F3 Knoxville

Tag: Goose

A “Dreamy” Tuesday Evening…

THE SCENE 90 and hot

F3 Welcome and disclaimer

THE THANG
COP
SSH x 25 IC
IWs x 15 IC
Merkins x 10 IC
Deep Slow Squats x 10 IC
Arm circles forward and backwards x 10 IC
30 high knees in place OYO

Mosey to coupons to pick up two and run to top of the hill.

Pyramid
Do the following exercises in 5 Rounds.
R1: 10x each of Curls, low rows, burpees, overhead press, squat jumps
R2: 15x Curls, low rows, burpees, overhead press
R3: 20x Curls, low rows, burpees,
R4: 25x  Curls, low rows
R5 30x Curls

Mosey to the base of Everest partner up with a battle buddy

Everest DORAs
100x Merkins and run to the 2nd big tree
150x BBS

Mosey back to start point for Planks for a minute til 6:30 and then COT and BOM.

COT
Number Off and Count-O-Rama

Afternoon at the Asylum

THE SCENE 90 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Shoulder Rolls (Forward then reverse) x10 IC
Arm Circles (Forward then reverse) x10 IC
Triceps Stretch (Left/Right)
Side Stretch (Left/Right)
Hamstring (Left/Right)
Achilles/Calves (Upward Dog)
Hip/IT Band (Leg Swing Thrus)
Merkins x20 OYO
Side Straddle Hop x20 IC
Imperial Walkers x20 IC

Mosey to pick up 2 coupons and head near base of hill.

Hill Repeat
10 Burpees >> Sprint to Base >> Bear crawl up/forward crab down (sprint back) /// BBSitups until everyone gets back regroup

15 Squats/coupons >> High knees to Base >> Bear crawl up/forward crab down (sprint back) /// Russian Hammer until everyone gets back regroup

20 Press/Coupons >> STS Straddle to Base >> Bear crawl up/forward crab down (sprint back) /// Mtn. Climber until everyone gets back regroup

25 Merkins/Coupons >> Sprint to Base >> Bear crawl up/forward crab down (sprint back) /// Plank until everyone gets back regroup

ABS
Plank matrix.
PETER PARKER x10 IC
Flutter kick x30 IC
Sun Dials x20 IC

AMTs
10 Alternating Shoulder Touches In Cadence (4-count), 5 Tempo Merkins (down on the 1-2-3, up on 4), 5 fast Merkins.

Mosey past Asylum to the top of The Basement

Basement Sequence
CMU Kettlebell swing x12 OYO. Sprint 20 yards and back. Repeat. AMRAP for 1 minute

CMU/coupon jumping jacks x12 OYO. Sprint 20 yards and back. Repeat. AMRAP for 1 minute

Storm the Basement
Do one Deconstructed Burpee then run to wall, jump over it, jump back over it, sprint back to start. Rinse and repeat for 5 minutes

(Deconstructed Burpee = 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts)

COT
Number off and Name-O-Rama

 

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

HIIT Madness

THE SCENE
72 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Twist and pivot x15 IC
Tempo squats x15 IC
Cherry pickers x 10 IC
Mountain climbers x20 IC
Merkins (cadence) x20 IC
Two laps around parking lot
HIIT
4 exercises for 30 seconds a piece:
SSH
Heisman
Butt kicks
High Knees
1 minute break
Rinse and repeat two more times (x3 total)

Next set:
Vertical mountain climbers
Mummy kicks
3 step Heisman
In and Outs
1 minute break
Rinse and repeat two more times (x3 total)

Station Work
Get a Battle Buddy to encourage and push the other man.
S1: 50 pound weight plate push in parking lot,
S2: Picnic pavilion for 30 second wall of fire,
S3: Dugout for 10 pull-ups (if not pull-ups, coupons placed near by for reverse fly),
S4: Playground for 10 burpee boxes:  normal burpee but on jump, jump up on to playground bench.

AMRAP until Q calls time

Mary
Flutter kicks x20
Big boy sit ups x20

COT
Number Off & Name O Rama
BOM
Together as a PAX, holding each other accountable, we are stronger together, arm in arm at BOM, at F2’s, stronger together being pushed versus doing cavework or fernwork telling yourself you can do one more set, one more lap, etc.  The men of our PAX help with that extra push to help us each get more fit physically and mentally.

Burpback Mountain

THE SCENE
70 and humid

Welcome and Disclaimer

THE THANG
COP
SSH x20 IC
Divebombers x10 IC
Toy Soldiers x10 IC
Calf raises x12 IC
Baby Arm Circles x20 IC

4 Stations
Four stations set up in the four corners of the parking lot.  Progress from one station to another as follows:
1. Shoulder Press with coupon. Bear Crawl to Station 2
2. 20 merkins. Crab walk to Station 3
3. 20 Big Boy Sit ups. Duck walk to Station 4
4. 20 squat jumps. Broad jump back to Station 1

Rinse and repeat x3

Mosey to Everest for some Burpback Mountain.

Burpback Mountain
Pick a partner DORAs. While one partner does burpees, other partner runs Everest twice.  At the top each time he does 5 American Hammers.  Once your partner comes back from the second run, partner 2 runs Everest and partner 1 does burpees.  Repeat until you have combined for 100 burpees.

Mosey back to AO for Abs

ABS
Boat/Canoe led by Bookworm
American Hammers x25 IC (led by Dial Up)
COT
Number Off and Name O Rama

BOM
Find time with the Lord and rest with Him. Don’t be afraid to pray for big and great things, because we are meeting with a big and great God who wants the best for us.

MOLESKIN
The PAX was focused and ready to work. It was good to see some newer faces staying consistent and coming out on a Friday. PAX tackled Burpback Mountain and crushed it, returning to the AO in high spirits.