F3 Knoxville

Tag: Snaggletooth (Elijah Tafao)

Frozen fingers

AO: shamrock
Q: KickFlip
PAX: Crawlspace, Oscar Meyer, Tailhook, Voodoo, Mermaid, Waxjob, slappy, Stitch, Colonel (Alex Wallace), Commission, Snaggletooth (Elijah Tafao), KickFlip
FNGs: None
COUNT: 12
WARMUP:
-Phelps
-KCP
-Ankle Taps?
-Lunge Switch?
-Projectivator
-Predator Jacks
-Merkin Jacks?
-Mosey to the blocks

THE THANG:
Carry a block to the first speed bump. Do 5 exercises, rifle carry to the next speed bump, run to the end of the road and back, then do exercises again. Repeat until the end. First bump is 10 reps each. Each successive speed bump the rep count goes up by 10.

Form 2 teams. Shuttle run to steal a tennis ball from the other team’s box and drop it in your team’s box. Repeat until Snaggletooth had enough and just blew the whole thing up.

Return the blocks. RTF.

MARY:
Plank. Each man tries to guess if the next card in a deck will be red or black. If he is right, we stay in high plank. If he is wrong, we switch to low plank (or one arm up, etc.) until a man guesses correctly – then back to high plank.

ANNOUNCEMENTS:
CONVERGENCE Jan 20th.
Upcoming Shamrock 2nd F opportunities.

COT:
Change is inevitable. Growth is intentional. Any growth that you want to experience this year – in your fitness, fellowship, faith, leadership, etc. – will NOT happen by accident. Let’s be intentional. The difference between a dream and a goal is a plan. James Clear says, goals don’t determine success. Systems determine success. Goals are good for planning your progress and systems are good for actually making progress.
Here’s a template for building a system.
1. Have a super clear description of what success will look like.
2. Develop your plan: What and when, and how. Pro tip: make changes small, obvious, and automatic.
3. Eliminate distractions (that includes good things that keep you from great things).
4. Obsess about the process, not about the results. Committing to the process is what makes the difference.

“The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to poverty.”
Proverbs 21:5

1st SHAMruck of 24

AO: shamruck
Q: Oscar Meyer
PAX: Eliza, Snaggletooth (Elijah Tafao), Mermaid, Mailbox, Tailhook, slappy, The Situation, Dumpster Dive (Brad Burnette), Dumpster Dive, Oscar Meyer, None
FNGs: 1 None
COUNT: 11
WARMUP: none
THE THANG: disclaimer then straight ruck to hey bear and back
MARY:
ANNOUNCEMENTS: convergence (f3 smokies) Saturday 7 am (springbook in Alcoa)
COT:1st cor 6:19-20
Mental health is a big deal! We are all working on our physical bodies and need to keep the mind healthy as well. I had a good friend die by suicide last year. If you are having issues or problems get help! Grab a friend or counselor and get help! Also with new years comes resolutions don’t try to change everything keep reiterating your self a small change over. Long time will do much more than a large unsustainable change.

Oldie but a goodie

AO: shamrock
Q: Anchorman
PAX: Mermaid, Base Salary, Dumpster Dive (Brad Burnette), Skidmark, Stitch, Swifty, Crawlspace, Eliza, The Situation, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 11
WARMUP:
Side Straddle Hops 20-4 count

5 Merkins
Cherry Pickers: 5
5 Merkins
Tie Fighters
5 Merkins
25 Calf Raises
5 Merkins

THE THANG:
Mosey to CMU pile

Warmup to the suck!
25 Curls
25 Flutter kicks – 4-count
50 CMU Bench press
50 windshield wipers

Mosey with CMU to the covered walkway

10 Squat presses, but do 5 presses at the top before your next squat
-run short loop after each exercise
20 Hello Dolly 4-count
30 CMU rows
40 Alternating CMU Merkins
50 CMU overhead press
60 American Hammers single count
70 LBCs
80 SSH single count
90 CMU Bench Press
100 scissor kicks single count
added 10 extra CMU bench press
Return CMUs
50’ CMU drag

MARY:
Monkey Humpers

COT: Think about the positive accomplishments of 2023. Some lost weight. Some got in more Bible reading or other book reading. Maybe we invested more into our family and friends. Don’t get down about things that you didn’t accomplish, but set some goals for 2024.

Ruckin’ Around

AO: shamruck
Q: Steam
PAX: Snaggletooth (Elijah Tafao), Eliza, Crawlspace, Dumpster Dive, Mermaid
FNGs: None
COUNT: 6
WARMUP:
– Putting the ruck on
– Stretching OYO

THE THANG:
– Rucked the route above ⬆️
– Stopped 4x for 10 merkins + 10 squats w/rucks
MARY:
– Stretching OYO (60 seconds or so)

ANNOUNCEMENTS:
– Polar Bear Plunge ‘24 happening on 1/1/24. Check out the #polar-bear-plunge24 channel for more info.
– 1st convergence of 2024 at Big Ball on 1/20

COT:
[ Let’s Be Men That Go And See ]
I shared this with my men’s group on Christmas Eve and hopefully it encourages you to look go and see just like it did for me.

