F3 Knoxville

Category: Asylum AM

Founding AO

Cheat Sheet Tabtas

THE SCENE: Raining cats and dogs
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Today’s workout is called the tabtas, this working consist of doing each exercise hard for 20 seconds rest for 10 sec and start right back with this as one team so we fight through this together.  Do 8 rounds of each exercise 4 minutes total per exercise.

  • Mericans
  • LBC’s
  • Burpees
  • Mountain Climbers
  • Flutter kicks
  • Cheatsheet Cherry pickers
  • Walking lunges
  • Side straddle hops
  • High Knees

COUNT-OFF & NAME-O-RAMA
17 PAX

CIRCLE OF TRUST/BOM:
In 2013 I was robbed(some childhood friends set me up).  This let me to find F3.   Conclusion is I don’t go out any more and nothing good happens after midnight.  God lead me to be a HIM and pour back into the kids at my Alma mater, i mentor the Bearden BB and some FB me being an ex college FB player, thats my way of giving back amen!  

 

Declare who you will follow!

THE SCENE: 70 and Cloudy
F3 WELCOME & DISCLAIMER 

WARM-O-RAMA:
SSH, Imperial Squats, Merkin Jacks, John Travolta, Baby Arm Circles, Seal Claps, Squat Kicks
THA Thang:

  • Two laps around parking lot of follow the leader (skip, lunge, Bernie, side shuffle
  • Number off 1-4 Four Corners: 20 curls w Babies-bear crawl to next corner, 20 MTN Climbers-broad jump to next, 10 Man Makers w Bricks-duck walk to next, 20 Jimp Squats-sideways bear crawl all 2 x Around
  • Quick two line Mosey to new Soccer field and do laps around field w battle buddy in the opposite direction when meeting drop and do 20 Patty cake merkins continue around when meet again do 20 patty cake big boys , R and R
  • Mosey to new path every light do 2 burpees x 10
  • mosey back to AO at baseline Doras with prisoners and 20 Dry Docks
  • Circle up Cock roach x 15 merkin Jacks x 10 Step Ladder x 15, Squat Jumps x 20

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Joshua 24:15 As for me and my house we will serve the Lord! So I challenge you to make your declaration on who you will chose to serve.
MOLESKIN:

ANNOUNCEMENTS:
None

About time

  • THE SCENE: 69 degrees.  Overcast, but humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Baby arm circles (4 ct) x 15 forward/back

Overhead claps (4 ct) x 15

Overhead Air Press (4 ct) x 15

A little of this/that and Michael Phelps

SSH (4 ct) x 20

Hamstring stretch

Body Builders x 5
THA-THANG:

  • Mosey to Big Ball.  Morning Call:  Pax line up in plank, 1st Pax completes 5 pull-ups while remaining Pax completes 5 Merkins, repeat until all Pax have completed pull-ups.
  • Mosey to steps behind engineering building.  7’s with 4 ct flutter kicks and burpees.
  • Mosey to steps below biology building.  Split into groups of 3.  1st member half way up steps performing exercises with coupon (Rd. 1 alternate Mr. Incredibles x 10 and overhead press x 15, Rd. 2 Squat press x 15 and Curls x 20, Rd. 3 Bent Row x 15 and tricep extensions x 15).  2nd member at far side of the bridge performing ab exercises (Rd. 1 Alternate Flutter kicks (4 ct) x 15 and LBC x 15, Rd. 2 American Hammers (4 ct) x 15 and WWII sit-ups x 15, Rd. 3 Hello Dollys (4 ct) x 15 and Heels to heaven x 15).  3rd member running between group 1 and 2 with 3 burpees halfway across bridge.
  • More planned but out of time.  Mosey back to AO.  No time for Mary.

COUNT-OFF & NAME-O-RAMA
10 strong.  No FNGs. Bob Ross and The Voice were also in attendance.
CIRCLE OF TRUST/BOM:

We accomplished a lot of work in a short amount of time today.  We all have limited time and countless demands for it.  We can accomplish great achievement when we are present, focused, and engaged.

I want to specifically address time with our families.  Summer is a time we frequently have more time to devote to our families.  Schedules are less full, we have vacations, kids have later bedtimes.  Future moments are not guaranteed.   I encourage you to make these moments count.  Be present, engaged, and focused.

“We all make time for what we feel is important in our lives.” Anonymous

At the end of your life, you will never regret not having passed one more test, not winning one more verdict, or not closing one more deal. You will regret time not spent with a husband, a friend, a child, a parent.

“The bad news is time flies. The good news is you’re the pilot.” Anonymous

Battle Buddy Beatdown

THA-THANG:
Round 1 (x3):

  • Buddy Presses x10
  • Buddy Lateral Raises x10

Round 2 (x3):

  • Pull-ups x10
  • Buddy Leg Throw-downs x10

Reverse Indian Runs

Push-up Ring of Fire

 

Longest Day (Be A Man)

THE SCENE: 70 Degrees with 85% Humidity. Beautiful sunrise on the longest day of the year.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x25 IC
  • Tempo Merkins x15 IC
  • Freddie Mercury’s IC
  • Little baby arm circles forward/reverse x12 IC
  • SSH x 20 IC

THA-THANG:
Mosey to rock pile next to the Asylum.

Pick out a rock and don’t drop it until you’re done with 3 sets of:

  • 20 curls
  • 20 shoulder press
  • 10 american hammers (4 count)

Mosey to playground:

  • 11’s: Catalina Wine Mixers and Dips

Mosey to picnic tables:

  • 5 SETS:  Grab a partner and switch off between 10 table rows and wall sits.

Mosey to playground:

  • 40 flutter kicks (4 count) – in cadence
  • 25 Hello Dolly (4 count) – in cadence
  • ABC’s

Mosey to parking lot AO — full length parking lot lunges and bear crawl back.

COUNT-OFF & NAME-O-RAMA:

7 Men for a Thursday: Gibbler, Husker, Possum, Full House, Umbro, Cosmo, SlimShady

CIRCLE OF TRUST/BOM:

What does God say about being a man?  Millennials are picked on for being soft (which they are), but God’s definition of a man is not how we typically visualize a “real” man.

I Corinthians 13:4

I Corinthians 13:11

I Corinthians 16:13-14