F3 Knoxville

Tag: Proton

Atomic Back Day

Conditions
15 degrees, clear and COLD

Disclaimer and recognize FNG’s

THE THANG
COT
Twist and Pivot x30 (IC)
Alternating Shoulder Touches x20 (IC)
Press Jacks x30 (IC)
Carolina Dry Docks x15 (IC)
Smurf Jacks x20 (IC)
2 Laps around the parking lot

Mosey to pavilion and partner-up

Park Bench Super-sets
5 Min Alternating between partners

  • PAX # 1 Picnic Table Rows X 10
  • PAX # 2 Bench Hops / Step up X 10

Mosey to paver pile and get 2 coupons then back to parking lot with coupon over your head

COT #2
11’s w/ Coupons

  • Reverse Flys – 10 Flys
  • Star Jumpers – 1 Star Jumper

Bring Sally Up
Bring Sally Up – Merkins on Coupons to “Bring Sally Up”

Mosey to the bottom of the hill with coupons

Dora 1-2-3
Partner up again.  One man runs the hill while one man does the following exercises.  Continuous count between partners:

  • 150 Bent over Rows with Blocks
  • 150 LBC’s
  • 150 Squats with Block – modify as needed

Aborama
Peter Parkers – Q led
Hello Dolly – x20 (IC)
Flutter Kicks – x20 (IC)
Not so Lazy Boys – Q led

COT
Name O Rama

BOM
 Taking initiative in third F (Romans 12:2)

MOLESKIN
It was cold, but the PAX showed up in force!  Great workout, great BOM, great way to start the week.

Thoughts from the BOM…

Like many of you since I started coming to F3 I have hated to miss.  I have worked out off and on my whole life but have never really been as committed to anything as I have F3. This is a truly unique community and I do believe that men need to be challenged, pushed, and accountable to one another.

What I have discovered about myself is that in order to be here and get the most out of it I have to be very intentional about my preparation.  We don’t just roll out of bed and show up.

  • I go to bed a little earlier
  • I have fewer early meetings on the books
  • And now we know the cap n’ lays out his clothes the night before

But it is worth it because we have more energy for our families, our wife’s and our jobs.  Not to mention the physical improvements that are being made. The improvements on the December Challenge in the spreadsheet are significant.

So think back to what you were doing before F3? The lack of doing something was having just as much of an impact just not in a positive way. For me I have realized anything that you want grow or do better at you have to be intentional. I ask myself am I being as disciplined and intentional in the other areas of my life. What I have been thinking the most about lately is the my faith.

I want to share a verse that has helped encourage me to be more intentional around growing my faith. Romans 12:2, “Do not conform to the ways of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what Gods will is – His good, pleasing, and perfect will.”

To me this comes down to having an active or a passive faith.  Every day we make decisions for our families, for our jobs, and for ourselves, sometimes without even thinking about it. Unless we have an active, intentional faith where we are seeking God’s will many of these decisions are influenced more by the world.  We have developed discipline and have been intentional in improving ourselves with the First F and I believe God is encouraging us to have this same focus on our faith.

I would encourage us all to be more intentional this week on the third F and seek God’s guidance in the smallest of decisions and see the difference he can make.

Proton (submitted by Cap’n Crunch)

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.

We don’t stop when we’re tired, we stop when we’re done!

Conditions – 48 and clear

THE THANG
COP
Side Straddle Hops – x20
Dive Bombers – x10
Imperial Walkers – x20
Arm Circles Forward – x10
Arm Circles Reverse – x10
2 Laps around the parking lot

Mosey to sidewalk along the long side of the parking lot

Suicides (done the long length of the parking lot)
Run to first cone – x10 Diamond Merkins
Run to second cone – x10 Reverse Lunges (each leg)
Run to Third cone – x10 BBS
Rinse and repeat for 10 minutes non-stop

Mosey to softball field and bleachers

Bleachers
Step up to the first step and perform an air squat, then to the next step and perform an air squat and so on all the way to the top. Turn around and step down and perform an air squat with each step all the way down.  At the bottom, 5 jump squats.  Rinse and repeat for 5 minutes non-stop.

Mosey over to parking lot

Countdowns: 10 to 5 to 10
Start with 10 merkins then roll over and do 10 4 ct. flutter kicks.  Roll over to your stomach and do 9 merkins then roll over for 9 4ct. flutter kicks all the way to 5 reps each.  After 5 reps, do 6 merkins, then 6 4ct. flutter kicks increasing one rep back up to 10.

