F3 Knoxville

Tag: Choir Boy

It’s Christmas Time at the Asylum

THE SCENE
23 and Clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA
SSH x30 4ct IC
Merkins x15 4ct IC
High Knees x15 4ct IC
Squats x15 4ct IC
Baby Arm Circles Fwd x15 4ct IC
Baby Arm Circles Bwd x15 4ct IC

Mosey along Greenway to the base of the Asylum and road

 

THA-THANG
F3 Christmas Tree

Start with the base of the tree, Route 66.

Along the Greenway at the front of the Asylum.  At the first light pole perform a Candlestick Burpee (at the end of the burpee, jump up like a candle, with hands straight up hands clapped above your head).  Add 1 rep at each successive light pole until you get to 11 reps.  When finished, run back to the beginning and plank until the 6 arrives.

Mosey to the rock pile behind the Asylum.  Grab a rock and perform the following exercises.  In between each round, run down to the tree and back:

  • Round 1 (x15 reps of each): Narrow Squats, Bent Over Rows, Forward Lunges, Overhead Press, Jump Squats.
  • Round 2 (x20 reps of each): Narrow Squats, Bent Over Rows, Forward Lunges, Overhead Press
  • Round 3 (x25 reps of each): Narrow Squats, Bent Over Rows, Forward Lunges
  • Round 4 (x30 reps of each): Narrow Squats, Bent Over Rows
  • Round 5 (x35 reps of each): Narrow Squats
  • The Star: 40 Merkins.

Mosey to the front of the Asylum, stop at the orange cones.

 

Elf Runs
In order for the big guy to have a successful night, the elves have to be ready to move fast and do some work.  Elf runs are one of their key off-season training tools.

Set up like suicide runs with a baseline and 5 cones in a row.  Run to the furthest cone and back, do 10 merkins. Then run to the second furthest cone and back do another 10 merkins. Rinse and repeat for each of the cones.

Mosey to hill on the right side of the Asylum.

 

The Grinch’s Legs
We all want the strength the Grinch gets when he saves Cindi on the sleigh right?  Perform the following, then run to the top of the hill and touch the curb

  • Jump Squats x10
  • Side Lunges x 10 each side
  • Reverse Lunges x10 each leg

Rinse and repeat.

Mosey to the SP

 

MARY
American Hammers x20 4ct IC
Hello Dolly x20 4ct IC
Side Crunches Rt x20 4ct IC
Side Crunches Lf x20 4ct IC

 

COUNT-OFF & NAME-O-RAMA
9 PAX

 

CIRCLE OF TRUST/BOM
Deuteronomy 30:19 – “This day I call the heavens and the earth as witnesses against you that I have set before you life and death, blessings and curses. Now choose life, so that you and your children may live“

This morning got up and enjoyed the crisp air with great men under a beautiful sunrise because we have a Creator who loves us and loves show us that love through his creation.  Every day we have the opportunity to enjoy those gifts, but we must make the choice to embrace them.  Seize every moment you can to pour life, love, grace and truth into those around you.

 

You just thought it was bad, then Paula showed up

THE SCENE: 32, cold & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH IC x 20
  • Merkins IC x 6
  • Tempo Squats IC x 10
  • This/that stretch
  • Good morning stretch

THA-THANG:

  1. Reverse Ladder
    • Do the following exercises in descending order.  Once you’re finished box jump up the concrete bleachers & run to the top of the hill.   Rinse & repeat eliminating the lowest number exercise until you’re left with only calf raises.
      • 15 calf raises
      • 14 superman swims
      • 13 decline merkins
      • 12 squats
      • 11 American hammers (4 ct)
      • 10 thrust merkins
      • 9 reverse lunge (each leg)
      • 8 box cutters
      • 7 burpees
      • 6 squat jumps
      • 5 side crunch (each side)
      • 4 incline merkins
      • 3 iron mikes (4 ct)
      • 2 big boy situps
      • 1 ultimate merkin
  2. Paula Abdul (2 steps forward, 1 step back)
    • Line up in parking lot.
    • Bear crawl 2 parking spaces forward, do 10 Carolina dry docks
    • Crawl bear 1 parking space backward, do 10 Carolina dry docks
    • rinse/repeat until you get to the basketball goal
      • audible was quickly called and we backed it down to 5 CDD each time….shoulders were on fire!

