F3 Knoxville

Tag: Voodoo (Eric A)

BattleBuddyWithJesus

AO: shamrock
Q: Anchorman – Daniel Callis
PAX: Honeydew (Jason Childers), Dumpster Dive (Brad Burnette), Curveball P (Dave Purcell), Baby Boomer (Norm Vaughn), Hot Pants (Darin Sowa), Skidmark (Brad Coulter), Eliza (Kevin Parrott), Oscar Meyer (Brett Harris), slappy (Nathan Evers), Curry (Steve Coy), Stitch (Brad Ware), The Situation (Carl Helstrom), Tailhook (Max), Voodoo (Eric A), Commission (Adam Wilson), LeBling (Chris LeClair), Toretto (Larry Seufert), Mermaid (Bradley Roberts), Donnie Floyd, Betty (Tyler Alexander), Base Salary, Free Fall (Justin Whitaker), Coal Miner, Stiff Arm,
FNGs: None
COUNT: 25
WARMUP:
Side Straddle hop (IC) 4 CT x 10

Tie Fighters X10

Cherry Pickers x5

Toe Merkins 4-ct IC – 10

Plank Punch Alternating 10 each side – From a basic plank position, raise one hand off the ground and punch across, behind and under the opposite arm, keeping the core stabilized.

Stretch quads, runner’s stretch, cobra, down dog

THE THANG:
Mosey to CMU pile and grab one. Added in some curls for the 6.

Mosey to the soccer field

Line 1 – 25 CMU chest press

Line 2 – 25 Big Boys
Line 3 – 25 Merkins
Line 4 – 25 Squats
Sprint back to line 1
We will end up at 100 reps per exercise after 4 rounds.
Mosey
10 Blockies
Return CMUs
Mosey to Shamrock Road
Bear Crawl to each painted shamrock. Stop for a break to do 10 Monkey Humpers. I think we made it to about #20.

MARY:
Flutter Kicks – 25 – 4 ct.
ANNOUNCEMENTS: Get ready for IPC.
COT:
Matthew 11:28-30
28 “Come to me, all you who are weary and burdened, and I will give you rest. 29 Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. 30 For my yoke is easy and my burden is light.”
So many times I pray that God would just take this burden away from me or someone I know. Jesus is saying that he wants to grab onto you and help you walk with that burden. He will make it easier to carry and we will grow through this exercise with him.

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.

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.

Breakdancing the Morning Away

AO: shamrock
Q: Betty (Tyler Alexander)
PAX: Mermaid (Bradley Roberts), Caveman, Voodoo (Eric A), Eliza (Kevin Parrott), Betty (Tyler Alexander), Daniel Callis – Anchorman, Honeydew (Jason Childers), Fabio (Joe Hamilton), Stitch (Brad Ware), Toretto (Larry Seufert), Skidmark (Brad Coulter), Twitch, Jarde (SP?)
FNGs: None
COUNT: 13
WARMUP:
50 SSH
10 e/s TIE Fighters
Michael Phelps
Ankle Circles/Neck Circle
Cherry Pickers
Breakdancers
THE THANG:
Baseball Field/Entrance Retention Pond
20-18-16-14-12-10-8-6-4-2
Breakdancers/4 count Flutter Kicks
Baseball Field Parking Lot
20 Jump Squats – run length of parking lot – 15 HR Merkins – run length of parking lot – 20 Lunges (4 rounds)
Top Shovel Flag Lot
50-40-30-20-10
Mountain Climbers – Between each set run the length of the parking lot and back
MARY:
No time, not even for 1 burpee, everyone was sad.
ANNOUNCEMENTS:
ShamRuck is an official AO now. Come out and join us on T/TH 0515-0615 we will have an extra rucksack if you are interested.
COT:
“Nobody cares what you can do fresh…” How we perform when we are fatigued is what really matters, in life and in exercise. Physically, mentally, relationaly, or in our work. How do we perform when we are tired or overwhelmed. We have a lot of people depending on us whether we are “fresh” or not. I am challenging myself to step up through my fatigue in every area of life and level up my performance. I challenge you to do the same!