Slappy – Page 33 – F3 Knoxville

Slap-opoly

December 12, 2023 BackBlasts

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)

The Ocho Ocho (88) Q

December 5, 2023 BackBlasts

AO: the-project
Q: Ocho
PAX: Flying Dutchman, Biohack, Munge, Mathlete, slappy, Icey Hot, Tom Tom, Rocket
FNGs: None
COUNT: 9
Disclaimed the brethren.

WARMUP:
10 x each:
SSH IC, TEMPO SQUATS IC, TEMPO MERKINS IC, Mountain Climbers IC, Willie Mays Hayes, Michael Phelps

THE THANG:
Mosey to Bell
– watch your form, don’t blitz through it…aim for perfect form.
– everyone aim to hit 88 reps, break it up 4/22 or 8/11 or whatever.
– we’ll keep working until every man feels like he got the full benefit of that set.
– When you hit 88, start doing LBCs, big boys, box cutters, or flutter kicks (something core).

88 Dips/LBCs till 6 is done
Mosey to K25

88 Bobby Hurleys/LBCs till 6 is done
Mosey to Y12

88 Lunges up the hill/LBCs till 6 is done
Mosey back to Bell

88 Merkins/LBCs till 6 is done
Mosey to Sr Center

88 Curls w/ rocks/LBCs till 6 is done
Mosey to Flag

88 Monkey Humpers/LBCs till 6 is done

MARY:
We call this the Gloom.
Psalm 88 may be the gloomiest of the Psalms. Most end on hope. Not this one. But it’s so good to know God knows that we have days that feel like this and doesn’t turn us away. He calls us to cry out to Him.

Read PS 88 (NLT).

So just like in our workout: when things are gloomy, watch, wait, and pray. Check your form. Slow down. Wait on another guy. Know that God hears you even in the gloom.

Before you know it the gloom will be over. At least till next time.

ANNOUNCEMENTS:
ROCO launch convergence. 12 Pains @ JUCO Wed.

COT:

The Core

December 4, 2023 BackBlasts

AO: shamrock
Q: slappy
PAX: Caveman, Crawlspace, KickFlip, slappy, Mermaid, LeBling, Skidmark, Dumpster Dive (Brad Burnette), Fabio (Joe Hamilton), Bed Wetter, Swifty, Band Camp, Twitch, The Situation
FNGs: None
COUNT: 14
WARMUP:
SSH
Reach for the Cherries
Twistys
Down Dog
up Dogs
Mountain Climbers
Circle Cutters
Nordics
Runner Stretch

THE THANG:
Shamrock Shuffle – 1 burpee per shamrock and friendship strut mosey between till we get to the field

On the field we did 3 rounds of core stuff followed by a stadium step run. First round we did 15 each, 2nd round 10 each, 3 round 5 each
1. Big boys
2. American hammers
3. Heel touch
4. Awkward turtles
5. Hells to heaven
6. Right side crunch
7. Left side crunch
8. LBC
9. Freddy mercs
10. Flutters

300 total reps and 3 stadium runs

MARY:
Extra credit was had with contributions from about half of us

ANNOUNCEMENTS:
1. ShamLunch this Friday – 1145 at Cancun?
2. ROCO Launch Saturday- clown car to meet around 6 AM
3. ShamBeers next Tuesday 7pm at abridged or tap house
4. Biggest loser restart on Monday
5. Sign up to q

COT:
Recently our community has suffered some tragic losses of life. Specifically two young guys. I wonder what a word of encouragement would have meant to them. Be aware of opportunities to encourage others and do it. It could make all the difference. Also reach out to someone and tell them you love them.

F3 Quarter Murph Repeats

November 29, 2023 BackBlasts

AO: the-project
Q: Munge
PAX: Erector, Papa Lock, Ocho, OBrother, Tom Tom, Mathlete, slappy, Rocket, Munge
FNGs: None
COUNT: 9

WARMUP:
10 side straddle hops
10 lil baby arm circles, both directions
10 tempo merkins
5 cherry pickers
THE THANG:
Execute the F3 Quarter Murph Repeats workout until recovery
MARY:
None
ANNOUNCEMENTS:
Upcoming Christmas party @ Data’s place
Prepping for Haw Ridge event
COT:
Walking in the Spirit essential for any meaningful Christian life. The Spirit as embodiment of union between Jesus and His Father, also vital in our union with Christ. Identity of being “in Him” primary focus of the Christian walk.

Deconstructed Suicide Burpees

November 22, 2023 BackBlasts

AO: shamrock
Q: Toretto
PAX: Bed Wetter, Commission, Curveball, Mermaid, Skidmark, slappy, Swifty, Tinker
FNGs: None
COUNT: 9
WARMUP:
SSH in cadence, arm circles, tempo merkins, two-legged mountain climbers, tempo jump squats

THE THANG:
25yd sprint, 20 merkins, back to start
50 yd sprint, 20 two-legged mountain climbers, back to start
75 yd sprint, 20 jump squats, back to start
100 yd sprint, 5 burpees, back to start
REPEAT
2 lap Indian run
11’s with dry docks and big boys
Return to field for one more round of DSB’s

MARY:
Round-Robin, every core exercise known to man

ANNOUNCEMENTS:

COT:
What are you thankful for?
Happy Thanksgiving!