F3 Knoxville

Tag: Jump Around

99 Problems

THE SCENE
79 degrees and gorgeous

Disclaimer given by P-nut

THE THANG
COP
Side Saddle Hop        IC x20
Merkins                       IC x15
Baby Arm Circle          IC x15
Reverse Arm Circle     IC x16
Imperial Walkers          IC x10
Calf Raises                  IC x15
Burpees                       OYO x5

Quick mosey down toward the entrance of Lakeshore Park and quickly back to the AO

99 Problems
99 Starjacks w/ uphill mosey to Asylum parking lot and back
99 Merkins w/ uphill mosey repeat
99 Squats w/ uphill mosey repeat
99 Mountain Climbers w/ uphill mosey repeat
99 Bicycles w/ uphill mosey repeat
99 LBC’s w/ uphill mosey repeat

DORAs w/Battle Buddy:
Alternating 150 yard sprints with 99 squats
Rinse and repeat with 99 Carolina Dry Docks

Ring of Fire
5 merkins, 4 merkins, 3 merkins, 2 merkins and 1 merkins

Ab-O-Rama
Hello Dolly      (Hooker)
Boat-Canoe    (Abscess)
American Hammer (Cap’n Crunch)

COT
Number off and Name-O-Rama

14 PAX embraced the SUCK on a humid June Saturday. Lots of good mumblechatter and energy.

BOM
P-nut read from Galatians 6:2. He encouraged us all to bear one another’s burdens. We all have obstacles and troubles in life, and it’s important to share your burdens with other men. Let’s encourage one another.

P-nut took prayer requests, including Crawdad’s daughter Danielle (strep throat) and prayers for Edit’s safe completion of a triathlon event in Chattanooga this weekend.

MOLESKIN
It was energizing to see Jump Around back in town. We are grateful for two new PAX members (Buc and Kees) for posting three times in their first week with F3 (T-claps). Abscess is back and stronger than ever. Cap’n Crucnh showed all of us up by running 2.5 miles prior to the post. Woodshack invited an FNG (Mirror) and then didn’t post. From henceforth when this situation occurs (invitation extended without the host showing up), we will refer to this as “Woodshacking.”

It was a great, spirited day at the Asylum.

Just Another Day at the Asylum…

CONDITIONS
44 and clear

Welcome and Disclaimer

THE THANG
COP
Butt kicks 15x IC
High Knees 15x IC
Windmill 15x IC
Big arm circles forward 15x IC
Big arm circles backwards 15x IC

Get in groups of 3 PAX.

 

Station Work
PAX will rotate between 3 stations. At each station do AMRAP for 50 seconds of the stated exercise. Sprint to next station.  Rinse and Repeat 3x.

  • Round 1: Spiderman Merkins, American Hammer, Imperial Walker Squats
  • Round 2: Dive Bombers, BBS, Mountain Slalom,
  • Round 3: Side-to-Side Merkins, Crunchy Frogs, Jump Squats

Mosey to hill/steps by Asylum with your cinder block (CMU) or coupons.

Coupon Stair Work
Perform AMRAP in 4 minute cycles of the following:

  • Round 1: Bicep Curl with CMU 10x OYO, carry CMU up stairs and do Tricep Press 10x OYO.  Rinse and repeat.
  • Round 2: Kettlebell Swings with CMU 5x OYO, carry CMU up stairs and do Shoulder Press 5x OYO.  Rinse and Repeat.
  • Round 3: Frog Merkin 5x OYO, run up stairs/hill, do Burpees 5x OYO

Mosey back to parking lot.

Abs
Perform AMRAP for 50 seconds of each:

  • BBS
  • Flutter Kicks

COT
Count-o-Rama AND Name-o-Rama (5 FNGs)

BOM
What you afraid of? What’s one thing you can do this week to move towards that? Prayer for Cupcake who’s shipping out this week.

MOLESKIN
It is always an incredible privilege to be with this PAX, and to attempt to lead them as Q is a humbling experience. Adding to the joy of the gloom this morning was working side-by-side with my dad, Smallmouth taking on his VQ 2.0 (yeah, that first VQ doesn’t count…). My big questions at the end are so relevant–the fear of failure ever looms before me, along with public speaking, and sometimes, dark creepy places. Being Q at the Asylum brings those fears into my headlights. The challenge: don’t swerve, hit the throttle and face it.

 

Gone In 60 Seconds…

THE SCENE
45 degrees and foggy

Welcome and Disclaimer given by P-nut

THE THANG
COP
Side saddle hops ICx20
Imperial Walkers ICx15
Squats ICx12
Forward arm circles ICx10
Reverse arm circles ICx10
Merkins ICx15
Burpees OYOx4

Gone in 60 seconds sequence
Military-style Merkins OYO for 60 seconds
Weighted squats OYO for 60 seconds
1 lap around parking lot

Weighted curls OYO for 60 seconds
Lateral jumps OYO for 60 seconds
1 lap around parking lot

Merkins OYO for 60 seconds
Weighted lunges for 60 seconds
1 lap around parking lot

Overhead press with coupons OYO for 60 seconds
Mountain climbers OYO for 60 seconds

Drive it like you stole it…
Formed 7 groups.  One member ran with a cinder block across the parking lot, completed a burpee, then returned the cinder block to the next in line. After passing off the concrete block, the runner then sprinted up the hill behind the parking lot before returning to the line.  All PAX not running did squats, crunches, mountain climbers and Al Gores while waiting to run.

