F3 Knoxville

Tag: Cap’n Crunch

Circuit Circus

THE SCENE
71 and clear

Welcome & Disclaimer

THE THANG
COP
SSH x30 (IC)
Dive Bombers x15 (IC)
Big Arm Circles Forward x10 (IC)
Big Arm Circles Backward x10 (IC)
Michael Phelps x10 (IC)
Diagonal Lunges x20 (IC)
Run 1 lap around parking lot

Mosey to flag pole near covered area

Circuit Circus
Divide up and head to 5 Stations
S1: Let Me Ups / Box Jumps
S2: Carolina Dry Docks / Burpees
S3: Spiderman Pushups / Iron Mikes
S4: Pull-ups / Jump Rope
S5: Shuttle Run (run to first cone, 3 burpees, run to second cone, do 6 burpees)

Complete 3 rounds of all 5 stations,
R1: 120 sec at each station (change exercise at 60 sec except for shuttle run)
R2: 90 sec at each station (change exercise at 45 sec except for shuttle run)
R3: 60 sec at each station (change exercise at 30 sec except for shuttle run)

Mosey to parking lot for abs.

Abs
Flutter Kicks x30 IC
Crunchy Frog x 10 IC
BBS x20 IC

COT
Number off and Name-O-Rama

BOM
1 Corinthians 16:13-14
Be watchful, stand firm in the faith, act like men, be strong.  Let all that you do be done in love.

MOLESKIN
It was another muggy morning, but the PAX embraced the suck, put in the work and got better.  Good job men!

 

Cinder-block Baptism

THE SCENE
78 and Humid

Intro and Disclaimer

THE THANG
COP
SSHs x15 IC
Imperial Walkers x15 IC
Cherry Pickers x10 IC
Toy Soldiers x15 IC
Baby Arm Circles Forward/Backward x10 IC
These Right Here and Those Over There
Slow Merkins x10 IC

Number off 1 to 4. Each PAX grabs CMU and mosey to selected corner of parking lot.

Parking Lot Stations
Each corner is a different station, and each PAX will run with CMU to next station until time is called.
St1: 10 Blockees + 10 CMU Swings
St2: 10 CMU American Hammers + 10 CMU Shoulder Presses
St3: 10 Dive Bombers + 10 CMU Vertical Rows
St4: 10 CMU Back Rows + 10 Big Boy Sit Ups

After time is called, PAX circle up at the center of the parking lot.

PAX performs Colt 45 OYO. Mosey to Cardiac carrying CMU.

Cardiac Stations
PAX will bring CMU to each station and perform the following:
At the bottom, x10 CMU Squat Jumps
After first turn all the way to second turn, CMU Lunges
At second turn, x10 Star Jumps
At the top, x10 Blockees

Rinse and Repeat

Mosey to front of park. Partner up for next evolution.

Dora’s in the Fish Bowl
150 CMU Shoulder Press
100 BBS

COT
Count-off and Name-O-Rama

BOM
As we carried the CMUs around today, we also carry burdens that weigh down our lives. The good news is that we have a God that will carry those for us and we need to remember this in the times we attempt to take care of them ourselves.

MOLESKIN
It was HOT out there today but the PAX was ready to conquer the challenge. We went to work and broke a few CMUs along the way. Way to get better men!

Two are Better Than One…

THE SCENE
71 and clear

Welcome and Disclaimer (Cap’n Crunch)

Pledge of Allegiance (led by Ratchet)

THE THANG
COP – Led by Cap’n Crunch & Local PAX
SSH x25 IC
Cherry Pickers x10 IC
Diagonal Lunges x10 each leg IC
Dive Bombers x10 IC
Imperial Walkers x15 IC
Forward Baby Arm Circles x10 IC
Backward Baby Arm Circles x10 IC

Partner up with a Battle Buddy and mosey to field

No Pain No Gain Sprints – Cap’n Crunch
 Start at orange cones set up in the field.  The exercise consists of:
–  Battle Buddy 1 performs 15 BBS while Battle Buddy 2 holds their feet in a plank position.
–  Battle Buddy 1 switches to merkins while Battle Buddy 2 sprints to a cone, completes appropriate burpees and sprints
   —  1st cone = 5 Burpees
   —  2nd cone = 10 Burpees
   —  3rd cone = 15 Burpees
–  Battle Buddy 2 then performs the series

Progression is 1st cone, 2nd cone, 3rd cone, 2nd cone, and 1st cone

When you finish plank it up.

Mosey to amphitheater.

120’s – Led by Local PAX Donatello
Starting at the bottom of amphitheater:
–  20 merkins, 5 box jumps to next landing
–  20 squats, 5 box jumps to next landing
–  20 merkins, 5 box jumps to next landing
–  20 squats

Rinse and repeat x3

That totals 120 merkins/squats (The address to the AO is 120 Commerce Street)

Grab your Battle Buddy and a spot on the low wall.

Bench Bonanza – Cap’n Crunch
This is done done with your Battle Buddy. Each round will be 2.5 min long and we 30 seconds rest between rounds. Partner 1 does Exercise 1 while partner 2 does Exercise 2, then flip flop until time is up.
–  Rd 1 = Exercise 1 – Step Ups x15/leg; Exercise 2 – Bench Dips
–  Rd 2 = Exercise 1 – Bulgarian Split Squats x15/leg; Exercise 2 – Derkins
–  Rd 3 = Exercise 1 – Reverse Pickle Pounders (feet on wall); Exercise 2 – Push-off Incline Merkins

Abs – Dealer’s Choice
Flutter Kicks x15 IC
Boat/Canoes IC
Crunch Frogs x15 IC
Captain Thors x5 IC

 

COT
Number off & Name-O-Rama
27 PAX including 3 FNGs

BOM
The theme of the morning was “better together.” We partnered up with a “Battle Buddy” for the morning to push and encourage each other through the workout. One of the characteristics of a sad clown is he lives a lonely, isolated life…F3 is the antithesis of that! We live by the simple truth that we are exponentially stronger physically, mentally and spiritually together than alone. Initially, most men come to F3 to work on themselves, which is a good thing, but soon we all learn that iron truly does sharpen iron. Something powerful happens to a PAX when men start showing up for each other as much for themselves. As Solomon says, “Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!” (Ecclesiastes 4:9-11). We put this into practice this morning, and each of us leave better because of it.

MOLESKIN
When the K-Town PAX met up to head to Johnson City we didn’t know what to expect, but spirits where high and we were ready to met our new brothers. When we got there and Donatello was waiting for us and rolled out the red carpet. YHC can say right now…the men of JC get it! They showed up ready to work and killed it. Mumblechatter was high and the camaraderie was instant with our F3 Tennessee brothers.

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.