F3 Knoxville

Tag: Blindside

Fat Kid Brings the Pi to the Asylum

THE SCENE: Chilly Tuesday Spring Break morning.

F3 WELCOME & DISCLAIMER: Done and done effectively 

WARM-O-RAMA:

Standard Blindside warm-up

THA-THANG:

Start by making our way up Route 66 with the following exercises & reps at each light pole:

  • 3 Imperial Squat Walkers (each squat equals 1)
  • 1 Burpee
  • 4 Merkins
  • 1 Burpee
  • 5 Squats
  • 9 CDD
  • 2 Shoulder Taps (2 count)
  • 6 BBS
  • 5 Squats
  • 3 Imperial Squat Walkers (each squat equals 1)
  • 6 BBS
  • 8 SSH (2 count)
  • 9 CDD
  • 7 Flutter Kicks (2 count)
  • 9 CDD

Dora at the Coliseum: Partner up, one does reps, one runs a lap

  • 314 SSH (single count)
  • 159 BBS
  • 265 Merkins
  • 368 Squats 

Mosey back to the AO for “How much pi did you have?” 

Set – 3 burpees, 1 merkin, 4 squats, 1 merkin (3.141), run down to other end of the parking lot and back, drop last exercise for next set

  1. One Set then run around the circle to wear off the pie
  2. Two sets – because you know you will eat a second piece, then run
  3. Three sets – because my five kids always want three pieces of pie, then run

MARY:

Freddie Mercurys IC x 15 | Flutter Kicks IC x 15 | Georgia Cheerleaders IC x 10, single leg IC x 5 each leg

COUNT-OFF & NAME-O-RAMA

3 HIMs, 0 FNGs

CIRCLE OF TRUST/BOM:

Pi is an irrational number. The first day of Spring Break, I was irrationally upset at my 5 kids being home alone with them all day. As fathers, we have to be patient, especially in situations that are out of the normal or off the routine (like Spring Break). 

PRAYER REQUESTS:

Prayers for Matlock’s father and the issues with insurance and his therapy.

Basic Bros

THE SCENE: A weirdly warmer 40 degrees, started misting at the end
F3 WELCOME & DISCLAIMER Done.
WARM-O-RAMA:
Windmills (not Rockettes)
Rockettes
Gradycorns
Mosey on to “the bathhouse”
THA-THANG:
Partner up for a good ol’ fashioned DORA, running around Stonehenge each turn

    • 200 Merkins
    • 200 Squats
    • 200 LBCs
    • 200 Dips
    • 200 Lunges left + right = 1 rep

Mosey to the rockpile, the real one

25 reps of each exercise below, running around the Bearmuda Triangle between

Burpees
Overhead Press
Merkins
Big boy situps
Squats

MARY:
No time
COUNT-OFF & NAME-O-RAMA
8 PAX
CIRCLE OF TRUST/BOM:
When things get crazy or complicated, remember the basics in life.
MOLESKIN:
Safe and happy travels, enjoy Spring Break with the family
ANNOUNCEMENTS:
Open Q this Wednesday! Prep work today at 5pm, Painting Saturday for Cardinal’s wife, EFHR 4/14 -> Sign on Up, Hardship Hill on it’s way Memorial Day

Take Your Time Putting Your Shoes On

SCENE: Cool

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC until all PAX had their shoes on 

THA-THANG:

Sevens – Step Ups (4ct) at Flag Circle. Merkins at Circle ball court.

Sevens – Squats at Circle ball court. Dry docks at Bath House.

Sevens – Lunges (each leg) at Bath house. Dips at the splash pad.

Your Gifts

THE SCENE: A perfect morning, just minutes before the rain
F3 WELCOME & DISCLAIMER – Steam did it
WARM-O-RAMA:
SSH, merkins, rockettes, imperial walkers
THA-THANG:
Insert information about the workout.

  • Hands had us “playing catch me if you can”
  • Then a bear crawl, lunge, run sequence of pain
  • Dora time with dive bombers, mountain climbers, and pike ups
  • CRISPR then doing more Dora with merkins, squats, and butterfly situps
  • William Wallace relays with planks/burpees, then squat/sprints
  • 7’s with incline merkins and step ups

COUNT-OFF & NAME-O-RAMA
19 HIMs for the launch of Asylum Daybreak
CIRCLE OF TRUST/BOM:

I often talk about quotes and they always get me thinking about stuff. As I take on this new leadership role, I think about a quote from Pablo Pisccao that says “The meaning of life is to find your gift”.

I’ve been through several leadership development programs over the years and had 360 reviews, etc and gift that always comes up for me is I’m dependable. When I take something on, I do what I say I’m going to do, and I do it 100%. Don’t have to check in and follow up because it’ll be done.

Going back to Picasso, the second half of the quote is, “The purpose of life is to give your gift away”. So as I assume this new role I hope that I can give my gifts to Asylum Daybreak.

So, the quote is “The meaning of life is to find your gift and the purpose of life is to give your gift away”. So I ask each of you to think about that. What are your gifts and who are you giving them to?  Is there an aspect of your life that could really benefit from your unique gift? And if so, are you willing to give it to them?

ANNOUNCEMENTS: A lot going on in F3 Knoxville.  Painting Cardinal’s widow’s house March 18, Wild at Heart Retreat March 24, F3 Open House by Fixer Upper first week of April, Escape from Haw Ridge April 14, Hardship Hill on Memorial Day.

Keep Your S–t Together

THE SCENE: It was an inferno! Perfect day
F3 WELCOME & DISCLAIMER Done did it.
WARM-O-RAMA:
The standard SSHs, Rockettes, Cherry Pickers, little baby arm circles front and back
THA-THANG:
Whoa, man. Like that’s some heavy stuff.

Swing (4 minutes)

40 seconds on, 20 seconds off

Swing the CMU back and forth, focusing on proper form and posture.

Squats (4 minutes)

40 seconds on, 20 seconds off

Squat with the CMU, focusing on proper form and posture.

Lunges (4 minutes)

40 seconds on, 20 seconds off

Lunge forward with the CMU, focusing on proper form and posture.

Merkins (4 minutes)

40 seconds on, 20 seconds off

Place the CMU on the ground and do merkins with your hands on the block, focusing on proper form and posture.

Bicep Curls (4 minutes)

40 seconds on, 20 seconds off

Use the CMU to do bicep curls, focusing on proper form and posture.

Tricep Dips (4 minutes)

40 seconds on, 20 seconds off

Use the CMU to do tricep dips, focusing on proper form and posture.

Plank Hold (4 minutes)

40 seconds on, 20 seconds off

Hold a plank with your hands on the CMU, focusing on proper form and posture.

One round of PAX Choice:  Blockees or Murder Bunnies

Suitcase carry back to Smokehouse

MARY:
No time for love, Dr. Jones
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
“Keep your $h!t together” – Hold the middle; Live the Golden Rule
MOLESKIN:
Madoff from the top rope. I’ll prep the music better next time, fellas. It’ll be all thrash.
ANNOUNCEMENTS: