F3 Knoxville

Author: F3 Knox

Another Sunday at The Asylum…

THE SCENE
75 and sunny

Welcome & Disclaimer

THE THANG
COP
SSH IC x 20
Union Busters (AKA Imperial Squat Walkers) IC x 10
Merkins IC x 15

Mosey to road and find partner

DORA 1-2-3
Merkins x100
BBSU x200
Squats x300

Mosey to dugouts

CINDY (AMRAP for 20 minutes)
Pull-ups x5 (modify w/ dry docks or shoulder presses)
Merkins x10
Squats x15

LA LA LEGGY
Squats x 20
Lunges x 20
Drop lunges x 20
Squat jumps x 20
Calf raises x 20

Mosey to beginning AO
Abs
Captain Thor x7

Cash out with Cap’n Crunch, 1 round of  ATMs

COT
Number off and Name-O-Rama

BOM
We’re failures as men if we do not love our wives and children. The legacy we leave behind is dependent on how we handle the first two rings of #Concentrica. As Christians, we’re called to live a life worthy of our calling (Ephesians 4).

 

MOLESKIN
On a warm day, the PAX stayed disciplined and completed some high intensity workouts with little rest. Morale and the temperature climbed as we got better together at #TheAsylum. We were happy to have an FNG and Little Mike from Charlotte.

Remember (21)

THE SCENE
65 and Foggy

Welcome and Disclaimer

THE THANG
COP [Gus & Cap’n Crunch]
SSH x21 (IC)
Imperial Walkers x21(IC)
Dive Bombers x21 (IC)
Arm Circles Forward x10 (IC) & Backward x11(IC)

Partner up with a Battle Buddy for the duration of the workout.

Mosey to flag pole between the baseball fields.

Team RWB – 21 Guns [Gus]
21 minutes AMRAP
– 400 meter run (from flag pole to far baseball field and back x2)
– 9 Pull-ups (in dugouts)
– 21 pushups (on sidewalk near dugout)
– 21 box jump (on picnic tables under the covered area)
– 15 burpees (at the flag pole)

Mosey to front of Lakeshore Park, first parking lot.

Runs and Rounds [Cap’n Crunch]
Gather in the parking lot. We will do 6 rounds of 1 minute sets of exercises building in a pyramid fashion (i.e R1 = 1min of 1 exercise, R2 =2 min of 2 exercises, R3 = 3min of 3 exercises, etc.). After each round, run to the far tree (app 45 yards) and do a burpee corresponding to the round you are on then run back.

R1: Pikes
R2: Pikes, Narrow Squats
R3: Pikes, Narrow Squats, Lance Armstongs,
R4: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins,
R5: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins, Side Lunges
R6: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins, Side Lunges, 4ct Flutter Kicks

Total time = 21 minutes
Total burpees = 21

Mosey across the street to East Tennessee Veteran’s Memorial Cemetery

COT
Number off & Name-O-Rama

BOM
G6 shared about the Tomb of the Unknown Solider.  He then prayed and we ended with Taps.

MOLESKIN
31 PAX including 1 FNG came out to a gloomy Asylum to get better and honor the men and women who have fallen in battle.  We took on the Team RWB 21 Guns challenge and added some more for good measure (if it doesn’t challenge you it won’t change).  The highlight of the morning was moseying to the East Tennessee Veteran’s Memorial Cemetery.  We made our way to the top of the main hill and circled up for the COT.  Men who have lost friends and family during battle shared their names, branch of service.  We then had our PAX’s own Wardaddy G6, himself retired Air Force, share during the BOM and lead us in prayer.  We ended our time with a moment of silence and the playing of Taps.

It was a great morning.  As men arrived a thick fog settled over the park and it set the mood perfectly.  This was a special morning.  The men went hard and no man was left behind…just as it should be.

The Coupon Death March

THE SCENE
65 and clear

Welcome and Disclaimer

THE THANG
COP
Side straddle hop x20  (In Cadence)
Rockettes x10  (In Cadence)
High Knees x20 (In Cadence)
Baby Arm Circles Forward x10  (In Cadence)
Baby Arm Circles Backward x10  (In Cadence)
Dry Docks x20 (on own)

The Coupon Death March
Description: Running up the hill by AO and down cardiac hill with coupons. 7 exercise stations along the way. Then, reverse it, doing same exercises on way back. 1 lap is when you’re back at coup stack. 2 laps total (Audible called after 1st lap for time, exercises cut to x10 and stopped at burpees).

