F3 Knoxville

Tag: Mr Tumnus

Remember (21)

THE SCENE
65 and Foggy

Welcome and Disclaimer

THE THANG
COP [Gus & Cap’n Crunch]
SSH x21 (IC)
Imperial Walkers x21(IC)
Dive Bombers x21 (IC)
Arm Circles Forward x10 (IC) & Backward x11(IC)

Partner up with a Battle Buddy for the duration of the workout.

Mosey to flag pole between the baseball fields.

Team RWB – 21 Guns [Gus]
21 minutes AMRAP
– 400 meter run (from flag pole to far baseball field and back x2)
– 9 Pull-ups (in dugouts)
– 21 pushups (on sidewalk near dugout)
– 21 box jump (on picnic tables under the covered area)
– 15 burpees (at the flag pole)

Mosey to front of Lakeshore Park, first parking lot.

Runs and Rounds [Cap’n Crunch]
Gather in the parking lot. We will do 6 rounds of 1 minute sets of exercises building in a pyramid fashion (i.e R1 = 1min of 1 exercise, R2 =2 min of 2 exercises, R3 = 3min of 3 exercises, etc.). After each round, run to the far tree (app 45 yards) and do a burpee corresponding to the round you are on then run back.

R1: Pikes
R2: Pikes, Narrow Squats
R3: Pikes, Narrow Squats, Lance Armstongs,
R4: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins,
R5: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins, Side Lunges
R6: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins, Side Lunges, 4ct Flutter Kicks

Total time = 21 minutes
Total burpees = 21

Mosey across the street to East Tennessee Veteran’s Memorial Cemetery

COT
Number off & Name-O-Rama

BOM
G6 shared about the Tomb of the Unknown Solider.  He then prayed and we ended with Taps.

MOLESKIN
31 PAX including 1 FNG came out to a gloomy Asylum to get better and honor the men and women who have fallen in battle.  We took on the Team RWB 21 Guns challenge and added some more for good measure (if it doesn’t challenge you it won’t change).  The highlight of the morning was moseying to the East Tennessee Veteran’s Memorial Cemetery.  We made our way to the top of the main hill and circled up for the COT.  Men who have lost friends and family during battle shared their names, branch of service.  We then had our PAX’s own Wardaddy G6, himself retired Air Force, share during the BOM and lead us in prayer.  We ended our time with a moment of silence and the playing of Taps.

It was a great morning.  As men arrived a thick fog settled over the park and it set the mood perfectly.  This was a special morning.  The men went hard and no man was left behind…just as it should be.

Making Changes

THE SCENE
79 degrees and hot

WELCOME AND DISCLAIMER

THE THANG
COP
Side Straddle Hops IC x 15
Toy Soldiers IC x 15
Merkins OYO x 10
Prisoner Squats IC x 10
Baby Arm Circles IC X 10 and Reverse

When Burpees Become Easy
Everyone grabs 2 coupons (pavers)
Mosey to hill heading towards the Asylum from AO

11’s with Man Makers (pushup then row each paver) at the Bottom of the Hill and Burpees at the top

Mosey through field to shade

Pyramid
5- Diamond Merkins
10- Wide Leg Hop from Stationary Position
15- Curls w/ Pavers
20- Pickle Pounders
25- Mountain Climbers

Rinse and Repeat 3 times

Mosey to field and partner up
DORA
50 shoulder press w/ pavers while parter runs through field to top of the hill, the other partner does shoulder presses

Recover

COT
Number off and Name-O-Rama

Great to see Pablo and Shakespeare back out with us!

BOM
To have an impact, to show love, to teach someone we must first desire to change ourselves daily. Four ways to grow:

  1. Physically (F3, Eating Healthy etc.)
  2. Intellectually (reading, continuing education classes)
  3. Spiritually (praying, reading scripture)
  4. Socially (having community, 2nd F)

MOLESKIN
The PAX really pushed it today and it was a hot one. After this workout it is a necessity to bring water on these hot afternoons. There was some great mumble chatter throughout the workout and after the 11s everyone was talking about how they were looking forward to doing burpees. With a PAX of 8, it makes it easy to hold each other accountable during the workout and encourage one another to push through it. It felt like we were being attacked by sweat it was so hot and humid.

Elevate

THE SCENE
40 degrees and clear

Welcome and Disclaimer

THE THANG
COP
Squats ICx20
Side saddle hops ICx20
Bobby Hurleys OYOx10
Forward arm circles ICx10
Reverse arm circles ICx10

Lakeshore Tour
Mosey to Cardiac Hill

Burpees OYOx10

Mosey to top of Cardiac Hill

Burpees OYOx10
Merkins ICx10

Mosey to the Greenway

Burpees OYOx10
Merkins ICx10
LBC OYOx30

Mosey to park entrance

Burpees OYOx10
Merkins ICx10
LBC OYOx30
Mountain climbers ICx20

Mosey for two laps up and down the Veterans cemetery driveway…back across the street to the entrance of Lakeshore…

Plank-O-Rama (Cap’n Crunch)

Mosey to the upper parking lot.

