F3 Knoxville

Category: Asylum AM

Founding AO

10+1

THE SCENE
71 and Gloomy

F3 Welcome and Disclaimer

THE THANG
COP
SSH x 11 IC
Cherry Pickers x 11 IC
Rockettes x 11 IC
These right here and Those Right There
Baby Arm Circles x11 IC
Merkins x11 IC

Parking Lot Eleven’s
Do 10 push-ups then run to the other side and do 1 BBS
Descending and Ascending

Mosey over to playground

Playground Eleven’s
10 Derkins & 1 Box Jump

Mosey over to Cardic Hill

Cardiac Hill – Circuit of 11’s
Start – 11 squat jumps
1st turn – 11 Diamond Merkins
2nd turn -11 Hello Dolly
Top of the hill- 11 American Hammers

Rinse and Repeat

Mosey to coupon pile

Gone in 60 Seconds
Each exercise done for 60 seconds w/ coupons
Rd 1 – Front Shoulder Raise
Rd 2 – Shoulder Press
Rd 3 – Curls

COT
Count off & Name-o-Rama

BOM
“Anyone who has never made a mistake has never tried anything new.” – Albert Einstein

Be bold this week men!

MOLESKIN
Gloom on Gloom on Gloom… This morning was hot and gloomy but together we prevailed and conquered the gloom. Have a great day men!

Monday Morning Mayhem

THE SCENE
A tender, 75-degree kind of gloom

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hop
High Knees
Michael Phelps
Baby & Big Arm Circles

HIT THE DECK!
Location: Parking Lot
Duration: 25 Minutes

Instructions: Split group in 2, each receives deck of cards
Each suit is an exercise.  One person pulls a card at random, do the Exercise and the Number of them indicated by the number on the card. Do this til deck is done.
Exercises:
Hearts: Burpees
Diamonds: Merkins
Clubs: Squats
Spades: Big Boy Situps
Face Cards = 10
Aces = 15
Totals reps – 99 merkins, 99 burpees, 99 squats, 99 BBS

Get coupons and mosey to baseball field

ROUND THE BASES
Location: Baseball field
Duration: 10 Minutes (6:00-6:13)

Instructions: Start @ Home plate
Lap 1 – Lunge with coupons around the bases
At 2nd base, Drop Coupons in the DIRT and SPRINT to Centerfield Fence
Finish Lunges to Home
Lap 2 – Standing Broad Jumps
At 2nd, Drop Coupons in the DIRT and SPRINT to Centerfield Fence
Finish Broad Jumps to Home

Rinse and Repeat 2x (4 times around the bases)

Wrap up with pull-ups x15

Mosey back to parking lot for COT

COT
Number off and Name-O-Rama

BOM
Proverbs 25:28 “A man without self-control (discipline) is like a city broken into and left without walls.” Remember the importance of self control. Without it we are like a broken down city, our lives are vulnerable to attack and decay. Pursue the Holy Spirit’s help in overcoming temptation and having self control

Hunger Games at The Asylum

THE SCENE
78 and muggy

F3 Welcome and Disclaimer

THE THANG
COP
SSH                      ICx20
Imperial Walker     ICx20
Squats                   ICx20
BAC                       ICx20
Reverse BAC        ICx20

The PAX divided into two groups for a little friendly competition.

The Games
Each group had to run the Lakeshore Park loop (2.1 miles) and complete the 14 work stations set up along the route.  While traversing the trail, each group had to carry a 50lb sandbag and a concrete block (concrete masonry unit- CMU).  The only rule…all PAX had to stay together and finish the exercises before running to the next work station on the trail (plank it out- all you quick youngsters).

Group one began the run on the south entrance of the greenway and Group two started on the north entrance.

Work stations consisted of:  bear crawls, sprints around baseball infield, merkins, burpees, starjacks and a climb up Mt. Everest for a squat sequence.  14 stations in all.  Lots of hill work.

The highlight of the competition was when both groups met in the middle of the greenway (1/2 way through) and Edit led the entire group in a round of IC Starjacks.

