Brick – Page 57 – F3 Knoxville

ST Patricks Day Pyramid

March 17, 2021 Curveball

THE SCENE:

Cloudy	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Cloudy	52 ℉	93%	52 ℉	2.1 mi/h	SSW

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

15 – Grady Corns
5 – Cherry Pickers
1 min – Irish Jig
Shuffle – Using parking lines shuffle around rectangles.

THA-THANG:
Mosey to CMU pile and have everyone grab one. There are 5 stations basically set up in a circle. Stations are arranged clockwise in this order: #1, #5, #3, #2, then #4. Leave CMUs at station #2.

Mosey to station #1. Perform all the workouts at the station. Then Mosey to station #2. Do all exercises. Then to #3, #4, and finally #5. So, you are not running around in the circle but directly from one station to the next. Stations 2 and 4 require CMUs so proximity is nice.
Station exercises are:
#1 50 SSH, 40 Jump Squats, 30 Speed Skaters, 20 Plank Jacks, and 10 Burpees.
#2 50 Merkins, 40 Dips, 30 Upright Rows, 20 Shoulder Press, and 10 Renegade Rows.
#3 50 High Knees, 40 Rocky Balboas, 30 Jump Squats, 20 Mountain Climbers, and 10 Burpees.
#4 50 Squats with CMU, 40 Alternating Leg Lung Kicks, 30 Single Leg Deadlifts (15 each leg), 20 Kettlebell Swings, and 10 Single Leg Squats (5 each leg).
#5 50 LBC, 40 Should Taps, 30 Freddie Mercurys, 20 Flutter Kicks, and 10 V-Ups.
Do as many stations as time allows. Starting over after #5.

After putting up CMUs, 3 rounds of Pure Burn. Look it up. It sucks.

Then Mosey back to AO.

MARY:
Get the PAX into the circle.
20 – Prime Time Merkins
15 – Lucky Horseshoe Abs (Windshield wipers but reversed so that legs form a horseshoe. On your six. Legs start at 2 o’clock and then to 6 then to 10 o’clock)
20 – Pickle Pointers
10 – Big Boys

COUNT-OFF & NAME-O-RAMA
13 Irishmen.
CIRCLE OF TRUST/BOM:

“For where two or three are gathered in my name, there am I among them.”

MOLESKIN:
For the kids struggling with issues at school. For the elderly. For our brothers battling illness.

ANNOUNCEMENTS:

Mechanotransduction

March 3, 2021 Assfault

THE SCENE: 35 degrees and slightly chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x baby arm circles in cadence

10x reverse baby arm circles in cadence

10x cherry pickers in cadence

50x side straddle hops in cadence
THA-THANG:
Assfault’s AO Assault (4 rounds, 6 stations, 1 min work of 1 exercise at a station, 20 seconds to bear crawl to next station)

8 count bodybuilders
Flutter kicks
Burpee mountain climbers
Burpee into squats
Hello dollys
burpees

COUNT-OFF & NAME-O-RAMA
18 men 2 FNGs Assfault mermaid Cheat Sheet Dumpster Dive Flower Pot Anchorman Fabio In and Out Brick Trolley Corona Weight Baby Boomer Betty Slappy Interpol Osteen Apollo 2(FNG) Vanna (FNG)
CIRCLE OF TRUST/BOM:
Mechanotransduction is any of various mechanisms by which cells convert mechanical stimulus into electrochemical activity. As members of the pax we introduce stimuli to each other at beatdowns and in our communities and stimulate growth. As iron sharpens iron, so one person sharpens another Proverbs 27:17

ANNOUNCEMENTS:
AO launch March 6 in Blount county at the arsenal

Bear Crawl Chain gang

February 26, 2021 Trolley

What @ Shamrock 5:30am — rumors of bears roaming about.
Welcome: All free – All the time
Warmup:
- 20 SSH
- 10 Slow Werewolves
- 10 very slow tempo – Peter Parkers
- 10 very slow – good quality – “official” Iron Mikes
- 10 very slow Rainbow Drops
- 10 very slow Cherry Pickers
- 10 slow Tennessee Rockin Chairs
- 10 very slow – deep squat – Imperial Squat Walkers
- 10 very slow to fast – Windmills
Workout:
- Part 1: Bear Crawl Chain gang:
  - 90 seconds running, 30 seconds bear crawl, 30 seconds rest – Taking turns.
  - Everyone in a single file line. The head of the line HIM decides where to run to for 90 seconds (Any direction).
  - That same HIM then leads the group in bear crawling wherever for 30 seconds.
  - Then we rest for 30 seconds as the HIM in the back of the line comes to the front for their turn.
  - Rinse and Repeat.
  - Bonus’ given to the craziest bear crawl path taken. Started in bleachers – and then went down hill and off the reservation from there. Good thing God was in control – cause I sure wasn’t. #hearding-cats
- Part 2: CMU Pile Sprint Cleanup
  - As fast as possible in 4 minutes deconstruct the CMU pile with an eye towards neat re-stacking.
  - Then take the next 4 minutes to neatly restack them and clean up plaster.
Warm-down
- 20 Captain Thors
- Revers the Warmup (Windmils, Squat walkers, rockin chairs, cherry pickers)
- 10 Captain Thors
- Rainbow drops, Iron Mikes, Peter Parkers, … and that’s time.
Wrap Up
- Discipline over motivation. Will over feelings. Quality over quantity. You come here not cause you feel like it. You come because your will and discipline overpower the feeling to stay in bed. Reminded the men today to go out and strive for Quality over quantity. Sure we only did 10 reps of these exercises, but we did them with excellent form and slow – they had good quality and that provided a great workout. Quality builds stronger muscles, more flexible muscles, more agility, more balance. Push and strive for quality today gentlemen.

Light Pole Leapfrog

February 23, 2021 Waxjob

THE SCENE: 35ish, calm, and clear. Nice morning to sweat.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Promised on Slack to do zero burpees, so:

Zero burpees OYO
25 SSH IC
2 Burpees OYO
5 Cherry Pickers IC
4 Cobra Burpees OYO
10 Tempo Merkins IC
6 Burpees OYO
20 LBAC fwd/backward, OHC IC
8 Burpees OYO
15 4-ct Monkey Humpers IC
“Warmed up yet?” (No answer from the PAX)
10 Burpees OYO
“Warmed up yet?” (Still no answer from the PAX)
12 Burpees OYO
“Warmed up yet?” “YES!”
“OK, grab a CMU and head for the first light pole by the restrooms.”

THA-THANG:
Split into 2 groups.
One group starts at first light pole, other group at the second light pole.
While second group does reps at light pole, first group runs past them to the 3rd pole and begins reps.
Once the last man has started doing reps at the 3rd pole, first group stops reps and leapfrogs to 4th pole.
Each exercise was performed at 3 poles by both groups:

Curls
Squat Thrusts
Up/Over Merkins
BBS with CMU on chest
Alpos
Wood Choppers
Overhead Press
V-ups with CMU
(Lawn Mowers and Squats would have been next, but ran out of time)

Mosey on back to the pile and put away CMUs

MARY:
No time today, although V-Ups were the last item on THA-THANG.
COUNT-OFF & NAME-O-RAMA
15 strong for CMUesday. Good to see Showcase back out in the gloom, also graced by the presence of Francios, downrange from the Carolinas.
CIRCLE OF TRUST/BOM:
Repeat from a week ago Saturday, but none of these guys were there and I still need to hear it myself… We have a dog. She’s pretty smart. Knows what we want her to do. But when she’s in her bed, she doesn’t want to get up. Just looks at you like, “Nah.” “Time to go upstairs!” “Nah.” “Let’s go outside!” “Nah.” So I have to physically dump her out of her bed onto the floor. Can’t be pleasant. She knows what she should do. It would be better if she would just get up. I’m sure she knows the dump is coming. Wouldn’t happen if she would just get up. But she still doesn’t obey. Message received, God.
MOLESKIN:

ANNOUNCEMENTS:

Murder Bunnies Meet Doracides

February 19, 2021 Baby Boomer

THE SCENE: Temp in the low 30’s but the wind took us to the 20’s! (but it was dry)

WARM-O-RAMA:
4ct Predator Jacks x 10 (IC); 5 Hand Release Merkins (OYO); 4ct Tai Fighters x 10 (IC) forward and backwards; 5 Hand Release Merkins (OYO)

THA-THANG:

Mosey over to CMU pile and carried them to sidewalk near St. Patty’s Circle. Picked a battle buddy for Dora-style routine.

Round 1: HIM1 does Doracides by running towards parking lot islands stopping for 10 reps of Hand Release Merkins at island 1 then 20 reps of Hello Dollies at island 2 then 30 reps of Predator Jacks at island 3 before returning to starting point to switch with HIM2; Meanwhile, HIM2 does Murder Bunnies in opposite direction (to cones) and Zombie Carry back to starting point where he does CMU Squat Thrusters waiting to switch with HIM1; Flapjack and continue cycle for 10 minutes.

Round 2: Similar pattern with new exercises; 10 reps of Carolina Dry Docks + 20 reps of Flutter Kicks + 30 reps of Squat Jumps on the Doracides; CMU Lunges + Rifle Carry + CMU Dead Lifts while waiting; Flapjack and continue cycle for 10 minutes.

Round 3: Similar pattern once more with new exercises; 10 reps of Wide Grip Merkins + 20 reps of Freddie Mercury’s + 30 reps of Lunges on the Doracides; Murder Bunnies + Rifle Carry + CMU Squats while waiting; Flapjack and continue cycle for 10 minutes.

Mosey to return CMU’s to pile and head back to AO.

MARY:
No Time.

COUNT-OFF & NAME-O-RAMA
12 HIMs with no FNG’s today.

CIRCLE OF TRUST/BOM:
Talked about a book I am reading (The One Thing) that has challenged me to think through how my time is planned and used (or the lack there of) and the importance of focus. Encouraged PAX to focus on the one thing that they should do in their faith, marriage, family, career, etc. to move forward and get better. Further encouraged them to think about the one thing they needed to accomplish today. “Extraordinary results are directly determined by how narrow you can make your focus” (quote from book).

MOLESKIN:
Reading this book has resonated with several passages of scripture. I mentioned to the PAX the story of Joshua leading the Israelites into the promised land after Moses died. Specifically the passage where Joshua encourages the group to consider where their focus was… on false gods of Egypt, on false gods of the Amorites where they were standing, or in the one true God of Abraham, Isaac, and Jacob. “Choose today whom you will serve… as for me and my house, we will serve the Lord” (Joshua 24:15)

Psalm 127:1 “Unless the Lord builds the house, those who build it labor in vain.”

Matthew 6:33-34 “Seek the Kingdom of God above all else, and live righteously, and He will give you everything you need. So don’t worry about tomorrow, for tomorrow will bring its own worries. Today’s trouble is enough for today.”