F3 Knoxville

Tag: Blindside

SSHappy Burpday!

THE SCENE: 50s with a big, bright moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Willie Mays Hayes x 10

Little Baby Arm Circles Forward x 12

Little Baby Arm Circles Backward x 12

Tempo Merkins x 12

Tempo Squats x 12

SSH (4 ct) x 69 = 138

THA-THANG:

Mosey to the flag pole

Four Corners around the loop

1st corner – 23 burpees

2nd corner – 23 burpees

3rd corner – 23 burpees

4th corner – dips x 12, step-ups x 12, LBCs x 12 until the six arrives

Rinse and repeat

Total burpee count = 138

Mosey to the rock pile

Pick a rock

Curls x 12

Tricep Extensions x 12

Shoulder Presses x 12

Rows x 12

Rinse and repeat for 6 rounds

Total curls = 72

Total triceps extensions = 72

Total shoulder presses = 72

Total rows = 72

Mosey to the AO

MARY:
No time for Mary

COUNT-OFF & NAME-O-RAMA
9 HIMs

CIRCLE OF TRUST/BOM:
Today is my middle child’s birthday.  He is 12.  Parenthood – the days are long, but the years are short.  Grab on, live it up, and do your best.  It goes by too fast.

MOLESKIN:
Prayers were spoken.

ANNOUNCEMENTS:
Yes, but I don’t remember.  I think that there is a flag passing somewhere soon, a new AO launch coming up, and a convergence in July.

There will be Blood on the Dodgeball court

THE SCENE: beautiful morning!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff
THA-THANG:
Mosey to get CMU then to tennis court and divide into Teams of two

Partner 1: takes CMU and does 10 curls, 10 presses, 10 tris, 10 AMERICAN swings

Partner 3: runs into field and around the cones., second round does two laps

 rotate stations and go till Q gets bored.

in tennis court, squat walk around the inside perimeter while dribbling lacrosse ball. Second lap Bernie squat.

mosey to froad with CMUs: line up in teams at speed bump. Partner 1 sprints to end and back and then swaps with partner 2 who is walking while curl,press,tri x10. Partner 3 runs to catch partner Continue till Q gets bored then mosey to tennis courts.

Dodgeball time. You get hit you do 5 burpees before you can come back in. After every throw you must do a sprawl. You can only hold a ball for 5 seconds.

recover with torn rotator cuffs

MARY:
No time for her
COUNT-OFF & NAME-O-RAMA
10 including a visit from Juco’s Butterknife
CIRCLE OF TRUST/BOM:
Men, protecting your wife and children–and others -is not a tiny little part of your Christianidentity. That’s your job title, your burden, yourcalling. That’s on your business card: protector of those God has given me. That’s who you are, men (see Eph. 5:22-33; 1 Cor. 16:13).
You may never have been told this. You may never have been trained in this. You may have no idea in yourself how to do this. You may fear this. You may think you are insufficient for this. It matters not. All that matters is who God has made you to be and
called you to be. You are weak, yes, but God makes you strong. His grace is sufficient and proven in your weakness (2 Cor. 12:9). Your life, therefore, is not about you lying on the ground, moaning about how weak you are, celebrating your failure, and lashing out at anyone who would charge you to get
up off the ground. Your life is about asking God to make you stronger, and then you going out and living in that strength.
Divine grace makes you protect women, children, and the endangered, men. Go and do it. FIGHT for your loved ones. STAND for God’s truth. Don’t accept defeat. Claim the grace of God in Christ, repent when you fail as we all do, and fight still more. Fight, and then fight again, and then after that keep on fighting.
NEVER STOP

MOLESKIN:
We learned that some of the guys at the equalizer have some pretty good moves.
ANNOUNCEMENTS:
Kickball tourney June 11th

1st Importance

THE SCENE: 60 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Imperial Walkers x15; Rockettes x10; Bobby Hurley’s x10; little bit of this, little bit of that.

THA-THANG:
Mosey to bathhouse for 7’s

  • V-ups at the bottom
  • Lunge up the ramp
  • Pull-ups at the top.

Mosey to flagpole for 4-corners

  • 1st corner — merkins
  • 2nd corner — lbc’s
  • 3rd corner — squats
  • 4th corner — SSH

Started with 5 merkins, 10 lbc’s, 15 squats, 20 SSH. Went up by 5 each round until we got to 20 merkins, 25 lbc’s, 30 squats, 35 SSH.

Another round of 7’s at the playground — v-ups and pull-ups.

COUNT-OFF & NAME-O-RAMA
10 HIM’s.

CIRCLE OF TRUST/BOM:

1 Corinthians 15:3–4

[3] For I delivered to you as of first importance what I also received: that Christ died for our sins in accordance with the Scriptures, [4] that he was buried, that he was raised on the third day in accordance with the Scriptures, (ESV)

Only one thing can be of first importance. Let’s make sure the gospel (that Christ lived, died, and was raised for our salvation) is what is of first importance in our lives today.

