F3 Knoxville

Tag: Musket

Playtime at the Asylum

THE SCENE
42 and clear

Welcome & Disclaimer

THE THANG
COP
SSH x20 (IC)
Atlas Stretch x10 each leg (IC)
Dive Bombers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Backward x15 (IC)

Split into to groups, one group to playground the other to the parking lot next to the playground.

Group 1…
Zig-Zag Run
Run to each cone and do x15 of stated exercise, then run to next cone. At the last cone run on the outside of the parking lot to start line. Rinse and repeat.
Cone 1 – BBS
Cone 2 – Narrow Squats
Cone 3 – Merkins
Cone 4 – Hello Dolly
Cone 5 – Jump Squats
Cone 6 – Shoulder Taps
Cone 7 – Diamond Merkins
Cone 8 – Burpee

AMRAP for 15 min

Group 2…
Bench Bonanza
5 Rounds, each round 2.5 min with 30 second break between rounds. One person does Ex 1 while other does Ex 2. When the person finishes Ex 1 switch, rinse and repeat until time expires.
Round 1: Ex 1 – Step Ups x15/leg; Ex 2 – Bench Dips
Round 2: Ex 1 – Box Jumps x15; Ex 2 – Flutter Kicks
Round 3: Ex 1 – Bulgarian Split Squats x15/leg; Ex 2 – Incline Merkins
Round 4: Ex 1 – Side Step Ups x10/leg; Ex 2 – Decline Carolina Dry Docks
Round 5: Ex 1 – Elevated Reverse Pickle Pounders x15; Ex 2 – Derkins

Group 1 and 2 switch places

After both groups have completed each sequence, mosey to parking lot as one group

 

Abs
Thor Hammers – (1 BBS + 4 American Hammers, then 2 BBS + 8 American Hammers, 3 BBS + 12 American Hammers…)
x6 IC

COT
Number off and Name-O-Rama

BOM

To be a HIM, we have to be leaders who know where we are going and why we are going there. Life is full of distractions, but HIMs stay committed and focused. One of they keys to living this type of life is to establish and stay true to your N.U.T.s – Non-negotiable, Unalterable Terms! Without our NUTs we can’t be men of impact.

For your YHC it starts with looking beyond this life. Matthew 6:33 – “But seek first his kingdom and his righteousness, and all these things will be given to you as well.”

 

MOLESKIN
The PAX came out hungry and ready to attack this morning’s workout! We used every minute of the 45 we had, and got better together.

 

Mid-week Beatdown

THE SCENE
39 degrees clear

Intro and Disclaimer

THE THANG
COP
Side Straddle Hops x20 (IC)
Rockettes x15 (IC)
Michael Phelps’ x15 (IC)
Windmills x15 (IC)
Arm Circles x 15 (IC)

Mosey to lacrosse field.  Pick up coupons on the way

DORAS
Line up on end line of lacrosse field and partner up.  Complete the following reps of each exercise each round as a team.
1st Round: 200 Squat Jumps with Coupons
2nd Round: 150 Merkins
3rd Round: 100 Lunges (Audible to 50)
4th Round: 30 Man Makers

Mosey to top of Cardiac Hill (return coupons)

CARDIAC HILL
Flutterkicks x25 (IC) then run to the bottom of Cardiac Hill
Inclined BBS x25 (IC) then run up Cardiac Hill
Heel Grabbers x20 (IC)

Mosey back to parking lot

COT
Count Off and Nama-O-Rama

BOM
https://www.youtube.com/watch?v=VuJTqmpBnI0 (Beauty and the Beast- Gaston “the Man”- The world tells us that to be a man we have to be like Gaston. Strong, good looking, skilled, have girls falling at our feet etc. Even the Disney movie Beauty and the Beast portray a manly man in this manner. Larry Crab, famous author, says, “The only way to be manly is to be Godly,” and being Godly looks extremely different than how most men act today. To be Godly is to live a life modeled after Jesus, who freely gave to all of us by sacrificially coming to earth to give himself away, so that through him we may have life. Now, that is MANLY! Giving our life away to others, instead of taking, and trying to live out the life of a “man” that this world portrays.

“There is a way that seems right to man, but in the end it leads to death”- Proverbs 14:12

MOLESKIN
The pack was ready to get going this AM with several new FNGs in the house to take on their first F3 workout. The PAX hung tough on the LAX field, even in some dark and gloomy conditions and chased after the stars to complete a great DORA workout. Cardiac Hill never disappoints, but only doing it once this morning was a slight tease, more to come later at the next Bandwagon Beatdown!