I have just one question for you: Are you ready to go and see?
If you look at the story of the angels visiting the shepherds in Luke 2, check out the response these men have below.

When the angels went away from them into heaven, the shepherds said to one another, “Let us go over to Bethlehem and see this thing that has happened, which the Lord has made known to us.” And they went with haste and found Mary and Joseph, and the baby lying in a manger.
-Luke 2:15-16 (ESV)

The shepherds were doing thier duty as men, were visited by an angel, and told a powerful news story and message. They received word that “unto you is born this day in the city of David a Savior, who is Christ the Lord. And this will be a sign for you: you will find a baby wrapped in swaddling cloths and lying in a manger (2:11-12).”

Their response? “Let’s get over to Bethlehem as fast as we can and see for ourselves what God has revealed to us (MSG version).” Notice in verse 15 that the shepherds don’t credit the angel with the information made known to them, but the Lord. There was no doubt. We see that somehow, they understood it was God that revealed this to them.

Imagine hearing this news, the best news you could ever receive – what would your response be? What if we were men that responded to the news of Jesus being born like the shepherds: Let’s go and see. Why? Because the Lord has made this known to us. So as we celebrate our Savior becoming flesh tomorrow, are you ready to go and see? We have opportunities to do this every single day bro! As we continue to tune our hearts to the Holy Spirit and press into where God is calling us because of what He makes known to us, let’s be men that go and see. See what He could do in and through this situation. See how He moves through relationships, friendships, and your ministry. He sent His son down to become flesh while being full of grace + truth so that you and I could have an intimate relationship with him and have access to our Heavenly Father. I encourage you to go and see what God has for you this season for yourself, your family, and your sphere of influence. Ask him! He loves you deeply, as a son of the one true king.

Jingle Bell SHAMRock

AO: shamrock
Q: Stitch
PAX: Dumpster Dive (Brad Burnette), Anchorman, Mermaid, Commission, Eliza, Rocket, Base Salary, The Situation, Snaggletooth (Elijah Tafao), Voodoo, Baby Boomer, Curveball, Skidmark, slappy
FNGs: None
COUNT: 15
WARMUP:
SSH
Tempo Squats
Hairy Rockettes
Grady Corns
Friendship Merkins x 10 (partner up)

THE THANG:
Football Mosey to the Jesus statue and reconnect with your partner

One partner begins an unnumbered set of the following while the other moseys around the first block and back. Switch roles until each of the 6 are complete…

Merkins
Squats
Burpees
Flutter Kicks
Tricep Dips
Shoulder Taps

Football Mosey to the Coupon pile.

Same partners. Grab 1 CMU per team and begin an unnumbered set of the following while partner moseys to the far lot curb. Switch roles until each of the 4 are complete…

Curls
Overhead Press
Upright rows
Bench style press (on your back)

Slowsey back to back lot. Line up and did 2 mins of Welsh Dragon (Merkin, Shoulder Taps, Plank Jack, Bear Crawl. Repeat but add one rep after each Bear Crawl forward).

Football mosey back to the COT

MARY:
Pickle Pointers
Hello Dolly
Freddie Mercuries
Jane Fondas
Pickle Pounders
LBCs

ANNOUNCEMENTS:
No Christmas Day workout. Back on Tuesday for ShamRuck

COT:
With Christmas coming Monday, I recently stopped to think about this holiday, why we celebrate it, and what it means to me vs. what it used to mean for me.

I grew up a Christian but wouldn’t say I lived in a Christian home. We went to church, we professed our belief in Jesus as our Savior, and we prayed at the dinner table. That was maybe the extent of it.

I bring this up because at Christmastime, I recall more about trees, lights, presents, and Santa Claus than I do about the real meaning behind Christmas. Christmas is the celebration of the birth of Jesus Christ. It’s in the NAME! If you are a Christian, then you recognize Jesus as the Christ (anointed one) or Immanuel, God with us (Matt 1:23). Not only God with us but God’s rescuer for us. This is the truer and much better Santa. There is no “better watch out, better not cry”, or you don’t get what you want. His message is so much better. Jesus invites our brokenness and our struggles. He offers us grace and mercy and eternity with Him. He’s worthy of our celebration and worship.

Hebrews 1:1–2 says, “Long ago, at many times and in many ways, God spoke to our fathers by the prophets, but in these last days he has spoken to us by his Son, whom he appointed the heir of all things, through whom also he created the world.” The creator of all things! God with us!

The “most wonderful time of the year” is God’s ultimate gift to humanity: Jesus, the uncreated Creator. Jesus, the one of whom we sing, “Hail the Heaven-born Prince of Peace! Hail the Sun of Righteousness! Light and life to all he brings. Risen with healing in his wings.” This IS the Christmas story. Make it about Him!