F3 Knoxville

Tag: Hands

BDE Mile – IPC 2023 Week 2

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Hands, OnStar, Bunny, Waffle House (Brady Greene), Cat Gut (Mike Davis), Double Wide, Cinco (Scott McGuire), Hot Tub (John Muller)
FNGs: None
COUNT: 10
FORMAT:
– 45 Minute AMRAP
– 400-meter track with 100-meter increments clearly visible

THE THANG:
– 400-Meter Lap
– 5 BDE Burpees (Burpee, Iron Mike [Each Leg], Squat)
– 400-Meter Lap
– 5 BDE Merkins (Hand Release Merkin to Peter Parker)
– Repeat Until Time is Called

COT: Recited quote from Merchant in Venice. May we seek Mercy more than Justice.

Three Minutes at a Time

AO: asylum-am
Q: Rainbow
PAX: Dung Beetle (Scott Kimsey), Waffle House (Brady Greene), Gibbler (Tim Basch), Hot Tub (John Muller), Sawdust, Matlock (Bill Maddox), Hands, Cat Gut (Mike Davis), Bunny, Snitch (Cory Beilharz ), Cinco (Scott McGuire), Double Wide, Pac-man, Rainbow, Loves, White Belt
FNGs: None
COUNT: 16
WARMUP: 20 SSH, 10 Tie fighters each leg, 10 tempo merkins, 10 plank jacks, dead bugs, head to curb for Balboa’s on each end of the parking lot with a jog in between
THE THANG: 5 3 minute stations
Suicides
Rotating 10 Table Rows and 10 Dips
Burpee Box Jumps
Bernie’s Up Little Everest
Plank

Hope was to make it through 2X’s. We finished burpee box jumps on the second round. So…2 stations short of our goal
MARY:
ANNOUNCEMENTS:
COT: 8 Habits of a Great Leader
1. The habit of no snooze
2. The habit of pre deciding
3. The habit of doing the hard right
4. Habit of you first leadership
5. Touching the line
6. One more rep
7. Fueling the fire
8. The habit of showing back up

Roll & Run

THE SCENE: 69 degrees & full humidity.
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:
SSH, Cherry Pickers, Windmills, Rockettes, Tempo Merkins, Sumo Squats, Tie-Fighters & X-Wings.
THA-THANG:
Started with 10 reps of Peter Parkers, a run up Baby Everest, a Man Maker at the summit and Jump Squats down Route 66.

Stopped to take a rock for Curls, OVHD Presses & Tricep Extensions (20 Reps each).

Camped out at the top of Circus Maximus with two (2) teams. One team ran, while the other team did a list of exercises. When the Team One returned from the run, they bumped Team Two to run. Team One did the exercises until Team Two returned. Rinse & repeat until the Q called recover. The runs were different, based on the role of a standard die.

The Runs:

  1. All The Way Around the Circus Maximus
  2. Don’t Step onto the Cloud
  3. Sanctuary
  4. Toilet Building
  5. Upper Parking Loop
  6. Water Cooler

The Exercises:

  • 10 – Burpees
  • 15 – Seal Jacks (4 – Count)
  • 20 – LBCs (4 – Count)
  • 15 – Peter Parkers (4 – Count)
  • 10 – Sumo Squats (4 – Count)
  • 15 – Hello Dollys (4 – Count)
  • 20 – Merkins
  • 15 – V-Ups
  • 10 – Lt. Dans
  • 15 – Gas Pumpers
  • 20 – Side Crunches (10 Each Side)
  • 15 – Boxcutters (4 – Count)
  • RINSE & REPEAT THE LIST

MARY:
No time for MARY.
COUNT-OFF & NAME-O-RAMA
We had 10 HIMs to include: Sawdust (Q), Matlock, Snitch, SlimShady, Coolio, Hands, Pacman, Rainbow, Crab-Legs & Waxjob
CIRCLE OF TRUST/BOM:
Took a reflection on a quote from Col. Jeff Cooper USMC (Ret.) that “Safety is something that happens between your ears, not something you hold in your hands.” Although this more focused on gun safety, the Q took moment to realize how sometimes we try to do everything we think God wants us to do, but don’t always stop to listen and let the Holy Spirit in to guide our actions for Him.
ANNOUNCEMENTS:
Need assistance in building Hardship Hill Obstacles.

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.

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.