F3 Knoxville

Tag: Bandwagon

All-American Workout; UT Bowl Week Edition…

Conditions: 64 degrees, foggy.  Rain commenced 30 minutes into workout

THE THANG
F3 disclaimer
Welcome to the FNG’s

Warm Up
Side Straddle Hop x 20
Calf raises x 20
Squats x 20
Imperial Walkers x 15
Arm circles forward x 20
Arm circles reverse x 20
Tour of the parking lot; mosey over to brick pile for two coupons and return to parking lot

Introduction of 1st All-American: Peyton Manning #16…chest emphasis
Elevated merkins on coupons x 16
Unbalanced merkin; left side x 16
Unbalanced merkin; right side x 16
Chest flies with coupons x 16
Chest press with coupons x 16
Diamond merkins x 16
Carolina Dry Docks x 10

Mosey back to brick pile to return coupons; mosey to hill

Introduction of 2nd All-American: Reggie White #92…leg and core emphasis
PAX paired up for 9 runs up the hill with 2 burpees at the top; alternating turns with non-running partner doing squats at the bottom of the hill.  Planks by finishers until all PAX completed activity

Mosey to pavilion

Introduction of 3rd All-American: Johnny Majors #45…leg emphasis
Step ups on bench x 40 plus 5 depth charge squats (total 45 reps)

Introduction of 4th All-American: Eric Berry #14…arm and leg emphasis
Tricep dips off the bench x 14
Lunges x 14
And to commemorate Eric Berry’s epic recovery from cancer to return to the 2016 Pro Bowl, the PAX participated in a bear crawl back to the parking lot

ABS: Dealer’s Choice
Hello Dolly x 25 IC by Barbie
Not So Lazy Boy by Dimples
American Hammer/Russian Twist x 25 by Bandwagon

COT led by P-nut
Name-o-Rama
Short talk on what it takes to be an All-American by P-nut

BOM led by P-nut

MOLESKIN
This PAX showed up early and ready to work. Lots of positive mumblechatter from these men as spirits were high. The rain in the later portion of the workout seemed to energize the PAX. There was an inspiring testimony given by a F3 brother visiting from Greenwood, South Carolina (Pot Hole) which ended the workout on a high note.

This PAX knows how to work. Looking forward to seeing what the new year brings for this engaged PAX.

Strength and Honor,
P-nut (Submitted by Cap’n Crunch)

K-Town’s First Post-LEAP Saturday Beatdown…

Conditions: Clear and cold…26 degrees!

THE THANG:
First up was to mosey to coupons (pavement bricks).  Everyone grabbed two and then it was time to mosey to one of the frost covered field’s of The Asylum (what we affectionately call our AO).

COP:
Once the PAX arrived at the field we circled up for a little warm up lead by Crawdad.  Here’s how things went down:
– 15 Merkins
– 10 Chinook Squats
– 20 Imperial Walkers
– 20 Big Boy Sit-ups
– 10 Carolina Dry Docks
– 5 Happy Jacks

11’s:
Crawdad then had us mosey over to a hill for 11’s.  Start with 10 knerkins, run to the top of the hill then do 1 jump squat.  Run back down for 2 knerkins, run to the top of the hill and do 9 jump squats.  Repeat until PAX gets to 1 knerkin and 10 jump squats.

Fun with Coupons:
After 11’s the PAX grabbed their coupons and circled up.  YHC led through a group of exercises in a pyramid formation.  Here’s the drill (done with coupons)…
– R1 = 10x each of Narrow Squats, Bent-Over Flyes, Frog Squats, Standing Flyes, Reverse Lunges
– R2 = 20x each of Narrow Squats, Bent-Over Flyes, Frog Squats, Standing Flyes
– R3 = 30x each of Narrow Squats, Bent-Over Flyes, Frog Squats,
– R4 = 40x each of Narrow Squats, Bent-Over Flyes,
– R5 = 50x Narrow Squats

After YHC explained things the PAX partnered up and did the exercises OYO in pairs.  After everyone finished round 5 we topped things off with 100 mountain climbers all together in cadence.

The Long Mosey Home:
Everyone then moseyed over to the park trail with their coupons.  We took the trail back to the parking lot where we started to wrap things up (distance traveled on the trail with coupons was just over a 1 mile).

