F3 Knoxville

All It Takes is All You Got…

CONDITIONS
42 and clear

Welcome & Disclaimer

THE THANG
Warm Up

  • SSH 25x (IC)
  • Diagonal Lunges 10x each leg(IC)
  • Dive Bombers 15x (IC)
  • Imperial Walkers 15x (IC)
  • Arm Circles Forward 15x (IC)
  • Arm Circles Backward 15x (IC)

ATMs
All done in order with no rest (without leaving plank position)

  • 15 Alternating Shoulder Touches (4-count IC)
  • 10 Tempo Merkins (down on the 1-2-3, up on 4 IC)
  • 10 fast Merkins (single count IC)

Rinse and repeat 4x

Leg-Blaster
All done in order with no rest

  • 15x air squats (single count IC)
  • 16x in-place lunges (8x each leg IC)
  • 16x jumping lunges (8x each leg IC)
  • 10x squat jumps (single count IC)

Rest for 10 count then rinse and repeat 2x

Mosey to the field behind the baseball diamonds just under the four trees.

Nickel and Dime Hill Runs
Battle Buddies alternate between…

  • 1st Battle Buddy bear crawls to the ditch and does 5 burpees, runs up the hill and does 10 star jumps then runs back (2nd does flutter kicks)
  • 2nd Battle Buddy bear crawls to the ditch and does 5 burpees, runs up the hill and does 10 star jumps then runs back (1st does flutter kicks)

Rinse and Repeat 4x

Jump Relays
Work with your Battle Buddy to get your cone across the line and back

  • Step 1: Perform 5 Burpees, 5 Diamond Merkins and 10 BBS while Battle Buddy holds plank
  • Step 2: Pick up the cone and jump (double footed) one pace forward. Put the cone down behind the heel of the foot and run back to Battle Buddy.
  • Step 3: Battle Buddy performs Steps 1 and 2
  • Step 3: Repeat steps 1, 2 and 3 until the cone has been brought across the far line and back.

Mosey to parking lot via Cardiac Hill

Merkin Cashout
10 Rounds of merkins.  Complete AMRAP in 10 sec, rest 10 sec, AMRAP in 9 sec, rest 9 sec all the way to 1.

ABS
Hello Dolly 25x IC
Side Crunches 15x each side IC
American Hammers 15x 4ct IC

COT
Count-O-Rama & Name-O-Rama

BOM
The battle to get better physically, mentally and emotionally begins in the mind.  What we focus on shapes what we become.  Paul gave us some powerful words to help guide us as we seek to be HIMs:
Philippians 4:8
Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

MOLESKIN
16 men made their way to The Asylum to do a little work before celebrating Easter Weekend.  As always the men gave their all to the workout and to each other. Tclaps brothers!!

 

The Trail of Tears

CONDITIONS
44 and clear

Intro and disclaimer

THE THANG
COT
Side straddle hop
Squats
Mountain climbers
Rockettes
Front arm circles
Back arm circles

Mosey over to the Trail of Tears

Trail of Tears
5 laps with descending reps of the following exercise after each lap!
1. Merkins
2. Carolina Dry Docks
3. Squats
4. Big Boy Sit-ups

Mosey back to the parking lot

Shoulder circuit

Dealers choice Abs

COT
Count off & Name-O-Rama

BOM
“Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.”
‭‭1 Corinthians‬ ‭9:24-27‬ ‭

MOLESKIN
The PAX conquered the trail of tears and never looked back. Each man came out ready to work and get better this morning.

 

Coupons for Everyone!

CONDITIONS
48 and clear

Welcome and Disclamer

THE THANG
COP
Side Stradle Hops x20 IC
Windmill x12 IC
Shoulder Stretch 10 seconds each
Squats x 12
Merkins x10 IC

Count off for 2 groups

Mosey to baseball field fence

Sprint up hill to first cone in parking lot. 5 jump squats. Sprint to second cone. 10 merkin with a row (with merkin). Sprint to third cone. 10 Al Gore with a push (with cinder block). Second time through is the same except back pedal up the hill. 3rd time is bear crawls. Department stores until all are done.

Mosey to parking lot hill. Each team with 9 cinder blocks

11s up the hill as a team. Must carry all cinder blocks and bricks as a team. Diamond merkins at bottom. Burpees at top.

PAX finishes with 10 diamonds and 1 burpee as a whole PAX.

