F3 Knoxville

Greatest Hits of 2015

“The Greatest Hits from F3 Knoxville 2015”
This was a workout made up of some of the greatest hits from the Qs of 2015

Conditions – 28 and clear

COP
SSH in 50X IC (c.o. Dooley)
10 Burpees every minute for 8 minutes (c.o. Mr. Bean)

THE THANG
Square of Doom (c.o. Captain Crunch)
Bear crawl one length of the square and hit 25 scissor kicks on a 4 count (IC) at the corner
Lunge the second side of the square (c.o. Roadshow) and do 10 partner “Squirkins” (c.o. Edit)
Reverse crab walk the third side of the square (c.o. Quickbooks) and in the corner do 20 Big Boy sit ups
Lunge the 4th side of the square and finish in the corner with 10 burpees

Dora’s (c.o. Creeper)
Grab a partner and do 100 Merkins together. One partner busts out the Merkins while the other partner runs down the length of the parking lot and back. Switch, rinse, repeat!
Same drill but with 150 little baby crunches between the two partners.
One more time with 40 burpees between partners

All American ABS (c.o. P-Nut with honors to Peyton Manning)
Hello Dolly’s – 16x IC
Rosalitas – 16x IC
Heals to Heaven – 16x IC
Pickle Pounders – 16x IC

COT
Name-o-Rama – Barbie

BOM
Pickle shared “What If” by Rudyard Kipling

MOLESKIN
Great look back on 2015 and some of the things that have made The Asylum such a special place. We had 34 PAX and 2 FNGs.  Now it’s time to look ahead to 2106 and blow it up!

2016…Meet the Men of F3 Knoxville!!

CONDITIONS:
25 degrees and gloomy!

THE THANG:
F3 Intro, disclaimer and welcome to FNGs

COP:
2 laps around the parking lot (OYO)
Side Straddle Hops (IC) – 32x
Circle Burp (IC) (PAX in attendance)
Get Lucky (IC to Song, hold Al Gores and do merkins for every “Get Lucky”)

Mosey to far open field and hill (Indian Trot to far-field – stick together!)

Field Work:
WHAMO Lunge Walks / Sprints (10x)
1 PAX throws WHAMO Frisbee and the rest of the PAX sprints in the direction of the throw until the Frisbee hits the ground, then they do lunges to the Frisbee.  When all the PAX get to the Frisbee another person throws it and you do it all over again.  Rinse and repeat 10X.

Jacob’s Ladder:
Run up the hill, at the top do 1 burpee and run back down.  Run back up the hill and do 2 burpees.  Rinse and repeat to 7 burpees.

Tunnel of Love:
All PAX gets shoulder to shoulder in the plank position.  Then men take turns crawling through the plank bridge and assume a plank on the other side until all PAX are through (all PAX in attendance…including Slide Rule!).

Hill Side Clock Merkins:
Everyone grabs some space on the hill side and hits the plank position.  Then it’s time for merkins at 12 o’clock, 3 o’clock, 7 o’clock, 10 o’clock, and 12 o’clock

Mosey back to coupon stack (Indian Trot – stick together!)

Pick up 2 coupons each and head back to the parking lot.
Thrusters 23X IC
Bent-Over-Rows 4-count 19X IC
Return coupons and come back to parking lot for Abs

MARY:
Part 1:  Dolly / Rosarita / LBC / Dying Cockroach  (15X each IC)
Part 2:  Low Flutter / High Flutter / Knee Ups / Bicycles / Hold Plank (Q preference)

COT
Name-O-Rama

BOM
Ratchet – Make 2016 the year you get better and give your live to others

MOLESKIN
Great start to the new year, PAX of 32 including 5 FNGs.  It was a chilly morning, but Ratchet and Woodshack kept the PAX moving.  Mumblechatter was high and the PAX was fired up to get 2016 started.

ANNOUNCEMENTS
F3 250 and F3 200…Make the commitment!
Additional workouts added to The Asylum this week: Thursday, 5:45pm-6:30pm; Friday, 5:30am-6:15am
New AO: Start applying the EHs, we will be starting a new AO SOON!  Looking to move west into Farragut and then east closer to downtown…more details to come.

We don’t stop when we’re tired, we stop when we’re done!

