F3 Knoxville

Tag: Twitch

The Core

AO: shamrock
Q: slappy
PAX: Caveman, Crawlspace, KickFlip, slappy, Mermaid, LeBling, Skidmark, Dumpster Dive (Brad Burnette), Fabio (Joe Hamilton), Bed Wetter, Swifty, Band Camp, Twitch, The Situation
FNGs: None
COUNT: 14
WARMUP:
SSH
Reach for the Cherries
Twistys
Down Dog
up Dogs
Mountain Climbers
Circle Cutters
Nordics
Runner Stretch

THE THANG:
Shamrock Shuffle – 1 burpee per shamrock and friendship strut mosey between till we get to the field

On the field we did 3 rounds of core stuff followed by a stadium step run. First round we did 15 each, 2nd round 10 each, 3 round 5 each
1. Big boys
2. American hammers
3. Heel touch
4. Awkward turtles
5. Hells to heaven
6. Right side crunch
7. Left side crunch
8. LBC
9. Freddy mercs
10. Flutters

300 total reps and 3 stadium runs

MARY:
Extra credit was had with contributions from about half of us

ANNOUNCEMENTS:
1. ShamLunch this Friday – 1145 at Cancun?
2. ROCO Launch Saturday- clown car to meet around 6 AM
3. ShamBeers next Tuesday 7pm at abridged or tap house
4. Biggest loser restart on Monday
5. Sign up to q

COT:
Recently our community has suffered some tragic losses of life. Specifically two young guys. I wonder what a word of encouragement would have meant to them. Be aware of opportunities to encourage others and do it. It could make all the difference. Also reach out to someone and tell them you love them.

Bananas!

THE SCENE: Perfect morning – mid-sixties, no rain.
F3 WELCOME & DISCLAIMER:  Done
WARM-O-RAMA:
Some running. Static stretching: neck, shoulders, chest, ABS, back and legs.
THA-THANG:

Gym set up – a variety of basic strength and cardio exercises performed in counterclockwise rotation:

Squats with 10lbs dumbbells, pull ups, over-the-truck climb, lawnmowers with 60lbs dumbbell, bench press 90lbs, up and down plank hold, American hammers, arm extensions with 12lbs dumbbells, jumping rope, ladder climb with 5lbs dumbbells with superman-bananas in between.

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Luke 16:10-14

“Whoever can be trusted with small things can also be trusted with big things. Whoever is dishonest in little things will be dishonest in big things too. If you cannot be trusted with worldly riches, you will not be trusted with the true riches. And if you cannot be trusted with the things that belong to someone else, you will not be given anything of your own.” [Luke 16:10-14]

Your body and spirit were entrusted to you. Therefore, take a good care of your physical body and your mental state. Do not be afraid to seek for help. Do not face your problems alone. Be brave to admit and to recognize your issues. Be honest to yourself.

2226 steps

AO: shamrock
Q: slappy (Nathan Evers)
PAX: Curveball P (Dave Purcell), Jenner (Matt Pfeiffer), Toretto (Larry Seufert), Eliza (Kevin Parrott), Caveman, Betty (Tyler Alexander), Bed Wetter (Nick Adkins), Dumpster Dive, Honeydew (Jason Childers), Oscar Meyer (Brett Harris), Voodoo (Eric A), slappy (Nathan Evers), Steam, Jardet (Tyler Hill), Nacho Libre (Donnie Floyd), Twitch
FNGs: None
COUNT: 17
WARMUP:
10 – SSH
10 – mtn climbers
10 – tempo merks
Runner stretch
Butterfly
Gate step overs
Cherry Pickers

THE THANG:
2226 is the number of steps up one of the WTC towers. We attempted (and some made it) to climb up and back down a tower on the stadium steps. Several of us wore rucksacks. It was hard and my legs are now ruined.

MARY:
-hello dollys
-Freddys
-LBCs

ANNOUNCEMENTS:
-FORG3
-Toretto -VQ – Friday

COT:
-We honor the 2977 fallen and the survivors of the day. We honor the first responders. We should not forget this tragedy.
-One of the greatest things that came out of the day was how it unified us as people. Regardless of your perspective our focus was to survive and get through it together. We gave charity and Grace.
-Tragedy is on the forecast. Let us be ready to lead with encouragement and charity for what comes next.
-Let’ keep out out of the gutter and help our brothers climb out as well.

