F3 Knoxville

Tag: Mayberry

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

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

Hilleleven

THE SCENE
64 and breezy

Welcome and Disclaimer

THE THANG

COP
SSH IC x 20
Baby Arm Circles IC x 10 each way
Chinooks IC x 10 each way
Imperial Walkers IC x 20

Mosey to boat parking

Eleven’s
Elevens up grass hill
Merkin at bottom, squat jumps at top
Merkins until everyone is finished

Suicides
15 Merkins after each
15 minutes worth

Mosey back to parking lot the long way

Abs
Ab cycle:
Flutter kicks x 20 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 10 IC
Hold feet 6 inches off ground

Ring of Fire – 10 Merkins, 9 Merkins

Turtle Reaches x 20 IC

American Hammer x 20 IC

COT

Count off and Name-o-Rama

BOM
Hatred is all around us. Search your heart and rid yourself of any hatred you have. Give it up to he Lord

Romans 15:5-6
“May the God of endurance and encouragement grant you to live in such harmony with one another, in accord with Christ Jesus, that together you may with one voice glorify the God and Father of our

Feel the Wood

THE SCENE
69 Degrees and clear

Welcome and Disclaimer
THE THANG
COP
Burpees            IC x15
Cherry Pickers  IC x20
Tuck Jumps      IC x20
Squats              IC x20

Team Time
With arms locked at the elbow
Squats                IC25
Good mornings   IC25
BBS                    IC25
Merkins feet on shoulders IC5

Mosey to the pole, introduction to TimberMember, divide up in teams

TimeberMember
Team A takes the pole
Squats                         IC x25 with pole
Goodmorning              IC x25 with pole
Shoulder presses        IC x10 each side with pole
BBS with pole             IC x25

Team B takes the ground
Merkins x20
BBS x20

Switch:  Team B takes the pole and Team A takes the ground

Mosey Pole to new location
Rinse and repeat

Mosey Pole back to the parking lot.  While in route alternate pole carry and Merkins between teams.

Abs
Donkey Kicks     IC x20
V-ups                  IC x20
Reverse crunch  IC x20
Star Gazers
COT
Number-rama, Name-a-rama

BOM
Mayberry shared:

Proverbs 17:17 “A friend loves at all times, and a brother is born of adversity”

I am thankful that we are all friends, and becoming brothers as we overcome the issues of not only getting up to make it to F3, but also coming together to trample the physical adversity and accomplish the workouts that are put in front of us.  Not only keeping eachother motivated to complete the task at hand, but to laugh and have fun doing it.

We are all in Knoxville for a reason, and we are all at F3 for a reason.  I do not believe that it just randomly happens, but that God is working in our lives.  We all have a plan for the direction we want our lives to go, but what we need to realize is that plan is going to happen according to God’s schedule and His plan for our lives.

“In his heart man plans a course, but the Lord determines his steps.”  Proverbs 16:7.  I encourage each of you to let God guide you on the course.

What…No Merkins?

THE SCENE
67 and Humid
Welcome and Disclaimer

THE THANG
COP
SSH x30 (IC)
Cherry Pickers x10(IC)
Imperial Walkers x20(IC)
Arm Circles Forward x10 (IC) & Backward x10(IC)
Squats x20(IC)
Calf raises x30(IC)

Partner up with a Battle Buddy for the Doras

Doras
Partner 1 runs to outhouse for 20 dips on retaining wall while Partner 2 begins the count for:
–50 burpees
–100 Big Boy Situps
–200 Squats

Mosey to tennis court for 11’s

11’s
10 squat jumps, lunge to far side for 1 SSH (4 count)
Bear crawl back to base line.  9/2, 8/3, etc.

Abs
1 minute Al Gore
1 minute of Hello Dolley’s

COT
Number off & Name-O-Rama

BOM
HIM tip of the day: Knowledge is power.  Research this and share with others:  http://www.webmd.com/digestive-disorders/gallstones

MOLESKIN
10 PAX beat the fartsack this morning to get better together.  The humidity took it’s toll but we were victorious.  Everybody pushed to their limits and left it all on the court.  Way to go PAX!  Super proud to be a part of this team!!