MARY:
No mary today….plenty of ab work throughout the main workout.

COUNT-OFF & NAME-O-RAMA
13 PAX:  Mayberry, Choir Boy, I-Beam, Booger, Toto, Swirlie, Shooter, Showcase, La-Z-Boy, Tank, Junk, Mr Clean, Bartman

CIRCLE OF TRUST/BOM:
I recently heard something on the radio that absolutely pierced my heart.  The speaker asked the following question:  If God answered every one of the prayers you’ve prayed over the past few months and gave you everything you’ve asked for, who’s life would be changed other than your own?  That hit me hard because I can be extremely selfish in my prayer life and focus on only myself and my problems.  As a Christian man I need to be more intentional about praying for Gods will in other people’s lives.  Who are you praying for intentionally?  Your wife?  Your kids?  Your boss?  Co-workers?  Missionaries?  When you pray is there a selfish motive behind what you’re asking for?  Christ tells us to pray for His will to be done.  My goal is to remember that when I come before the Lord in prayer.  Also to remember who I’m talking to and that there is a much bigger world out there that needs a loving savior the same as I do.

MOLESKIN:
Paula Abdul may have become the most hated woman on the planet this morning.   She really brought out the mumblechatter!

ANNOUNCEMENTS:
3rd F event at the Outlook

Got It.

THE SCENE: Cloudy, temp in forties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 Mountain Climbers, 10 Windmills, 10 Slow Timed Squats, 7 Michael Phelps, Little of This Little of That

THA-THANG:

Mosey to parking lot just south of playground.

Partner up with a buddy.  While one buddy does exercises, the other buddy bear crawls to first inlet, hops to second inlet, then runs to end of parking lot and back.  The buddies then take places.  The exercises that will be done, as a team, while the other buddy runs, are:

  • 100 merkens
  • 100 big boys
  • 100 squats
  • 100 shin raises

Mosey to roadway heading south.  Go on roadway as it heads west. About 25 yards from stop sign we will do:

  • 20 Box Cutters

Mosey to stop sign.  Then mosey on road going north toward Admin Bldg.  At next stop sign that is southeast of Admin Bldg,, head north up road that goes to Admin Bldg. parking lot.  Just past the stop sign we will do:

  • 20 Hello Dollies

Mosey to boulder pile by Admin Bldg parking lot.  Each man picks up a cinder block weight boulder.  We will do the following exercises with the boulders:

  • 20 Overhead Presses
  • 20 Curls
  • 20 Twists with boulder held out like a steering wheel
  • 20 Squats
  • Rinse and Repeat

Mosey to grove of trees part way down summit of Mt. Everest.  We will do the following exercise at various points located on a counter clockwise circle

  • At grove of trees:  5 Burpees Then run to top of Mt. Everest
  • At top of Mt. Everest:  10 Big Boys.  Then run to bat nest pole by stairs to left of roadway.
  • At bad nest pole:  20 Star Jumps.  Then run down stairs to grassy area below.
  • At grassy area at bottom of stairs:  30 Squats.  Then run south to grove of trees on Mt. Everest.
  • Repeat three more times.

Mosey back to AO.

We will do following exercises:

  • 20 Pavement Pounders
  • Boat Canoe Routine
  • 20 American Hammers
  • 20 Second Relax and Look at the Sky
    COUNT-OFF & NAME-O-RAMA
    12 men.  One of them was FNG:  Travis Truitt who now has F3 name of “On Tap.”
    CIRCLE OF TRUST/BOM:
    As men, some of us have anger issues frequently, while most of us have anger issues at least some of the time.   We must learn to control our anger.  Anger is not a bad thing in itself.  It tells us something is wrong.  We need to logically fix what is wrong, go to others for help, or pray to God about the matter. What we don’t need to do is become hostile or lose control of our emotions.  Through prayer and truly asking God to work with us, we can overcome anger issues.  We can also go to our brothers if we have an anger issue and ask for their guidance and help.ANNOUNCEMENTS:
    3rd F at Outlook on December 9, 8:15 AM to 9:00 AM, immediately after Saturday Morning Workout at Big Ball.  Special Workout tomorrow in Mechanicsville at 2:00 PM , leading youth living near that area.  See announcement on group me.

