F3 Knoxville

Category: Asylum AM

Founding AO

99 Problems

THE SCENE
79 degrees and gorgeous

Disclaimer given by P-nut

THE THANG
COP
Side Saddle Hop        IC x20
Merkins                       IC x15
Baby Arm Circle          IC x15
Reverse Arm Circle     IC x16
Imperial Walkers          IC x10
Calf Raises                  IC x15
Burpees                       OYO x5

Quick mosey down toward the entrance of Lakeshore Park and quickly back to the AO

99 Problems
99 Starjacks w/ uphill mosey to Asylum parking lot and back
99 Merkins w/ uphill mosey repeat
99 Squats w/ uphill mosey repeat
99 Mountain Climbers w/ uphill mosey repeat
99 Bicycles w/ uphill mosey repeat
99 LBC’s w/ uphill mosey repeat

DORAs w/Battle Buddy:
Alternating 150 yard sprints with 99 squats
Rinse and repeat with 99 Carolina Dry Docks

Ring of Fire
5 merkins, 4 merkins, 3 merkins, 2 merkins and 1 merkins

Ab-O-Rama
Hello Dolly      (Hooker)
Boat-Canoe    (Abscess)
American Hammer (Cap’n Crunch)

COT
Number off and Name-O-Rama

14 PAX embraced the SUCK on a humid June Saturday. Lots of good mumblechatter and energy.

BOM
P-nut read from Galatians 6:2. He encouraged us all to bear one another’s burdens. We all have obstacles and troubles in life, and it’s important to share your burdens with other men. Let’s encourage one another.

P-nut took prayer requests, including Crawdad’s daughter Danielle (strep throat) and prayers for Edit’s safe completion of a triathlon event in Chattanooga this weekend.

MOLESKIN
It was energizing to see Jump Around back in town. We are grateful for two new PAX members (Buc and Kees) for posting three times in their first week with F3 (T-claps). Abscess is back and stronger than ever. Cap’n Crucnh showed all of us up by running 2.5 miles prior to the post. Woodshack invited an FNG (Mirror) and then didn’t post. From henceforth when this situation occurs (invitation extended without the host showing up), we will refer to this as “Woodshacking.”

It was a great, spirited day at the Asylum.

Rainy Day Play Time

THE SCENE
72 and Rainy

Welcome and Disclaimer

THE THANG
COP
Twist and Pivot x25 IC
Squat Jacks x20 IC
Little baby arm circles Front x15 and back x15 IC
Mountain Climbers x20 IC
Ranger Merkins x20 IC
Run two laps around parking lot

Line up along the curb of the parking lot

SheHateMe
10 Lunges (10 each leg)
10 Burps (Burpees without the pushup and the standing)
10 Pushups
Sprint back

Rinse and repeat x5.

Mosey to covered area

Alternating Merkins and Rows
Pick a number of reps, then do the following
1) Merkins (Rd 1)
Normal (Rd 2)
Ranger (Rd 3)
Wide (Rd 4)
Alternating Right then Left (Rd 5)
2) Rows
3) Box Jumps x 10

Mosey to parking lot next to playground

11’s – (Audible to 5)
BBS then
Devin Hester
Patty Cake Merkins

Mosey to the top of Cardiac Hill

Aborama
Hello Dolly x25 IC
Flutter Kicks x25 IC

COT
Number off and Name o Rama

BOM
Galatians 6:9-10 “And let us not grow weary of doing good, for in due season we will reap, if we do not give up.  So then, as we have opportunity, let us do good to everyone, and especially to those who are of the household of faith.”

MOLESKIN
It was a rainy morning, but the 14 PAX who braved the weather worked hard and got better.  Mumblechatter was high and the men worked hard.  Great way to start a Friday.

Sand Bag Hill

THE SCENE
80 degrees and cloudy

Welcome and Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Squat                          ICx15
Baby Arm Circle        ICx15
Reverse Arm Circle   ICx15
Imperial Walkers      ICx10
Merkins                      ICx10

Grab a Battle Buddy and move to the hill beside the AO; each group has a 50lb sand bag

Sandbag Hill
BB#1 runs up the hill w/ sandbag and does 10 merkins; returns to bottom
BB#2 squats continuously while BB#1 is running

Rinse and repeat 3x

Indian Run to grassy area near Northshore entrance

Pit-stop #1
Carolina Dry Docks ICx10
Ring of Fire with 5 merkins, 4 merkins, 3 merkins, 2 merkins and 1 merkins

Indian Run to coupon pile

Gone in 60 Seconds
Overhead Press         As many as you can in 60 seconds
Weighted Squats       As many as you can in 60 seconds
Merkins                      As many as you can in 60 seconds
Weighted Squats       As many as you can in 60 seconds

