F3 Knoxville

Tag: Rascal

Just Keep Moving…

THE SCENE
73 and Foggy

F3 Welcome & Disclaimer

THE THANG
COP
SSH x30  (IC)
Toy Soldiers x10 (IC)
Windmill Merkins x10 each side (IC)
Diagonal Lunges x10 each side(IC)
Baby Arm Circles Forward x10 (IC)
Baby Arm Circles Backward x10 (IC)
Two laps around the parking lot

Mosey to flag pole near covered area.

Circuit Circus
Divide up and head to 5 Stations.
S1: 15 Burpees / 20 Reverse Pickle Pounders
S2: 20 Superman Swims/ 20 4ct Flutter Kicks
S3: 10 Chin-ups / 25 Prisoner Squats
S4: Shuttle Lunge/Crawl/Run  (lunge to 1st cone, bear crawl to 2nd cone, sprint back to start)
S5: 25 Derkins / 20 Let Me Ups

When you complete one station move to the next.  Rinse and repeat AMRAP in 22 min.

Abs and ATMs
ATMs (15 Shoulder Taps (4ct), 10 Tempo Merkins, 10 fast Merkins no rest between)

Hello Dolly x25
LBC x30
Side Crunches left x25
Side Crunches right x25

ATMs

COT
Number off and Name-O-Rama (12 PAX)

BOM
As men we are created to be life-givers, not life-takers.  YHC has found that over the last few weeks my desires have morphed into demands.  This has caused me to be judgemental with my family and led me to punish them when I don’t feel like they are performing up to snuff.  This also has the unexpected side-effect of making me feel hollow inside.  After reflecting with a mentor I realized that I was demanding my “rights” rather than fulfilling my responsibilities.  A sense of significance and purpose doesn’t come from getting what we want, but giving what others need.  This small shift has cause a major turn around.  Jesus meant it when he said it is in loosing our lives that we actually find it!

MOLESKIN
Small PAX this morning, but it was sweet time of pushing ourselves and each other.  It was nice to have a visitor from Columbia (Alter Boy)!  Thanks for stopping by brother…you are welcome any time.

Burpee Hills – Your Own Worst Enemy

THE SCENE
73 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH x30
Cross body arm swings
Duck Walk (4 up/4back)
Lunge Complex
Plank Complex
Merkins x10 regular
Merkins x10 wide
LBSU x20
Superman

Grab CMU and mosey to base of New Hill (which needs a name…maybe The Wall?)

Plank while we wait + x10 merkins OYO

Burpee Hills
Get a BattleBuddy
One person runs up hill while other does burpees
5 minutes. AMRAP

Mosey with CMU to base of Everest

Everest+Deconstructed Burpees
Sprint up Everest
When back at start do the following (Deconstructed Burpees)
– 10 squats
– 10 leg thrusts
– 10 Merkins
– 10 leg thrusts…then up.
Rinse/repeat. AMRAP: 5 minutes

Plank+merkins while we wait for everyone to descend after time was up then x20 LBS IC

Mosey with CMU to the flag.  Burpees while we wait for everyone to return

Sprints + Burpee Jumps
Get with BattleBuddy:
One person sprints the length of parking lot while other does jumps over CMU, doing a burpee on each side
3 minutes AMRAP

ABS
Core: reverse bridge x 20

COT
Count off and Name-o-Rama

BOM
We all carry a burden that keeps us from performing at our full potential.  Identify it, acknowledge it, and then release it to your father so that you may run the race set before you with passion and purpose!

MOLESKIN
The stars were glimmering in all their majesty this morning as I drove through the gates of splendor at the Asylum. The warm fuzzies quickly dissipated with the collision of my face to the famous East Tennessee Humidity. Even at 5am, it’ll knock your teeth out.

Sons ‘o Fear and a Walk in the Park

THE SCENE
84 degrees and humid

F3 Welcome & Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Baby Arm Circle        ICx15
Reverse Arm Circle   ICx15
Squats                        ICx15
Calf Raises                  ICx15

Quick mosey around the perimeter of World’s Fair Park and back to the grassy area near the fountains

Wrestle Mania 2016
PAX divided up into four groups and gathered at one of the four cones set up around the field.  Instructions were to bear crawl counterclockwise around the “ring,” stopping at each cone to perform the following:
10 burpees
20 merkins
30 squats

Rinse and repeat for 15 minutes

Mosey to stairs near Sunsphere

11’s on the Stairway to Heaven:
Increasing merkins (starting with one) at the base of the stairs; decreasing StarJacks at the top of the stairs (starting with ten).

Indian Run back to the AO

Burnouts:
Tricep dips                 20 OYO
Incline merkins         20 OYO

Rinse and repeat for four minutes

Ab-O-Rama:  Dealer’s Choice
Hello Dolly
Boat-Canoe
Lance Armstrongs
Flutter Kicks

COT
Number off and Name-O-Rama

BOM
YHC read from John 8:12.  He talked about the iconic Sunsphere and how it represented “energy” in the 1982 World’s Fair.  This passage from John encourages us to be a “light” to the world…and we should be lights in our community, our workplace, our church and our home.

