F3 Knoxville

Tag: Cap’n Crunch

Suicides and Mt. Everest…just a typical F3 Saturday!

Conditions: 40 and Clear

Intro and Disclaimer

THE THANG
COP#1
2 Laps around Parking Lot
Imperial Walkers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Reverse x15 (IC)
Merkins x15 (IC)

Line up on one side of the parking lot and partner up

Heavy Suicides
Bandwagon put the PAX through a little basketball drill, will a little extra of course…this is F3!  Suicides the length of the parking lot with cinder blocks while doing exercises at four spots.

Runners: 3 Rounds, 1st = x15 each, 2nd = x10 each, 3rd = x5 each

  • Free Throw Line (1/4 way down) – CB Curls
  • Half-court Line (1/2 way down) – CB Clean and Press
  • Far Free Throw Line (3/4 way down) – CB Tricep Presses
  • Far Baseline (all the way down) – CB Hops (hop over cinder block side to side)

Non-runners: Do the following exercise as a group until all runners are done

  • First Run – Department Stores (On Q lead)
  • Second Run – Big Boy Sit Ups (IC)
  • Third Run – Flutter Kicks (IC)

Indian trot to the front field

COP #2
American Hammers x15 (IC)
Mountain Climbers x20 (IC)
Side Straddle Hops x15 (IC)

Mosey to “Everest” large hill in front of the park

Partner DORAS
One partner does exercise while the other takes on “Everest”
Exercises:

  • Merkins x100
  • Little Baby Crunches x200
  • Squats x300

Once a team has finished start (but cut number of reps in half) until everyone is done (1 Team!)

Partner up in groups of 6 and relay hand-offs back to base (person in back hands stick to person in front and so on.  When the person in front gets the stick he drops it and they man in back picks it up and the fun starts all over again.)

ABS
Dealers Choice

 

COT
Nam-0-Rama – Barbie

 

BOM
Bandwagon

 

MOLESKIN
The PAX came ready for a beatdown on Saturday morning and did not leave disappointed. After doing some “heavy suicides” in the parking lot with cinder blocks the PAX gathered for a short mosey to uncharted grounds of our beautiful AO. We named it Everest, in honor of every 10 year old (and some adults (P-Nut)) that sleds down this massive hill during a good snowstorm. Check it out when it snows, it won’t disappoint. The PAX did some of the toughest DORA’s of this young PAX career. Hopeful that this PAX continues to grow and push each other physically, mentally, and spiritually.

 

Barbie and Bandwagon (submitted by Cap’n Crunch)

“Block” Party and 2015 Challenge Retest

Conditions – 19 and clear and cold!

THE THANG
Warm Up
Side Straddle Hops – 20x IC
Step out Squats – 20x IC
Arm Circles Forward – 10x IC
Arm Circles Reverse – 10x IC
Dive-bombers – 10x IC
1 Lap around the parking lot

Challenge Retest
2 min Merkins
2 min Rest
2 min BBS
2 min Rest
5 min Burpees

Cinder Block Circuits
4 stations at the corners of the parking lot. 60 sec at each station with 5 sec transitions to get to next station (you better run!) for 4 Rounds…

  • Station 1 = CB Sumo Squats
  • Station 2 = CB Log PT
  • Station 3 = CB Swings
  • Station 4 = CB Squat to Press

Abs
4 ct. Flutter Kicks – 20X IC
Hello Dolly – 20X IC
American Hammers – 20X IC

COT
Name-o-Rama PAX of 39 strong including 1 FNG!

BOM
YHC – “Be watchful, stand firm in the faith, act like men, be strong.  Let all that you do be done in love.” (1 Cor 16:13-14)

MOLESKIN
The first week of December the PAX accepted a challenge.  The challenge was max number of the following: 2 min Merkins, 2 min BBS and 5 min Burpees.  This gave everyone a baseline to work from and improve upon over the month.  Today we took the retest…BAM!!!  The growth was incredible.  It’s amazing what a group of men, banding together can do in a month!   After the retest we got to play with cinder blocks.  It was a cold morning, but mummblechatter was high everyone left better than when they started.

