F3 Knoxville

Category: Asylum AM

Founding AO

Ladders and Intervals…

THE SCENE 67 and clear

F3 Welcome & Disclaimer

THE THANG
COP
SSH x 32 (IC)
Windmill Merkins x10 each side(IC)
Reverse Lunges x10 each leg (IC)
Arm Circles Forward x12 (IC)
Arm Circles Backward x12 (IC)
Imperial Walkers x10 (IC)
Lap around the parking lot

Grab some iron and circle up.

Shoulder Ladders
Perform 1 KB clean and press with right arm, then 1 with left.  Immediately do 2 with right, then 2 with left. Continue to 5 on each arm.

After everyone finished ladder, line up at cones.  Hold squat position for 15 count, perform 15 squats, sprint to cone and back.  For round 2, 20 count, 20 squats.  For round 3, 25 count 25 squats.

Rinse and repeat x3

Intervals
Now it’s time for some interval training
– Swing: left 30 sec, right 30 sec
– Rest 45 sec
– Clean: left 30 sec, right 30 sec
– Rest 45 sec
– Figure 8s: clockwise 30 sec, counterclockwise 30 sec
– Rest 45 sec
– High pull: left 30 sec, right 30 sec
– Rest 45 sec
– Squats: KB racked left 30 sec, KB racked right 30 sec
– Rest 45 sec
– Swing: left 30 sec, right 30 sec

Circle up for some abs

MARY
Flutter Kicks x30 4ct IC
Freddie Mercury x20 IC
Side Crunches x15 each side IC
Boat Canoes OQ
BBS x15 IC
Swimmers x15 IC
ATMs IC

COT
Number Off and Name-O-Rama (10 PAX, 1 FNG- Snoop)

BOM
One of the most prominent people in ancient Hebrew is King David.  He was a mighty warrior, poet, king…all around man’s man.  A little less know is a group of warriors known at David’s Might Men (2 Samuel 23 gives a list of them and some of their incredible feats).   These were men of strength, loyalty, passion and valor, HIMs!

Benaiah is singled out by the text for being a particularly great warrior.  His name means, “built up by Jehovah.”  His exploits are chronicled in 2 Samuel 23:20-23.  One that sticks out is defeating a lion in a snowy pit.  He saw the lion, jumped in and killed it, that’s pretty bad to the bone!  Natural question for me is why?  I don’t think he was trying to prove his manhood, I think he was accepting responsibility for it.  What happens if he does nothing and someone else falls in that pit?  Not good.  Benaiah knows that if he doesn’t take action someone else is going to pay the price.  So he does what he needs to do.  That is what being a HIM is all about.  It’s about taking responsibility for those under our care and doing the hard thing in order to keep them safe.

So where are your “lions?”  Who is depending on you to do the hard thing?  Make the HC NOW to be a lion chaser in your world.  And always remember you never go alone…the PAX has your 6.

MOLESKIN
First time YHC has made it to “Bells and Ropes” at the Dog Pound.  Great morning!  They guys worked hard in typical Dog Pound fashion.  Looking forward to getting back.

Tuesday at the Fair

The Scene 72 and clear

F3 Welcome and Disclaimer

THE THANG
COP (all IC)
SSH x 20
Mountain Climber x 15
Merkin x 20
Hello Dolly x 20
BACF x10
BACR x10
Flutter Kick x 20
Box Cutter x 15
BBS x 20

Mosey up stairs and down to amphitheater

11’s
10 Merkins on north side of amphitheater
1 BBS on south side

Mosey past the BIG GOLD BALL, then to the WEDGIE (watch out for the train!). Grab a battle buddy.

DORAS
Doras up the wedgie: Merkins x10 at top; 150 combined LBC at bottom.

Mosey back to fountains

COT
Number off & Name-O-Rama

BOM
Let’s be inclusive of “the new guys”. At work, at church, at F3, wherever. Let’s set out to make an impact on those around us! Press in, encourage, and keep up with those guys!

MOLESKIN
It was a mosey-heavy morning. We picked up Paula Deen as he was running by the fountain before we started. This guy is training for a 24 hour race AND a marathon! He gets the “fastest mosey” award for the day. 11’s at the amphitheater took up a good amount of time and really helped us log some mileage. The 15 PAX left their chatterboxes at home, today. Excited to see Paula Deen and Simone (so named because of years of gymnastics experience) show up more in the future and take their places as leaders!

99 Problems…

THE SCENE 64 degrees, dark and cool!

