F3 Knoxville

Tag: Slappy

A poorly themed 12 days of christmas workout

AO: shamrock
Q: Mermaid
PAX: Mermaid, slappy, Baby Boomer, Curveball, Tailhook, Stitch, Base Salary, Crawlspace, Dumpster Dive, LeBling, Steam, KickFlip, Snaggletooth (Elijah Tafao), Swifty, Honeydew, Band Camp, Anchorman, Skidmark, Waxjob
FNGs: None
COUNT: 19
12 days of Christmas workout

Burpee – partridge in a pair tree
Thruster – turtle doves
Bbs – French hens
Dirty hookups – calling birds
Diamond Merkin – golden rings
Hello Dollie’s 4ct – geese a laying
Curls – swans a swimming
Snow angels single count – maids a milking
Merkins – ladies dancing
Squats – lords a leaping
Lunges each leg – pipers piping
Dips- drummers drumming
Need 2 CMU’s, drop them at 2 & 7
Warmup
Cot
”Don’t do anything for selfish purposes, but with humility think of others as better than yourselves. Instead of each person watching out for their own good, watch out for what is better for others. Adopt the attitude that was in Christ Jesus:“
‭‭Philippians‬ ‭2‬:‭3‬-‭5‬ ‭CEB‬‬
bible.com/bible/37/php.2.4-5.CEB

YouVersion | The Bible App | Bible.comYouVersion | The Bible App | Bible.com
Philippians 2:4-5 Instead of each person watching out for their own good, watch out for what is better for others. Adopt the attitude that was in Christ Jesus | Common English Bible (CEB) | Download The Bible App Now
Instead of each person watching out for their own good, watch out for what is better for others. Adopt the attitude that was in Christ Jesus (211 kB)

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.

12 Heavy Pains of Christmas

AO: the-project
Q: Biohack
PAX: Erector, Flying Dutchman, Biohack, OBrother, slappy, Papa Lock, Tom Tom, Feeny, Munge
FNGs: None
COUNT: 9
WARMUP:
-Projectivator
-Cherry Pickers
-Tempo Merkins

THE THANG:
Death march to hill on ORAU campus parking lot. Then do the first exercise, run up and down the hill, do 2 + 1, run, do 3 +2 + 1, run, etc. Just like the song.

1. Blockee
2. Elves on the shelf
3. Thrusters
4. Derkins
5. Big Boys
6. Lunges
7. Curls
8. Rows
9. Diamond derkins
10. Tricep extensions
11. Squats
12. Blockees

MARY:
ANNOUNCEMENTS:
COT:
This month, billions of people around the world will celebrate the birth of a Jewish baby in a town in a land that they don’t think Jews lived in before 1948.

The current conflict (and past and future ones) were foretold in Genesis to Abraham by God. He promised that the decedents of his 2 sons would fight until the end times.

Counting to 10

AO: shamrock
Q: Bed Wetter
PAX: Swifty, Eliza, slappy, Toretto, Tinker, Stitch, LeBling, Honeydew, Dumpster Dive, Skidmark
FNGs: None
COUNT: 11
WARMUP: each person of the Pax selected a warm up
THE THANG:
5 minute Indian Run
-10 Rounds-
10 Merkins
10 Big Boys
10 Squats
10 Glute Bridges
side straddle help while waiting on Pax to finish round
Farmers Carry from CMU Pile to workout station and back.
Followed by 10 minutes EMOM
5x burpees
MARY: N/A
ANNOUNCEMENTS: Thursday / F3 Beer & Food at Carolina Ale House, BETTY’s family brought a hoss of a new baby into the family! Biggest Loser every Monday.
COT:
Gift of Giving,
The gift of making someone smile can go a long way. Take a look at all things around you and how thankful we should be. We are fortunate to have the brotherhood we have established. These are life long friendships. I encourage to find a way to give to either a church, someone in need, a child for Christmas, or just anything in General.

A prayer for 2024:
God of Love, You are with us in every transition and change. As we enter this new era with excitement and even some anxiety, we recall your deep compassion, presence, and abounding love. We thank you for the gifts, talents, and skills with which you have blessed us. We thank you for the experiences that have brought us to this moment. We thank you for the work of others that gives breadth and depth to our own work. Be with us as we move forward, rejoicing with you and supporting one another.
We ask this in your Holy Name.

Slap-opoly

AO: the-project
Q: slappy
PAX: Biohack, Borg, Boy George, Erector, KickFlip, OBrother, Ocho, Papa Lock, slappy, Tuba (Dylan Cox), Flying Dutchman, Tom-Tom
FNGs: None
COUNT: 12
WARMUP:
-reach for the stars/hang low
-twistys
-down/up dogs
-go-getters
-jumping spider
-iron mikes
-friendship merkins

THE THANG:
-we separated into 4 teams.
1. Cobra Commanders
2. Chuck Norris’s
3. The Terminators
4. The A-Team

The parking lot was the game board. Each team was given 2 oversized dice. You roll, move that many spaces, and do the exercise (based on the roll). 10 points for every complete lap and 1 pt per stop.

MARY:
-Flutter kicks
-leg lifts with slow hello dollys
-Freddy mercs

ANNOUNCEMENTS:
-the farm kick off
-Shamruck flag handoff to @Eliza
-1/20/24 big ball convergence

COT:
I listed out some of the top ten statements that I’ve said to myself while doing F3 over the past 4 years. (Don’t have the list with me right now. I’ll update this later)