F3 Knoxville

Tag: Miyagi

Peaks, Valleys and the Long Mosey

The Theme: A Tour of Lakeshore’s Peaks and Valleys

The Scene: 27 degrees, clear with a hint of Gloom!  After a great call by Cap’n Crunch to call off the Saturday workout due to snow, the men of F3 Knoxville were in withdrawals for 2 days. We wanted to get better together so 60, yes 60 men showed up this morning for a leg day beat down! Spirits were high, mumble chatter was loud!

THE THANG
COP
Disclaimer straight into a 60 man 2.5 mile mosey with stops along the way…AYE!

1st Stop
At Mt. Everest. IC and timed Imperial Squat Walkers.
Continue run, but backwards up a short straight hill, then forward mosey.

2nd Stop
Back Lot parking lot for some Duck Walk mixed in with Frog Jumps.
Continue the mosey mixing in some Lunge Walks and Backward Lunges mixed in.

3rd Stop
Right before Cardiac Hill, 2 minutes of as many Big Boy Sit ups as you can.
Cardiac Hill was next but not without going up the hill backwards halfway for a good thigh burn.

Mosey Back to the AO, total travel 2.5 miles!

ABS
Boxcutters x15 (IC)
Reverse Pickle Pounders x 20 (IC)

COT
Name O Rama: 60 PAX with 8 FNGs

BOM
Choices and Consequence: Everyday, we make choices, big or small. With Choices you have consequences, good or bad. With F3, I made a choice to get up early, be with my F3 brothers and work hard. The consequence became much greater than fitness. It has given me fellowship with men that I would probably have never met if not for F3 and has taught me to challenge myself more in all facets of life, including faith. What do you choose?

Suicides and Mt. Everest…just a typical F3 Saturday!

Conditions: 40 and Clear

Intro and Disclaimer

THE THANG
COP#1
2 Laps around Parking Lot
Imperial Walkers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Reverse x15 (IC)
Merkins x15 (IC)

Line up on one side of the parking lot and partner up

Heavy Suicides
Bandwagon put the PAX through a little basketball drill, will a little extra of course…this is F3!  Suicides the length of the parking lot with cinder blocks while doing exercises at four spots.

Runners: 3 Rounds, 1st = x15 each, 2nd = x10 each, 3rd = x5 each

  • Free Throw Line (1/4 way down) – CB Curls
  • Half-court Line (1/2 way down) – CB Clean and Press
  • Far Free Throw Line (3/4 way down) – CB Tricep Presses
  • Far Baseline (all the way down) – CB Hops (hop over cinder block side to side)

Non-runners: Do the following exercise as a group until all runners are done

  • First Run – Department Stores (On Q lead)
  • Second Run – Big Boy Sit Ups (IC)
  • Third Run – Flutter Kicks (IC)

Indian trot to the front field

COP #2
American Hammers x15 (IC)
Mountain Climbers x20 (IC)
Side Straddle Hops x15 (IC)

Mosey to “Everest” large hill in front of the park

Partner DORAS
One partner does exercise while the other takes on “Everest”
Exercises:

  • Merkins x100
  • Little Baby Crunches x200
  • Squats x300

Once a team has finished start (but cut number of reps in half) until everyone is done (1 Team!)

Partner up in groups of 6 and relay hand-offs back to base (person in back hands stick to person in front and so on.  When the person in front gets the stick he drops it and they man in back picks it up and the fun starts all over again.)

ABS
Dealers Choice

 

COT
Nam-0-Rama – Barbie

 

BOM
Bandwagon

 

MOLESKIN
The PAX came ready for a beatdown on Saturday morning and did not leave disappointed. After doing some “heavy suicides” in the parking lot with cinder blocks the PAX gathered for a short mosey to uncharted grounds of our beautiful AO. We named it Everest, in honor of every 10 year old (and some adults (P-Nut)) that sleds down this massive hill during a good snowstorm. Check it out when it snows, it won’t disappoint. The PAX did some of the toughest DORA’s of this young PAX career. Hopeful that this PAX continues to grow and push each other physically, mentally, and spiritually.

 

Barbie and Bandwagon (submitted by Cap’n Crunch)

2016…Meet the Men of F3 Knoxville!!

CONDITIONS:
25 degrees and gloomy!

THE THANG:
F3 Intro, disclaimer and welcome to FNGs

COP:
2 laps around the parking lot (OYO)
Side Straddle Hops (IC) – 32x
Circle Burp (IC) (PAX in attendance)
Get Lucky (IC to Song, hold Al Gores and do merkins for every “Get Lucky”)

Mosey to far open field and hill (Indian Trot to far-field – stick together!)

Field Work:
WHAMO Lunge Walks / Sprints (10x)
1 PAX throws WHAMO Frisbee and the rest of the PAX sprints in the direction of the throw until the Frisbee hits the ground, then they do lunges to the Frisbee.  When all the PAX get to the Frisbee another person throws it and you do it all over again.  Rinse and repeat 10X.

Jacob’s Ladder:
Run up the hill, at the top do 1 burpee and run back down.  Run back up the hill and do 2 burpees.  Rinse and repeat to 7 burpees.

Tunnel of Love:
All PAX gets shoulder to shoulder in the plank position.  Then men take turns crawling through the plank bridge and assume a plank on the other side until all PAX are through (all PAX in attendance…including Slide Rule!).

