F3 Knoxville

Tag: Waxjob

Shamrockoly

AO: shamrock
Q: slappy
PAX: Waxjob, Stitch, Lizzy, Squatter, Crawlspace, slappy, Band Camp, Smoked Pickle, McGruber
FNGs: None
COUNT: 9
WARMUP:
Welcome to the best day of your life.
-cherry pickers
-twistys with little baby arm circles forward and backward
-shoulder taps
-calf stretches
-runner stretch with the noodle
-mountain climbers
-1 burpee – from slappy cause I say so
-1 burpee – from Waxjob cause he didn’t get enough
-1 burpee – from Squatter cause he loves them
-1 burpee – from @McGruber cause he’s missed all week
-1 burpee – from Band Camp cause he’s a Fla St fan and loves torture
-1 burpee – Crawlspace imposed a penalty on the car parked on in our warm up space
-1 burpee – from Stitch cause he wanted to reach 100 today
-1 manmaker burpee – from Lizzy because he’s a contrarian

THE THANG:
We ran like the wind to Jesus where the gameboard was set up. Think Monopoly with a F3 / Shamrock AO flavor. There were three teams. Each team gets three hotels (coupons), two big dice, and one colored chalk. The team with the most property squares win. Roll the dice, move to a square, and do the exercise on the card. If the card isn’t owned you can claim it by marking the pavement with the team number beside the card. You can put a hotel on your property and make everyone else do double of the exercise. If you land on your own property, dealers choice. This ended up being a burpee heavy workout for some teams because some of the players (Stitch) are terrible rollers. It was fun, we listened to a sweet playlist. The workout flew by.

MARY:
After we racked the coupons we went back to the flag. We decided to do AMRAP burpees until time was up. 100 was reached by a couple dudes.

ANNOUNCEMENTS:
-Clinton AO will launch soon next Friday I think.
-Escape from Haw Ridge is the best party of the year and you don’t want to miss. If you do you should feel shame and cry yourself to sleep. It occurs on 3/28/25. I will doing a shirt order if you want to jump on mine to save on shipping. Just let me know what you want. I will order next week.

COT:
I missed this on Valentines day, but here’s my advice to dudes in regards to the lady…
– Acknowledge me (is what she’s thinking, don’t let her down)
– Make space when it’s busy. It’s not always about the kids.
– Watch out for “Roommate Mode”
– Study God’s grace. Figure out to forgive. Don’t sweat the small stuff.
– Encourage her interests
– Be friends. Figure out how to connect regularly.
– Learn to like the same stuff.
– Don’t get nice things (this was a joke)

Seriously it was an honor to lead this workout and I hope you all had fun. I needed it.

The Dirty Dozens

AO: shamrock
Q: slappy
PAX: Mermaid, Anchorman, Stitch, Squatter, Crawlspace, Honeydew, Waxjob, slappy
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Seal Claps
– Moroccan Nightclubs
– Overhead Claps
– Reach-for-the-sky-cherry-pickers

THE THANG:
First – we did a defensive basketball slide drill moving forward from side to side in a zig zag.
Second – We moved to the football field end zone.

Round 1
-12 burpees in the end zone to start
-alternate between 12 merkins and 12 big boys on every 5 yrd line across the field.
-12 burpees in the end zone to finish
-run back to start end zone via the bleacher steps
-hold plank till 6 is up

Round 2
-12 iron mikes in the end zone to start
alternate between 12 squats and 12 flutter kicks on every 5 yrd line across the field
-12 iron mikes in the end zone to finish
-run back to start end zone via the bleacher steps
-hold plank till 6 is up

MARY:
– 12 monkey humpers
– 12 v ups
– 12 freddy mercs
– 12 pickle pointers

ANNOUNCEMENTS:
– HAW RIDGE IS 3/28. Sign up. Get a shirt.
– Lunch is gonna happen this week. Check with Eliza.
– Clinton is launching
– Hardship Hill

COT:
Hebrews – 3:7-8

Therefore, as the Holy Spirit says,
“Today, if you hear his voice,
do not harden your hearts…”

Guys, if you hear God speaking to you DO NOT harden your hearts. Pay attention. Listen. Obey. Hardening can be unbelief, laziness, or busyness. Don’t push God away if he’s knocking.