Conditions – 48 and clear

THE THANG
COP
Side Straddle Hops – x20
Dive Bombers – x10
Imperial Walkers – x20
Arm Circles Forward – x10
Arm Circles Reverse – x10
2 Laps around the parking lot

Mosey to sidewalk along the long side of the parking lot

Suicides (done the long length of the parking lot)
Run to first cone – x10 Diamond Merkins
Run to second cone – x10 Reverse Lunges (each leg)
Run to Third cone – x10 BBS
Rinse and repeat for 10 minutes non-stop

Mosey to softball field and bleachers

Bleachers
Step up to the first step and perform an air squat, then to the next step and perform an air squat and so on all the way to the top. Turn around and step down and perform an air squat with each step all the way down.  At the bottom, 5 jump squats.  Rinse and repeat for 5 minutes non-stop.

Mosey over to parking lot

Countdowns: 10 to 5 to 10
Start with 10 merkins then roll over and do 10 4 ct. flutter kicks.  Roll over to your stomach and do 9 merkins then roll over for 9 4ct. flutter kicks all the way to 5 reps each.  After 5 reps, do 6 merkins, then 6 4ct. flutter kicks increasing one rep back up to 10.

Abs: Dealers Choice
Department Stores (2nd floor = full plank, 1st floor = 6 in plank, Basemen = chest on the ground, arms and legs up) – Ratchet at his discretion
Froggy Crunches – x15 – Quickbooks
Throwdowns – x10 each – Tea Party
Hello Dollys – x15 – Roadshow

COT
Name-o-Rama
3 FNGS – Boulder, Extraction and I-Beam

BOM
YHC shared a reflection on Psalm 90:12, “teach us to count our days.”  We are passing away, but the impact we can have on those we love, our neighborhood and city is eternal!

MOLESKIN
Inspired! That’s how YHC feels leaving #TheAsylum every morning.  Just over a month ago most of these men didn’t know each other, and to now see and hear them pushing and encouraging each other to get better…what other word can I use but inspired.

The PAX in Knoxville came out this morning and a crushed a non-stop 45 minute workout and a few even stayed after for an OTB 2 mile run. Each man gives his all for the man to his left and to his right, and that’s what it’s all about. Knoxville will never be the same!

Strength and Honor,
Cap’n Crunch

All-American Workout; UT Bowl Week Edition…

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)

Soggy, Post-Christmas Smackdown…

Conditions: 60 degrees, wet and rainy

THE THANG
Warm Up:
Side Straddle Hop x 20
Merkins/Push-ups x 10
Prisoner Squats x 15
Imperial Walkers x 15

Tour of the Parking Lot:
Bear crawl along the first side, lunge along the second side, bear crawl along the third side, then lunge along the final side (each side app. 20 yd)

Mosey to get coupons (two paver stones) then mosey to hill

Hill Work:
Got into groups of 3 for 5 rounds each of…
1 start at top with pavers, 2 at bottom.  While first person is running to the top of the hill the person at top is doing squats with blocks above head.  Person at the bottom is doing renegade rows with pavers.  All group members do 5 rounds.

Mosey to soccer fields with coupons.

Soccer Field Relays:
Same groups of 3 for 5 rounds each of…
First person takes the pavers and sprint to the other side of the field (app. 100 yd), does 10 curl-to-overhead press with pavers, leaves them there and sprints back.  While waiting two people alternate mountains climbers and speed squats.  Next person sprints and does 10 curl-to-overhead press and team alternates until all member have done 5 rounds.

Push-ups to 50:
15 standard
15 pike/dry dock
15 diamond push-ups
10 dive bombers

Mosey back to parking lot with pavers

Abs – Dealer’s Choice:
Flutter Kick – 15 count IC- Crawdad
Hello Dolly – 20 count IC – Roadshow
Russian twist – 20 count IC – Cap’n Crunch

COT led by Roadshow
Name-o-Rama
“Man in the Mirror” poem by Dale Wimbrow

BOM led by P-Nut

Moleskin
No amount of holiday indulgence could keep the men of Knoxville from getting work done in the wet, post-Christmas gloom this Saturday.  All the sitting and feasting of the past couple of days left the men hungry to get moving.  It was a great morning with Roadshow up for his VQ.  There were 7 FNGs and a couple of F3 brothers from other cities.  We worked hard, got better physically and then 19 headed to Coffeeteria at a local Panera Bread to workout the 2nd F.

The PAX in Knoxville continues to fan the flames and put the EH on the sad clowns of K-town. This group is passionate and hungry.  The PAX looks forward to 2016 (more workouts, new AOs, CSAUP events…) and continuing to give away what was given to us…F3 COUNTS!!

Strength and Honor,
Cap’n Crunch for Roadshow