Mosey back for ABS

ABS
American Hammer x20 IC
Hello Dolly x20 IC
Never Cross Dolly x24 IC

COT
Count off and Name-O-Rama

BOM
1 Chronicles 28:20—The Lord declares us to be strong and courageous and to act. We are often paralyzed by fear of failure and expectations and it keeps us from acting. The Lord promises He will be with us until the completion of the service of His kingdom. Our actions serve his Kingdom, and we have to be courageous in order to be HIMs for His kingdom. We are like Peter trying to walk on water. When we take our focus off of His constant support, we lose our courage and we begin to falter, unable to serve Him. It is our honor to be apart of His story and to serve His kingdom. All we have to do is be courageous and act.

MOLESKIN
PAX came in ready to work and started off hump day right with some sprinting and a mix of workouts. Finished the day crushing the hill while carrying coupons together as a group. Finishing the 11s on the hill could not have been done alone, and the PAX came together to encourage each other through a tough workout. Woodshack finished it off with a new brutal ab workout, the “Never Cross Dolly”.

Submitted by Bookworm

Tuesday Rise ‘n Grind

CONDITIONS
32 and clear
F3 Intro and Disclaimer

THE THANG
COP
Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Hand Release Merkins x 15 IC
Squat x 15 IC
Easy Mosey loop

Shoulder Blaster
10x Forward Arm Raise, thumbs up
10x Forward Arm Raise, thumbs down
10x Forward Arm Raise, thumbs up on the way up, thumb down on the way down
10x Lateral Arm Raise, thumbs up
10x Lateral Arm Raise, thumbs down
10x Lateral Arm Raise, thumbs up on the way up, thumb down on the way down
10x Lateral Arm Raise to cross overhead, thumbs up
10x Shoulder Press

Mosey Loop, sprint back

Circuit 1
Weighted Lunge 10 IC
Hand Release Merkins 5 IC
Weighted Lunge 10 IC
Hand Release Merkins 5 IC
Weighted Broad Jump 5 IC
Hand Release Merkins 5 IC
Weighted Broad Jump 5 IC
Hand Release Merkins 5 IC
Cusack walk with Coupon
Hand Release Merkins 5 IC

Easy Mosey Loop

Circuit 2
21 Weighted Thrusters
400m Run
15 Weighted Thrusters
400m Run
9 Weighted Thrusters
400m Run

ABS
Mary
Dealer’s Choice
Run circles with Sandbags 2x each man

BOM
One of the legs of Leadership is Trust.  It takes significant effort to build it and almost anything can erode it in an instant.  Reminder to earn the trust of those around you daily!

Welcome Back from Spring Break!

CONDITIONS
32 degrees and clear

Intro and Disclaimer

THE THANG
COP
Side Straddle Hops x 15 (IC)
Rockettes x 15 (IC)
Mountain Climbers x 15 (IC)
Windmills x 10 (IC)
Arm Circles (Forward and Back) x 10 (IC)

Mosey to Start of Route 66

Route 66
11 Cones – 5 Exercises starting at 1 rep at the first cone and going up to 11 at the 11th cone:
1. Merkins
2. Squats
3. Dry Docks
4. Tuck Jumps
5. Diamonds

Mosey to Cardiac Hill

Core Cardiac Hill
Beginning of hill – Heel Grabs x 15
1st Switchback – Pickle Pounders x 15
2nd Switchback – Uphill BB Situps x 15
Before little hill at top – Box Cutters x 15
At top – Flutter Kicks all together x 20 (IC)

Do it a second time.

Mosey back down to the parking lot

COT
Count off and Name-O-Rama (30 PAX)

BOM
John 11:25-26 – With Easter this coming weekend, it is important for us to live in the reality of the Easter message, the greatest event to ever happen in history. No matter what you believe or where you live on this earth, we all struggle with the reality of death. We see it and experience it, and it is hard to grapple with. The only thing that gives us hope is that Jesus Christ came to die and defeat death. Through his Resurrection, we are able to experience life in Him for ever and ever. We don’t have to experience eternal death because of what Christ did for us. Let us celebrate that forever and seek to live out of that each day.

MOLESKIN
After many PAX had just come back from travels on Spring Break, it was fitting to send them right back out on a Route 66 work out. The PAX crushed it even through a relapse into some gloomy winter weather and started the week off strong.

Bandwagon and Goose