means that people who are suffering will be taken care of by The Lord.
3.“Blessed are the meek, for they shall inherit the earth.”
[MEANING]
It means that the ones who are humble are going to be the “heirs of the earth,” or in other words, leaders.
4.“Blessed are they who hunger and thirst for righteousness, for they shall be filled.”
[MEANING]
It means that the ones who are after what is right will get what they want.
5.“Blessed are the merciful, for they shall obtain mercy.”
[MEANING]
It means that the ones who have mercy on the less fortunate will get mercy from them.
6.“Blessed are the pure in heart, for they shall see God.”
[MEANING]
It means that the ones who do not sin and keep their hearts pure are the ones who will go to Heaven.
7.“Blessed are the peacemakers, for they shall be called children of God.”
[MEANING]
It means that if you bring peace into the world, God will call you His son.
8.“Blessed are they that have been persecuted for righteousness’ sake, for theirs is the Kingdom of Heaven.”
[MEANING]
It means that if you do what is right and you know that it is right but people believe it to be wrong, you will go to Heaven.

To be “blessed” isn’t always happy in the moment, but these blessing truly bring you closer to Jesus.  So when someone tells you to “have a blessed day”, take a moment to ponder that meaning, and use it to check yourself to see how you are “blessed” form the list above.  If you tell someone to have a blessed day, are you telling them (#2) that you are wishing suffering upon them?  Are you wishing (#8) persecution upon them?  I do not have the correct answer here, and I am not trying to discourage anyone from using that phrase, but I think that phrase carries a significant amount of weight that is often lost in the moment.  So use this to reflect on your own blessings when you hear this phrase.  Consider how you can draw nearer to Jesus, and the model that it takes to follow him, because it certainly isn’t about health, wealth, and wisdom.

MOLESKIN:
Mandolin has the Rona.
Pray for an F3 Brother at Juco who has been served with divorce papers.
Pringle will be having hip replacement surgery on 6/6.
ANNOUNCEMENTS:
5/25 we will celebrate the 2 year anniversary of Shamrock, and we will pass the flag to Betty and crown him the new AOQ of Shamrock.

Passionate 15 to 1

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
62 ℉ 94% 63 ℉ 4.3 mi/h SW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

Slow mosey to track.  On the way, 4 Cherry Pickers, 10 Happy Jacks, 10 Rockettes, 10 Windmills.

THA-THANG:

On the way to the bleachers each PAX grabs two light weights. Either 2.5 or 5 lbs each.

Rep counts of 15-14-13…3-2-1 for each of these four exercises. After the exercises, run to top of bleachers and back down. Then repeat four exercises with -1 rep count.
Merkins
Monkey Humpers
Big Boy Situps
Bent over Flys (using the previously grabbed weights).

Mosey to goal line on field. Every 10 yards
10 Tricep Extensions (with weights)
10 Lateral Flys
10 Donkey Kicks (10 each leg)
10 Chest Flys (with weights) Heels to Heaven Combination Move. On six, Arms and Legs toward sky. Fly movement with arms first, then Leg lower and raise second. That = 1.

No time left. Haul ass back to AO.

MARY:
No time for Mary.
COUNT-OFF & NAME-O-RAMA
10 Brothers.
CIRCLE OF TRUST/BOM:

Because of reminders and thoughts due to graduation week, I wanted to look again at how I approach completing a task. Did I do it in a way that I am proud of. With passion. Or did I just check off a box. So, the goal is to take on endeavors with passion and not to settle. Whether that’s a workout or with faith or family or job etc..

“There is no passion in playing small, in settling for a life that is less than the one you are capable of living.” – Nelson Mandela

 

MOLESKIN:
For our friend Mike and his battle with anxiety. For Selena and her decision to continue with her pregnancy. And for all of the families that have volunteered to step up and help her including the adoption of her baby. For all of those struggling with the issue of unplanned pregnancy. For all of those graduating and heading in to the real world. And for all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Flag handover Friday 5/25 at Shamrock.