Station 1: Coups Stack
Exercise: Merkins w/ rows (each arm) x15

Station 2: Parking Lot
Exercise:

Station 3: Gate
Exercise: Big Boy Sit-ups w/ coupon x15

Station 4: Top of Cardiac Hill by Benches
Exercise: Burpees x15

Station 5: Upper Switchback
Exercise: Big Boy Sit-ups w/ coupon x15

Station 6: Low Switchback
Exercise: Squat & Press w/ coupon x15

Station 7: Base of Cardiac
Exercise: Merkins w/ rows (each arm) x15

 

Return coups. Mosey to grassy area between pavilion and ball field. Line up and number off: 1s, 2s, 3s

Bermuda Triangle
Description: 3 groups at different spots each doing 15 reps. When done, rotate to next spot.

Group 1 – Pavilion
Tricep Dips on Benches x15

Group 2 – Dugout
Pull-ups x15

Group 3 – Curb by stairs
Box Jumps x15

Abs
Superman / Bananas on Q
Pickle Pounders x20 (IC)
Planks 60 seconds

COT
Number off and Name-O-Rama

BOM
John 13 – Jesus washed his disciples feet. Real men serve others. A mark of a man is to serve others. To carry the burden, physically, but emotionally and spiritually as well. To give credit and take the blame. To love the annoying guy at work. To do the hard thing when you just really don’t want to. Remember Jesus – God of universe – laid aside his glory to serve others. Let’s do the same, brothers!

MOLESKIN
It’s getting warmer, but the PAX keeps on doing work!  It was brutal running Cardiac Hill with coupons, but not only did everyone make it they made sure the men on their left and right made it as well.  Great morning and great way to get ready for the holiday weekend!

The Summit

THE SCENE
63 and Clear

F3 Welcome and Disclaimer

THE THANG
SSH x20
Tempo Squats x15
Cherry Pickers x10
Rockettes x10
Forward and Backwards Arm Circles x 10

*** Mosey to Cardiac Hill***

Cardiac Stations
2 Rounds
Bottom: Carolina Dry Docks x 20
***Forward Bear Crawl***
1st Switch Back: 30 BBS
***Backwards Bear Crawl***
2nd Switch Back: 15 Frog Jumps
*** Sprint to Top***
Top: 20 Hello Dolly’s

Rinse and repeat.  Finish at the TOP on the 2nd round

***Mosey to the Summit***

Elevens
Start with:
1 Push up at the bottom and 10 Squats at the top

***Back to the AO for Abs***

COT
Count off & Name-O-Rama

BOM
The end result of our worries and fears is in Gods hands, so why fear or worry about something that has been already covered with his love.
MOLESKIN
The PAX was ready to face their fears and conquer “The Summit” this morning and we conquered it together. We got better today!

Plunger’s Revenge…

THE SCENE
43 and Clear

Welcome and Disclaimer

THE THANG
COP
Side-straddle Hop x20 (IC)
Imperial Walkers x15 (IC)
Rockettes x 10 (IC)
Blast-off Merkin x15 (IC)
Baby Arm Circles Forward x10 (IC)
Baby Arm Circles Backward x 10 (IC)

Line up on the curb on one end of the parking lot

Parking Lot Runs
Jump Squats x25
Dragon Walk across parking lot

Dry Docks x25
Mario Lunges across parking lot

Merkins x25
Backwards Bear Crawl across parking lot

Mountain Climbers x25 (4-count)
Duck Walk across parking lot

Mosey to bottom of Everest

Mt. Burpee
10 Burpees
Run up and down Everest
9 Burpees
Run up and down Everest
8 Burpees
Run up and down Everest
continue until Q calls time

Mosey back to AO

Abs
Sit ups x30 (IC)
BOM
“You can’t worship God as a means to anything. That is, the affections of the heart for God are an end in themselves.” -John Piper
MOLESKIN
21 PAX got up to “punch Friday in the face.” The workout proved to be pretty difficult, but the PAX worked well to encourage each other throughout the morning. Not much mumblechatter on Everest, but I assume that’s because no one could breath (including myself). Lots of sitting at the end of abs indicates a solid beatdown.