Now it’s time to keep getting better physically, mentally and spiritually together in 2016…

Greatest Hits of 2015

“The Greatest Hits from F3 Knoxville 2015”
This was a workout made up of some of the greatest hits from the Qs of 2015

Conditions – 28 and clear

COP
SSH in 50X IC (c.o. Dooley)
10 Burpees every minute for 8 minutes (c.o. Mr. Bean)

THE THANG
Square of Doom (c.o. Captain Crunch)
Bear crawl one length of the square and hit 25 scissor kicks on a 4 count (IC) at the corner
Lunge the second side of the square (c.o. Roadshow) and do 10 partner “Squirkins” (c.o. Edit)
Reverse crab walk the third side of the square (c.o. Quickbooks) and in the corner do 20 Big Boy sit ups
Lunge the 4th side of the square and finish in the corner with 10 burpees

Dora’s (c.o. Creeper)
Grab a partner and do 100 Merkins together. One partner busts out the Merkins while the other partner runs down the length of the parking lot and back. Switch, rinse, repeat!
Same drill but with 150 little baby crunches between the two partners.
One more time with 40 burpees between partners

All American ABS (c.o. P-Nut with honors to Peyton Manning)
Hello Dolly’s – 16x IC
Rosalitas – 16x IC
Heals to Heaven – 16x IC
Pickle Pounders – 16x IC

COT
Name-o-Rama – Barbie

BOM
Pickle shared “What If” by Rudyard Kipling

MOLESKIN
Great look back on 2015 and some of the things that have made The Asylum such a special place. We had 34 PAX and 2 FNGs.  Now it’s time to look ahead to 2106 and blow it up!

2016…Meet the Men of F3 Knoxville!!

CONDITIONS:
25 degrees and gloomy!

THE THANG:
F3 Intro, disclaimer and welcome to FNGs

COP:
2 laps around the parking lot (OYO)
Side Straddle Hops (IC) – 32x
Circle Burp (IC) (PAX in attendance)
Get Lucky (IC to Song, hold Al Gores and do merkins for every “Get Lucky”)

Mosey to far open field and hill (Indian Trot to far-field – stick together!)

Field Work:
WHAMO Lunge Walks / Sprints (10x)
1 PAX throws WHAMO Frisbee and the rest of the PAX sprints in the direction of the throw until the Frisbee hits the ground, then they do lunges to the Frisbee.  When all the PAX get to the Frisbee another person throws it and you do it all over again.  Rinse and repeat 10X.

Jacob’s Ladder:
Run up the hill, at the top do 1 burpee and run back down.  Run back up the hill and do 2 burpees.  Rinse and repeat to 7 burpees.

Tunnel of Love:
All PAX gets shoulder to shoulder in the plank position.  Then men take turns crawling through the plank bridge and assume a plank on the other side until all PAX are through (all PAX in attendance…including Slide Rule!).

Hill Side Clock Merkins:
Everyone grabs some space on the hill side and hits the plank position.  Then it’s time for merkins at 12 o’clock, 3 o’clock, 7 o’clock, 10 o’clock, and 12 o’clock

Mosey back to coupon stack (Indian Trot – stick together!)

Pick up 2 coupons each and head back to the parking lot.
Thrusters 23X IC
Bent-Over-Rows 4-count 19X IC
Return coupons and come back to parking lot for Abs

MARY:
Part 1:  Dolly / Rosarita / LBC / Dying Cockroach  (15X each IC)
Part 2:  Low Flutter / High Flutter / Knee Ups / Bicycles / Hold Plank (Q preference)

COT
Name-O-Rama

BOM
Ratchet – Make 2016 the year you get better and give your live to others

MOLESKIN
Great start to the new year, PAX of 32 including 5 FNGs.  It was a chilly morning, but Ratchet and Woodshack kept the PAX moving.  Mumblechatter was high and the PAX was fired up to get 2016 started.

ANNOUNCEMENTS
F3 250 and F3 200…Make the commitment!
Additional workouts added to The Asylum this week: Thursday, 5:45pm-6:30pm; Friday, 5:30am-6:15am
New AO: Start applying the EHs, we will be starting a new AO SOON!  Looking to move west into Farragut and then east closer to downtown…more details to come.

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)