F3 Knoxville

Tag: Voo Doo

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

[karns-otb] Twelve Days of Christmas Around the Ram

AO: karns-otb
Q: Sawdust
PAX: Smoked Pickle, Voodoo, Betty, Mermaid, Commission, Leland Robbins (Geiger)
FNGs: None
COUNT: 7
WARMUP: SSH, Cherry Pickers, Windmills, Rockettes, Tempo Merkins, Imperial Squat Walkers, Tie-Fighters & X-Wings

THE THANG:
Twelve Days of Christmas Circuit Around Campus
1 – Peter Parker Pickle Pounder
2 – Imperial Squat Walkers
3 – Carolina Dry Docks
4 – Lt. Dans
5 – Burpees
6 – Big Boy Sit-Ups
7 – Crunchy Frogs
8 – Sumo Squats
9 – Rockettes
10 – Jungle Bois
11 – Merkins
12 – American Hammers

COT: Explained the reason behind the 12 Days of Christmas & making sure Christ is the center of this season.

Jingle Bell SHAMRock

AO: shamrock
Q: Stitch
PAX: Dumpster Dive (Brad Burnette), Anchorman, Mermaid, Commission, Eliza, Rocket, Base Salary, The Situation, Snaggletooth (Elijah Tafao), Voodoo, Baby Boomer, Curveball, Skidmark, slappy
FNGs: None
COUNT: 15
WARMUP:
SSH
Tempo Squats
Hairy Rockettes
Grady Corns
Friendship Merkins x 10 (partner up)

THE THANG:
Football Mosey to the Jesus statue and reconnect with your partner

One partner begins an unnumbered set of the following while the other moseys around the first block and back. Switch roles until each of the 6 are complete…

Merkins
Squats
Burpees
Flutter Kicks
Tricep Dips
Shoulder Taps

Football Mosey to the Coupon pile.

Same partners. Grab 1 CMU per team and begin an unnumbered set of the following while partner moseys to the far lot curb. Switch roles until each of the 4 are complete…

Curls
Overhead Press
Upright rows
Bench style press (on your back)

Slowsey back to back lot. Line up and did 2 mins of Welsh Dragon (Merkin, Shoulder Taps, Plank Jack, Bear Crawl. Repeat but add one rep after each Bear Crawl forward).

Football mosey back to the COT

MARY:
Pickle Pointers
Hello Dolly
Freddie Mercuries
Jane Fondas
Pickle Pounders
LBCs

ANNOUNCEMENTS:
No Christmas Day workout. Back on Tuesday for ShamRuck

COT:
With Christmas coming Monday, I recently stopped to think about this holiday, why we celebrate it, and what it means to me vs. what it used to mean for me.

I grew up a Christian but wouldn’t say I lived in a Christian home. We went to church, we professed our belief in Jesus as our Savior, and we prayed at the dinner table. That was maybe the extent of it.

I bring this up because at Christmastime, I recall more about trees, lights, presents, and Santa Claus than I do about the real meaning behind Christmas. Christmas is the celebration of the birth of Jesus Christ. It’s in the NAME! If you are a Christian, then you recognize Jesus as the Christ (anointed one) or Immanuel, God with us (Matt 1:23). Not only God with us but God’s rescuer for us. This is the truer and much better Santa. There is no “better watch out, better not cry”, or you don’t get what you want. His message is so much better. Jesus invites our brokenness and our struggles. He offers us grace and mercy and eternity with Him. He’s worthy of our celebration and worship.

Hebrews 1:1–2 says, “Long ago, at many times and in many ways, God spoke to our fathers by the prophets, but in these last days he has spoken to us by his Son, whom he appointed the heir of all things, through whom also he created the world.” The creator of all things! God with us!

The “most wonderful time of the year” is God’s ultimate gift to humanity: Jesus, the uncreated Creator. Jesus, the one of whom we sing, “Hail the Heaven-born Prince of Peace! Hail the Sun of Righteousness! Light and life to all he brings. Risen with healing in his wings.” This IS the Christmas story. Make it about Him!

Fine. I’ll do it.

AO: shamruck
Q: Eliza
PAX: Anchorman, Tonka, Photograph, The Situation, Crawlspace, Voodoo, Mermaid, Eliza, Oscar Meyer, Dart Gun, Dumpster Dive, Chef Boyardee
FNGs: 1 Chef Boyardee
COUNT: 12
Some rucked. Some ran. Some got lost.

Leave no man behind, but leave no man where you find him.

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.