Ab Work:
Once we arrived back at our launch point we finished up with at little ab work, dealer’s choice.  It went down like this…
– Quickbooks – Bicycles (can’t remember the rep count)
– Sleeveless – Partner Leg Throwbacks (don’t know F3 name for it), 10 each person
– P-Nut – Department Stores (Plank position: 2nd floor was full plank, 1st floor was 6 inches, basement was chest on the ground with legs and arms up). P-Nut called it out.

BOM led by Crawdad

Moleskin:
This was the first post-LEAP Saturday morning workout for Knoxville.  YHC was a little nervous due to the low temp (26 degrees), but as usual the Knoxville PAX did not disappoint!  K-Town PAX shows up and gets things done.  Today was Crawdad’s VQ and as expected he crushed it.  We went a little long on time due to the long mosey with coupons back to the parking lot, but PAX was not about to leave without finishing up with some ab work. By the time we finished we had toured over 2.5 miles of The Asylum this morning, most of that with coupons.

Thanks to the F3 Nation and especially the LEAP Team for all their support and encouragement over the last 6 weeks.  The men of this PAX get it and are giving it away to the men of Knoxville.  F3 Knoxville is something special.

Take notice…The Asylum is open for business…no sad clown is safe in Knoxville!

Strength and Honor,
Cap’n Crunch

No Show Knoxville to 2nd, Brings Pain to 1st F, SOB Style

Four SOB’s headed out of ballantyne for a much anticiPATED week 5 beatdown to our new brothers in Knoxville. Week 5 is known as The Snotwoggler and we did it justice. MT had the truck loaded with tokens (plates and “the tire” 150lbs). After 30 minutes in the truck Outback needed to feed the beast, good call, we hit the best BBQ in Shelby and were ready of the journey.

After a 4 hour road trip we hit the AO, what a great location with awesome views. After MT took care of business it took 45 minutes to gather the plan, and a good one it was. The boys headed to the hotel checked in and decided to take a small beer tour of Knoxville. First stop “Twin Peaks”, Knoxville’s version of HOOTERS!!! Enough said… We posted a tweet for our brothers in Knoxville to meet for happy hour, surprisingly the locals decided not to show, way to treat the out of town guests, duly noted, change of plans of the morning, Knoxville was going to feel the pain!

An early start and short drive to the AO for the unloading of the plates and tire, these men of Knoxville show up 20 minutes early for a workout with tons of enthusiasm and were ready to roll, if only they knew what was in store for them!

THE THANG:

Bean; Disclaimer given 6 NEW GUYS and off we went, very short Mosey, circle up and let the games begin.

Bean: 10 Burpees, 1 minute, repeat 10 times= 100 Burpees (Good morning Knoxville)

Madame Tussuad:

8 sets of plates & one tire. Break off into groups of 3’s & 4’s. 30 yard hair burners with a rotation to flipping the 150b tire. Total workout time for this station was 15 minutes, this was horrible but all the PAX pushed hard, the rotation went smoothly after the first few cycles, a total leg burner.

Outback:

Mosey from parking area into the fog for “The Hill”, Outback had a very solid plan for this twisting steep hill, he wanted 4 laps total 1/4 mile per lap. At each curve up the hill the following 5 Diamond merkins, 15 Wide Arm, 15 Regular, 25 dips at the top, rinse and repeat 4 times. A few PAX managed the 4 total most got up 2-3 times. Nice push by Edit and another young guy, MT & CapnCrunch were pushing our heels. At the bottom we administered another 10 Burpees for fun. Lead group covered 1 mile. This is a BRR worthy hill.

Geraldo:

Head back to the AO launch and circle up for Mary Jack Webb, 1 Heels to Heaven followed by 4 LBCs, up to 10. Check of the watch showed we have time for more of Mr. Webb, 1 Merkin followed by 4 Arm Raises, up to 6.

Mary:

Mr. Bean: 20 Flutter

Hottie: Low Dolly 15

CapnCrunch: Russian Twist 15

Moleskin:

Solid effort from Knoxville, that was a smoker of a workout that was non-stop. 2nd F was moved to a new location (Panera Bread) Kingston Pike, a good call as it attracted 25 guys, 21 local PAX. Thank you of the opportunity to lead, shout to my fellow brothers Madame, Outback & Gerlado, these guys gave up time from there families to give something back, if you haven’t had a chance to lead a LEAP workout, do it, F3 has given us all something, show your appreciation by giving back.

