Crawdad – Page 31 – F3 Knoxville

Tour Through The Pyramids…

September 9, 2016 Capn Crunch

THE SCENE 69 and clear

F3 Welcome & Disclaimer

THE THANG
COP
SSH x 32 (IC)
Windmill Merkins x10 (IC)
Arm Circles Forward x12 (IC)
Arm Circles Backward x12 (IC)
Imperial Walkers x16 (IC)
Mosey 1 lap around parking lot

Mosey to coupon pile and everyone grab 2 then line up at the edge of parking lot.

Pyramid 1
Do the following exercises in 5 rounds:
R1 = 10x each of Narrow Squats, Bent-Over Flyes, Side Lunges, Standing Flyes, Reverse Lunges
R2 = 15x each of Narrow Squats, Bent-Over Flyes, Side Lunges, Standing Flyes
R3 = 20x each of Narrow Squats, Bent-Over Flyes, Side Lunges
R4 = 25x each of Narrow Squats, Bent-Over Flyes,
R5 = 30x each of Narrow Squats

Partner up with a battle buddy and head to back to parking lot.

Pyramid 2
Battle Buddies alternate between running and planking
1^st person runs to first cone – x5 Diamond Merkins, runs back (2^nd holds plank)
2^nd person runs to first cone – x5 Diamond Merkins, runs back (1^st holds plank)
1^st person run to runs to second cone – x5 Carolina Dry Docks, runs back (2^nd holds plank)
2^nd person runs to second cone – x5 Carolina Dry Docks, runs back (1^st holds plank)

Rinse and repeat following the rep sequence– x5, x10, x15, x10, x5

Mosey to play area

MARY
Flutter Kicks x40 4ct IC
Freddie Mercury x30 IC
Side Crunches x25 each side IC

Mosey back to start point.

ATMs
As one PAX…in cadence…with hutspah! IC

COT
Number Off and Name-O-Rama

BOM
“Success is peace of mind, which is a direct result of self-satisfaction in knowing you made the effort to do your best to become the best that you are capable of becoming.” – Coach John Wooden

A good life is built one block at a time. It takes effort and intentionality. HIMs understand that their lives are not their own, that they get better in order to give more to those the love and live with. Coach Wooden’s definition of success is appropriate for every area of life…physical, mental, emotional and spiritual. Each F3 workout is a microcosm of life. Take what you learned this morning, keep pushing and give it away!

MOLESKIN
The PAX pushed hard this morning! It is an incredible experience to line up each morning with men who are ready to reach past their limits to get better and make sure their brothers are doing the same. Prayer time at the end was especially good. Praying for needs and hearing praise reports was inspiring for YHC. Can’t wait to get back out there and do it again!

Lost with Burpee Dan in the Bermuda Triangle

September 7, 2016 Proton

THE SCENE 67 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hop X 25 IC
Imperial Squat Walkers x 20 IC
Little baby arm circles Front x 15 and back x 15 IC
Mountain Climbers x 20 IC
Ranger Merkins X 20 IC

Count off in 3s

Bermuda Triangle
Station 1 –10 pull ups in the dugout
– Run from dugout to short walls near playground
Station 2 -10 step ups at the short walls
– Run from playground to covered area
Station 3 – 20 rows and 20 Merkins
– Run from covered area to dugout

Complete each station then move to the next, AMRAP in 15min

Burpee Dan’s
1 Burpee : 4 lunges across lot.
– Down to touch the fence and back up in reverse and run to other end (repeat after each)
2 burpees : 4 lunges back to starting position
3 burpees : 4 lunges back to starting position
4 burpees : 4 lunges back to starting position

AMRAP in 15min

Cash Out
Down and back sprints x 3

MARY
Proton Parkers x 5 IC
Hello Dolly x 25 IC
Star Fish Crunch x 10 IC
American Hammer x 20 IC
Pickle Pounders x 20 IC

COT
Number off & Name-O-Rama

BOM
F3 Leadership Characteristics – CANDOR: Telling the hard truth. COMMITMENT, COMPETENCE, CONTENTMENT, COURAGE:

Galatians 6:1 – Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted.

Sprints and Merkins

August 22, 2016 Cat Gut

THE SCENE 65 and clear

F3 Welcome and disclaimer

THE THANG
COP
Side straddle hop x25 IC
Burpies x10 OYO
Baby arm circles x10 IC
Michael Phelps x10 IC
4ct Squats x10 IC
Carolina Drydocks x10 IC

Sprints
Start at one curb, sprint to opposite curb, fast walk back.
Rinse and repeat x10

Merkin Sprints
Sprint to far curb, 20 merkins.
Sprint back, 19 merkins.
Continue to sprint back and forth performing 1 less merkin until down to 1.

Mosey to cardiac hill

Cardiac Hill…Like a Beast
Bear crawl to first turn, perfrom20 merkins.
Bear crawl to second turn, perform 20 merkins.
Crab walk down to first turn perform 20 merkins.
Crab walk to bottom, perform 20 merkins.
Sprint up cardiac to benches, fast walk back to AO.