YHC then prayed us out.

MOLESKIN
Wow!  31 PAX participated in the inaugural beat-down at the World’s Fair Park.  Lots of spirited mumblechatter and laughter.  This location offers much for future workouts, including lots of fields, stairs, water and greenway routes.

This AO will help us reach potential PAX both downtown and in East Knoxville.  No sadclown or fartsacker is safe in Knoxville, men.  Let’s keep it going.

Monday Morning Mayhem

THE SCENE
A tender, 75-degree kind of gloom

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hop
High Knees
Michael Phelps
Baby & Big Arm Circles

HIT THE DECK!
Location: Parking Lot
Duration: 25 Minutes

Instructions: Split group in 2, each receives deck of cards
Each suit is an exercise.  One person pulls a card at random, do the Exercise and the Number of them indicated by the number on the card. Do this til deck is done.
Exercises:
Hearts: Burpees
Diamonds: Merkins
Clubs: Squats
Spades: Big Boy Situps
Face Cards = 10
Aces = 15
Totals reps – 99 merkins, 99 burpees, 99 squats, 99 BBS

Get coupons and mosey to baseball field

ROUND THE BASES
Location: Baseball field
Duration: 10 Minutes (6:00-6:13)

Instructions: Start @ Home plate
Lap 1 – Lunge with coupons around the bases
At 2nd base, Drop Coupons in the DIRT and SPRINT to Centerfield Fence
Finish Lunges to Home
Lap 2 – Standing Broad Jumps
At 2nd, Drop Coupons in the DIRT and SPRINT to Centerfield Fence
Finish Broad Jumps to Home

Rinse and Repeat 2x (4 times around the bases)

Wrap up with pull-ups x15

Mosey back to parking lot for COT

COT
Number off and Name-O-Rama

BOM
Proverbs 25:28 “A man without self-control (discipline) is like a city broken into and left without walls.” Remember the importance of self control. Without it we are like a broken down city, our lives are vulnerable to attack and decay. Pursue the Holy Spirit’s help in overcoming temptation and having self control

Hunger Games at The Asylum

THE SCENE
78 and muggy

F3 Welcome and Disclaimer

THE THANG
COP
SSH                      ICx20
Imperial Walker     ICx20
Squats                   ICx20
BAC                       ICx20
Reverse BAC        ICx20

The PAX divided into two groups for a little friendly competition.

The Games
Each group had to run the Lakeshore Park loop (2.1 miles) and complete the 14 work stations set up along the route.  While traversing the trail, each group had to carry a 50lb sandbag and a concrete block (concrete masonry unit- CMU).  The only rule…all PAX had to stay together and finish the exercises before running to the next work station on the trail (plank it out- all you quick youngsters).

Group one began the run on the south entrance of the greenway and Group two started on the north entrance.

Work stations consisted of:  bear crawls, sprints around baseball infield, merkins, burpees, starjacks and a climb up Mt. Everest for a squat sequence.  14 stations in all.  Lots of hill work.

The highlight of the competition was when both groups met in the middle of the greenway (1/2 way through) and Edit led the entire group in a round of IC Starjacks.

Group 2 won the HUNGER GAME battle this time around, but I’m guessing that there will be a rematch in the near future.

Once both groups returned to the start point we gathered up to cash out.

Cash Out
Mountain Climbers                                      ICx20
Offset Merkins (left)                                     ICx10
Squats                                                         ICx20
Offset Merkins (right)                                   ICx10

Abs (Dealer’s Choice)
Box cutters led by Edit                                ICx20
Hello Dolly led by Crawdad                         ICx30
Pac Man led by Land Line                          ICx20 (each leg)
American Hammer led by Slide Rule          ICx20
Pickle Pounders led by Pickle                    ICx15

COT
Count-o-rama, Name-o-rama,

BOM

We will never be satisfied with things of this world (money, cars, health), but with Jesus- we will never want for anything.  John 6:35 Jesus said to them, “I am the bread of life; whoever comes to me shall not hunger, and whosever believes in me shall never thirst.”

MOLESKIN

I couldn’t believe my eyes.  Vehicle after vehicle rolled in to the AO and it was a legendary line-up.  Many of the original PAX from the Day 1 launch in 2015 were there for a hot and humid beat down.  Mumblechatter was in full swing 15 minutes before the workout began.

Incredible having so many “old timers” out this morning! It was an awesome day at the Asylum.  The best part of the day was when FNG- Snitch- informed the group that Woodshack once posed in his “underwear” for a cover photo for Newsweek magazine. Potential new F3 names for Woodshack are Zoolander and Playboy. Too bad Woodshack was unable to post today…he’ll pay for that information later.

Keep Gus in prayer as he prepares for the BAR exam this month.  Also prayers for Pablo and other memebers of the PAX who are traveling.

Great energy and hype today at the Asylum.

YHC,
P-Nut