F3 Knoxville

Lucky’s Hangover

AO: shamrock
Q: slappy
PAX: Free Fall (Justin Whitaker), Stitch, Mermaid, Skidmark, Dumpster Dive, Anchorman, Tailhook, Nacho Libre, Crawlspace, Eliza, Lizzy
FNGs: None
COUNT: 12
WARMUP:
– fat guy in a little coat (renamed from twistys)
– reach for the sky-let it hang
– Tie fighters
– Tempo merkins
– Mountain climbers

THE THANG:
Lucky the leprechaun partied too hard last night and lost all of his gold. He needed our help collecting it and he left clues across campus on where to find it and what to do to retrieve it.
– 1 burpee per shamrock
– 1 set of stadium steps down and back
– 50 dips and 50 step ups
– 1 set of mucho CHESTO
– 25 – curls, OHP, squat thrusters, and KBS
– 7s at the hill with iron mikes and squats

MARY:
Flutters, dollys (2x), Freddy mercs, plank, big boys, something Lizzy led, pickle pointers

ANNOUNCEMENTS:
Sign up for Escape from Haw Ridge

COT:
St. Patrick’s Breastplate Prayer:

Gridiron Grind

AO: shamrock
Q: Stitch
PAX: Anchorman, LeBling, Waxjob, Mermaid, Free Fall (Justin Whitaker), Snaggletooth (Elijah Tafao), Tailhook
FNGs: None
COUNT: 8
WARMUP:
Neck Stretches
SSH
Tempo Squats
Moroccan Nightclubs
Imperial Walkers
Runners stretch

THE THANG:
Mosey to the football field and line up at the Goalline

Start a group of exercises with 25 Reps each and in between take one lap to the 50 and back…

1. Merkins x 25
2. Squats
3. SSH (4 ct)
4. Flutter Kicks (4 ct)
5. Tricep Dips
6. Freddy Mercuries
7. Carolina Drydocks

REPEAT

PAX called out some Mary: Scissor Kicks, Jane Fondas, Side Crunches, Pickle Pounders

Mosey back to COT where we played 2 team Ultimate Football. Team 1 (Waxjob, Mermaid, Snaggletooth, Free Fall) won 9-4

COT:
About 8 years ago, I was working in retail. I was a store manager, working lots of hours, nights, and weekends. It was exhausting!

I was also in the middle of a bad marriage. What little was there in the beginning, was long gone now. We tried counseling. We tried meeting with other couples. We were going to church, had community. My relationship with God was getting stronger. I thought I was doing everything I could to show my wife love and selflessness, but it wasn’t working. We had two young children to care for, on top of that. I was tired, frustrated, alone, and felt defeated. I was at my end.

Sometime in October, my wife told me she wanted a divorce. I told my boss at work about the struggles I was having at home, and the physical stress and exhaustion I was under. I was told “I’m sorry to hear that, but you have a job to do here. It got harder. With the holidays approaching, the hours got longer. The tasks became more frequent. The expectations had risen, not decreased. A week and a half later, I was terminated from my job for an unwritten company violation.

THOSE were hard days. But, I made it through. I didn’t make it because I was strong, or had a plan, or had success at managing the stress. I made it because in that struggle, God became greater than me. I made it because I came to the end of myself. All of the effort, strength, and courage I could muster was not going to change my circumstances. Looking back, today, I am thankful for that time.

God word tells us in Romans that He will work all things together for our good, those who love him. He calls us to be conformed to the image of his son, Jesus. And, if we are conformed to his death now, in our time of grief, then we will also be conformed to His resurrected life in the end (see Phil ch 3).

My challenge today, for those walking in difficulty, is to first admit that you aren’t God. Understand that your efforts will often fail and you don’t have control over everything in your life. Second is to seek God with all your heart. Let Him know that. He’s the only one that knows what’s happening in your life and has your best interest in mind. Three: Seek out other men you can trust and be vulnerable with. There are a lot of wise men in this group. Reach out. Don’t go it alone. God calls us to fellowship with one another.

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.

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)