Skatepark Ladder of DOOM

THE SCENE: Beautiful morning!
F3 WELCOME & DISCLAIMER  Done and done goodish
WARM-O-RAMA:
SSH IC x25 | LBAC IC x10 each way | Cherry Pickers IC x5 | Tempo Squats IC x10

THA-THANG:
Grab a CMU and head across the street. Leave CMU at the Parking Lot entrance, don’t worry, we will see them soon…

Mosey to Skatepark. Complete the exercises & reps. After each round, run up and over the wall (or around and do 1 Burpee), run along the wall and do 10 Squat Thrusters where you dropped your CMU, and return to Skatepark for the next round. Once down the ladder, go back up!

  • Sometimes
  • 100 SSH
  • 90 Imperial Walkers
  • 80 American Hammers
  • 70 Squats
  • 60 Hello Dollies
  • 50 Shoulder Taps
  • 40 Flutter Kicks (2 ct.)
  • 30 Merkins
  • 20 Lunges (each leg)
  • 10 CCD
  • 5 BodyBuilder+’s

MARY:
Ring of Fires (Led by Trunk):

Merkins from 3

Squats from 3

COUNT-OFF & NAME-O-RAMA
9 HIMs; 0 FNGs
CIRCLE OF TRUST/BOM:

We only have 168 hours per week. 

“The happiest people spend much time in a state of flow – the state in which people are so involved in an activity that nothing else seems to matter; the experience itself is so enjoyable that people will do it even at great cost, for the sheer sake of doing it.” Mihaly Csikszentmihalyi

  1. Prioritize. 2. Be clear on what energizes us. 3. Stop making excuses and do what you need to do.

Why do some people get more done than others? They understand the difference between time management, which is a fixed amount & energy management which is elastic, malleable, and subject to change. Is what we are spending our energy on important? Is staying up an extra 40 mins worth that episode? Is focusing on menial, non-important tasks @ home or work worth being drained when it’s time to spend time w/ your M or 2.0s?

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Asylum Star Wars Day in 3 Episodes

THE SCENE: In a Galaxy Far, Far Away… the weather was pleasant. The rain moved out and we were dry!
F3 WELCOME & DISCLAIMER: If you recently battled a Wookie, maybe this workout isn’t for you
WARM-O-RAMA:

SSH IC x25 | LBAC IC x10 Each Way | TIE Fighters IC x10 each way | Tempo Squats IC x10
THA-THANG:

Episode I:

Mosey to the top of Mini-Cardiac for a Kessel Run in 12 parsecs

(12s of Merkins & BBS at each light pole down Rt. 66)

Episode II:

Travel to Cloud City 

(Partner 1 runs around Pavilion; while the other partner completes AMRAP of the following: Curls, OH Press, Tris, Rows)

  • Episode III:

    Chewbacca Carry CMU to the end of the parking lot for Han Solo Shuttle Runs (Suicides at each island while partner does exercises.

    Cumulative reps:

    200 → Imperial Walkers

    150→Squats

    100→OH Press

    50→Hello Dolly

    25→4 ct. SSH

Leia:
SWB: Stretching with Blindside until time called

COUNT-OFF & NAME-O-RAMA
13 HIMs; 0 FNGs
CIRCLE OF TRUST/BOM:

Numbers 6:22-27 The LORD said to Moses: “Speak to Aaron & his sons & tell them: This is how you shall bless the Israelites. Say to them: The LORD bless you & keep you! The LORD let his face shine upon you, & be gracious to you! The LORD look upon you kindly & give you peace! So shall they invoke my name upon the Israelites, & I will bless them.”

May the Force be with you.

We hear this quite often in Star Wars. It’s not always a Jedi that says it–one of the first instances is Han Solo telling it to Luke Skywalker, It was often used as “good luck on this dangerous mission” but also as a blessing, for good things to come your way.

Over the past 40 years, it’s become the most notable phrase from the saga. The entire notion of Star Wars Day on May 4 comes from the pun on the phrase. It has taken on almost a religious aspect for fans. It’s not surprising to see some fans respond by saying, “and also with you” as you would hear in a litany in a church.

We want to be blessed and we want to pass along the blessing. When I was in college, the Emory & Henry Choir would close every performance since its founding in 1958 with a hymn with a version of these words called the “Lutkin Benediction.” It was always a powerful and emotional moment at the close of a concert. I had the pleasure of attending many of their performances during my time at Emory since several of my fraternity brothers were always in the choir. Whatever may come, God will be with you. I ask His blessing on you as you go out into the world today. I pray that you will seek Him regularly, that you will call on Him in your dark times and praise Him all the time. May the Force (of the Lord) be with you!