F3 Knoxville

Tag: Squatter

Post Rain Dance

AO: shamrock
Q: Stitch
PAX: slappy, Tinker, Honeydew, Squatter, MacGruber
FNGs: None
COUNT: 6
WARMUP:
SSH
Tempo Squats
Hillbilly walkers
Hallelujahs
Cherry Pickers
Stretch

THE THANG:
Mosey to the field/track

25 merkins
25 squats
25 Mountain Climbers (2 count)
25 wall dips
1 LAP around

Repeat 3 more times for total of 1 mile and 100 reps of each exercise

Slowsy back to base. 15 burpees

Slowsy to the back lot. One mosey around the short block to the rock and back to base for 10 more burpees.

Mary:
Flutter kicks
Box cutters
American hammers
Freddy’s
LBCs
Pickle pointers

ANNOUNCEMENTS:
Haw Ridge ’25 – March 28. Save the date!

COT:
Nothing profound today but I was thinking about what Slappy said on Wednesday. What does it mean to be a friend?

“And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.”
‭‭Hebrews‬ ‭10‬:‭24‬-‭25‬

Notice the action words here. Just like Emerson’s quote…”BE a friend”.
There’s stir up, love, good works, meet together, encourage. These are all intentional things. We are called to honor and glorify God. The same God that loved us when we were unloving, while we were sinners.

The challenge: What’s one action thing you can do this week for someone else? It could be a relative, a coworker, a distant friend. Write their names down. Pray for them. Send a text or a card. Meet with them. Let them know you are there and thinking about them.

DORA DORA DORA!

AO: shamrock
Q: slappy
PAX: Base Salary, Commission, Lizzy, Gulliver, Hot Pants, Squatter, Mermaid, Stitch, Crawlspace
FNGs: None
COUNT: 10
The best day of your lifestarts now

WARMUP:
-project-o-vators
-Moroccan nightclubs
-cherry pickers
-twistys
-other stretches

THE THANG:
1. Shamrock Shuffle – did alternating burpees and stark jacks on each shamrock
2. On the practice field we did the following Dora style
-100 HR merkins
-200 shoulder taps (2ct)
-300 big boy w/ American hammer twist on the up
-partner runs to the other endzone and back

MARY:
Nope

ANNOUNCEMENTS:
1. !!!ESCAPE FROM HAW RIDGE IS 3-28-25!!!
2. F3 networking is on 2-19
3. Join Roco at the ice bears game
4. Lunch next Wednesday 1130 at horn o plenty

COT:
I challenge myself and everyone else in our group to stop taking potential F3 friendships for granted. I’ve known some of you guys for a long time and yet I don’t really know who some of you are. It starts with (me) or yourself to decide if you’re gonna be part of a friend group that meets up to work out in the mornings to face a challenge together and grow. Move out of the shallow and swim to the deep.

“The only way to have a friend is to be one” Ralph Waldo Emerson

Shamrock – Field Trip

AO: shamrock
Q: Anchorman
PAX: Honeydew, Skidmark, slappy, Squatter, Stitch, Anchorman
FNGs: None
COUNT: 6
WARMUP:
SSH
Cherry Pickers
Run in place / Butt Kick / High Knees / Over the fence
Quad and Hams stretch

THE THANG:
Mosey to grab 3 CMUs
Pass it back and forth with battle buddy
Mosey to columns
30 sec wall sit then 10 merkins x 2 rounds
Walk with CMUs across Cedar Bluff to the school steps
Partner 1 runs the steps while # 2 AMRAPs
– Overhead Press
– Curls
– Tricep Ext / Dips
– BBS
– Heavy Squats
– Lawn mowers – alternating
– Windshield Wipers
– Almost did 2 full rounds
head back to return CMUs

MARY:3 minutes of dealers choice Mary

ANNOUNCEMENTS: Let’s do lunch soon

COT:
Find moments with family to slow down this Christmas season. Shut the lights and TV off and light a candle and read scripture.
“The light shines in the darkness, and the darkness has not overcome it.”
‭‭John‬ ‭1‬:‭5‬ ‭ESV‬‬
bible.com/bible/59/jhn.1.5.ESV

Snaggle’s Q

AO: shamrock
Q: Snaggletooth (Elijah Tafao)
PAX: Crawlspace, Stitch, Snaggletooth (Elijah Tafao), Oscar Meyer, Baby Boomer, Haggis, slappy, Anchorman, Dumpster Dive, Skidmark, Squatter, Bedwetter
FNGs: None
COUNT: 12 disciples
WARMUP:
SSH x15, imperial squawker x10, tempo merk x10, projectivator x10, 5 burpees OYO, stretch OYO, cherry pickers x5

THE THANG:
1. Mosey to bars: Pull-ups x7/other pax squats
2. Mosey to CMU: 2 equal lines for Relay: Pax curl, thruster, OHP or Tri Ext, squat, rows, BBS, flutter, blockees, etc, while relay murder bunny to ramp/rifle carry back – switch out for next pax
3. Mosey to big lot: mucho chesto
4. Mosey to football field: Battle buddy up for Fireman carry (or piggyback) to 25 then switch to 50, then switch to wheel barrow to 25, then switch to FG.
5. Freeze tag in end zone 5 minutes

MARY:
MOSEY back to START for Mary ring of fire (plank while 1 merkin around the circle-2 if time-3if time)

ANNOUNCEMENTS:
1. Rucksgiving
2. ROCO Convergence

COT:
“Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the Lord, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither. In all that he does, he prospers. The wicked are not so, but are like chaff that the wind drives away. Therefore the wicked will not stand in the judgment, nor sinners in the congregation of the righteous; for the Lord knows the way of the righteous, but the way of the wicked will perish.”
‭‭Psalm‬ ‭1‬:‭1‬-‭6‬ ‭ESV‬‬

CMU Mile

AO: shamrock
Q: Pom Pom
PAX: Anchorman, Pom Pom, slappy, Honeydew, Mermaid, Toretto, Flower Pot, Baby Boomer, Skidmark, Lizzy, Squatter, Stitch
FNGs: None
COUNT: 12
WARMUP:
– run in circle (jog, shuffle, butt kicks, high knees, jog)
– Baby arm circles forward/back x 10 ic
– Tempo Squat x 10
– Moroccan night clubs x 10 ic
– Side straddle hops x 20 ic

THE THANG:
CMU mile
– lap 1: one hand at a time. If you need to switch, set it down where you’re at and take a lap. Then you can switch. Only can run if you put the CMU down
do work until everyone is done
– lap 2/3: carry the CMU around the circle however you want. Every 2-5 mins, will stop and do 10 burpees
do work until everyone is done
– lap 4: carry the CMU any way you want. If you need to adjust, 5 burpees then continue
MARY:
– 5 cherry pickers to finish out
ANNOUNCEMENTS:

COT:
hard skills

Not merely a difficult task. Rather, things that should be running at full speed at all times without thinking. Things that are hard-wired into our routine, into our lives. Hard skills are repped and repeated so many times that they should run in the background flawlessly. These skills are what we must find to be top performers in our lives. A few hard skills that we can focus on are:
– good attitude at all times
– being a good family leader
– pursuit of faith