F3 Knoxville

Category: Asylum AM

Founding AO

Kraken and Everest

THE SCENE:

40°F, with a light misty

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Covered by Barbee while I finished setting up the Kraken…
THA-THANG:

The Kraken

Spread out to 8 cones.  Complete exercise at that cone and run around the cones counter-clockwise to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop or until time is up.

  • Cone 1 – Dry Docks x30
  • Cone 2 – Narrow Squats x30
  • Cone 3 – 4ct Flutter Kicks x20
  • Cone 4 – Star Jumps x30
  • Cone 5 – 4ct Shoulder Taps x20
  • Cone 6 – Reverse Lunges (each leg counts as 1) x30
  • Cone 7 – 4ct Hello Dollys x20
  • Cone 8 – Smurf Jacks x30

Mosey to Everest

21s- Merkins at the bottom and squats at the top

COUNT-OFF & NAME-O-RAMA
25 PAX
CIRCLE OF TRUST/BOM:

Joy of Restoration
“In the beginning, God created the heavens and the earth.”
‭‭Genesis‬ ‭1:1‬ ‭ESV‬‬
http://bible.com/59/gen.1.1.esv

Then sin happened and now everything here is different from what it was originally intended to be.

Christmas marks the beginning of the restoration.

“The wilderness and the dry land shall be glad; the desert shall rejoice and blossom like the crocus; it shall blossom abundantly and rejoice with joy and singing. The glory of Lebanon shall be given to it, the majesty of Carmel and Sharon. They shall see the glory of the Lord, the majesty of our God.”
‭‭Isaiah‬ ‭35:1-2‬ ‭ESV‬‬
http://bible.com/59/isa.35.1-2.esv

MOLESKIN:
The guys were very gracious as I was a little late getting to the start point.

It’s Christmas Time at the Asylum

THE SCENE
23 and Clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA
SSH x30 4ct IC
Merkins x15 4ct IC
High Knees x15 4ct IC
Squats x15 4ct IC
Baby Arm Circles Fwd x15 4ct IC
Baby Arm Circles Bwd x15 4ct IC

Mosey along Greenway to the base of the Asylum and road

 

THA-THANG
F3 Christmas Tree

Start with the base of the tree, Route 66.

Along the Greenway at the front of the Asylum.  At the first light pole perform a Candlestick Burpee (at the end of the burpee, jump up like a candle, with hands straight up hands clapped above your head).  Add 1 rep at each successive light pole until you get to 11 reps.  When finished, run back to the beginning and plank until the 6 arrives.

Mosey to the rock pile behind the Asylum.  Grab a rock and perform the following exercises.  In between each round, run down to the tree and back:

  • Round 1 (x15 reps of each): Narrow Squats, Bent Over Rows, Forward Lunges, Overhead Press, Jump Squats.
  • Round 2 (x20 reps of each): Narrow Squats, Bent Over Rows, Forward Lunges, Overhead Press
  • Round 3 (x25 reps of each): Narrow Squats, Bent Over Rows, Forward Lunges
  • Round 4 (x30 reps of each): Narrow Squats, Bent Over Rows
  • Round 5 (x35 reps of each): Narrow Squats
  • The Star: 40 Merkins.

Mosey to the front of the Asylum, stop at the orange cones.

 

Elf Runs
In order for the big guy to have a successful night, the elves have to be ready to move fast and do some work.  Elf runs are one of their key off-season training tools.

Set up like suicide runs with a baseline and 5 cones in a row.  Run to the furthest cone and back, do 10 merkins. Then run to the second furthest cone and back do another 10 merkins. Rinse and repeat for each of the cones.

Mosey to hill on the right side of the Asylum.

 

The Grinch’s Legs
We all want the strength the Grinch gets when he saves Cindi on the sleigh right?  Perform the following, then run to the top of the hill and touch the curb

  • Jump Squats x10
  • Side Lunges x 10 each side
  • Reverse Lunges x10 each leg

Rinse and repeat.

Mosey to the SP

 

MARY
American Hammers x20 4ct IC
Hello Dolly x20 4ct IC
Side Crunches Rt x20 4ct IC
Side Crunches Lf x20 4ct IC

 

COUNT-OFF & NAME-O-RAMA
9 PAX

 

CIRCLE OF TRUST/BOM
Deuteronomy 30:19 – “This day I call the heavens and the earth as witnesses against you that I have set before you life and death, blessings and curses. Now choose life, so that you and your children may live“

This morning got up and enjoyed the crisp air with great men under a beautiful sunrise because we have a Creator who loves us and loves show us that love through his creation.  Every day we have the opportunity to enjoy those gifts, but we must make the choice to embrace them.  Seize every moment you can to pour life, love, grace and truth into those around you.