Don’t Drop The CMU

THE SCENE:

Low 40’s, partly cloudy but brightening

F3 WELCOME & DISCLAIMER

This workout is a modification of a CapNCrunch beatdown. Big thanks for the help!

WARM-O-RAMA:

  • SSH x25 IC
  • Tempo Squats x15 IC
  • Tempo Merkins x15 IC
  • Hot foot x 15 per foot 4 count reps IC
  • Baby Arm Circles Fwd x10 IC
  • Baby Arm Circles Bwd x10 IC

THA-THANG:

Mosey to hill. Stop along the way for the following:

  • 20x air squats (single count IC)
  • 20x in-place lunges (10x each leg IC)
  • 10x squat jumps (single count IC)
  • 10x jumping lunges (5x each leg IC)

Pyramid

Run to cone and do exercise. Run back down hill and do other exercise. Do both exercises with the following reps: x5, x10, x15, x10, x5.  We will do 2 rounds.

Rd 1

  • Tuck Jumps
  • Dry Docks

Rd 2

  • Narrow Squats
  • Wide Merkins

Mosey to Grinder. Gap jumps over path

3 Exercise HIIT

Everyone performs the HIIT series, 20 sec on, 10 sec off, 3 sets of each round, 2 rounds.

Rd 1

  • High Knees
  • Overhead Press w/CMU
  • Run Squat Switch

Rd 2

  • Ice Skaters
  • Bent Over Rows w/CMU
  • Burpees

11’s

Box Jumps & Dips on benches, suicides out to cones in between

MARY:

  • Flutter Kicks x20 4ct IC
  • Hello Dolly x20 4ct IC
  • Side Crunches Rt. x20 IC
  • Side Crunches Lft. x20 IC
  • Boat / Canoe on Q

COUNT-OFF & NAME-O-RAMA
7 Pax

CIRCLE OF TRUST/BOM:
Push yourself in F3 to not only get stronger, faster and better out there but in all life. There have been studies that working out makes the mind sharper. Also reports that those that start their days early are more productive. I find when I push myself out here I smile more I feel more energetic throughout the day and I perform better in daily life just taking the groceries in or digging a hole in the back yard. Push through the temporary discomfort to grow and see what you are really capable of.

MOLESKIN:
ANNOUNCEMENTS:

Sunrise Sampler

THE SCENE: Cool and 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Stradle Bees X10

1 Burbee

3 rounds

THA-THANG:

  • Stop 1: Top of hill
    • Merkins x10
  • Stop 2: Short hill
    • Merkins x10 Big Boys x10
    • 3 Hill charges
  • Stop 3: Everest
    • Merkins x10 Big Boys x10 Squats x10
    • Run up Everest
  • Stop 4: Rock Pile
    • Merkins x10 Big Boys x10 Squats x10
    • Over head rock lifts x10
    • Stop 5: Asylum Steps
  • Stop 5: Asylum Steps
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Stair jumps to the Asylum
  • Stop 5: Telephone Pole
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Telephone pole lifts x10
  • Stop 6: Big Hill
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • 5 hill charges with Burbees at the top
  • Stop 7: Soccer Field
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Lunges, high knees, ankle to butt, sprint x4
  • Stop 8: Playground
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Box jumps x10
    • American Hammers x10
    • 2 full rounds
  • Stop 9: Parking lot
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • American Hammers x20

MARY:
COUNT-OFF & NAME-O-RAMA
17 Guys.
CIRCLE OF TRUST/BOM:
Working to communicate Thankfulness and Gratitude to those around us.  Colossians 3:17.  And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.\

ANNOUNCEMENTS

Coffee at Panera