F3 Knoxville

Tag: Stitch

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.

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.

Bday Relay of Misery

AO: shamrock
Q: Base Salary
PAX: Baby Boomer, Anchorman, Brick, slappy, Eliza, Ghost Flag (F3Knoxville), Toretto, Steam, Drum Major, Pusher, Curveball, Nacho Libre, Stitch, LeBling, Base Salary, Band Camp, Jardet, Commission, 2.0 Stiff Arm, 2.0 Stunner
FNGs: None
COUNT: 19
WARMUP:
SSH IC
Baby arm circles IC
Cherry Pickers IC
Downward/Upward Dog
Indigenous people run the field the long way
THE THANG:
Groups of 6 relayed through 5 stations.
Starting at the Flag side GoalLine- 50 yard Sprint, 20 yard Bernie, 20 yard mosey, 10 walk—> high plank/ low plank transitions @ far goalin—> Car. dry Docks & Mtn. Climbers @ stairs at bottom of bleachers —> modified stadium run to press box platform—> monkey humpers/imperial Walkers @ pressbox platform —> modified stadium run down ramp—> dips/SSH @ wall—> perfect merkins @ start point —> rinse & Repeat
MARY:
Superman/Banana
ANNOUNCEMENTS
Ghost flag has been stolen by Asylum PM.
COT:
Even since before arriving in the NFL, Deion Sanders had a swagger and arrogance about himself, something that continues to show up in sports headlines today. As a coach he gets more criticism for his comments, but as you look past the flash you see that the comments and actions are calculated and methodical. It’s his confidence coming through and speaking his future into existence.
I find myself desiring that level of confidence too. At a sales conference he said this (paraphrasing) ‘no one saw my biggest plays, because they happened at practice. There were no cameras when I made my biggest plays. I practice like I played, so when I played it was practice.’
Ephesians 6:10 reads “Finally, be strong in the Lord and in his mighty power” before detailing the armor of God. This is our practice and our confidence. That we trust in, lean on, and follow the guidance of the Lord in all times. We do it during good times and the blessings, so that when we hit trials and struggles we have practiced and are prepared to trust in his mighty power. That is our confidence in Him.
Through all of the braggadocios comments Deion has also been quoted saying this: “I don’t care what they say about me when I’m through with sports. I don’t want to be known as anything else in life but a great father.”

Flag Handoff to Slappy

AO: shamrock
Q: Betty
PAX: Oscar Meyer, Base Salary, Glamper, Nadia (Aaron Jacques), skewer, Jardet, Band Camp, Dumpster Dive, Curveball, Honeydew, Steam, Skidmark, Waxjob, Rocket, Anchorman, Stitch, KickFlip, Toretto, Mathlete, The Situation, Mermaid, Free Fall (Justin Whitaker), Nacho Libre, Tailhook, Econoline, 5K, slappy, Guardrail, Commission, OBrother, Voodoo, Baby Boomer, Eliza, Ribbed, Betty, Dragon Slayer, Thunder
FNGs: None
COUNT: 37
Disclaimer given
WARMUP:
SSH,Merkins,Squats,Curtsey Lunges, Cherry Pickers
THE THANG:
Mosey to baseball hill and complete 11’s
Monkey humpers at the top of the hill
Iron Mikes at the bottom
Mosey to the big parking lot with a bernie in the mix and complete the below:
Hub and Spoke Workout
Hub is 5 burpees

Spoke 1- 50 SSH
Hub
Spoke 2-50 Shoulder taps
Hub
Spoke 3-50 Freddy Mercury’s
Hub
Spoke 4- 25 Imperial Walkers
Hub
Spoke 5- 20 Lunges (10 each leg)
Hub .
Spoke 6- 25 Merkins

After we finished this we made out way to the FIA parking lot where we completed a shoulder burning exercise consisting of Merkins, Shoulder Taps and Plank jacks without dropping our knees
Mosey to the straightaway back to the AO and did a series of bear crawls and lunges
Back to flag in enough time for 1 burpee
MARY:
None
ANNOUNCEMENTS:
COT:
This was a very special day as we passed the shovel flag off to a new leader, Slappy! It is going to be extremely exciting to see what he does in the role and how Shamrock is going to thrive under his leadership.

We have all heard the quote, “Strong men create good time, good times creat weak men, weak men create bad times, bad times create strong men.” I head some commentary on this quote from Nick Freitas on this and says, “Bad times don’t create strong men, strong men are made by the influence of other strong men.” He goes on to talk about how strong men are there through good times and bad, but in the bad times, strong men are once again appreciated for what they contribute to society.
I instantly thought of F3 and the group of strong men that I have the privilege of working out beside every morning. All of you have made me a stronger man in all areas of my life and I am thankful for every one of you.