Submitted by Bandwagon

Just Another Day at the Asylum…

CONDITIONS
44 and clear

Welcome and Disclaimer

THE THANG
COP
Butt kicks 15x IC
High Knees 15x IC
Windmill 15x IC
Big arm circles forward 15x IC
Big arm circles backwards 15x IC

Get in groups of 3 PAX.

 

Station Work
PAX will rotate between 3 stations. At each station do AMRAP for 50 seconds of the stated exercise. Sprint to next station.  Rinse and Repeat 3x.

  • Round 1: Spiderman Merkins, American Hammer, Imperial Walker Squats
  • Round 2: Dive Bombers, BBS, Mountain Slalom,
  • Round 3: Side-to-Side Merkins, Crunchy Frogs, Jump Squats

Mosey to hill/steps by Asylum with your cinder block (CMU) or coupons.

Coupon Stair Work
Perform AMRAP in 4 minute cycles of the following:

  • Round 1: Bicep Curl with CMU 10x OYO, carry CMU up stairs and do Tricep Press 10x OYO.  Rinse and repeat.
  • Round 2: Kettlebell Swings with CMU 5x OYO, carry CMU up stairs and do Shoulder Press 5x OYO.  Rinse and Repeat.
  • Round 3: Frog Merkin 5x OYO, run up stairs/hill, do Burpees 5x OYO

Mosey back to parking lot.

Abs
Perform AMRAP for 50 seconds of each:

  • BBS
  • Flutter Kicks

COT
Count-o-Rama AND Name-o-Rama (5 FNGs)

BOM
What you afraid of? What’s one thing you can do this week to move towards that? Prayer for Cupcake who’s shipping out this week.

MOLESKIN
It is always an incredible privilege to be with this PAX, and to attempt to lead them as Q is a humbling experience. Adding to the joy of the gloom this morning was working side-by-side with my dad, Smallmouth taking on his VQ 2.0 (yeah, that first VQ doesn’t count…). My big questions at the end are so relevant–the fear of failure ever looms before me, along with public speaking, and sometimes, dark creepy places. Being Q at the Asylum brings those fears into my headlights. The challenge: don’t swerve, hit the throttle and face it.

 

Simple but Effective

THE SCENE
43 and clear

Intro and Disclaimer

THE THANG
COP
Side Straddle Hops x20 IC
Cherry Pickers x15 IC
Frontward Arm Circles x10 IC
Backwards Arm Circles x11 IC

Four Square of DOOM
Split up into 4 groups and complete all workouts around the square by descending from 15 reps to 1
Corner 1: Squats
Corner 2: American Hammers
Corner 3: Merkins
Corner 4: CMU shoulder press

Run the hill then repeat until finished

Cardiac Hill
Run the Hill x 2

Mosey back to the parking lot

COT
Count-off and Name-O-Rama

BOM
Psalms 56:3-4
Trust in God. Do not fear.

MOLESKIN
The PAX brought the heat this morning!! Everyone showed up ready to get better and everyone worked together to accomplish the beat down. Way to go men!

Gone In 60 Seconds…

THE SCENE
45 degrees and foggy

Welcome and Disclaimer given by P-nut

THE THANG
COP
Side saddle hops ICx20
Imperial Walkers ICx15
Squats ICx12
Forward arm circles ICx10
Reverse arm circles ICx10
Merkins ICx15
Burpees OYOx4

Gone in 60 seconds sequence
Military-style Merkins OYO for 60 seconds
Weighted squats OYO for 60 seconds
1 lap around parking lot

Weighted curls OYO for 60 seconds
Lateral jumps OYO for 60 seconds
1 lap around parking lot

Merkins OYO for 60 seconds
Weighted lunges for 60 seconds
1 lap around parking lot

Overhead press with coupons OYO for 60 seconds
Mountain climbers OYO for 60 seconds

Drive it like you stole it…
Formed 7 groups.  One member ran with a cinder block across the parking lot, completed a burpee, then returned the cinder block to the next in line. After passing off the concrete block, the runner then sprinted up the hill behind the parking lot before returning to the line.  All PAX not running did squats, crunches, mountain climbers and Al Gores while waiting to run.

Rinse and repeat 2x.

ABS: Dealer’s Choice
BBSU- High Heels
Bicycles- Quickbooks
Boat/Canoe- Ratchet

COT
Name-O-Rama: 39 brave souls, including 10 FNG’s.

BOM
P-nut reminded everyone that time is a precious commodity. Think about the power of 60 seconds and what you can do for someone in a minute. In one minute you can call or text a friend that’s struggling, call your parents and thank them for bringing you life, read a book to your child/niece/nephew. Most importantly, we can spend a minute in prayer for someone in need.

P-nut prayed us out.

MOLESKIN
The PAX came to work on this post-Easter Monday. Lots of spirited mumblechatter.