F3 Knoxville

Tag: Voo Doo

Snow Day Shenanigans

AO: shamrock
Q: slappy
PAX: Mermaid, Anchorman, Base Salary, Eliza, KickFlip, Skidmark, slappy, Stitch, Swifty, Voodoo, Waxjob, Oscar Meyer
FNGs: None
COUNT: 12
WARMUP:
SSH
Grady Corns
Moroccan night club
Tempo merkins
Shoulder taps
Cherry pickers

THE THANG:
On football field
-50 snow angels
Separated into 2 teams. Snowball fight. You get hit you do 5 burpees.
Round 1- you get 3 lives
Round 2- civil war – each team stands shoulder to shoulder 10 yards opposite the other team. You get 1 shot per round. If you get hit you’re out. Play until last man standing.
Round 3 – single elimination

Moved to the half pipe hill
Teams did a sled relay. Go down hill on sled stop and do 1 burpee. Run up the hill and handoff to teammate.

MARY:
Pickle pounders
Hold plank until 6:15

ANNOUNCEMENTS:
Convergence this weekend. See you all there.

COT:
I read the letter I wrote to Shamrock last year followed by the letter Mrs. Cardinal wrote to us this year.

When asked about why God chose the timing that he did, “She said, “It was because he hadn’t met F3 yet. God waited to take him until they were in your life to take care of you.” She was right. God waited…so that I would have you to walk with me through the darkest valley of my life.”

Do you believe that F3 can make a difference in the lives of men and their families? Who do you see around you that needs support? Who do you go to for support. While sad, Cardinal’s passing is a good story that all men of F3 are part of. The challenge is to make it count for yourself and others while you still can.

[karns-otb] Cardinals VQ

AO: karns-otb
Q: Commission
PAX: Sawdust, Voodoo, Leland Robbins (Geiger), Kevin (Miss Piggie), Neon, Smoked Pickle
FNGs: None
COUNT: 7
WARMUP: Cardinal’s V-Q
Warm-o-Roma
15- Side Straddles Hops
10- Tempo Merkins
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10 – Little Baby Arm Circles Backwards
10- Hallelujahs
10- Knoxville Cherry Pickers
20 Sec. Samson Hold
PHELPS it out

“Card’s Run and Repeat”
5 Burpees followed by a moment of silence for Cardinal.
10 – Big Boys
10 – Heels to Heaven
Run to far end zone and back, repeat

10- Burpees Burpee Counter 30
Little Baby Crunches
Mt. Climbers Double Count
Run to far end zone and back, repeat

15- Burpees Burpee Counter 60
Air Squats
Freddy Mercury’s
Run to far end zone and back, repeat

20- Burpees Burpee Counter 100
Run to far end zone and back, do the last set of 20 burpees together.
——-
Walking lunge for 10 yards followed by 10 squats
Walking lunge for 10 yards followed by 10 squats
Side lunge (left leg) for 10 yards followed by 10 squats
Backward lunge for 10 yards followed by 10 squats
Side lunge (right leg) for 10 yards followed by 10 squats

Mosey to the shovel flag
20 American Hammers (4 count)

Taylor Phelps, Age 36, died on 11 Jan 2023. He left behind a widow and two children (Andrea, Clay and Evie). Over 170 men surrounded the football field at Rampart, the largest convergence I have ever seen. Guys who hadn’t been out in years and haven’t been back out since. HIMs or high impact men all around the world joined us in completing Cardinal’s workout. Many in honor of Taylor, gave their F3 name to be Cardinal.

His wife Andrea lost her father days before. The men of F3 painted and prepped the house she was moving into. Then they raised $109,456 for his family. I don’t know what has been done for them since or who has stayed in contact with them.

But I do know some widows in my life and I am sure that you do too.

James 1:27
27 Religion that is pure and undefiled before God the Father is this: to visit orphans and widows in their affliction, and to keep oneself unstained from the world.
Reach out to a widow, young or old, and let her know that she is important, loved and remembered. See what you can do to serve her and her family.

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!