F3 Knoxville

Tag: Lunch Money

Fun and Games at the Park

THE SCENE
72 and the grass was dewy!

F3 Welcome and Disclaimer

THE THANG
COP
Squats x10 IC
Imperial walkers x10 IC
Imperial Squat Walkers x10 IC
BAC and RAC x10 IC
Merkins x20 IC

Mosey to playground

Playground Warm-up
–  Pull ups x5-10 (3 sets)
–  Alternating with LBC x15 (3sets)

Mosey to the Field of Dreams

It’s Football Time in Tennessee!
–  Bear Crawl relays 25 yards x2
–  Cones  about 15+ yards apart. Lunge to the first cone, high knee to the 2nd, high knee skip to the 3rd,karoake to the 4th, back peddle to the 5th, turn and sprint to the 8th. RINSE and Repeat x4
–  Kick off return relay 100 yard dash w football in hand turn back 100 yard dash and hand off
–  Football Doras Parterner up, 100 merkins, 200 LBC, 300 squats. While P1 performs reps of said exercise, while P2 carries the football on one side while running and touchning the ground on the other side, alternating the ball in hand as your running, switch until total reps are complete.
OMAHA!! Almost finished the squats, but with time running out and YHC wanting to finish up with ABS, we moseyed back for some 6MOM.

Abs
–  Flutter kicks x10, LBCx10, and dollys x15

COT
BOM
Oxygen mask! You need to put on your oxygen mask before you can help others. In short, F3 is the perfect stepping stone to make yourself better in mind body and spirit which in turn help you serve others!

Sons ‘o Fear and a Walk in the Park

THE SCENE
84 degrees and humid

F3 Welcome & Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Baby Arm Circle        ICx15
Reverse Arm Circle   ICx15
Squats                        ICx15
Calf Raises                  ICx15

Quick mosey around the perimeter of World’s Fair Park and back to the grassy area near the fountains

Wrestle Mania 2016
PAX divided up into four groups and gathered at one of the four cones set up around the field.  Instructions were to bear crawl counterclockwise around the “ring,” stopping at each cone to perform the following:
10 burpees
20 merkins
30 squats

Rinse and repeat for 15 minutes

Mosey to stairs near Sunsphere

11’s on the Stairway to Heaven:
Increasing merkins (starting with one) at the base of the stairs; decreasing StarJacks at the top of the stairs (starting with ten).

Indian Run back to the AO

Burnouts:
Tricep dips                 20 OYO
Incline merkins         20 OYO

Rinse and repeat for four minutes

Ab-O-Rama:  Dealer’s Choice
Hello Dolly
Boat-Canoe
Lance Armstrongs
Flutter Kicks

COT
Number off and Name-O-Rama

BOM
YHC read from John 8:12.  He talked about the iconic Sunsphere and how it represented “energy” in the 1982 World’s Fair.  This passage from John encourages us to be a “light” to the world…and we should be lights in our community, our workplace, our church and our home.

YHC then prayed us out.

MOLESKIN
Wow!  31 PAX participated in the inaugural beat-down at the World’s Fair Park.  Lots of spirited mumblechatter and laughter.  This location offers much for future workouts, including lots of fields, stairs, water and greenway routes.

This AO will help us reach potential PAX both downtown and in East Knoxville.  No sadclown or fartsacker is safe in Knoxville, men.  Let’s keep it going.

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.

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

Eye of the Tiger

THE SCENE
62 and Clear

Welcome and Disclaimer

THE THANG
COP
Side Startle Hop x25 IC
Chinook Squats x20 IC
Little baby arm circles Front x15 and back x15 IC
Mountain Climbers x20 IC
Ranger Merkins x20 IC
Run around the parking x2

Line up along the curb

Burp and Merk
Begin a traditional burpee with a single merkin at the bottom, then back to start. Run to second line for a second burpee with two merkins, then back to start.  Continue to increase merkins by 1 with each line to the 10th line (should do 10 merkins).  Then come down subtracting one merkin for each line all the way to 1.  Total merkins = 100

Count off in 3s then mosey to flag pole.

Bermuda Triangle
Group 1 – 10 pull-ups in the dugout
Run from dugout to short walls near playground
Group 2 -10 step-ups at the short walls
Run from playground to covered area
Group 3 – 10 rows and 10 merkins
Run from covered area to dugout

Rinse and repeat x4

Mosey to bottom of Cardiac Hill

Cardiac Merkin Circuit
Bottom = 20 Ranger Merkins
1st curve = 20 Diamond Merkins
2nd curve = 20 Wide Merkins
Top = 20 Derkins on a bench

Aborama
Star Fish Crunch x 10 IC
Flutter Kicks x 25 IC
Peter Parkers X 20 IC
Merkins X 20 IC

COT
Number off & Name-O-Rama

BOM
Do not be Anxious – Matthew 8:25-34

I have been challenged recently with some uncertainty about what I am going to do when I grow up.

And as I have been going through these I have realized that much of what I have been about achieving and experiencing and measuring my worth based on that.

And as with many of us I have struggled to trust Gods timing.   I think we have all be programed by the world to want answers now when that may not necessarily be God’s timing.   I have been prayerful and seeking his truths about this but I often find myself falling back into the same old desires and habits.   It should be easy right? God says to trust him so I should. I think our desire is to want the easy button.

Now tell me that one more time again God. What is the recipe?   I read a book, the bible, or hear a great sermon, or list to Captain and P-Nut. I want to be that and put it into action but still fall back into the same traps of wanting to accumulate more

MOLESKIN
Cool morning morning at the Asylum provided a great setting for the PAX work hard.  Spirits were high as always and we ended with group prayer for several PAX members.  Cap’n Crunch also announced that there will be devotions on biblical manhood on Wednesday mornings for those interested.