F3 Knoxville

Tag: Mirror

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!

 

Cindy Visits the Dog Pound

THE SCENE
81 and Light Storm

Welcome and Disclaimer

THE THANG
COP
With arms extended at shoulder level:
Rockettes x 15 IC
Side Lunges x 20 IC
Copperhead Squats x15 IC
Big Arm Cir FWD & BWD x10 IC

Mosey up the Great Hill, Hook a right and head to the Pavilion.

As soon as we got there Cindy (in all her glory) was waiting to meet us and meet us she did!

Cindy
20 minute AMRAP
5 Pull-ups
10 Merkins
15 Air Squats

3 Sets of 25 Picnic Table Dips OYO

Recovery Indian Mosey back to the AO

Ratchet led us through a Dog# favorite “Shoulder Blasters” with a new set!

Abs
BoxCutters (Woodshack)
LBC’s

COT
Number off and Name-A-Rama

BOM
Perspective. It’s one of the most valuable things we can earn! Live in EVERY moment. This can only happen if we REJECT PASSIVITY!

MOLESKIN
You’ll never forget your first date with Cindy. She’s a great test to see where you are physically. And just like anything of value in this world, you get out what you put in. The PAX really pushed themselves today and earned their sweat! And Yes, we work out in the rain!

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.