F3 Knoxville

Tag: Cap’n Crunch

All It Takes is All You Got…

CONDITIONS
42 and clear

Welcome & Disclaimer

THE THANG
Warm Up

  • SSH 25x (IC)
  • Diagonal Lunges 10x each leg(IC)
  • Dive Bombers 15x (IC)
  • Imperial Walkers 15x (IC)
  • Arm Circles Forward 15x (IC)
  • Arm Circles Backward 15x (IC)

ATMs
All done in order with no rest (without leaving plank position)

  • 15 Alternating Shoulder Touches (4-count IC)
  • 10 Tempo Merkins (down on the 1-2-3, up on 4 IC)
  • 10 fast Merkins (single count IC)

Rinse and repeat 4x

Leg-Blaster
All done in order with no rest

  • 15x air squats (single count IC)
  • 16x in-place lunges (8x each leg IC)
  • 16x jumping lunges (8x each leg IC)
  • 10x squat jumps (single count IC)

Rest for 10 count then rinse and repeat 2x

Mosey to the field behind the baseball diamonds just under the four trees.

Nickel and Dime Hill Runs
Battle Buddies alternate between…

  • 1st Battle Buddy bear crawls to the ditch and does 5 burpees, runs up the hill and does 10 star jumps then runs back (2nd does flutter kicks)
  • 2nd Battle Buddy bear crawls to the ditch and does 5 burpees, runs up the hill and does 10 star jumps then runs back (1st does flutter kicks)

Rinse and Repeat 4x

Jump Relays
Work with your Battle Buddy to get your cone across the line and back

  • Step 1: Perform 5 Burpees, 5 Diamond Merkins and 10 BBS while Battle Buddy holds plank
  • Step 2: Pick up the cone and jump (double footed) one pace forward. Put the cone down behind the heel of the foot and run back to Battle Buddy.
  • Step 3: Battle Buddy performs Steps 1 and 2
  • Step 3: Repeat steps 1, 2 and 3 until the cone has been brought across the far line and back.

Mosey to parking lot via Cardiac Hill

Merkin Cashout
10 Rounds of merkins.  Complete AMRAP in 10 sec, rest 10 sec, AMRAP in 9 sec, rest 9 sec all the way to 1.

ABS
Hello Dolly 25x IC
Side Crunches 15x each side IC
American Hammers 15x 4ct IC

COT
Count-O-Rama & Name-O-Rama

BOM
The battle to get better physically, mentally and emotionally begins in the mind.  What we focus on shapes what we become.  Paul gave us some powerful words to help guide us as we seek to be HIMs:
Philippians 4:8
Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

MOLESKIN
16 men made their way to The Asylum to do a little work before celebrating Easter Weekend.  As always the men gave their all to the workout and to each other. Tclaps brothers!!

 

Coupons for Everyone!

CONDITIONS
48 and clear

Welcome and Disclamer

THE THANG
COP
Side Stradle Hops x20 IC
Windmill x12 IC
Shoulder Stretch 10 seconds each
Squats x 12
Merkins x10 IC

Count off for 2 groups

Mosey to baseball field fence

Sprint up hill to first cone in parking lot. 5 jump squats. Sprint to second cone. 10 merkin with a row (with merkin). Sprint to third cone. 10 Al Gore with a push (with cinder block). Second time through is the same except back pedal up the hill. 3rd time is bear crawls. Department stores until all are done.

Mosey to parking lot hill. Each team with 9 cinder blocks

11s up the hill as a team. Must carry all cinder blocks and bricks as a team. Diamond merkins at bottom. Burpees at top.

PAX finishes with 10 diamonds and 1 burpee as a whole PAX.

Mosey back for ABS

ABS
American Hammer x20 IC
Hello Dolly x20 IC
Never Cross Dolly x24 IC

COT
Count off and Name-O-Rama

BOM
1 Chronicles 28:20—The Lord declares us to be strong and courageous and to act. We are often paralyzed by fear of failure and expectations and it keeps us from acting. The Lord promises He will be with us until the completion of the service of His kingdom. Our actions serve his Kingdom, and we have to be courageous in order to be HIMs for His kingdom. We are like Peter trying to walk on water. When we take our focus off of His constant support, we lose our courage and we begin to falter, unable to serve Him. It is our honor to be apart of His story and to serve His kingdom. All we have to do is be courageous and act.

MOLESKIN
PAX came in ready to work and started off hump day right with some sprinting and a mix of workouts. Finished the day crushing the hill while carrying coupons together as a group. Finishing the 11s on the hill could not have been done alone, and the PAX came together to encourage each other through a tough workout. Woodshack finished it off with a new brutal ab workout, the “Never Cross Dolly”.

Submitted by Bookworm

Who left this pole here?

CONDITIONS
27 degrees and clear

Welcome and Disclaimer

THE THANG
COP
Side-Straddle Hop x 20 – IC – (Zygote)
Alternating Shoulder Taps x15 – IC – (Pickle)
Forward Arm Circles x15 – IC – (Zygote)
Backward Arm Circles x15 – IC – (Zygote)
Imperial Walkers x10 – IC – Pickle

Mosey to baseball field and pavilion.  Count off in 1s and 2s,  Group 1 with Pickle & Group 2 with Zygote

Joe and The Pavilion
Group 1 – Joe Hendrix Stair Loop – Group on each set of stairs
Group 2 – Pavilion Leg Session – Step up jumps, Single Leg Control Squat, Wall Sit
(8 Min then switch)

DORA’s and Log PT
Station 1: K2
Group 1 mosey to K2 (Name I am giving to that hill).  Each person get 1 coupon on the way there – Pick a battle buddy.  Alternate doing the following exercise with reps adding up between battle Buddies:
– 150 Curls with hill runs
– 100 Thrusters (Squat and Press)or standard curls with hill run
– 75 Tricep extensions with hill runs

Group 1 will leave the coupons there and Group 2 will return them

Station 2: Parking Lot
Group 2 mosey to parking lot.  Break into groups of 3 and get a pole.  1 pole = 1 unit…everyone must work together – Teamwork.

Exercise sequence (Keep the pole off the ground at all times!)
1st Stop – Alternating Shoulder Pole Press x 20 – Lunge to 2nd Stop
2nd Stop – Pole Curls x 30 – Walk Pole to 3rd Stop
3rd Stop – Pole above the head squats x 20 – Lunge to 4th Stop
4th Stop – Pole crunches x 30 – Walk Pole back to the start and repeat until time is up

Group 1 and 2 switch!

ABS
Begin and finish with Pickle Pounders!!

COT
Count off and Name-o-Rama

BOM
Each day we talk about what it looks like to be a HIM (High Impact Man) to our wives, fiancés, girlfriends, kids, family and coworkers. Even more so, being a HIM completely changes our stature as men and the way we live our lives. When thinking about becoming a better HIM each day I wanted to be reminded of who we are as men. The scripture was Romans 5: 6-10, with the focus being on this: “ While we were still weak, at the right time Christ died for the ungodly…While we were still sinners, Christ died for us…”

As men, we have to remember who the true HIM is in our lives. We are weak sinners who have an incredible god. Through his blood we can go out each day and become better HIMs in his name. This weekend focus on the true HIM and there you will find your strength.
– Zygote

Prayer
– Pickle

MOLESKIN
The PAX woke up hungry and ready to devour any task ahead. Energy was great as we ran K2 and played in the lumberyard. This PAX is something else!