Group 2 won the HUNGER GAME battle this time around, but I’m guessing that there will be a rematch in the near future.

Once both groups returned to the start point we gathered up to cash out.

Cash Out
Mountain Climbers                                      ICx20
Offset Merkins (left)                                     ICx10
Squats                                                         ICx20
Offset Merkins (right)                                   ICx10

Abs (Dealer’s Choice)
Box cutters led by Edit                                ICx20
Hello Dolly led by Crawdad                         ICx30
Pac Man led by Land Line                          ICx20 (each leg)
American Hammer led by Slide Rule          ICx20
Pickle Pounders led by Pickle                    ICx15

COT
Count-o-rama, Name-o-rama,

BOM

We will never be satisfied with things of this world (money, cars, health), but with Jesus- we will never want for anything.  John 6:35 Jesus said to them, “I am the bread of life; whoever comes to me shall not hunger, and whosever believes in me shall never thirst.”

MOLESKIN

I couldn’t believe my eyes.  Vehicle after vehicle rolled in to the AO and it was a legendary line-up.  Many of the original PAX from the Day 1 launch in 2015 were there for a hot and humid beat down.  Mumblechatter was in full swing 15 minutes before the workout began.

Incredible having so many “old timers” out this morning! It was an awesome day at the Asylum.  The best part of the day was when FNG- Snitch- informed the group that Woodshack once posed in his “underwear” for a cover photo for Newsweek magazine. Potential new F3 names for Woodshack are Zoolander and Playboy. Too bad Woodshack was unable to post today…he’ll pay for that information later.

Keep Gus in prayer as he prepares for the BAR exam this month.  Also prayers for Pablo and other memebers of the PAX who are traveling.

Great energy and hype today at the Asylum.

YHC,
P-Nut

40 is the new 11

THE SCENE
75 and Muggy

F3 Welcome and Disclaimer

THE THANG
COT
Twist and Pivot X40 IC
Imperial Squat Walkers X 20 IC
Baby Arm Circles x 20 each way IC
Speed Skaters X 20 IC
180 Squat Jump x 20 OYO
Shoulder Tap Merkins X 15 IC

Mosey to Cardiac Hill

Cardiac Hill
Run backwards to first curve, forward to second curve, backward to top and then mosey to coupon pile

Forties
High rep version of 11’s. Always add up to 40 subtracting 5 each time:
Merkins and Curls
30 Curls, Devin Hester 10 Merkins
25 Curls, Devin Hester 15 Merkins
20 Curls, Devin Hester, 20 Merkins
15 Curls, Devin Hester, 25 Merkins
10 Curls, Devin Hester, 30 Merkins

Lazy DORAs
One partner completes 10 Burpees while the other partner AMRAP the below.  Two sets each for a total of 60 Burpees
2 Sets of Lunges
2 Sets of Reverse Flys
2 Sets of Squats

Abs
Peter Parkers on Q
Hello Dolly x15 IC
Pickle Pounders x20 IC

COT
Number off and Name-O-Rama

BOM
1 Corinthians 6:19-20 – Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own,  for you were bought with a price. So glorify God in your body.

“Quit praying about yourself and spend your life for the sake of others as the bondservant of Jesus. That is the true meaning of being broken bread and poured-out wine in real life.”

 

An Evening on Route 66

THE SCENE
95 degrees and humid

F3 Welcome and Disclaimer

THE THANG
COP
Side Saddle Hop         ICx15
Imperial Walkers         ICx15
Squat                          ICx15
Calf raises                   ICx15

Mosey to Saturday’s AO spot

Route 66
Burpees (66)
Merkins (66)
Squats (66)
StarJacks (66)

Mosey to baseball fields

Batman Burpees:

3 burpees, followed by pullups until failure, followed by 15 LBC’s
(rinse and repeat 3x)

Mosey to AO

Abs
Hello Dolly      led by Proton

COT
Number off and Name-O-Rama

BOM
1 John 3:16  “By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers.”

P-nut prayed us out.

MOLESKIN
The temps were hot but the spirits were high.  Great day of work by the PAX