F3 Knoxville

Tag: Stitch

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.

Old McDonald’s Walk

AO: shamrock
Q: slappy
PAX: Curveball, Baby Boomer, Commission, Anchorman, Stitch, Mermaid, Skidmark, Bed Wetter, Betty, slappy, Toretto, Base Salary, KickFlip, LeBling, Swifty
FNGs: None
COUNT: 15
WARMUP:
-pickers
-reach for the sky
-SSH
-mtn climbers
-tempo merks
-m nightclubs

THE THANG:
-7s at the half pipe (hill runs and merkins)
-grab two CMUs and farmer carry the shamrock loop. Stopping at intervals to do various heavy workouts.
-fun was had

MARY:
-no time

ANNOUNCEMENTS:
-handoff on Friday

COT:
-The enemy wants us to live our life on the sidelines where we have no impact in the game. One of his favorite strategies is apathy. We drift from one thing to the next as if our involvement has no value or consequence and as a result our involvement has no positive value or consequence. So start with choices. Make all your decisions count. If you don’t choose, it will be chosen for you.

You VS You #3

AO: juco
Q: Commission
PAX: Commission, MC Fraud (Chris Trice), Booster, Stye (Hal Phillips), Guardrail, Stitch, Hallmark, Windex, Wanderer
FNGs: None
COUNT: 9
WARMUP: 15 SSH (4 count), 5 Cherry pickers (4 count), 10 tempo merkins, 10 tempo squats, one lap around the parking lot

THE THANG: Line up at 1st line Start the timer.  We used 1 parking spaces as the lines. All PAX perform each exercise for 1 full minute (no rest interval between sets).
After each 50 reps, move forward one line. Immediately following the 10th set (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps). Total duration: 15 minutes
1-minute of CMU OHP
1-minute of CMU Goblet Squats
1-minute of CMU Bent Over Rows
1-minute of CMU BBS
1-minute of CMU Biceps curls
1-minute of CMU Lunges
1-minute of Derkins (feet elevated on CMU)
1-minute of CMU LBCs
1-minute of CMU Triceps extension
1-minute of CMU Deadlifts
5-minutes of CMU Thrusters

Record 1st Round # of reps Rest 3 minutes  

Now…REPEAT the full routine – starting over with your rep count

COT: Isaiah 53:2 For He grew up before Him like a tender shoot, And like a root out of parched ground; He has no stately form or majesty That we should look upon Him, Nor appearance that we should be attracted to Him.
What if there was nothing remarkable about you EXCEPT…except for your faith?
You didn’t go to a fancy college, maybe you didn’t even graduate high school.
Your job, well, it only pays for your daily bread. Retirement…you are going to work the rest of your life
Sports, you are the kid that they pick last.
You’re ugly, your spouse is ugly, even your dog is ugly

What if there was nothing remarkable about you…except for your faith?
Are you the person people come to with their Bible questions or ask for your prayers on their behalf?
Maybe you pause a conversation with a church friend or a family member to chase down a visitor before they sneak out.
Maybe you’re the type to spend a couple of hours in the parking lot with a brother or sister who just needs to get something off of their chest.
Perhaps you are the one who serves without being asked. You recognize a need and you take care of it because you know how hard it is for some people to accept help.
What if there was nothing remarkable about you…except for your faith?

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