Rinse and repeat 2x.

ABS: Dealer’s Choice
BBSU- High Heels
Bicycles- Quickbooks
Boat/Canoe- Ratchet

COT
Name-O-Rama: 39 brave souls, including 10 FNG’s.

BOM
P-nut reminded everyone that time is a precious commodity. Think about the power of 60 seconds and what you can do for someone in a minute. In one minute you can call or text a friend that’s struggling, call your parents and thank them for bringing you life, read a book to your child/niece/nephew. Most importantly, we can spend a minute in prayer for someone in need.

P-nut prayed us out.

MOLESKIN
The PAX came to work on this post-Easter Monday. Lots of spirited mumblechatter.

Coupons for Everyone!

CONDITIONS
48 and clear

Welcome and Disclamer

THE THANG
COP
Side Stradle Hops x20 IC
Windmill x12 IC
Shoulder Stretch 10 seconds each
Squats x 12
Merkins x10 IC

Count off for 2 groups

Mosey to baseball field fence

Sprint up hill to first cone in parking lot. 5 jump squats. Sprint to second cone. 10 merkin with a row (with merkin). Sprint to third cone. 10 Al Gore with a push (with cinder block). Second time through is the same except back pedal up the hill. 3rd time is bear crawls. Department stores until all are done.

Mosey to parking lot hill. Each team with 9 cinder blocks

11s up the hill as a team. Must carry all cinder blocks and bricks as a team. Diamond merkins at bottom. Burpees at top.

PAX finishes with 10 diamonds and 1 burpee as a whole PAX.

Mosey back for ABS

ABS
American Hammer x20 IC
Hello Dolly x20 IC
Never Cross Dolly x24 IC

COT
Count off and Name-O-Rama

BOM
1 Chronicles 28:20—The Lord declares us to be strong and courageous and to act. We are often paralyzed by fear of failure and expectations and it keeps us from acting. The Lord promises He will be with us until the completion of the service of His kingdom. Our actions serve his Kingdom, and we have to be courageous in order to be HIMs for His kingdom. We are like Peter trying to walk on water. When we take our focus off of His constant support, we lose our courage and we begin to falter, unable to serve Him. It is our honor to be apart of His story and to serve His kingdom. All we have to do is be courageous and act.

MOLESKIN
PAX came in ready to work and started off hump day right with some sprinting and a mix of workouts. Finished the day crushing the hill while carrying coupons together as a group. Finishing the 11s on the hill could not have been done alone, and the PAX came together to encourage each other through a tough workout. Woodshack finished it off with a new brutal ab workout, the “Never Cross Dolly”.

Submitted by Bookworm

Who left this pole here?

CONDITIONS
27 degrees and clear

Welcome and Disclaimer

THE THANG
COP
Side-Straddle Hop x 20 – IC – (Zygote)
Alternating Shoulder Taps x15 – IC – (Pickle)
Forward Arm Circles x15 – IC – (Zygote)
Backward Arm Circles x15 – IC – (Zygote)
Imperial Walkers x10 – IC – Pickle

Mosey to baseball field and pavilion.  Count off in 1s and 2s,  Group 1 with Pickle & Group 2 with Zygote

Joe and The Pavilion
Group 1 – Joe Hendrix Stair Loop – Group on each set of stairs
Group 2 – Pavilion Leg Session – Step up jumps, Single Leg Control Squat, Wall Sit
(8 Min then switch)

DORA’s and Log PT
Station 1: K2
Group 1 mosey to K2 (Name I am giving to that hill).  Each person get 1 coupon on the way there – Pick a battle buddy.  Alternate doing the following exercise with reps adding up between battle Buddies:
– 150 Curls with hill runs
– 100 Thrusters (Squat and Press)or standard curls with hill run
– 75 Tricep extensions with hill runs

Group 1 will leave the coupons there and Group 2 will return them

Station 2: Parking Lot
Group 2 mosey to parking lot.  Break into groups of 3 and get a pole.  1 pole = 1 unit…everyone must work together – Teamwork.

Exercise sequence (Keep the pole off the ground at all times!)
1st Stop – Alternating Shoulder Pole Press x 20 – Lunge to 2nd Stop
2nd Stop – Pole Curls x 30 – Walk Pole to 3rd Stop
3rd Stop – Pole above the head squats x 20 – Lunge to 4th Stop
4th Stop – Pole crunches x 30 – Walk Pole back to the start and repeat until time is up

Group 1 and 2 switch!

ABS
Begin and finish with Pickle Pounders!!

COT
Count off and Name-o-Rama

BOM
Each day we talk about what it looks like to be a HIM (High Impact Man) to our wives, fiancés, girlfriends, kids, family and coworkers. Even more so, being a HIM completely changes our stature as men and the way we live our lives. When thinking about becoming a better HIM each day I wanted to be reminded of who we are as men. The scripture was Romans 5: 6-10, with the focus being on this: “ While we were still weak, at the right time Christ died for the ungodly…While we were still sinners, Christ died for us…”

As men, we have to remember who the true HIM is in our lives. We are weak sinners who have an incredible god. Through his blood we can go out each day and become better HIMs in his name. This weekend focus on the true HIM and there you will find your strength.
– Zygote

Prayer
– Pickle

MOLESKIN
The PAX woke up hungry and ready to devour any task ahead. Energy was great as we ran K2 and played in the lumberyard. This PAX is something else!

Zygote and Pickle