 

Commercial Grade Wrapping Paper

THE SCENE: Just cold….
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC

Squat x 15 IC

Hand release merkin x 10 OYO

Imperial Walker x 15
THA-THANG

Catch me if you can: P1 run backwards P2 CDDs x 10 and catch partner. P1 then does CDDs x 10. Continue until one lap around parking lot complete. Second lap is diamond merkins.

Deconstructed Burpee: 10 squat, 10 leg thrusts, 10 merkin, 10 leg thrusts.  Exercise performed as 10-1

Dan Taylor: 1 squat:4 lunge, 2 squat:8 lunge etc. length of staff parking lot (continue 1:4 ratio).

Mosey to back parking lot

Bearmuda Triangle: Three cones in triangle set approx 70′ apart. Bear crawl to each cone. First cone 10 hand release merkin, second 15 hand release merkin, third 20 hand release merkin. DO NOT get up when reaching each cone.

Mosey back to AO

Bruce Lee: 20 Reps, 3 sets

Murican hammers, leg raises, LBCs, heel touches, crunchy frog, 100s.

MARY:
Flutters
COUNT-OFF & NAME-O-RAMA
FNG: JD Faulconer-Pitino
CIRCLE OF TRUST/BOM:
From the Marine Corps Leadership Traits (14 total)

Courage: Courage is what allows you to remain calm while recognizing fear. Moral courage means having the inner strength to stand up for what is right and to accept blame when something is your fault. Physical courage mean that you can continue to function effectively when there is physical danger present.

Gain courage to overcome the aspects of life that cause you to fear by DOING them. Continue to do the things that cause you fear until you can complete the task without having fear.
MOLESKIN:
Do the hard things first each day. The rest of the day is gravy.

And Now For Something Completely Different

THE SCENE: Mid 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We got right to work
THA-THANG:

3 teams. Until all teams have done each.

1)Chair pose – hold until last sprinter returns

2)Decline plank – hold until last sprinter returns

3)Sprint length of grinder and back

11’s. Called it at 7.

Decline Merkins 4-count

Crab Walk to restroom

Finger tip Merkins 4-count

Mosey to field for Slugger.

Run diamond, 20 Diamond Merkins

Run diamond, 20 Low Side to Side Merkins

Run diamond, 20 Carolina Dry Docks

40 Years in the Wilderness.

BBS x 40

Side Tri Rise 20 each side

MARY:

Scissors x 25 on Q

Leg climbers x 15 each side

Side V x 25 each side

Single Leg Boat on Q

COUNT-OFF & NAME-O-RAMA
14 PAX & no FNG
CIRCLE OF TRUST/BOM:

Man was a hunter. Had an active lifestyle. Moved to live. Would rest during the warmer part of the day. Ok to rest after gotten activity in. Ok to take in some calories if you moved for the day “hunted”. Where man fails today is he leads a sedentary lifestyle but still consumes high calories.

MOLESKIN:
We can gain individual strength in our struggles through accountability with our brothers.
ANNOUNCEMENTS:
Woodshack is collecting $5 from each Alcoa man to get Pinnochio’s wife a little something for exercising her design skills for our shirt.

Also, big thanks to Woodshack for leading the inaugural Bomb Shelter ruck!

12 Days of Christmas

THE SCENE: The Asylum – Clear Skis – 22 Degrees Wind coming in from the west at 3 knots
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

Light run across the parking lot x4

THA-THANG:
12 Days of Christmas

  • Wheel Barrels with partner. 2x each 12 steps
  • 11 Merkins
  • 10 Carolina Dry Docks
  • 9 Mountain Climbers
  • Mosey to Cardiac
  • 8 American Hammers
  • 7 Big Boy sit ups
  • 6 Hello Dolly’s
  • 5 (Fiiiiiiiiiiiiiiiiiive Boooooooooat Canoooooooooooes)
  • “The Run” up Cardiac. 25% to the turn 50% to the turn 100% to the top of the hill
  • 4 Jump Squats
  • 3 Iron Mikes
  • 2 Burpees
  • 1 Hug for your brother

Rinse and repeat x4

COUNT-OFF & NAME-O-RAMA
22 Men
CIRCLE OF TRUST/BOM:

We all sang the following:

O come, let us adore Him,
O come, let us adore Him,
O come, let us adore Him,
Christ the Lord

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.