F3 Knoxville

Tag: Bandwagon

A “Dreamy” Tuesday Evening…

THE SCENE 90 and hot

F3 Welcome and disclaimer

THE THANG
COP
SSH x 25 IC
IWs x 15 IC
Merkins x 10 IC
Deep Slow Squats x 10 IC
Arm circles forward and backwards x 10 IC
30 high knees in place OYO

Mosey to coupons to pick up two and run to top of the hill.

Pyramid
Do the following exercises in 5 Rounds.
R1: 10x each of Curls, low rows, burpees, overhead press, squat jumps
R2: 15x Curls, low rows, burpees, overhead press
R3: 20x Curls, low rows, burpees,
R4: 25x  Curls, low rows
R5 30x Curls

Mosey to the base of Everest partner up with a battle buddy

Everest DORAs
100x Merkins and run to the 2nd big tree
150x BBS

Mosey back to start point for Planks for a minute til 6:30 and then COT and BOM.

COT
Number Off and Count-O-Rama

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.

Sprints and Merkins

THE SCENE 65 and clear

F3 Welcome and disclaimer

THE THANG
COP
Side straddle hop x25 IC
Burpies x10 OYO
Baby arm circles x10 IC
Michael Phelps x10 IC
4ct Squats x10 IC
Carolina Drydocks x10 IC

Sprints
Start at one curb, sprint to opposite curb, fast walk back.
Rinse and repeat x10

Merkin Sprints
Sprint to far curb, 20 merkins.
Sprint back, 19 merkins.
Continue to sprint back and forth performing 1 less merkin until down to 1.

Mosey to cardiac hill

Cardiac Hill…Like a Beast
Bear crawl to first turn, perfrom20 merkins.
Bear crawl to second turn, perform 20 merkins.
Crab walk down to first turn perform 20 merkins.
Crab walk to bottom, perform 20 merkins.
Sprint up cardiac to benches, fast walk back to AO.

Tunnel of Love
Finish up with a little tunnel of love

COT
Number off and Name-O-Roma: 29 PAX, 5 FNGs

BOM
Yes, in a tennis match love means “nothing”—–15-love, 30-love, 40-love. But to a Christian and a HIM (High Impact Man) love is everything. Jesus commands us to love one another. Sometimes this is not easy to love others who are not like us, don’t treat us well, or don’t believe the same as we do. Matthew 22:37 Jesus was asked which commandment was the greatest. He replied “love the Lord your God with all your heart, your soul, and your mind. And the second is like it, love your neighbor as yourself”. How do we love God with all our heart? Obey His commands, spend time in His word, spend time meditating and in prayer. How do we love our neighbor? Look for opportunities to be the hands and feet of Jesus. Just for today make the decision to be less selfish and more Christ-like—–encourage others, engage with those around you and help them however you can. Serve others, love on your wife and kids, love on your parents and friends—-love them well!!!!

 

Burpee Hills – Your Own Worst Enemy

THE SCENE
73 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH x30
Cross body arm swings
Duck Walk (4 up/4back)
Lunge Complex
Plank Complex
Merkins x10 regular
Merkins x10 wide
LBSU x20
Superman

Grab CMU and mosey to base of New Hill (which needs a name…maybe The Wall?)

Plank while we wait + x10 merkins OYO

Burpee Hills
Get a BattleBuddy
One person runs up hill while other does burpees
5 minutes. AMRAP

Mosey with CMU to base of Everest

Everest+Deconstructed Burpees
Sprint up Everest
When back at start do the following (Deconstructed Burpees)
– 10 squats
– 10 leg thrusts
– 10 Merkins
– 10 leg thrusts…then up.
Rinse/repeat. AMRAP: 5 minutes

Plank+merkins while we wait for everyone to descend after time was up then x20 LBS IC

Mosey with CMU to the flag.  Burpees while we wait for everyone to return

Sprints + Burpee Jumps
Get with BattleBuddy:
One person sprints the length of parking lot while other does jumps over CMU, doing a burpee on each side
3 minutes AMRAP

ABS
Core: reverse bridge x 20

COT
Count off and Name-o-Rama

BOM
We all carry a burden that keeps us from performing at our full potential.  Identify it, acknowledge it, and then release it to your father so that you may run the race set before you with passion and purpose!

MOLESKIN
The stars were glimmering in all their majesty this morning as I drove through the gates of splendor at the Asylum. The warm fuzzies quickly dissipated with the collision of my face to the famous East Tennessee Humidity. Even at 5am, it’ll knock your teeth out.

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