“September 11 is one of our worst days but it brought out the best in us. It unified us as a country and showed our charitable instincts and reminded us of what we stood for and stand for.” Lamar Alexander

Defeating a stacked deck

AO: shamrock
Q: Base Salary
PAX: Finish Him (Chris Templeton), Base Salary, Jardet (Tyler Hill), Betty (Tyler Alexander), Commission (Adam Wilson), Curveball P (Dave Purcell), Dumpster Dive, Eliza (Kevin Parrott), Honeydew (Jason Childers), Oscar Meyer (Brett Harris), Skidmark (Brad Coulter), slappy (Nathan Evers), Voodoo (Eric A), Waxjob (Josh Brady), Apple Bottom, Great White (Grant Goodwin), LeBling (Chris LeClair), Curry (Steve Coy), Stitch (Brad Ware), The Situation (Carl Helstrom), Twitch, Coal miner, nacho libre
FNGs: 2 Coal miner, nacho libre
COUNT: 23
WARMUP:
SSH x 10
Tie fighters x 10
Hip rolls x 5
Neck rolls x5
Windmills x 10
Cherry pickers x 4

THE THANG:
To the football field. Each Pax got a card from the F3 workout deck with the remainder of the deck being chance cards. Starting at the goal line, do the exercise on the card for the reps + yard line. Then mosey to the opposite side (Bernie to get back). Goal line ->goal line -> opposite 10 -> 10-> etc until the 50 (15 second stargazer) then work back out to the goal lines.
MARY: back at the flag continued drawing from the deck doing exercise at dictated reps

ANNOUNCEMENTS:
Prayers : Freefall’s mother, Guardrail looking for a new employment opportunity, son of Cardinal adapting to a new school and the still recent losses of father and grandfather, curveball’s father is having cataract surgery.

COT: There is no pride in struggling alone.
There was a town that had a large storm on the way. It was expected to produce mass flooding. News alerts for the area urged residents to evacuate. One man however choose to stay and putting his faith in God saying ‘I know the Lord will take care of me.’ The storm arrives and floods began while emergency crews swept the town and urged him to evacuate, but he stayed and said ‘I know the Lord will take care of me.’ As the town began was flooding he retreated to his upstairs and a boat came up to rescue him. He again said ‘I know that the Lord will take care of me.’ The flood waters continued to rise and the man was sitting on his roof. A helicopter comes by and begs the man leave, but he just says ‘I know the Lord will take care of me.’ Eventually the flood rises and the man perishes. The man asks God why didn’t you protect me when I put all my faith in you until death?! God replied ‘I gave you news alerts and emergency crews, I sent a boat and a helicopter, why didn’t you accept the help I provided?’
We sometimes want our answers to feel miraculous or to happen how we want them, when the real help we need is found in much more ordinary ways. We need to humble ourselves to the Lord and ask for help, but also have open eyes in the ways he provides for us.
This group is a great example of what the Lord has provided to us when we are in need. Do not struggle alone, let the group know when you are having a tough time, so that we can serve and help you through.

Defeating a stacked deck

AO: shamrock
Q: Base Salary
PAX: Finish Him (Chris Templeton), Base Salary, Jardet (Tyler Hill), Betty (Tyler Alexander), Commission (Adam Wilson), Curveball P (Dave Purcell), Dumpster Dive, Eliza (Kevin Parrott), Honeydew (Jason Childers), Oscar Meyer (Brett Harris), Skidmark (Brad Coulter), slappy (Nathan Evers), Voodoo (Eric A), Waxjob (Josh Brady), Apple Bottom, Great White (Grant Goodwin), LeBling (Chris LeClair), Curry (Steve Coy), Stitch (Brad Ware), The Situation (Carl Helstrom), Twitch, Coal miner, nacho libre
FNGs: 2 Coal miner, nacho libre
COUNT: 23
WARMUP:
SSH x 10
Tie fighters x 10
Hip rolls x 5
Neck rolls x5
Windmills x 10
Cherry pickers x 4

THE THANG:
To the football field. Each Pax got a card from the F3 workout deck with the remainder of the deck being chance cards. Starting at the goal line, do the exercise on the card for the reps + yard line. Then mosey to the opposite side (Bernie to get back). Goal line ->goal line -> opposite 10 -> 10-> etc until the 50 (15 second stargazer) then work back out to the goal lines.
MARY: back at the flag continued drawing from the deck doing exercise at dictated reps

ANNOUNCEMENTS:
Prayers : Freefall’s mother, Guardrail looking for a new employment opportunity, son of Cardinal adapting to a new school and the still recent losses of father and grandfather, curveball’s father is having cataract surgery.

COT: There is no pride in struggling alone.
There was a town that had a large storm on the way. It was expected to produce mass flooding. News alerts for the area urged residents to evacuate. One man however choose to stay and putting his faith in God saying ‘I know the Lord will take care of me.’ The storm arrives and floods began while emergency crews swept the town and urged him to evacuate, but he stayed and said ‘I know the Lord will take care of me.’ As the town began was flooding he retreated to his upstairs and a boat came up to rescue him. He again said ‘I know that the Lord will take care of me.’ The flood waters continued to rise and the man was sitting on his roof. A helicopter comes by and begs the man leave, but he just says ‘I know the Lord will take care of me.’ Eventually the flood rises and the man perishes. The man asks God why didn’t you protect me when I put all my faith in you until death?! God replied ‘I gave you news alerts and emergency crews, I sent a boat and a helicopter, why didn’t you accept the help I provided?’
We sometimes want our answers to feel miraculous or to happen how we want them, when the real help we need is found in much more ordinary ways. We need to humble ourselves to the Lord and ask for help, but also have open eyes in the ways he provides for us.
This group is a great example of what the Lord has provided to us when we are in need. Do not struggle alone, let the group know when you are having a tough time, so that we can serve and help you through.