F3 Knoxville

Category: Asylum AM

Founding AO

What do you think on?

38 degrees Fahrenheit.  Clear and star filled sky.  

F3 Welcome & Disclaimer

Theme: What do you think on?

Baby arm circles 20×2

SSH 25

Newtons cradle 10

Clock Merkins 3-6-9-12

OYO Bernie Sanders up the hill

Mosey to top of hill rock pile

Crossover to parking lot

Bears and rocks.  Across lot and back.

Inchworm back across.  Until all done.

Squats with rock 40.

Overhead press with rock. 15

Mosey to admin building

Dora relay: burpees, bunny hop, newtons cradle Merkins.   Sprint across parking lot. 2-4-6-8-10.  Ascending/descending.

(Wall climb aborted for another day…)

Mosey back to AO

Austin Asskickers 8 right and 8 Left

LBC 10

Dollys 10

Dead cockroaches 10

High dollys 10

BOM:

WORD: 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.  Philippians 4:8

Remember this, to be in the world but not of the world.  Be a light set on a hill to others.  Strive for excellence in all you do!

Seek while he may be Found

F3 Welcome & Disclaimer

BLIMPS:

5 Burpees

10 Lunges each leg

15 Imperial Walkers

20 Mericans

25 Plack Jacks

30 Squats

 4 CORNERS:

PAX separates in the 4 corners of the parking lot. There was 1 exercise in each corner. When traveling East and West the PAX Bear Crawled to the next station. When traveling North and South the PAX crab walked to the next station. After the 4th station the PAX back peddled the hill.

1st Corner 10 Dive bombers

2nd Corner 20 180 Squat Jumps

3rd Corner 10 Burpees

4th Corner 20 Jumping lunges

 

BLIMPS:

5 Burpees

10 Lunges each leg

15 Imperial Walkers

20 Mericans

25 Plack Jacks

30 Squats

Mosey to the Playground parking lot and partner up for DORA: Pax 1 One began working on the exercise while Pax 2 ran a lap around the parking lot. Rinse and repeat until the reps were complete.

75 Mtn Climbers

100 Jump Squats

200 Hip Thrusters

Mosey back to the AO and circle up:

Boat Canoe

12 Double leg circles, clockwise, then counterclockwise

12 Single leg circles, rotate in, then rotate out.

BOM:

1 Timothy 4:8 “ or while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”

Make sure that you have a full spiritual tank to pour out to your family, neighbors and co workers. We are not designed to live this life in our own strength. Quickbooks revealed how he could recall exactly how many F3 workouts he did last year but was really convicted about how he has not pursued the Lord with even half the same vigor.

God desires relationship with us and that we might pursue him. We must give him time to have a relationship with him.

Isaiah 55:6 “Seek the LORD while he may be found; call upon him while he is near;

Around and Around we Go

The Scene: 63 nice breeze Perfect weather

The Thang:

Warm Up:

  • Cherry Picker x10
  • Merkins x10

Everyone grab CMU and split evenly in 4 corners of parking lot.

  • 1st corner: x20 Curls
  • 2nd corner: x20 Overhead press
  • 3rd corner: x10 Burpess jumping over CMU
  • 4th corner: x20 Row

After you finish rep run to next, constantly moving. After 4th corner run up hill and back to start back on 1st corner. Did this over and over and over and over.

Mary:

  • X35 Flutter Kicks
  • Captain Thor 1-7 BBS and 4-28 American Hammers
  • X20 Flutter Kicks
  • X12 Cherry Pickers
  • X10 Merkins

Count-O-Rama: 31

Name-O-Rama: 2 FNG’s Tonka and Hack Job

BOM: Difference between Joy and Happiness. Are you Joyful? Where does your Joy come from? What are you seeking? Spoke on Contentment.

 

Stripper names and Burpees, what more can you ask for!

The scene : Pretty Dang nice out!

F3 Welcome & Disclaimer

The Theme: Stripper names and Burpees, what more can you ask for!

THE THANG

COP

Copper head squats

Hill Billiy’s

Hill billy squat walkers

SSH x10 IC

Merkins x10 IC

Burpees x10

5 more burpess because nobody brought the flag!

MOSEY to Run Cadence by Boulder! Great job!

RT 66 to the bottom of everest. one burpee at the 1st light pole ascending one rep per light pole, 11 light poles! 66 burpees.

4 burpees at the bottom of everest, 3/4 the way up forward, then bernie sanders the last STEEP part, 4 more burpees. Back down and rinse and repeat x3.

Mosey IC w Boulder to the soccer fields

Quarter Pounder….with cheese please!

25 yard sprint, 25 merkins, back shuttle to the start, 10 burpees(the cheese)

50 yard sprint, 50 squats, back shuttle to start, 10 burpees

75 yard sprint, 75 MTN Climbers, back peddle to start, 10 burpees

100 yd sprint, 100 SSH w Crawdad calling the cadence (Crawdad loves things x100)

Mosey back to the AO IC with Boulder calling it

Bottom of Cardia Hill, RT 66 all over again with burpees

6MOM

Iron Cross

Power T flutters ( iron cross while doing flutters) GBO!

10 more burpees

20 merkins

BOM

First, Leading a group of men in a workout is a humbling thing to do. Though YHC was the “Q”, I asked Proton to CO Q with me and asked Boulder to do his run cadence to keep the pax together and have fun too! Crawdad loves everything to 100, so we asked him to IC the SSH. When in the lead, ask for help! You can’t do it all by yourself!

Secondly, WHY do we have F3 names?? Well,I think its about stripping us down to the core and keeping us humble. No we don’t all have cool nicknames and I think that’s the point. Keep us humble and reminds everyone that we are all here to get better and we are no better than anyone else.

Lastly, on the lighter side of F3 nicknames, the other morning at the DOG POUND AO, Mayberry was having some fun watching Frosty doing squats and mentioned something about having glitter and dollar bills on his 6! At that time I thought about our F3 nicknames and thought about them as Stripper names! I could not stop laughing! So, enjoy life and think about the nickname you have or the man to the right or left of you and think of his name as s stripper name!

AYE!

Business is just another form of Laziness

The Scene: 55 degrees, perfect conditions

F3 Welcome & Disclaimer

The Thang:

5:30 COT

  • Cherry Pickers X 12
  • Arm circles forward and backwards X 12

Mosey to Everest- Get in groups of 3. 1 partner at top, 1 at the bottom and 1 running in between carrying CMU

    • Partner on bottom does squats
    • Top: DORA 100 merkins, 200 LBC’s, 300 Flutter kicks
  • DORA 100 Merkins, 200 Shoulder press w/ CMU

Mosey back to parking lot

Circle up

  • Captain Thor
  • Flutter Kicks

Count-O-Rama: 25

Name-O-Rama

BOM: Business is just another form of Laziness

Do things that matter and have a lasting impact.