Tunnel of Love
Finish up with a little tunnel of love

COT
Number off and Name-O-Roma: 29 PAX, 5 FNGs

BOM
Yes, in a tennis match love means “nothing”—–15-love, 30-love, 40-love. But to a Christian and a HIM (High Impact Man) love is everything. Jesus commands us to love one another. Sometimes this is not easy to love others who are not like us, don’t treat us well, or don’t believe the same as we do. Matthew 22:37 Jesus was asked which commandment was the greatest. He replied “love the Lord your God with all your heart, your soul, and your mind. And the second is like it, love your neighbor as yourself”. How do we love God with all our heart? Obey His commands, spend time in His word, spend time meditating and in prayer. How do we love our neighbor? Look for opportunities to be the hands and feet of Jesus. Just for today make the decision to be less selfish and more Christ-like—–encourage others, engage with those around you and help them however you can. Serve others, love on your wife and kids, love on your parents and friends—-love them well!!!!

10+1

August 3, 2016 Zygote

THE SCENE
71 and Gloomy

F3 Welcome and Disclaimer

THE THANG
COP
SSH x 11 IC
Cherry Pickers x 11 IC
Rockettes x 11 IC
These right here and Those Right There
Baby Arm Circles x11 IC
Merkins x11 IC

Parking Lot Eleven’s
Do 10 push-ups then run to the other side and do 1 BBS
Descending and Ascending

Mosey over to playground

Playground Eleven’s
10 Derkins & 1 Box Jump

Mosey over to Cardic Hill

Cardiac Hill – Circuit of 11’s
Start – 11 squat jumps
1st turn – 11 Diamond Merkins
2nd turn -11 Hello Dolly
Top of the hill- 11 American Hammers

Rinse and Repeat

Mosey to coupon pile

Gone in 60 Seconds
Each exercise done for 60 seconds w/ coupons
Rd 1 – Front Shoulder Raise
Rd 2 – Shoulder Press
Rd 3 – Curls

COT
Count off & Name-o-Rama

BOM
“Anyone who has never made a mistake has never tried anything new.” – Albert Einstein

Be bold this week men!

MOLESKIN
Gloom on Gloom on Gloom… This morning was hot and gloomy but together we prevailed and conquered the gloom. Have a great day men!

Hunger Games at The Asylum

July 23, 2016 P-Nut

THE SCENE
78 and muggy

F3 Welcome and Disclaimer

THE THANG
COP
SSH                      ICx20
Imperial Walker     ICx20
Squats                   ICx20
BAC                       ICx20
Reverse BAC        ICx20

The PAX divided into two groups for a little friendly competition.

The Games
Each group had to run the Lakeshore Park loop (2.1 miles) and complete the 14 work stations set up along the route. While traversing the trail, each group had to carry a 50lb sandbag and a concrete block (concrete masonry unit- CMU). The only rule…all PAX had to stay together and finish the exercises before running to the next work station on the trail (plank it out- all you quick youngsters).

Group one began the run on the south entrance of the greenway and Group two started on the north entrance.

Work stations consisted of: bear crawls, sprints around baseball infield, merkins, burpees, starjacks and a climb up Mt. Everest for a squat sequence. 14 stations in all. Lots of hill work.

The highlight of the competition was when both groups met in the middle of the greenway (1/2 way through) and Edit led the entire group in a round of IC Starjacks.

Group 2 won the HUNGER GAME battle this time around, but I’m guessing that there will be a rematch in the near future.

Once both groups returned to the start point we gathered up to cash out.

Cash Out
Mountain Climbers                                      ICx20
Offset Merkins (left)                                     ICx10
Squats                                                         ICx20
Offset Merkins (right)                                   ICx10

Abs (Dealer’s Choice)
Box cutters led by Edit                                ICx20
Hello Dolly led by Crawdad                     ICx30
Pac Man led by Land Line                        ICx20 (each leg)
American Hammer led by Slide Rule    ICx20
Pickle Pounders led by Pickle                    ICx15

COT
Count-o-rama, Name-o-rama,

BOM

We will never be satisfied with things of this world (money, cars, health), but with Jesus- we will never want for anything. John 6:35 Jesus said to them, “I am the bread of life; whoever comes to me shall not hunger, and whosever believes in me shall never thirst.”

MOLESKIN

I couldn’t believe my eyes. Vehicle after vehicle rolled in to the AO and it was a legendary line-up. Many of the original PAX from the Day 1 launch in 2015 were there for a hot and humid beat down. Mumblechatter was in full swing 15 minutes before the workout began.

Incredible having so many “old timers” out this morning! It was an awesome day at the Asylum. The best part of the day was when FNG- Snitch- informed the group that Woodshack once posed in his “underwear” for a cover photo for Newsweek magazine. Potential new F3 names for Woodshack are Zoolander and Playboy. Too bad Woodshack was unable to post today…he’ll pay for that information later.

Keep Gus in prayer as he prepares for the BAR exam this month. Also prayers for Pablo and other memebers of the PAX who are traveling.

Great energy and hype today at the Asylum.

YHC,
P-Nut