F3 Knoxville

Tag: Voo Doo

IPC Week 3 @ Shamrock

AO: shamrock
Q: Mermaid
PAX: Betty, Eliza, Anchorman, KickFlip, Tailhook, slappy, Bed Wetter, Mermaid, Base Salary, Voodoo, Nacho Libre, Curveball, LeBling, The Situation, Toretto, Paper or Plastic (Bryan Berry), Swiftie
FNGs: None
COUNT: 17
WARMUP: mosey to the CMU’s
THE THANG: IPC Week 3
MARY: None
ANNOUNCEMENTS: none
COT: Don’t be afraid to own up to your weaknesses. One of mine is prayer. I have been pondering Job this week, and how even in his anger, he was prayerful and God was pleased with him because he prayed. I know that my prayer life can improve, and that I need to be willing to “talk” to God more. Where are your weaknesses, where can you improve? Don’t be afraid to be vulnerable with this group and seek improvement. Also, when addressing a weakness, start by looking in the mirror, don’t start by blaming others.

Copycat Workout

Backblast! Copy Cat of Blindside’s 7/19/23 Workout
DATE: 2023-07-21
AO: #shamrock
Q: @Mermaid (Bradley Roberts)
PAX: @Mermaid (Bradley Roberts) @8 seconds (Paul Richardson) @Base Salary @Nadia (Aaron Jacques) @Voodoo (Eric A) @Caveman @Stitch (Brad Ware) @KickFlip (David Greer) @Eliza (Kevin Parrott) @Honeydew (Jason Childers) @Daniel Callis – Anchorman @Skidmark (Brad Coulter) @Dumpster Dive (Brad Burnette) @Glamper @Brick (Chris Tittle) @Fabio (Joe Hamilton) , Twitch
FNGs: None
COUNT: 17
WARMUP:
Tempo Squats x 10
Tempo Merkins x 10
Cherry Pickers x 3
THE THANG:
Two decks of cards.  Find a battle buddy, draw a card and multiply the card value by 10, and split the exercises with you battle buddy, each doing half of the total.  Once you complete the exercises, take a lap, draw a card and repeat.
The suit of the card determined the exercises.
Spades: Big Boys & Hello Dollies
Hearts: Merkins & Dips
Diamonds: Squats & Lunges
Clubs: Bench Press & Curls
Joker: 25 Thrusters eachCollect as many cards as you can and build your best poker hand.  Caveman and Twitch managed a royal flush with one wild card, which was the winner and it wasn’t close.
MARY:
We went arounf the group calling an ab exercise, and followed each with 10 merkins until time ran out.
ANNOUNCEMENTS:
F3 in the Nude 7/29/2023
COT:
The importance of using a back blast.  With Pax miner rolling out next week, we discussed the highlights and reasons for back blasts.  I was able to share information from my first workout 4 years ago and recognized the members in attendance and even could even recall the message from that workout.Prayer Requests
Dumpster Dive’s attorney friend struggling with a forced retirement due to kidney failure.
Anchorman’s daughter who is recovering from a successful tonsillectomy.

Shamrock Gymstacle

THE SCENE: Beautiful summer morning! Low 60’s. Perfect!

F3 WELCOME & DISCLAIMER: Yes
WARM-O-RAMA: 
Yoga style! Deep arm stretch, runners pose, downward dog, cobra etc..
THA-THANG:
Shamrock “gymstacle” – a hybrid of a gym and an obstacle course. The soundtrack for the beat down has a “wild artist” (same principle as a wild card). Every song of a “wild artist” doubles the amount of reps for everyone! Today’s “wild artist” – Justin Bieber!  The workout: 30 twinkle toes with CMU’s; Pull ups; Merkins, American Hammers with a heavy ball; Jumping rope; Bench press; Heavy pants; Truck climb; Hand-Elbow plank; Side jumps; Lawnmowers with 60lbs dumbbell; Dumbbell squats. Repeat!

MARY:
No time
COUNT-OFF & NAME-O-RAMA
12 men! Anchorman, Base Salary, Betty, Le Bling, Mermaid, Oscar Meyer, Rubber Duckie, Skid Mark, Slappy, Voo Doo, Tailhook and a FNG – Jar Jar!
CIRCLE OF TRUST/BOM:
For most of us helping others is a natural tendency. However, there are situations when it is better to let someone finish his or her task without interfering by offering help. Because it might be important for this person to complete his or her task without any assistance.
MOLESKIN:

ANNOUNCEMENTS:
F3 has a new member! Jar Jar! Welcome!

Shamrock – Wrestling

THE SCENE: 59F and dry
F3 WELCOME & DISCLAIMER yup
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5

5 Merkins

Tie Fighters

5 Merkins

25 Calf Raises 

5 Merkins

THA-THANG:

Mosey to CMU pile then to the grassy hill “The Saddle” I think we have named it? 

10 Squat presses, but do 5 presses at the top before your next squat

Run down and then up

20 Hello Dolly 4-count 

Run down and then up

30 Lawn mowers – 15 each side

Run down and then up

40 CMU overhead press

Run down and then up

50 Alternating CMU Merkins

Run down and then up

60 American Hammers single count

Run down and then up

70 SSH single count 

Run down and then up

80 LBCs

Run down and then up

90 CMU Bench Press

Run down and then up

100 scissor kicks single count 

Run down and then up

Back to CMU pile

25 Curls – Run to end of parking lot – drag CMU back

25 Flutter kicks – 4-count 

25 Tricep Dips – Run to end of parking lot – drag CMU back

50 windshield wipers with CMU pointed up

Return CMUs

Mosey back to AO flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA
17 – Crawl Space, Curveball, Eliza, Caveman, Betty, I-Beam, Oscar Mayer, Kick-Flip, Rocky Top, Mandolin, Slappy, Curry, Mermaid, Skid Mark, Voo Doo, Honeydew, Anchorman,
CIRCLE OF TRUST/BOM:

What are you wrestling with? 

Sin? – That’s great news! That means that you have the Holy Spirit in you.

Your faith? – Again, great news! God knows that we have up and down moments in our lives that challenge our faith. Keep wrestling with God. That way is better than the alternative of walking away from him. 

F3?  – Is it just me? Some weeks I’m on fire for F3 and specifically Shamrock. Other weeks I’m like that Homer Simpson disappearing into the shrubs animation. I’ll just be checked out. Other weeks, I wrestle with F3. Why am I doing it? It is good for me? Physically? Spiritually? Mentally? Should I be coming out here 3-5 days a week?

Your marriage / kids? Same thing. If I’m wrestling with it, at least I’m engaged and fighting for it. 

Your job?  – I feel like this is also a constant. Am I supposed to be here? Am I making a difference? Am I happy? Will I have a job in 6 months? Does God want me to be here? 

So I will wrap it up by encouraging you to keep wrestling. It shows that you care. Just don’t wrestle with it alone. I know there are brothers here that would love to be your coach, cheerleader, friend to walk with you through your wrestling.