Burpees OYOx10
Merkins ICx10
LBC OYOx30
Mountain climbers ICx20
Carolina Dry Docks ICx10

Mosey back to the AO…

Abs
Dealer’s Choice
Imperial Walkers ICx15 (P-nut)
Hello Dolly ICx15 (P-nut)
Boat/Canoe (Zygote)
Flutter kicks (Cat Gut)

Closed out with an ATM sequence (Cap’n Crunch)

COT
Number off and Name-O-Rama
25 brave souls, including 1 FNG (Tuck).

BOM
P-nut reminded everyone of the business that surrounds them in everyday life. Work, stress, hurt and worldly pursuits can distract us from our purpose. We need to elevate our thinking and focus on Christ to help us become better men. Get out of the world and into Jesus.  P-nut prayed us out.

MOLESKIN
Lots of spirited mumblechatter on this unseasonably chilly May morning. Good vibes from good men.

 

Just Keep Moving…

THE SCENE
64 and Clear

Welcome & Disclaimer

THE THANG
COP

  • SSH x 21 (In silent cadence in memory of Speedbump, his soccer number was 21)
  • Imperial Walkers x17 (IC)
  • Merkins x17 (IC)
  • Toy Soldiers x20 (IC)
  • Arm Circles Forward x17 (IC)
  • Arm Circles Backward x17 (IC)

Mosey to parking lot on other side of playground. Partner up in teams of 3

Full Body Sprints
2 men at Cone 1 and 1 man at Cone 2. One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone. Then man at Cone 2 runs to Cone 1 while other men do exercises. First man now runs to Cone 2. Rinse and repeat for 8 minutes.

Upper
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Wide Merkins / Dive Bombers

Mosey to street area between parking lots

Abs
Cone 1 = Big Boy Twists / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Mosey to the bottom of the hill near the parking lot

Lower
Cone 1 = Russian Dead Lifts / Lunges
Cone 2 = Narrow Squats / Reverse Lunges

Mosey to parking lot and circle up

Cash-Out
Partner up. Partner 1 does 10 burpees while Partner 2 holds plank. Switch.
Rinse and repeat 6x (Total burpees = 60).  Had to audible due to time.

COT
Number off and Name-O-Rama

BOM
Element of Authentic Manhood – Stewardship.
Matthew 25:14-30.  We are stewards of all we have, not owners.  Ownership implies that we are the center, stewardship reminds us that we have to give an account what we have been given.  Not just our resources and talents, but our relationships.

MOLESKIN
The PAX came ready to work and crushed it this morning.  Lot’s of good mummblechatter, great way to end the week and prep for the weekend!

This Ain’t Narnia!

THE SCENE
62 and Clear

THE THANG
COP
Side Straddle hops – 20x
Rockettes- 20x
Imperial Walkers- 20x
Baby Arm Circles – Forward and back 10x each direction
Route 66 – The Narnia Lampposts Edition
The PAX began the workout on the frontside of the AO Trail.  The PAX had a series of 5 exercises. Each exercise was one round of 11 lampposts.

The 5 exercises were:
– Jump Squats
– Burpees
– Dive Bombers
– Big Boy Sit Ups
– Mericans

The PAX bear crawled to the first lamppost where he completed one Jump Squat. He would bear crawl to the next lamppost and complete two Jump Squats and so on until the 11th lamppost finishing with 11 Jump Squats. Following the 11th post, the PAX would run back to the beginning to begin round two of Burpees.

After round 1 (a quarter mile of bear crawls) there was an audible called changing the bear crawls to sprints in between lampposts.

The majority of the PAX Completed 3 rounds. And moseyed back to the AO for ABS

In total the PAX:
Bear Crawled close to a quarter mile
Completed 66 Jump Squats
Completed 66 Burpees
Competed 66 Dive Bombers
(Some made it to Big Boy Sit Ups)
ABS
Big Boy Sit-ups until the whole PAX was back together
Not So Lazy Boys
Flutter Kicks- 20x on a 3 count
Lance Armstrong’s (Bicycles) -20x on a 3 count

COP
Number Off and Name-O-Rama

BOM
There is no easy path to growth.  Physical, mental and spiritual growth requires something of you and requires you to stay the course.  The road may seem long and hard at times, but look around…your F3 brothers are with you the whole way!