F3 Welcome & Disclaimer

THE THANG
COP
SSH                           ICx20
Squats                        ICx10
Baby Arm Circle         ICx11
Reverse Arm Circle    ICx11
Side arm stretch
Huggers
Merkins                      ICx10

PAX moseyed from the AO down thru the playground parking lot.  Stopped by the coupon pile on the way back to the AO to commence the workout.

99 Problems
99 repetitions of the following exercises:
– Merkins
– Squats
– Coupon curls
– LBC’s
– Star Jacks
– Overhead press (w/coupons)
– Squats

In-between each set was a run from the AO through the playground parking lot- returning to the AO.

Upon completion, PAX did a four-corner set of exercises around the parking lot.  Lunging to one corner (10 merkins), backward shuttle run to the next corner (10 merkins), lunges to the next corner (10 merkins) and shuttle run to the final corner (10 merkins).

Merkin Ring of Fire
PAX completed a Merkin Ring of Fire, starting at 5 merkins.

MARY
American Hammer    (Mayberry)
Hello Dolly                  (Roadshow)
Freddie Mercury       (P-nut)
ATM’s                         (Cap’n Crunch)

COT
Number Off and Name-O-Rama

BOM
P-nut reflected on the origin of Labor Day and discussed that when it comes to doing the work of the Lord- our work is never done.  We can find rest, peace and comfort in Jesus, however.  Matthew 11:28
P-nut then prayed us out- including a prayer request for our marriages.

MOLESKIN
P-nut was a little anxious about attendance on this Labor Day (lots of temptation to fartsack), but was pleasantly surprised to see all the headlights descending upon the AO.  Great effort by all the PAX.

Desert Storm

THE SCENE 71 degrees and DARK

F3 Welcome & Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Imperial Walkers        ICx10
Baby Arm Circle         ICx15
Reverse Arm Circle    ICx15
Squats                        ICx15
Calf Raises                 ICx15
Burpees                      OYOx10

PAX divided up into groups of three for a set of grinders at the AO.  One member started on a set of 250 merkins at one end of the parking lot, while another member started 250 squat presses with a CMU.  Third member of the team carried a sandbag from one end of the parking lot to the other.  Rinse and repeat until groups finished 250 of each exercise.

Mosey to Cardiac Hill

PAX did 30 merkins OYO at the bottom of Cardiac Hill, sprinted to the first turn and did a bearcrawl to the second turn- before sprinting to the top and finishing with another 30 merkins.

Mosey back down to start point (bottom of Cardiac Hill)

30 lunges at the bottom of Cardiac Hill, with a sprint to the firs turn.  Lunge to the second turn and sprint to the top.  20 squat jacks at the top.

Mosey back to the AO

PAX did 20 merkins in the parking lot, then divided into two teams.

Mosey to the playground parking lot

PAX formed two lines and took turns racing 100 yards to the end of the parking lot and returning to the starting line.  While a team member was running, the rest of the PAX were doing lunges, squats, LBC’s and merkins.

Mosey back to the AO

MARY
Hello Dolly      ICx25

COT
Number off and Name O Rama

BOM
YHC read Proverbs 17:17 and discussed that we need to lean on our brothers when we face adversity.  We also need to have the awareness to see when our brothers need a lift.

YHC then prayed us out.

MOLESKIN
Lots of spirited mumblechatter and general male goofiness.  It’s a blessing to begin the day with this group.

CMUs, Sprints and Hills…

THE SCENE 74 and humid

F3 Welcome and Disclaimer

THE THANG
COP
Forward arm circles x10 IC
Reverse arm circles x10 IC
Michael Phelps x10 OYO
Leg swings x10 each leg OYO
Plank Complex IC
Merkins x 10 4ct IC

CMUs on baseline. Get a BattleBuddy

//BattleBuddy. 3 minutes per round.
1. Farmer carry down and back + Box jump on curb
2. Weighted lunge down and back + split lunge
3. Sprint down and back+ CMU SSH

x10 Carolina Dry Docks IC

Grab CMU and mosey to base of New Hill (Along the way: 20 LB sit ups OYO. 20 American Hammers OYO)

Base of the New Hill…it’s a torturous hill and deserving of a terrible name.

//BattleBuddy: 3 minutes per round
1. Run up hill + Merkins
2. Run up hill + BBSU

Mosey with CMU to base of Everest

 //Everest+Deconstructed Burpees:
10 squats
10 merkins
10 leg thrusts
10 Merkins
10 squats…Then sprint up Everest
Rinse/repeat. AMRAP: 3 minutes

Plank combos while you wait for those on Everst

Mosey with CMU to the flag (LBSU, flutter kicks, etc while you wait for everyone to mosey back)

COT
Number Off and Name O Rama

BOM
We were running a little behind so Elvis just prayed us out.