F3 Knoxville

Tag: Hooker

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

Just Keep Swimming

THE SCENE
72 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH x15 IC
Rockette x10 IC
Merkin x20 IC
Flutter Kick x 20 IC
Merkin x20 IC
Hello Dolly x20 IC
Merkin x20 IC
Pickle Pounder x20 IC

Mosey to grab 2 coupons

Coupon Circuit
Curl x25 OYO
Row x25 OYO
Fly x25 OYO

Mosey to weekday AO and choose a line

Burpees
Burpee x10 on each side of line, jump over line each “up” count (OYO)

Mosey to bottom of cardiac hill

Cardiac Circuit
Bernie Sanders up cardiac: burpee x10 at 1st switchback
Run to 2nd switchback, merkin x20
Run to top, Jump Squat x20
Rinse and repeat

Mosey back to weekday AO

Indian Bearcrawls
Form two lines.  Bear crawl inch worm in two lines

Mosey to playground, find bench

Bench Circuit
Dip x20 OYO
Derkin x20 OYO
Step-up x20 each leg OYO

Mosey to parking lot on the side of the playground.

Suicide Sprints
Break into two groups and do 3 sets of suicide sprints
Mosey back to AO

Abs
BBS x30 IC
Side crunch x15 each side IC
Homer/Marge IC
Never cross dolly x10 IC
American Hammer x15 IC

COT
Number Off and Name-O-Rama

BOM
1 John 4:1-4 Let’s have the courage to stand up against the evils of the world, to test the spirits that are not from the Lord, to rebuke the sin and temptation that is so rampant in our nation and world as a whole, if we don’t fight it then we will be consumed by it; let’s be consumed by the SPIRIT OF THE LORD!
MOLESKIN
Glad to have some FNGs on a Saturday! Everyone was pushed and did a great job of finding their limits; not a single PAX gave up or slowed down past what was needed to keep going!

 

Circuit Circus

THE SCENE
71 and clear

Welcome & Disclaimer

THE THANG
COP
SSH x30 (IC)
Dive Bombers x15 (IC)
Big Arm Circles Forward x10 (IC)
Big Arm Circles Backward x10 (IC)
Michael Phelps x10 (IC)
Diagonal Lunges x20 (IC)
Run 1 lap around parking lot

Mosey to flag pole near covered area

Circuit Circus
Divide up and head to 5 Stations
S1: Let Me Ups / Box Jumps
S2: Carolina Dry Docks / Burpees
S3: Spiderman Pushups / Iron Mikes
S4: Pull-ups / Jump Rope
S5: Shuttle Run (run to first cone, 3 burpees, run to second cone, do 6 burpees)

Complete 3 rounds of all 5 stations,
R1: 120 sec at each station (change exercise at 60 sec except for shuttle run)
R2: 90 sec at each station (change exercise at 45 sec except for shuttle run)
R3: 60 sec at each station (change exercise at 30 sec except for shuttle run)

Mosey to parking lot for abs.

Abs
Flutter Kicks x30 IC
Crunchy Frog x 10 IC
BBS x20 IC

COT
Number off and Name-O-Rama

BOM
1 Corinthians 16:13-14
Be watchful, stand firm in the faith, act like men, be strong.  Let all that you do be done in love.

MOLESKIN
It was another muggy morning, but the PAX embraced the suck, put in the work and got better.  Good job men!

 

Traversing Little Everest

THE SCENE
70’s, rain and stormy

Welcome and Disclaimer

THE THANG
COP
SSH x15 IC
Toy soldiers x 15 IC
Standing Mtn climbers x 15 IC
Baby arm circles, forward and back, x 15 IC

Mosey to base of Little Everest

Little Everest
5 burpees at bottom of Everest
Climb Everest
20 BBS at summit of Everest
Sprint to middle light pole
20 squats
Backwards run to corner light pole
20 merkins
Run back to bottom of Everest for 1 complete traverse of Everest
Rinse and Repeat

Mosey to rock pile

Rock Pile
25 curls
25 bent over rows
25 reverse flies
Rinse and Repeat

Abs
20 box cutters
25 multiple tempo-flutter kicks
Boat and Canoe

COT
Number off and Name-A-Rama

 

BOM
Pray more today than yesterday
Laugh more today than yesterday
Work harder today than yesterday
Do that and today will be a good day.

MOLESKIN
13 brave souls ventured out in stormy and rainy weather.  The PAX brought great mubblechatter and worked hard traversing Everest

Cinder-block Baptism

THE SCENE
78 and Humid

Intro and Disclaimer

THE THANG
COP
SSHs x15 IC
Imperial Walkers x15 IC
Cherry Pickers x10 IC
Toy Soldiers x15 IC
Baby Arm Circles Forward/Backward x10 IC
These Right Here and Those Over There
Slow Merkins x10 IC

Number off 1 to 4. Each PAX grabs CMU and mosey to selected corner of parking lot.

Parking Lot Stations
Each corner is a different station, and each PAX will run with CMU to next station until time is called.
St1: 10 Blockees + 10 CMU Swings
St2: 10 CMU American Hammers + 10 CMU Shoulder Presses
St3: 10 Dive Bombers + 10 CMU Vertical Rows
St4: 10 CMU Back Rows + 10 Big Boy Sit Ups

After time is called, PAX circle up at the center of the parking lot.

PAX performs Colt 45 OYO. Mosey to Cardiac carrying CMU.

Cardiac Stations
PAX will bring CMU to each station and perform the following:
At the bottom, x10 CMU Squat Jumps
After first turn all the way to second turn, CMU Lunges
At second turn, x10 Star Jumps
At the top, x10 Blockees

Rinse and Repeat

Mosey to front of park. Partner up for next evolution.

Dora’s in the Fish Bowl
150 CMU Shoulder Press
100 BBS

COT
Count-off and Name-O-Rama

BOM
As we carried the CMUs around today, we also carry burdens that weigh down our lives. The good news is that we have a God that will carry those for us and we need to remember this in the times we attempt to take care of them ourselves.

MOLESKIN
It was HOT out there today but the PAX was ready to conquer the challenge. We went to work and broke a few CMUs along the way. Way to get better men!