F3 Knoxville

Tag: Bucks

Return of the Coneheads

THE SCENE 70 degrees and be-you-tee-ful!

F3 Welcome & Disclaimer

THE THANG
Warmup O Rama

Slow mosey with CMU’s to the start of the cone course

Cone Course
Four rounds of cones with the following exercises at each:
Cone 1:  Weighted Squats/CMU curls
Cone 2:  Overhead presses with coupons/lunges
Cone 3:  Merkins/StarJacks
Cone 4:  SquatJacks/Carolina Dry Docks
Cone 5:  5 burpees

Then run back to Cone 1…

Round 1 = 5 reps; Round 2= 10 reps; Round 3=15 reps; Round 4= 20 reps

Circle of Pain
100 squats
75 flutter kicks
50 merkins
25 lunges
10 burpees

Mosey to the coupon pile

Hill DORA’s
100 merkins

Mosey back to AO…

MARY
Hello Dolly      ICx15 (P-nut)
American Hammers  ICx15 (Pfeiffer)
Boat/Canoe    (Woodshack)

COT
Number off and Name-O-Rama

BOM
P-nut referenced 2 Corinthians 1:1-11.  Paul wrote about how suffering brings about a closer walk with Jesus, and through adversity we endure and can be an example to others.  Remember to celebrate through your suffering and to we aware when your brothers are struggling.  Pick them up.  Let’s get better- together.

P-nut prayed us out.  Special mention of Bandwagon’s back pain and Cap’n Crunch and his all-nite RUCK run.

MOLESKIN
2.94 total miles and a multitude of squats, merkins and burpees.  Crawdad brought his usual “A” game with the mumblechatter and kept the PAX entertained.  T-claps to Proton for noticing that an FNG had Velcro on their shoes (hence the new name “Velcro”).  Nice to have a total of 4 FNG’s this Saturday.

God bless.

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.

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.