Soccer field

AO: the-farm
Q: Gibbler
PAX: Einstein, Gibbler, I-Beam, Mayberry, Waxjob, Bartman
FNGs: None
COUNT: 6
WARMUP: lots of old man exercises to get warm

THE THANG: carrying weights doing chest and leg exercises on the turf fields and then partner work with easy ups and squats

Most of our time was really spent talking about who was the real Abe vigoda

MARY: mixed in between rounds of weight exercises

ANNOUNCEMENTS: Haw Ridge and Ice Bears with ROCO

COT: hebrews 4

Life’s a Ruck

AO: the-farm
Q: Bartman
PAX: Lightweight, Waxjob, Einstein, Mayberry, I-Beam, Monstar, Gibbler
FNGs: None
COUNT: 8
WARMUP:

THE THANG:
Ruck around Turkey Creek with exercises along the way.
MARY:

ANNOUNCEMENTS:

COT:”Life’s a Ruck”
Alright, fellas, let’s talk about life. It’s a lot like rucking, isn’t it?
* The Load: You’ve got your responsibilities – family, work, bills. That’s your ruck. It’s heavy, it’s uncomfortable, but you gotta carry it.
* The Terrain: Life throws curveballs. Sometimes it’s smooth sailing, other times you’re climbing uphill, facing obstacles, maybe even getting lost.
* The Pace: There are days you’re crushing it, feeling strong and motivated. Other days, you’re dragging, every step a struggle.
* The Team: You’ve got your brothers, your support system. They help you carry the load, navigate the tough spots, and keep you moving forward.
* The Finish Line: There isn’t always a clear finish line. But the journey itself, the discipline, the camaraderie – that’s what matters.
So, next time you’re facing a challenge, remember the ruck. Dig deep, find your rhythm, and keep moving forward. You got this.

Lights and Dice

AO: shamrock
Q: Stitch
PAX: slappy, Anchorman, Waxjob, Honeydew, Crawlspace, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 7
WARMUP:
SSH
Hillbilly Walkers
Grady Corns
Shoulder Taps
Hallelujahs
Cherry Pickers

THE THANG:
Mosey to the football field

Line up at the goalline. The Q will start by throwing the frisbee down field. Wherever it lands, we run and do a set of exercises. The number of reps will be determined by the roll of 3 dice inside the frisbee. If a triple is rolled, we do the exercise and then jog one lap around the field and back to our place. Next man throws, and we take turns all the way to the other goalline. Next trip back starts a new exercise.

1. Merkins
2. Bobby Hurleys
3. 2 CT Freddy’s
4. SSH
5. Dips
6. Squats
7. Box Cutters
8. Burpees

Worked in a couple more laps up and down with frisbee throws and if dropped, all did 2 burpees.

MARY:
Side crunches
Heels to Heaven
American Hammers
Plank leg lifts

COT:
I came across this passage while reading on Sunday morning…

“Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort, who comforts us in all our affliction, so that we may be able to comfort those who are in any affliction, with the comfort with which we ourselves are comforted by God.” – 2 COR 1:3-4

It’s a bit repetitive but there’s a point to be made! The words “All comfort” here are founded in the ancient Greek word paraklesis, which also means “to come alongside and help”. To strengthen. Make stronger. The latin word for comfort is fortis, which also means Brave.

And when you read through the remaining passage, it becomes clear that “comfort” is truly moving us from weakness to strength.

“…so that WE may be able to comfort those who are in any affliction, with the comfort with which we are comforted by God.”

The WE here is us! God enables us to bring comfort to others. F3 is the WE. Look at the comfort and strengthening we brought to Cardinal’s wife and children. Look at how we give, support and pray for one another. We are not the comfort of God, but we can use our gifts, our resources, and our fellowship to bring comfort to others.

So many of us are dealing with something. Life is hard! If you need prayer and support, let me know. Talk to somebody. If you can be that one to pray and support, reach out. We are all in this together.