F3 Knoxville

Tag: Dimples

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!

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)

Soggy, Post-Christmas Smackdown…

Conditions: 60 degrees, wet and rainy

THE THANG
Warm Up:
Side Straddle Hop x 20
Merkins/Push-ups x 10
Prisoner Squats x 15
Imperial Walkers x 15

Tour of the Parking Lot:
Bear crawl along the first side, lunge along the second side, bear crawl along the third side, then lunge along the final side (each side app. 20 yd)

Mosey to get coupons (two paver stones) then mosey to hill

Hill Work:
Got into groups of 3 for 5 rounds each of…
1 start at top with pavers, 2 at bottom.  While first person is running to the top of the hill the person at top is doing squats with blocks above head.  Person at the bottom is doing renegade rows with pavers.  All group members do 5 rounds.

Mosey to soccer fields with coupons.

Soccer Field Relays:
Same groups of 3 for 5 rounds each of…
First person takes the pavers and sprint to the other side of the field (app. 100 yd), does 10 curl-to-overhead press with pavers, leaves them there and sprints back.  While waiting two people alternate mountains climbers and speed squats.  Next person sprints and does 10 curl-to-overhead press and team alternates until all member have done 5 rounds.

Push-ups to 50:
15 standard
15 pike/dry dock
15 diamond push-ups
10 dive bombers

Mosey back to parking lot with pavers

Abs – Dealer’s Choice:
Flutter Kick – 15 count IC- Crawdad
Hello Dolly – 20 count IC – Roadshow
Russian twist – 20 count IC – Cap’n Crunch

COT led by Roadshow
Name-o-Rama
“Man in the Mirror” poem by Dale Wimbrow

BOM led by P-Nut

Moleskin
No amount of holiday indulgence could keep the men of Knoxville from getting work done in the wet, post-Christmas gloom this Saturday.  All the sitting and feasting of the past couple of days left the men hungry to get moving.  It was a great morning with Roadshow up for his VQ.  There were 7 FNGs and a couple of F3 brothers from other cities.  We worked hard, got better physically and then 19 headed to Coffeeteria at a local Panera Bread to workout the 2nd F.

The PAX in Knoxville continues to fan the flames and put the EH on the sad clowns of K-town. This group is passionate and hungry.  The PAX looks forward to 2016 (more workouts, new AOs, CSAUP events…) and continuing to give away what was given to us…F3 COUNTS!!

Strength and Honor,
Cap’n Crunch for Roadshow

K-Town’s First Post-LEAP Saturday Beatdown…

Conditions: Clear and cold…26 degrees!

THE THANG:
First up was to mosey to coupons (pavement bricks).  Everyone grabbed two and then it was time to mosey to one of the frost covered field’s of The Asylum (what we affectionately call our AO).

COP:
Once the PAX arrived at the field we circled up for a little warm up lead by Crawdad.  Here’s how things went down:
– 15 Merkins
– 10 Chinook Squats
– 20 Imperial Walkers
– 20 Big Boy Sit-ups
– 10 Carolina Dry Docks
– 5 Happy Jacks

11’s:
Crawdad then had us mosey over to a hill for 11’s.  Start with 10 knerkins, run to the top of the hill then do 1 jump squat.  Run back down for 2 knerkins, run to the top of the hill and do 9 jump squats.  Repeat until PAX gets to 1 knerkin and 10 jump squats.

Fun with Coupons:
After 11’s the PAX grabbed their coupons and circled up.  YHC led through a group of exercises in a pyramid formation.  Here’s the drill (done with coupons)…
– R1 = 10x each of Narrow Squats, Bent-Over Flyes, Frog Squats, Standing Flyes, Reverse Lunges
– R2 = 20x each of Narrow Squats, Bent-Over Flyes, Frog Squats, Standing Flyes
– R3 = 30x each of Narrow Squats, Bent-Over Flyes, Frog Squats,
– R4 = 40x each of Narrow Squats, Bent-Over Flyes,
– R5 = 50x Narrow Squats

After YHC explained things the PAX partnered up and did the exercises OYO in pairs.  After everyone finished round 5 we topped things off with 100 mountain climbers all together in cadence.

The Long Mosey Home:
Everyone then moseyed over to the park trail with their coupons.  We took the trail back to the parking lot where we started to wrap things up (distance traveled on the trail with coupons was just over a 1 mile).

