F3 Knoxville

All-American Workout; UT Bowl Week Edition…

Asylum
Workout Date: 28 Dec 2015
QIC: P-Nut

Conditions: 64 degrees, foggy.  Rain commenced 30 minutes into workout

THE THANG
F3 disclaimer
Welcome to the FNG’s

Warm Up
Side Straddle Hop x 20
Calf raises x 20
Squats x 20
Imperial Walkers x 15
Arm circles forward x 20
Arm circles reverse x 20
Tour of the parking lot; mosey over to brick pile for two coupons and return to parking lot

Introduction of 1st All-American: Peyton Manning #16…chest emphasis
Elevated merkins on coupons x 16
Unbalanced merkin; left side x 16
Unbalanced merkin; right side x 16
Chest flies with coupons x 16
Chest press with coupons x 16
Diamond merkins x 16
Carolina Dry Docks x 10

Mosey back to brick pile to return coupons; mosey to hill

Introduction of 2nd All-American: Reggie White #92…leg and core emphasis
PAX paired up for 9 runs up the hill with 2 burpees at the top; alternating turns with non-running partner doing squats at the bottom of the hill.  Planks by finishers until all PAX completed activity

Mosey to pavilion

Introduction of 3rd All-American: Johnny Majors #45…leg emphasis
Step ups on bench x 40 plus 5 depth charge squats (total 45 reps)

Introduction of 4th All-American: Eric Berry #14…arm and leg emphasis
Tricep dips off the bench x 14
Lunges x 14
And to commemorate Eric Berry’s epic recovery from cancer to return to the 2016 Pro Bowl, the PAX participated in a bear crawl back to the parking lot

ABS: Dealer’s Choice
Hello Dolly x 25 IC by Barbie
Not So Lazy Boy by Dimples
American Hammer/Russian Twist x 25 by Bandwagon

COT led by P-nut
Name-o-Rama
Short talk on what it takes to be an All-American by P-nut

BOM led by P-nut

MOLESKIN
This PAX showed up early and ready to work. Lots of positive mumblechatter from these men as spirits were high. The rain in the later portion of the workout seemed to energize the PAX. There was an inspiring testimony given by a F3 brother visiting from Greenwood, South Carolina (Pot Hole) which ended the workout on a high note.

This PAX knows how to work. Looking forward to seeing what the new year brings for this engaged PAX.

Strength and Honor,
P-nut (Submitted by Cap’n Crunch)