F3 Knoxville

Tag: Hooker

Elevate

THE SCENE
40 degrees and clear

Welcome and Disclaimer

THE THANG
COP
Squats ICx20
Side saddle hops ICx20
Bobby Hurleys OYOx10
Forward arm circles ICx10
Reverse arm circles ICx10

Lakeshore Tour
Mosey to Cardiac Hill

Burpees OYOx10

Mosey to top of Cardiac Hill

Burpees OYOx10
Merkins ICx10

Mosey to the Greenway

Burpees OYOx10
Merkins ICx10
LBC OYOx30

Mosey to park entrance

Burpees OYOx10
Merkins ICx10
LBC OYOx30
Mountain climbers ICx20

Mosey for two laps up and down the Veterans cemetery driveway…back across the street to the entrance of Lakeshore…

Plank-O-Rama (Cap’n Crunch)

Mosey to the upper parking lot.

Burpees OYOx10
Merkins ICx10
LBC OYOx30
Mountain climbers ICx20
Carolina Dry Docks ICx10

Mosey back to the AO…

Abs
Dealer’s Choice
Imperial Walkers ICx15 (P-nut)
Hello Dolly ICx15 (P-nut)
Boat/Canoe (Zygote)
Flutter kicks (Cat Gut)

Closed out with an ATM sequence (Cap’n Crunch)

COT
Number off and Name-O-Rama
25 brave souls, including 1 FNG (Tuck).

BOM
P-nut reminded everyone of the business that surrounds them in everyday life. Work, stress, hurt and worldly pursuits can distract us from our purpose. We need to elevate our thinking and focus on Christ to help us become better men. Get out of the world and into Jesus.  P-nut prayed us out.

MOLESKIN
Lots of spirited mumblechatter on this unseasonably chilly May morning. Good vibes from good men.

 

Just Keep Moving…

THE SCENE
64 and Clear

Welcome & Disclaimer

THE THANG
COP

  • SSH x 21 (In silent cadence in memory of Speedbump, his soccer number was 21)
  • Imperial Walkers x17 (IC)
  • Merkins x17 (IC)
  • Toy Soldiers x20 (IC)
  • Arm Circles Forward x17 (IC)
  • Arm Circles Backward x17 (IC)

Mosey to parking lot on other side of playground. Partner up in teams of 3

Full Body Sprints
2 men at Cone 1 and 1 man at Cone 2. One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone. Then man at Cone 2 runs to Cone 1 while other men do exercises. First man now runs to Cone 2. Rinse and repeat for 8 minutes.

Upper
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Wide Merkins / Dive Bombers

Mosey to street area between parking lots

Abs
Cone 1 = Big Boy Twists / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Mosey to the bottom of the hill near the parking lot

Lower
Cone 1 = Russian Dead Lifts / Lunges
Cone 2 = Narrow Squats / Reverse Lunges

Mosey to parking lot and circle up

Cash-Out
Partner up. Partner 1 does 10 burpees while Partner 2 holds plank. Switch.
Rinse and repeat 6x (Total burpees = 60).  Had to audible due to time.

COT
Number off and Name-O-Rama

BOM
Element of Authentic Manhood – Stewardship.
Matthew 25:14-30.  We are stewards of all we have, not owners.  Ownership implies that we are the center, stewardship reminds us that we have to give an account what we have been given.  Not just our resources and talents, but our relationships.

MOLESKIN
The PAX came ready to work and crushed it this morning.  Lot’s of good mummblechatter, great way to end the week and prep for the weekend!

Shared Burden…

THE SCENE
80 and sunny

THE THANG
COP
(IC): Cherry Pickers x 10, Rockettes x 10, Windmills x 10
Mosey up road and down cardiac hill, then to coupon pile past baseball fields

Coupon Circuit
Grab 2 coupons and circle up
a. Overhead press x 30 (IC)
b. Bicep curls x 20 (IC)
c. Tricep extensions x 20 (IC)
d. American Hammer with coupon x 20 (IC)

From here on out be sure to share the duties of carrying the CMU

Mosey to AO to grab CMU, mosey with CMU to bottom of cardiac hill

Circuit with CMU
a. Sprint 10 light posts, burpees x 5 @ 10th light post, run backwards 10 light posts, mountain climbers x 10 @10th light post
b. Sprint, jump squat x 15, grapevine right x 5 light posts, BBS x 20
c. Sprint, merkins x 15, grapevine left x 5 light posts, dive bomber x 10