Return coupons and run to Pavilion

Pit-stop #2
Dips ICx10
Incline Merkins ICx15

Mosey back to the AO

Ab-O-Rama
Hello Dolly      led by Proton
Boat-Canoe    led by Bookworm
LBC                 led by P-nut
Mountain Climbers   ICx15  led by P-nut

COT
Name-O-Rama

9 PAX came out and did WORK on a muggy Tuesday afternoon. Great, spirited mumblechatter.

BOM
P-nut read from Daniel 3 and told the story of Shadrach, Meshack and Abednego. King Nebuchadnezzar threw them into the fiery furnace because of their faith in God and their refusal to worship any pagan gods. God took care of them and didn’t allow them to be harmed in the fire. P-nut reminded the PAX that God still protects us today from hardship and strife- if we submit AND commit to Him.

P-nut took prayer requests, including Hooker’s uncle and prayers of praise for P-nut’s son, JT (ankle healing).

MOLESKIN
The PAX came ready to sweat. Proton and Woodshack arrived in similar antique Jeeps and matching F3 shirts. The other 7 members of the PAX were instantly reminded that they were in the presence of the West Knoxville “cool kids.” I think that they called one another to match vehicles and outfits.

God loves you and I do too.

Burpback Mountain

THE SCENE
70 and humid

Welcome and Disclaimer

THE THANG
COP
SSH x20 IC
Divebombers x10 IC
Toy Soldiers x10 IC
Calf raises x12 IC
Baby Arm Circles x20 IC

4 Stations
Four stations set up in the four corners of the parking lot.  Progress from one station to another as follows:
1. Shoulder Press with coupon. Bear Crawl to Station 2
2. 20 merkins. Crab walk to Station 3
3. 20 Big Boy Sit ups. Duck walk to Station 4
4. 20 squat jumps. Broad jump back to Station 1

Rinse and repeat x3

Mosey to Everest for some Burpback Mountain.

Burpback Mountain
Pick a partner DORAs. While one partner does burpees, other partner runs Everest twice.  At the top each time he does 5 American Hammers.  Once your partner comes back from the second run, partner 2 runs Everest and partner 1 does burpees.  Repeat until you have combined for 100 burpees.

Mosey back to AO for Abs

ABS
Boat/Canoe led by Bookworm
American Hammers x25 IC (led by Dial Up)
COT
Number Off and Name O Rama

BOM
Find time with the Lord and rest with Him. Don’t be afraid to pray for big and great things, because we are meeting with a big and great God who wants the best for us.

MOLESKIN
The PAX was focused and ready to work. It was good to see some newer faces staying consistent and coming out on a Friday. PAX tackled Burpback Mountain and crushed it, returning to the AO in high spirits.

Circuit Stations

THE SCENE
72 and foggy with rain at the end

Welcome & Disclaimer

THE THANG
COP
SSH x30 (IC)
Diagonal Lunges x10 each leg (IC)
Dive Bombers x15 (IC)
Imperial Walkers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Backward x15 (IC)

Circuit Stations
Each PAX grab a Battle Buddy. Battle Buddies will then head to one of the stations outlined by the Q. When Q yells “go” all teams will complete the station. At each Station, while waiting for team member other members will alternate between plank and Al Gores. Upon completion of the Station the team will run together to the next station. Continue rotating until Q says stop and recover at launch point.

Station 1
Run to hill next to parking lot.
Each member runs up hill with CMU. At the top, place CMU down and do 5 burpees. Run back down.
Repeat x3

Station 2
Run to parking lot.
Run suicide sprint. Then each member completes x15 CMU Swings, x15 CMU Presses, x15 CMU Squats.
Repeat x3

Station 3
Run to far dugout.
Each member of team completes 10 pull-ups, 20 Carolina Dry Docks and then runs two laps of stairs.
Repeat x3

Station 4
Run to covered area.
Each member completes x10 Box Jumps, x15 Derkins and x10 Let Me Ups and 1 Suicide Sprint
Repeat x3

Station 5
Run to parking lot near playground.
Run to each cone and do x10 of stated exercise and run to next cone (in a zig zag pattern). At the last cone run on the outside of the parking lot to start line.
Cone 1 – 4ct Flutter Kicks
Cone 2 – Narrow Squats
Cone 3 – Merkins
Cone 4 – Hello Dolly
Cone 5 – Jump Squats
Cone 6 – Shoulder Taps
Cone 7 – Diamond Merkins
Cone 8 – Burpees

Repeat x2

Abs
BBS x30 IC
American Hammers x15 IC
Bicycles x10 IC

COT
Number off and Name-O-Rama

BOM
Micah 6:8 – “He has told you, O man, what is good; and what does the Lord require of you but to do justice, and to love kindness, and to walk humbly with your God?”

MOLESKIN
The PAX came out and worked hard this morning.  We were greeted by a nice fog and departed in a steady downpour.  It was a good morning!