Ab Work:
Once we arrived back at our launch point we finished up with at little ab work, dealer’s choice.  It went down like this…
– Quickbooks – Bicycles (can’t remember the rep count)
– Sleeveless – Partner Leg Throwbacks (don’t know F3 name for it), 10 each person
– P-Nut – Department Stores (Plank position: 2nd floor was full plank, 1st floor was 6 inches, basement was chest on the ground with legs and arms up). P-Nut called it out.

BOM led by Crawdad

Moleskin:
This was the first post-LEAP Saturday morning workout for Knoxville.  YHC was a little nervous due to the low temp (26 degrees), but as usual the Knoxville PAX did not disappoint!  K-Town PAX shows up and gets things done.  Today was Crawdad’s VQ and as expected he crushed it.  We went a little long on time due to the long mosey with coupons back to the parking lot, but PAX was not about to leave without finishing up with some ab work. By the time we finished we had toured over 2.5 miles of The Asylum this morning, most of that with coupons.

Thanks to the F3 Nation and especially the LEAP Team for all their support and encouragement over the last 6 weeks.  The men of this PAX get it and are giving it away to the men of Knoxville.  F3 Knoxville is something special.

Take notice…The Asylum is open for business…no sad clown is safe in Knoxville!

Strength and Honor,
Cap’n Crunch

No Show Knoxville to 2nd, Brings Pain to 1st F, SOB Style

Four SOB’s headed out of ballantyne for a much anticiPATED week 5 beatdown to our new brothers in Knoxville. Week 5 is known as The Snotwoggler and we did it justice. MT had the truck loaded with tokens (plates and “the tire” 150lbs). After 30 minutes in the truck Outback needed to feed the beast, good call, we hit the best BBQ in Shelby and were ready of the journey.

After a 4 hour road trip we hit the AO, what a great location with awesome views. After MT took care of business it took 45 minutes to gather the plan, and a good one it was. The boys headed to the hotel checked in and decided to take a small beer tour of Knoxville. First stop “Twin Peaks”, Knoxville’s version of HOOTERS!!! Enough said… We posted a tweet for our brothers in Knoxville to meet for happy hour, surprisingly the locals decided not to show, way to treat the out of town guests, duly noted, change of plans of the morning, Knoxville was going to feel the pain!

An early start and short drive to the AO for the unloading of the plates and tire, these men of Knoxville show up 20 minutes early for a workout with tons of enthusiasm and were ready to roll, if only they knew what was in store for them!

THE THANG:

Bean; Disclaimer given 6 NEW GUYS and off we went, very short Mosey, circle up and let the games begin.

Bean: 10 Burpees, 1 minute, repeat 10 times= 100 Burpees (Good morning Knoxville)

Madame Tussuad:

8 sets of plates & one tire. Break off into groups of 3’s & 4’s. 30 yard hair burners with a rotation to flipping the 150b tire. Total workout time for this station was 15 minutes, this was horrible but all the PAX pushed hard, the rotation went smoothly after the first few cycles, a total leg burner.

Outback:

Mosey from parking area into the fog for “The Hill”, Outback had a very solid plan for this twisting steep hill, he wanted 4 laps total 1/4 mile per lap. At each curve up the hill the following 5 Diamond merkins, 15 Wide Arm, 15 Regular, 25 dips at the top, rinse and repeat 4 times. A few PAX managed the 4 total most got up 2-3 times. Nice push by Edit and another young guy, MT & CapnCrunch were pushing our heels. At the bottom we administered another 10 Burpees for fun. Lead group covered 1 mile. This is a BRR worthy hill.

Geraldo:

Head back to the AO launch and circle up for Mary Jack Webb, 1 Heels to Heaven followed by 4 LBCs, up to 10. Check of the watch showed we have time for more of Mr. Webb, 1 Merkin followed by 4 Arm Raises, up to 6.

Mary:

Mr. Bean: 20 Flutter

Hottie: Low Dolly 15

CapnCrunch: Russian Twist 15

Moleskin:

Solid effort from Knoxville, that was a smoker of a workout that was non-stop. 2nd F was moved to a new location (Panera Bread) Kingston Pike, a good call as it attracted 25 guys, 21 local PAX. Thank you of the opportunity to lead, shout to my fellow brothers Madame, Outback & Gerlado, these guys gave up time from there families to give something back, if you haven’t had a chance to lead a LEAP workout, do it, F3 has given us all something, show your appreciation by giving back.

Announcements:

Panera Bread NEW 2nd F location

Slide Rule, 7am Laurel Church Sunday run 4-5 mile option