F3 Knoxville

Tag: Edit

Remember (21)

THE SCENE
65 and Foggy

Welcome and Disclaimer

THE THANG
COP [Gus & Cap’n Crunch]
SSH x21 (IC)
Imperial Walkers x21(IC)
Dive Bombers x21 (IC)
Arm Circles Forward x10 (IC) & Backward x11(IC)

Partner up with a Battle Buddy for the duration of the workout.

Mosey to flag pole between the baseball fields.

Team RWB – 21 Guns [Gus]
21 minutes AMRAP
– 400 meter run (from flag pole to far baseball field and back x2)
– 9 Pull-ups (in dugouts)
– 21 pushups (on sidewalk near dugout)
– 21 box jump (on picnic tables under the covered area)
– 15 burpees (at the flag pole)

Mosey to front of Lakeshore Park, first parking lot.

Runs and Rounds [Cap’n Crunch]
Gather in the parking lot. We will do 6 rounds of 1 minute sets of exercises building in a pyramid fashion (i.e R1 = 1min of 1 exercise, R2 =2 min of 2 exercises, R3 = 3min of 3 exercises, etc.). After each round, run to the far tree (app 45 yards) and do a burpee corresponding to the round you are on then run back.

R1: Pikes
R2: Pikes, Narrow Squats
R3: Pikes, Narrow Squats, Lance Armstongs,
R4: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins,
R5: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins, Side Lunges
R6: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins, Side Lunges, 4ct Flutter Kicks

Total time = 21 minutes
Total burpees = 21

Mosey across the street to East Tennessee Veteran’s Memorial Cemetery

COT
Number off & Name-O-Rama

BOM
G6 shared about the Tomb of the Unknown Solider.  He then prayed and we ended with Taps.

MOLESKIN
31 PAX including 1 FNG came out to a gloomy Asylum to get better and honor the men and women who have fallen in battle.  We took on the Team RWB 21 Guns challenge and added some more for good measure (if it doesn’t challenge you it won’t change).  The highlight of the morning was moseying to the East Tennessee Veteran’s Memorial Cemetery.  We made our way to the top of the main hill and circled up for the COT.  Men who have lost friends and family during battle shared their names, branch of service.  We then had our PAX’s own Wardaddy G6, himself retired Air Force, share during the BOM and lead us in prayer.  We ended our time with a moment of silence and the playing of Taps.

It was a great morning.  As men arrived a thick fog settled over the park and it set the mood perfectly.  This was a special morning.  The men went hard and no man was left behind…just as it should be.

The Coupon Death March

THE SCENE
65 and clear

Welcome and Disclaimer

THE THANG
COP
Side straddle hop x20  (In Cadence)
Rockettes x10  (In Cadence)
High Knees x20 (In Cadence)
Baby Arm Circles Forward x10  (In Cadence)
Baby Arm Circles Backward x10  (In Cadence)
Dry Docks x20 (on own)

The Coupon Death March
Description: Running up the hill by AO and down cardiac hill with coupons. 7 exercise stations along the way. Then, reverse it, doing same exercises on way back. 1 lap is when you’re back at coup stack. 2 laps total (Audible called after 1st lap for time, exercises cut to x10 and stopped at burpees).

Station 1: Coups Stack
Exercise: Merkins w/ rows (each arm) x15

Station 2: Parking Lot
Exercise:

Station 3: Gate
Exercise: Big Boy Sit-ups w/ coupon x15

Station 4: Top of Cardiac Hill by Benches
Exercise: Burpees x15

Station 5: Upper Switchback
Exercise: Big Boy Sit-ups w/ coupon x15

Station 6: Low Switchback
Exercise: Squat & Press w/ coupon x15

Station 7: Base of Cardiac
Exercise: Merkins w/ rows (each arm) x15

 

Return coups. Mosey to grassy area between pavilion and ball field. Line up and number off: 1s, 2s, 3s

Bermuda Triangle
Description: 3 groups at different spots each doing 15 reps. When done, rotate to next spot.