Mosey back to AO with CMU and set it down
Abs
Flutter kicks x 20, BBS x 20, Hello Dolly x 20 (All IC)

COT
Number off (3) and Name-o-rama

BOM
The purpose of this workout was to share a weight. The CMU, as life often is, was quite heavy and a burden. I want us to remember to share with our brothers: share the good and the bad times, don’t hold back, give all you have to help them out. This can be physically, spiritually, emotionally. Help with everyday tasks, be honest with each other. Older men in our lives have more than likely been through the same times and struggles, younger men will likely go through them at some point, and men our age are possibly experiencing them currently. Let’s use this to build each other, learn from each other, and build one another up!
MOLESKIN
PAX presence this afternoon was weak, we had some out on injuries and for work. We are tired and sore from carrying the CMU all over The Asylum. Goes to show that the more brothers that are present to support you, the easier life is. You will learn more, pour into others more, and be fulfilled to a greater extent. Let’s get out there and support each other this week! How can I help you?

Submitted by Hooker

Plunger’s Revenge…

THE SCENE
43 and Clear

Welcome and Disclaimer

THE THANG
COP
Side-straddle Hop x20 (IC)
Imperial Walkers x15 (IC)
Rockettes x 10 (IC)
Blast-off Merkin x15 (IC)
Baby Arm Circles Forward x10 (IC)
Baby Arm Circles Backward x 10 (IC)

Line up on the curb on one end of the parking lot

Parking Lot Runs
Jump Squats x25
Dragon Walk across parking lot

Dry Docks x25
Mario Lunges across parking lot

Merkins x25
Backwards Bear Crawl across parking lot

Mountain Climbers x25 (4-count)
Duck Walk across parking lot

Mosey to bottom of Everest

Mt. Burpee
10 Burpees
Run up and down Everest
9 Burpees
Run up and down Everest
8 Burpees
Run up and down Everest
continue until Q calls time

Mosey back to AO

Abs
Sit ups x30 (IC)
BOM
“You can’t worship God as a means to anything. That is, the affections of the heart for God are an end in themselves.” -John Piper
MOLESKIN
21 PAX got up to “punch Friday in the face.” The workout proved to be pretty difficult, but the PAX worked well to encourage each other throughout the morning. Not much mumblechatter on Everest, but I assume that’s because no one could breath (including myself). Lots of sitting at the end of abs indicates a solid beatdown.

Just Keep Moving

THE SCENE
Chilly, steady wind, sunny

THE THANG
COP
Side straddle hop x 30
Cherry pickers x 10
Windmills x 10
Rockettes x 10

Thursday Night Mayhem
Mosey around Everest and up the road to the yellow gate; do 10 burpees OYO

Mosey up the upper road, down the second set of stairs to parking wall; wall sit x 90 sec.

Mosey around backside of Asylum on top road to coupon pile

Grab two coupons: tricep extensions x 20, overhead press x 20, chest fly x 20; return coupons IC

Mosey to bottom of cardiac hill

Sprint to first switchback, backwards run to second, sprint to top benches

Merkins x 20, mountain climbers x 20, squats x 20 OYO

Mosey back to parking lot

Abs
Big boy situps x 50
Hello dolly x 25
Flutter kicks x 20 IC

Dealer’s choice:
1. Lance Armstrong x 25 (Plunger) IC
2. blast off merkin x 15 (Plunger) IC

COT
Number Off & Name-O-Rama

BOM
Verse: James 1:19 – “Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; for the anger of man does not produce the righteousness of God.”
This was the first verse I ever memorized and has meant more to me as I grow older. I find that I speak so much and sometimes I wonder “what would that person have said to me during that time if I hadn’t been talking?” But when I don’t speak and I do listen, especially to those who are older and wiser than I, that I learn so much. This has been something that has been on my heart a lot recently. When I stay calm, when I don’t speak, and when I stop and listen, I learn from those around me, I keep a good witness for the Lord by not getting angry, and best of all, I hear and learn from Him in times of quiet and silence. I encourage each of you to be quick to listen, slow to speak, and slow to anger so as to learn and understand what God is doing in your life and the lives of others.