Announcements:

Panera Bread NEW 2nd F location

Slide Rule, 7am Laurel Church Sunday run 4-5 mile option

Knoxville Score 26 and 24 In Homecoming Weekend Wins

For the second straight week, the Knoxville LEAP team outscored by beloved Vols by posting 26 determined and ready PAX, anxious to do work, in 30 degree weather, with your YHC and some of the finest from F3Davidson, NC.  The Vols managed to post 24 on North Texas…not pretty, but a win!  Great to see returning PAX from last weeks initial launch, along with 3 new FNG’s this week….welcome Rebate, Sasquatch, and Catgut.  Keep the fire burning men and continue to put the men, you come in contact with, into the EH.  T-Claps to Barbie for getting his birthday beatdown in early, on a cold crisp morning…strong work brother!

Here’s how the beatdown, went down.

Conditions: Crisp 30 degrees with beautiful blue sky

THE THANG:

COP: Parking Lot with frozen asphalt #gloveswereabonus

SSH X 20 IC,

IW X 20 IC,

Squats X 20 IC,

LBC’s X 20 IC,

Merkins X 10 IC,

Alternating Lunges X 20 IC,

CDD’s X 20 IC

Mosey up hill to parking lot for:  Merkins X 10 IC, Russian Twist X 20 IC, Squats X 20 IC (Rinse & Repeat) X 2

Continued Mosey to lower field across from Veterans Cemetery for: Merkins X 10 IC, Russian Twists X 20 IC, and Squats X 20 IC

PAX partner up and the following field work was performed: 30 decline Merkins with feet on partners back, then flap jack

20 Iron Crosses while holding partners legs, then flap jack

50 Alternating Lunges: Right leg, Left leg (1) Right leg, Left leg (2) Right leg, Left leg (3)…..to 50

Crowd Pleaser

Continue Partner work: Partner 1 starts single count Merkin, while partner 2 sprints 100 yds. and back, then flap jack to complete 100 TEAM Merkins.

Rinse & Repeat sprint exchange with 150 TEAM LBC’s 

Rinse & Repeat sprint exchange with 100 TEAM Burpees MUMBLE CHATTER elevates several levels here and YHC finally calls an audible down to 75) PAX is very appreciative

PAX is introduced to a 10 count Airborne Mind Bender (cold ground is found to be very refreshing)

Completed field work and maintain two Indian Run lines back to starting parking lot for finish with CDD’s X 15 IC,

MARY:

LBC X 20 IC

Low Flutter X 20 IC

High Flutter X 20 IC

Hello Dolly X 20 IC

Rosilita X 20 IC

Pickle Pounder X 20 IC

J-LO X 20 IC

Mak-Tar-Jai X 10 IC

COT with naming of 3 NEW and 1/2 new FNG’s.   Welcome Rebate, Sasquatch, and Catgut.  F3 name change was requested, from other previous AO naming, but was quickly veto’ed by the PAX….. welcome ‘again’ to Knoxville “Pommel Horse”….embrace that!

BOM led by YHC

Moleskin: Knoxville will soon have F3 Teams, to reckon with, at all the upcoming F3CSAUP’s in the coming year.  Several are already showing signs of crazy competitiveness, and we know how F3 only make you stronger and somehow a little more competitive.  Keep putting guys in the EH, and continue to grow this amazing AO by sharing with them, what has been freely shared with you. I am humbled to be a part of and lead the fine men here.  To those I already knew and have met over the last two weekends…keep up the hard work!  As a UT alum, and a proud member of F3Nation, Knoxville is a special place for me, and I vow to help make it one of the best AO’s in all of F3Nation.  When the renovations are completed on the makeover of Lakeshore Park, there’s no question, it’ll be one of the best AO’s anywhere in the south.  It’s F3Knoxvilles job to make sure the growth continues, to match this fantastic AO, like I’ve seen it grow all over North and South Carolina.

Mid-Week Workouts: Monday and Wednesday 5:30-6:15 SAME PLACE AS SATURDAY

As the mornings get colder through the season, dress for the workout, not the weather!

NEXT SATURDAY 0700 …. FULL COURT PRESS WITH THE EH’s THIS WEEK GUYS!!!!