Group 1 – Pavilion
Tricep Dips on Benches x15

Group 2 – Dugout
Pull-ups x15

Group 3 – Curb by stairs
Box Jumps x15

Abs
Superman / Bananas on Q
Pickle Pounders x20 (IC)
Planks 60 seconds

COT
Number off and Name-O-Rama

BOM
John 13 – Jesus washed his disciples feet. Real men serve others. A mark of a man is to serve others. To carry the burden, physically, but emotionally and spiritually as well. To give credit and take the blame. To love the annoying guy at work. To do the hard thing when you just really don’t want to. Remember Jesus – God of universe – laid aside his glory to serve others. Let’s do the same, brothers!

MOLESKIN
It’s getting warmer, but the PAX keeps on doing work!  It was brutal running Cardiac Hill with coupons, but not only did everyone make it they made sure the men on their left and right made it as well.  Great morning and great way to get ready for the holiday weekend!

Hump Day!

THE SCENE
57 degrees, cloudy with a hint of Gloom at the Asylum

Welcome and Disclaimer

THE THANG
COP
Squats x15
Pickle Pounders x10 just for Pickle!
Ratchett Effect x30 front and x30 sideways
Monkey Humpers x20 OYO (Crowd Pleasers)

Line Up at the end of the parking lot and partner up!

Super 21
1 BBS, run to the other side, Merkin.  Add one rep each round to 21. Total reps = 231 of each.

MOSEY to the Pavilion for Bring me up Sally Challenge

Sally Challenge
While Partner 1 does Bench pull ups to the song
Partner 2 wall sits encouraging his partner
Both partners ended up toasted!

With only one minute left, we had to get some Dolly’s in!

Abs
Dolly x10 IC
Iron Cross on the 10 count by Edit
Finished with “Never Cross Dolly” x 10. (IRON cross while doing Dolly)

COT
Number off and Name-o-rama

BOM
Loving F3 and the F3 Knoxville Pax with what they bring to the table each day we meet. Being committed, being intentional, being authentic, holding plans loosely ,etc..ALL comes back to “Chasing the Lion”

Desert Storm

THE SCENE
77 and Sunny

WELCOME AND DISCLAIMER

THE THANG
COP
Side Straddle Hops IC x 15
Imperial Walkers IC x 15
Burpees OYO x 10
Baby Arm Circles IC X 10 and Reverse
Squats IC x 15

Desert Storm
Everyone grabs 50lb sand bag and mosey to Cardiac Hill (1/4 mile,straight up)
4 Laps up and down while carrying sand bag (as the crow flies)
25 pushups at the top of each lap for a total of 100
When finished with 4th lap stay at the top

Mosey on trail with sand bag almost a half mile to Everest

15 Burpees OYO at bottom of Everest

Run/Walk/Get up it however you over Everest and return to AO

COT
Number off and Name-O-Rama

BOM
1 John 2:15-17
Don’t love the world’s ways. Don’t love the world’s goods. Love of the world squeezes out love for the Father. Practically everything that goes on in the world—wanting your own way, wanting everything for yourself, wanting to appear important—has nothing to do with the Father. It just isolates you from him. The world and all its wanting, wanting, wanting is on the way out—but whoever does what God wants is set for eternity.

 

MOLESKIN
The PAX really pushed it today carrying around the 50lb sandbags. There will be some sore shoulders in the morning with all the mumblechatter/complaining (cough cough Edit) we heard during the workout. It is always good to hear questions like, “are you serious?” while giving instructions for the next exercise. This just means we are doing it right and all the PAX from the workout today would agree that we pushed ourselves hard to make ourselves better.

 

I Hate Triangles!

THE SCENE
Lightning in the distance nice 65 degrees with a little rain to end on

F3 Intro and Disclaimer

THE THANG
COP
10 Burpees
Bermuda Triangle #1
First Cone: 10 merkins
Bear crawl between first and second cone
10 Carolina Dry Docks
Lunge between second and third cone
10 squats
Sprint between third and first cone

Rinse and repeat for 10 min

Mosey to covered area, dugout and next to playground area

Bermuda Triangle #2
10 pull ups in the dugout
Run from dugout to short walls near playground
10 step ups at the short walls
Run from playground to covered area
10 rows and repeat
Run to dugout

Rinse and repeat for 10 min
Back to Bermuda Triangle #1
Repeat for 8 min.

Back to Bermuda Triangle #2
epeat for 8 min.

Abs
American Thor x6 IC

COT
Number off & Name-O-Rama

BOM
Proverbs24:5-6 Seek Wise Counsel