F3 Knoxville

Tag: Elvis

Hunger Games at The Asylum

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

Red Writer’s Greatest Hits

THE SCENE
70 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH 25x IC
Imperial Walkers 15x IC
Dive Bombers 10x IC
Arm Circles fwd & back x15 IC

“GET UP OFFA THAT THING” (thanks Quickbooks)
Squats then a burpee every time James Brown says “GU Offa TT”

Find battle buddy, line up on curb.

NO PAIN NO GAIN SPRINTERS (thanks Cap’n)
Buddy 1 does 20 BBS while Buddy2 holds their feet
Buddy1 switches to wide Merkins Buddy2 sprints to cones.
—  1st cone – 5 burpees
—  2nd cone – 10 burpees
—  3rd cone – 15 burpees

Buddies switch, rinse and repeat

“BRING SALLY UP” (thanks Woodshack)
Buddy 1: Pull Me Ups on tables
Buddy 2: Wall Sits/ mumblechatter

(Switch places, rinse and repeat)

Mosey back to AO!!

“ATMS” (thanks Cap’n) IC with no rest (without leaving plank position)
15 Alt Shoulder Touches (4-ct IC)
10 Tempo Merkins (4-ct IC)
10 fast Merkins (single ct IC)

“ROXANNE” (thanks Lexicon?)
Alternate Superman to Banana every time the Police sings “Roxanne”
Modified to alternating plank positions (one arm up) and mountain climbers

Abs (Dealer’s Choice)
Flutter Kicks x20 IC
Boat / Canoe on Q
Hello Dolly x20 IC
Ab Circuit – x15 each LBS, Leg Raises, Rocking Chairs

COT
Count-o-Rama & Name-o-Rama

BOM
After Red Writer, our Q, was on all fours “calling the buffalo” during dealers choice abs… he was reminded of a verse that he shared in the BOM:
Three times I pleaded with the Lord to take it away from me. But He said to me, “My grace is sufficient for you, for My power is perfected in weakness.” Therefore I will boast all the more gladly in my weaknesses, so that the power of Christ may rest on me. That is why, for the sake of Christ, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.

Rings of Fire

THE SCENE
68 and Clear

Welcome and Disclaimer

THE THANG
COP
Line up at the base line for warm up drills
High kicks for 25 yards
Quad Pulls for 25 yards
Calf Bows for 25 yards
Run down and back in the parking lot 3 times.

The PAX formed one line for a Hallelujah Indian Run. This is an Indian Run completed with hands raised above the head.

Once in far field the PAX circled up for a Merican Ring of Fire.

Merkin Ring of Fire
The exercise begin with a clockwise bear crawl until the Q stopped the PAX. Typically this was halfway around the circle.

At halt, the PAX would complete a standard merican Ring of Fire. One PAX would knock out 10 Mericans while the remain PAX would count for him while holding a plank. This would continue around the cirlce until the entire PAX had completed 10 mericans

The PAX completed 2 more rounds of bear crawls with Werkins (wide grip mericans) and Diamond mericans in between.

The PAX completed 5 Dive Bomers

The PAX formed two lines for another Hallelujah Indian Run back to the AO. They retrieved two coupons on the way back.  Back at the AO, the PAX again circled up to prepare for a Squat Ring of Fire

Squat Ring of Fire
The PAX started by lunging counter clockwise.

At the Q’s leading the PAX stopped for a round of Jump Squats. Each PAX did 10 Jump Squats while the remaining PAX cheered him while holding an Al Gore.

Another round of lunging was completed followed by a Star Jump Ring of Fire.

Abs
PAX laid on his back on the ground. His arms were extended over his head to grab the 2 coupons. With straight arms the coupons were extended over the body to the waist at a slow pace focusing on stabilizing with the core.

20 American Hammers with a Coupon in hand.

COT
Number off and Name-O-Rama

BOM
Quickbooks brought to light inconsistency in his life. The effects of his own striving in every corner of his life.

Quickbooks encouraged us to seek the Lord while he can be found and to fully surrender to the Lord. Fight for Steadfast faithfulness and lean on each other.

“Do not be conformed to this world but be transformed by the renewal of your mind.”Romans 12:2

Merkin Mania

THE SCENE
64 and Sunny

Intro and Disclaimer

THE THANG
COP
Side Straddle Hops ICx20
Cherry Pickers ICx10
Frontward Arm Circles IC x10
Backwards Arm Circles   IC x10
Merkins IC x10

Super 21s
Start with 20 merkins and work down to 1
Start with 1 BBS and work up to 20

Elevens on the Playground
Derkins- 10
Dips- 1

**Possible audible with Step-ups instead of Dirkins**

Sky Pounders IC x15

Back to AO for

Abs
Dealers Choice ABS and 15 Merkins

COT
Count-off and Name-O-Rama

BOM
2 Corinthians 4: 16-18

MOLESKIN
Total Merkins= 300.  The PAX came to battle this morning and conquered Merkins Mania! I could not do what we do without the support of my brothers! Have a great day men!

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.