Abs: Dealers Choice
Department Stores (2nd floor = full plank, 1st floor = 6 in plank, Basemen = chest on the ground, arms and legs up) – Ratchet at his discretion
Froggy Crunches – x15 – Quickbooks
Throwdowns – x10 each – Tea Party
Hello Dollys – x15 – Roadshow

COT
Name-o-Rama
3 FNGS – Boulder, Extraction and I-Beam

BOM
YHC shared a reflection on Psalm 90:12, “teach us to count our days.”  We are passing away, but the impact we can have on those we love, our neighborhood and city is eternal!

MOLESKIN
Inspired! That’s how YHC feels leaving #TheAsylum every morning.  Just over a month ago most of these men didn’t know each other, and to now see and hear them pushing and encouraging each other to get better…what other word can I use but inspired.

The PAX in Knoxville came out this morning and a crushed a non-stop 45 minute workout and a few even stayed after for an OTB 2 mile run. Each man gives his all for the man to his left and to his right, and that’s what it’s all about. Knoxville will never be the same!

Strength and Honor,
Cap’n Crunch

K-Town’s First Post-LEAP Saturday Beatdown…

Conditions: Clear and cold…26 degrees!

THE THANG:
First up was to mosey to coupons (pavement bricks).  Everyone grabbed two and then it was time to mosey to one of the frost covered field’s of The Asylum (what we affectionately call our AO).

COP:
Once the PAX arrived at the field we circled up for a little warm up lead by Crawdad.  Here’s how things went down:
– 15 Merkins
– 10 Chinook Squats
– 20 Imperial Walkers
– 20 Big Boy Sit-ups
– 10 Carolina Dry Docks
– 5 Happy Jacks

11’s:
Crawdad then had us mosey over to a hill for 11’s.  Start with 10 knerkins, run to the top of the hill then do 1 jump squat.  Run back down for 2 knerkins, run to the top of the hill and do 9 jump squats.  Repeat until PAX gets to 1 knerkin and 10 jump squats.

Fun with Coupons:
After 11’s the PAX grabbed their coupons and circled up.  YHC led through a group of exercises in a pyramid formation.  Here’s the drill (done with coupons)…
– R1 = 10x each of Narrow Squats, Bent-Over Flyes, Frog Squats, Standing Flyes, Reverse Lunges
– R2 = 20x each of Narrow Squats, Bent-Over Flyes, Frog Squats, Standing Flyes
– R3 = 30x each of Narrow Squats, Bent-Over Flyes, Frog Squats,
– R4 = 40x each of Narrow Squats, Bent-Over Flyes,
– R5 = 50x Narrow Squats

After YHC explained things the PAX partnered up and did the exercises OYO in pairs.  After everyone finished round 5 we topped things off with 100 mountain climbers all together in cadence.

The Long Mosey Home:
Everyone then moseyed over to the park trail with their coupons.  We took the trail back to the parking lot where we started to wrap things up (distance traveled on the trail with coupons was just over a 1 mile).

Ab Work:
Once we arrived back at our launch point we finished up with at little ab work, dealer’s choice.  It went down like this…
– Quickbooks – Bicycles (can’t remember the rep count)
– Sleeveless – Partner Leg Throwbacks (don’t know F3 name for it), 10 each person
– P-Nut – Department Stores (Plank position: 2nd floor was full plank, 1st floor was 6 inches, basement was chest on the ground with legs and arms up). P-Nut called it out.

BOM led by Crawdad

Moleskin:
This was the first post-LEAP Saturday morning workout for Knoxville.  YHC was a little nervous due to the low temp (26 degrees), but as usual the Knoxville PAX did not disappoint!  K-Town PAX shows up and gets things done.  Today was Crawdad’s VQ and as expected he crushed it.  We went a little long on time due to the long mosey with coupons back to the parking lot, but PAX was not about to leave without finishing up with some ab work. By the time we finished we had toured over 2.5 miles of The Asylum this morning, most of that with coupons.

Thanks to the F3 Nation and especially the LEAP Team for all their support and encouragement over the last 6 weeks.  The men of this PAX get it and are giving it away to the men of Knoxville.  F3 Knoxville is something special.

Take notice…The Asylum is open for business…no sad clown is safe in Knoxville!

Strength and Honor,
Cap’n Crunch