F3 Knoxville

Tag: Blindside

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!

 

Matterhorn Partner CMU Circuit

THE SCENE: Gorgeous morning to burn off some goo…
F3 WELCOME & DISCLAIMER  Done. I’m not a pro, you’ll see soon enough
WARM-O-RAMA:
SSH IC x25 | LBAC IC x10 each way | Cherry Pickers IC x5 | Tempo Squats IC x 10

THA-THANG:

Grab a CMU & Colonizer Run with Curls to the bottom of Matterhorn. Partner up, 1st Partner AMRAPs the exercises while 2nd partner runs to the Backbone for 5 pull-ups, repeat until each round is over. Partners then run together up Matterhorn for 5 Burpees together, return and start the next round

  • Round 1
    • Goblet Squats
    • Curls
    • CMU Flutters
  • Round 2
    • Imperial Squat Walkers
    • OH Press
    • American Hammers
  • Round 3
    • Squat Thrusters
    • Rows
    • BBS w/ CMU Raise
  • Round 4
    • CMU Merkins
    • SSH
    • LBCs
  • Round 5
    • Plank Jacks
    • Blockees
    • Hello Dolly w/ CMU overhead

MARY:
We were attempting to do a couple of Peter Parkers, the Q even let Tweet-E lead them as they are his favorite. HOWEVER, per the usual, Mr. Tweet-E took talked a little too much, so we only did about 1/2 of one.

COUNT-OFF & NAME-O-RAMA
16 HIMS; 1 FNG (Zack Attack); 1 Pre-Rucker

Mayberry, Junk, Tweet-E, BlueCross, GoatDish, Earmuffs, ExciteBike, Frosty, Inspector Gadget, JaggedPill, Aladdin, Tonka, Biscuits, ICP, ZackAttack, Blindside

CIRCLE OF TRUST/BOM:

“The only thing in your control is effort.
That’s all & that’s everything.” -Mark Cuban

Perseverance. It is a word that I have struggled with as of late. I am in the very late stages of my Ph.D. dissertation and all of the motivation MUST be intrinsic. I must continue to persevere. I must continue to put the effort in every day to finish. This lesson isn’t just for my dissertation, but also for my job, my family, and my relationship with my M.

ANNOUNCEMENTS:
CSAUP this Friday at HawRidge

CMU Monday @ The Equalizer

THE SCENE: The weather is getting *NICE* … several members of the PAX decided that sleeves were optional today
F3 WELCOME & DISCLAIMER: Done and Done well… 
WARM-O-RAMA:
SSH IC x25 | LBAC IC x10 each way | Cherry Pickers IC x10 | Tempo Squats IC x5
THA-THANG:
CMU MONDAY!

Mosey to Smokehouse for a CMU (we used our entire allotment of CMUs today, looks like the AOQ needs to make a trip to Lowe’s this week).

Line up on Field for some CMU-icides. Rifle-Carry your CMU to the first cone, do 10 Block Merkins, mosey back to start, and do 10 Squats. Mosey to CMU, Rifle-Carry to the second cone, do 15 Block Merkins, mosey back to start, and do 15 Squats. Repeat for all cones, adding 5 to the rep count (6 total cone stations = 35 of each)

When at the top of the ladder, start over with the exercises changing to OH Press / Imperial Walkers on a 2 ct.

RINSE AND REPEAT UNTIL THE SIX FINISHES

Partner-up. 1st partner farmer carries BOTH CMUs clockwise around the track while 2nd partner runs counter-clockwise. When partners meet, switch. Recover once CMUs make their way around the track once

MARY:
SWB: Stretching with Blindside

COUNT-OFF & NAME-O-RAMA
15 HIMs; 0 FNGs; 3 Pre-Ruckers

Tank, Trunk, School Zone, Ribbed, Choir Boy, Snitch, Lilo, Stripped, Bookman, Mouthwash, Einhorn, Smoky, Head Gear, Aladdin, & Blindside

CIRCLE OF TRUST/BOM:

Since becoming a father 6+ years ago, I have developed a very serious devotion to St. Joseph, Jesus’ earthly father. St. Joseph is the patron saint of fathers. My favorite quote of St. Joseph’s from Scripture is, “…” That’s right, St. Joseph never speaks in Scripture. He was a man without words but not without a witness. His silent witness makes us even more aware of his actions which occurred during one crisis or another. Like St. Joseph, we don’t need words when actions will suffice. How can you develop your attentiveness to God’s will to be a man of action in the mold of St. Joseph?

ANNOUNCEMENTS:
Haw Ridge CSAUP this Friday night (9pm-Midnight); Convergence 7/2 @ JUCO

EMOM Friday

THE SCENE: 57 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers

SSH

windmills

rockettes

little baby arm circles

this and that

THA-THANG:

mosey to the pavilion

EMOM round one – ten sets

  • 5 squats
  • 10 dips
  • 5 decline merkins

mosey to the field

EMOM round 2

  • 10 x 100M sprint

we moseyed around the track between rounds 5 and 6 and between rounds 8 and 9 for some recovery

MARY:
Warm down lap

20 big boys

20 flutter kicks (4 ct)

peter Parker tease
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“”If your brother sins against you, go and tell him his fault, between you and him alone. If he listens to you, you have gained your brother.”
‭‭Matthew‬ ‭18:15‬ ‭ESV‬‬
https://bible.com/bible/59/mat.18.15.ESV

ANNOUNCEMENTS:
Shamrock flag passing Wednesday after next

CSAUP May 6 at Haw Ridge