Zygote and Pickle

Manic Monday

CONDITIONS
54 degrees and clear

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hops x15 (IC)
Rockettes x15 (IC)
Mountain Climbers x15 (IC)
Arm Circles Forward
Arm Circles Backward x15 (IC)
10 Burpees OYO

Mosey to Playground

Elevens on Playground
Start with 10 Super Mario’s and 1 Derkin, then 9 Super Mario’s and 2 Derkins, etc.
Everything =11 until 1 Super Mario and 10 Derkins

Mosey to parking lot. Partner up and grab a coupon

Ladder Suicides with Partners
Partner runs to each cone and does exercise. 1 exercise at first cone, 2 at 2nd, 3 at 3rd and so on. Exercises- Merkins, Jump Squats, Diamond Merkins

Partner waiting on the baseline does shoulder exercises with Coupons- x10 (3 sets total)
Exercises- Zombies, Angels, Shoulder Presses

Mosey to top of Cardiac Hill with Coupons

Cardiac Hill
Run up Cardiac Hill twice while doing AB exercises at each corner. First time 20 Reps, second time 15 reps.
Corner 1 – Inclined Big Boy Situps
Corner 2 – Pickle Pounders
Corner 3 (Below Hill) – Heel Grabbers
Corner 4 – Flutter kicks at the top of hill- (IC)

Mosey back to parking lot

Pickle Pounders x15 (IC) led by Pickle

COT
Count off and Name-O-Rama

BOM
Matthew 16:24-26 – Christ made the ultimate sacrifice in leaving his Heavenly throne and coming down to die on a cross to save us and give us true life in him. In response through our loving relationship with him, we are called to sacrifice ourselves and live for him above all. Everything else in this world will never be enough no matter much it tells us it will be. It will never satisfy or fulfill us. Christ is the only thing that can. By sacrificing ourselves to live in Christ in our new selves, we are given the ability through Christ to sacrifice ourselves in relationship with our families, friends, classmates, co-workers, and to share Christ by doing so. So let us not choose our on way or ourselves but choose the way of Christ. This is part of the core of being HIM (High Impact Man)!

MOLESKIN
The PAX took Monday morning by storm. They worked their tails off and never stopped moving. The encouragement from the PAX this morning was phenomenal, pushing each other and affirming the Q’s by their words and efforts. Running Cardiac Hill together is always great times with the PAX, conquering the feat together and encouraging one another at the top. Great effort to start the week!

Bandwagon and Goose (submitted by Cap’n Crunch)

Route 66

CONDITIONS:  45 degrees and foggy….a virtual heat wave for the Knoxville PAX.

Welcome & Disclaimer given by Dimples

THE THANG
COP1: P-Nut
Side saddle hops x20 (IC)
Imperial Walkers x15 (IC)
Forward arm circles x10 (IC)
Reverse arm circles x10 (IC)

COP 2: Dimples
Overhead press with coupons x10 (IC)
Curls with coupons x10 (IC)
Squats with coupons x20 (IC)

Repeat all three exercises again…

Route 66: P-Nut
Quick mosey to the stop sign near the far end of the upper parking lot. Applied our first Flying Headlock/Billy Zane by pulling a sadclown off the running path and having him join us. He was joined by his M (uh…what do you do about that?) for the remainder of the workout.

The goal was to run a distance between 11 light posts, starting with 1 rep at the first pole and then adding one additional rep at each light post until you hit 11.

Round 1: Burpees
Round 2: Merkins
Round 3: Big Boy Situps
Round 4: Squats
Round 5: Carolina Dry Docks

Partner Carry Indian Run: Dimples and P-Nut
100 yard Partner Carry, single-file lines with an Indian Run concept . One partner carries down; switch on return.  Rinse and repeat

Mosey to parking lot

Isometric circuit: Dimples
Squat circuit
Push-up position circuit

Ab’s: Dealer’s Choice
Crazy, knee-to-elbow partner pulls – Ratchet
Crossing Dollys – Woodshack

COT
Name-O-Rama:45 brave souls, including 9 FNG’s.

BOM
P-Nut read Colossians 7:19. Reminded everyone to be grateful and to express gratitude at every opportunity.  AYE.

Dimples prayed us out.

MOLESKIN
This was a cardio buffet for the PAX. Spirits were high with the Billy Zane experience…coupled with the interesting reality of having an M infiltrate the group. Queen B kicked our fannies.

Lots of spirited mumblechatter.

P-Nut and Dimples (Submitted by Cap’n Crunch)