F3 Knoxville

Cinder Blocks Rock!

THE SCENE
57 degrees, cloudy with a hint of Gloom at the DOG POUND

Welcome and Disclaimer

THE THANG
COP
LBAC x20 IC
Moroccan Night clubs x20 IC
Squats x20 IC
Imperial Walkers x20 IC
Imperial Squat walkers x20 IC
Monkey Humpers x20 OYO

Mosey to the Tennis Court with your Cinder Blocks.  Since YHC Woodshack on Q cannot run at the moment. I decided not to have the PAX run.

Partner Up for Lazy Doras (no running)

Lazy Doras
100 merkins -One partner does 10 reps while the other planks, then switch
200 LBC-P1 20 LBC while P2 holds legs 6 inches off the ground
300 squats-P1 25 squats while P2 holds Al Gore

Legs were fried, so why not Super 21’s with out beloved Cinder Blocks!

Super 21’s
Curls and overhead arm extensions.
YHCQ and the Pax were TOASTED after 11 so we modified “Omaha”!

11’s
1 sit up, bear Crawl across the tennis court 10 Body Builders, so on and so forth.

Due to time, THC wanted some 6 MOM so we modified back to COP for abs. From all the Body builders and Bear crawling, YHC got really dizzy and had to sit for a second. RATCHET “The Man” stepped up and helped get ABS going. THANK YOU Ratchet for looking out for me!

ABS – Dealers Choice
Dollies
Boat Canoe
Star Crunches

COT
Number-O-Rama and Name-O-Rama

BOM
Talked about my 9 Yr old asking me who I love more, him or God! It really threw me off guard when he asked that and I told him that I loved him more than God not knowing how to answer that questions without hurting his feelings or simply, I was not sure… My son told me that can’t be because God made us and that I should love God more. “WOW”!!!!!

Simple but Effective

THE SCENE
43 and clear

Intro and Disclaimer

THE THANG
COP
Side Straddle Hops x20 IC
Cherry Pickers x15 IC
Frontward Arm Circles x10 IC
Backwards Arm Circles x11 IC

Four Square of DOOM
Split up into 4 groups and complete all workouts around the square by descending from 15 reps to 1
Corner 1: Squats
Corner 2: American Hammers
Corner 3: Merkins
Corner 4: CMU shoulder press

Run the hill then repeat until finished

Cardiac Hill
Run the Hill x 2

Mosey back to the parking lot

COT
Count-off and Name-O-Rama

BOM
Psalms 56:3-4
Trust in God. Do not fear.

MOLESKIN
The PAX brought the heat this morning!! Everyone showed up ready to get better and everyone worked together to accomplish the beat down. Way to go men!

Core Day

THE SCENE
41 Degrees clear skies with little to no wind (Perfect Conditions)

THE THANG
COP
20 X SSH
10 X Arm circles forward
10 X Arm circles backward
15 Imperial Walkers

Mosey to the Abs of Pain LZ

Abs of Pain
Round 1:
(1)    Lap around Concord Marina (slow and stay together)
(2)    Diamond pushups alternating wide push-ups x 20.
(3)    Pickle Pounders x 20
(4)    Mule jump kicks x 20
(5)    Burpees x 20
(6)    Planks, middle, left arm, then right arm all together
(7)    Mountain climbers x 20 (in cadence)
(8)    Hello Dolly’s x 20 (in cadence)
(9)    Flutter kicks x 20 (in cadence)

Round 2:
(1)    Lap around Concord Marina (faster individual pace, but not sprinting)
(2)    Repeat 2-9 from round 1 but completed x 10.

Round 3:
(1)    Lap around Concord Marina (Fast as you can, individual pace)

Upper Body: Dealers Choice
(1)    Carolina Dry Docks
(2)    Shoulder Blasters (Thanks Ratchet)

COT
Number-o-Rama and Name-o-Rama

BOM
Our core was the theme this morning. We worked on our physical core and so we discussed and reflected on what is our mental and spiritual core. Encouraged the PAX to think about what their purpose is in life and to think about what drives us to do what we do each and every day?  We all get in a routine and stay busy, but what is it that we are trying to accomplish in our lifetime? What impacts are we having and who are we impacting? Are we here to build up a 401k nest egg and retire in Florida and have a little while dog and walk on the beach?

Prayer request for a friend/coworker of Frosty. The coworkers daughter has been saved and getting baptized and it’s convicting the rest of the family who is going through some tough challenges. Please lift them up in your prayers.

– Hydro

Gone In 60 Seconds…

THE SCENE
45 degrees and foggy

Welcome and Disclaimer given by P-nut

THE THANG
COP
Side saddle hops ICx20
Imperial Walkers ICx15
Squats ICx12
Forward arm circles ICx10
Reverse arm circles ICx10
Merkins ICx15
Burpees OYOx4

Gone in 60 seconds sequence
Military-style Merkins OYO for 60 seconds
Weighted squats OYO for 60 seconds
1 lap around parking lot

Weighted curls OYO for 60 seconds
Lateral jumps OYO for 60 seconds
1 lap around parking lot

Merkins OYO for 60 seconds
Weighted lunges for 60 seconds
1 lap around parking lot

Overhead press with coupons OYO for 60 seconds
Mountain climbers OYO for 60 seconds

Drive it like you stole it…
Formed 7 groups.  One member ran with a cinder block across the parking lot, completed a burpee, then returned the cinder block to the next in line. After passing off the concrete block, the runner then sprinted up the hill behind the parking lot before returning to the line.  All PAX not running did squats, crunches, mountain climbers and Al Gores while waiting to run.

Rinse and repeat 2x.

ABS: Dealer’s Choice
BBSU- High Heels
Bicycles- Quickbooks
Boat/Canoe- Ratchet

COT
Name-O-Rama: 39 brave souls, including 10 FNG’s.

BOM
P-nut reminded everyone that time is a precious commodity. Think about the power of 60 seconds and what you can do for someone in a minute. In one minute you can call or text a friend that’s struggling, call your parents and thank them for bringing you life, read a book to your child/niece/nephew. Most importantly, we can spend a minute in prayer for someone in need.

P-nut prayed us out.

MOLESKIN
The PAX came to work on this post-Easter Monday. Lots of spirited mumblechatter.

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!!