Hill Side Clock Merkins:
Everyone grabs some space on the hill side and hits the plank position.  Then it’s time for merkins at 12 o’clock, 3 o’clock, 7 o’clock, 10 o’clock, and 12 o’clock

Mosey back to coupon stack (Indian Trot – stick together!)

Pick up 2 coupons each and head back to the parking lot.
Thrusters 23X IC
Bent-Over-Rows 4-count 19X IC
Return coupons and come back to parking lot for Abs

MARY:
Part 1:  Dolly / Rosarita / LBC / Dying Cockroach  (15X each IC)
Part 2:  Low Flutter / High Flutter / Knee Ups / Bicycles / Hold Plank (Q preference)

COT
Name-O-Rama

BOM
Ratchet – Make 2016 the year you get better and give your live to others

MOLESKIN
Great start to the new year, PAX of 32 including 5 FNGs.  It was a chilly morning, but Ratchet and Woodshack kept the PAX moving.  Mumblechatter was high and the PAX was fired up to get 2016 started.

ANNOUNCEMENTS
F3 250 and F3 200…Make the commitment!
Additional workouts added to The Asylum this week: Thursday, 5:45pm-6:30pm; Friday, 5:30am-6:15am
New AO: Start applying the EHs, we will be starting a new AO SOON!  Looking to move west into Farragut and then east closer to downtown…more details to come.

Knoxville Score 26 and 24 In Homecoming Weekend Wins

For the second straight week, the Knoxville LEAP team outscored by beloved Vols by posting 26 determined and ready PAX, anxious to do work, in 30 degree weather, with your YHC and some of the finest from F3Davidson, NC.  The Vols managed to post 24 on North Texas…not pretty, but a win!  Great to see returning PAX from last weeks initial launch, along with 3 new FNG’s this week….welcome Rebate, Sasquatch, and Catgut.  Keep the fire burning men and continue to put the men, you come in contact with, into the EH.  T-Claps to Barbie for getting his birthday beatdown in early, on a cold crisp morning…strong work brother!

Here’s how the beatdown, went down.

Conditions: Crisp 30 degrees with beautiful blue sky

THE THANG:

COP: Parking Lot with frozen asphalt #gloveswereabonus

SSH X 20 IC,

IW X 20 IC,

Squats X 20 IC,

LBC’s X 20 IC,

Merkins X 10 IC,

Alternating Lunges X 20 IC,

CDD’s X 20 IC

Mosey up hill to parking lot for:  Merkins X 10 IC, Russian Twist X 20 IC, Squats X 20 IC (Rinse & Repeat) X 2

Continued Mosey to lower field across from Veterans Cemetery for: Merkins X 10 IC, Russian Twists X 20 IC, and Squats X 20 IC

PAX partner up and the following field work was performed: 30 decline Merkins with feet on partners back, then flap jack

20 Iron Crosses while holding partners legs, then flap jack

50 Alternating Lunges: Right leg, Left leg (1) Right leg, Left leg (2) Right leg, Left leg (3)…..to 50

Crowd Pleaser

Continue Partner work: Partner 1 starts single count Merkin, while partner 2 sprints 100 yds. and back, then flap jack to complete 100 TEAM Merkins.

Rinse & Repeat sprint exchange with 150 TEAM LBC’s 

Rinse & Repeat sprint exchange with 100 TEAM Burpees MUMBLE CHATTER elevates several levels here and YHC finally calls an audible down to 75) PAX is very appreciative

PAX is introduced to a 10 count Airborne Mind Bender (cold ground is found to be very refreshing)

Completed field work and maintain two Indian Run lines back to starting parking lot for finish with CDD’s X 15 IC,

MARY:

LBC X 20 IC

Low Flutter X 20 IC

High Flutter X 20 IC

Hello Dolly X 20 IC

Rosilita X 20 IC

Pickle Pounder X 20 IC

J-LO X 20 IC

Mak-Tar-Jai X 10 IC

COT with naming of 3 NEW and 1/2 new FNG’s.   Welcome Rebate, Sasquatch, and Catgut.  F3 name change was requested, from other previous AO naming, but was quickly veto’ed by the PAX….. welcome ‘again’ to Knoxville “Pommel Horse”….embrace that!

BOM led by YHC

Moleskin: Knoxville will soon have F3 Teams, to reckon with, at all the upcoming F3CSAUP’s in the coming year.  Several are already showing signs of crazy competitiveness, and we know how F3 only make you stronger and somehow a little more competitive.  Keep putting guys in the EH, and continue to grow this amazing AO by sharing with them, what has been freely shared with you. I am humbled to be a part of and lead the fine men here.  To those I already knew and have met over the last two weekends…keep up the hard work!  As a UT alum, and a proud member of F3Nation, Knoxville is a special place for me, and I vow to help make it one of the best AO’s in all of F3Nation.  When the renovations are completed on the makeover of Lakeshore Park, there’s no question, it’ll be one of the best AO’s anywhere in the south.  It’s F3Knoxvilles job to make sure the growth continues, to match this fantastic AO, like I’ve seen it grow all over North and South Carolina.

Mid-Week Workouts: Monday and Wednesday 5:30-6:15 SAME PLACE AS SATURDAY

As the mornings get colder through the season, dress for the workout, not the weather!

NEXT SATURDAY 0700 …. FULL COURT PRESS WITH THE EH’s THIS WEEK GUYS!!!!