F3 Knoxville

Tag: Roadshow

Desert Storm

THE SCENE 71 degrees and DARK

F3 Welcome & Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Imperial Walkers        ICx10
Baby Arm Circle         ICx15
Reverse Arm Circle    ICx15
Squats                        ICx15
Calf Raises                 ICx15
Burpees                      OYOx10

PAX divided up into groups of three for a set of grinders at the AO.  One member started on a set of 250 merkins at one end of the parking lot, while another member started 250 squat presses with a CMU.  Third member of the team carried a sandbag from one end of the parking lot to the other.  Rinse and repeat until groups finished 250 of each exercise.

Mosey to Cardiac Hill

PAX did 30 merkins OYO at the bottom of Cardiac Hill, sprinted to the first turn and did a bearcrawl to the second turn- before sprinting to the top and finishing with another 30 merkins.

Mosey back down to start point (bottom of Cardiac Hill)

30 lunges at the bottom of Cardiac Hill, with a sprint to the firs turn.  Lunge to the second turn and sprint to the top.  20 squat jacks at the top.

Mosey back to the AO

PAX did 20 merkins in the parking lot, then divided into two teams.

Mosey to the playground parking lot

PAX formed two lines and took turns racing 100 yards to the end of the parking lot and returning to the starting line.  While a team member was running, the rest of the PAX were doing lunges, squats, LBC’s and merkins.

Mosey back to the AO

MARY
Hello Dolly      ICx25

COT
Number off and Name O Rama

BOM
YHC read Proverbs 17:17 and discussed that we need to lean on our brothers when we face adversity.  We also need to have the awareness to see when our brothers need a lift.

YHC then prayed us out.

MOLESKIN
Lots of spirited mumblechatter and general male goofiness.  It’s a blessing to begin the day with this group.

Fun and Games at the Park

THE SCENE
72 and the grass was dewy!

F3 Welcome and Disclaimer

THE THANG
COP
Squats x10 IC
Imperial walkers x10 IC
Imperial Squat Walkers x10 IC
BAC and RAC x10 IC
Merkins x20 IC

Mosey to playground

Playground Warm-up
–  Pull ups x5-10 (3 sets)
–  Alternating with LBC x15 (3sets)

Mosey to the Field of Dreams

It’s Football Time in Tennessee!
–  Bear Crawl relays 25 yards x2
–  Cones  about 15+ yards apart. Lunge to the first cone, high knee to the 2nd, high knee skip to the 3rd,karoake to the 4th, back peddle to the 5th, turn and sprint to the 8th. RINSE and Repeat x4
–  Kick off return relay 100 yard dash w football in hand turn back 100 yard dash and hand off
–  Football Doras Parterner up, 100 merkins, 200 LBC, 300 squats. While P1 performs reps of said exercise, while P2 carries the football on one side while running and touchning the ground on the other side, alternating the ball in hand as your running, switch until total reps are complete.
OMAHA!! Almost finished the squats, but with time running out and YHC wanting to finish up with ABS, we moseyed back for some 6MOM.

Abs
–  Flutter kicks x10, LBCx10, and dollys x15

COT
BOM
Oxygen mask! You need to put on your oxygen mask before you can help others. In short, F3 is the perfect stepping stone to make yourself better in mind body and spirit which in turn help you serve others!

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.

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

An Evening on Route 66

THE SCENE
95 degrees and humid

F3 Welcome and Disclaimer

THE THANG
COP
Side Saddle Hop         ICx15
Imperial Walkers         ICx15
Squat                          ICx15
Calf raises                   ICx15

Mosey to Saturday’s AO spot

Route 66
Burpees (66)
Merkins (66)
Squats (66)
StarJacks (66)

Mosey to baseball fields

Batman Burpees:

3 burpees, followed by pullups until failure, followed by 15 LBC’s
(rinse and repeat 3x)

Mosey to AO

Abs
Hello Dolly      led by Proton

COT
Number off and Name-O-Rama

BOM
1 John 3:16  “By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers.”

P-nut prayed us out.

MOLESKIN
The temps were hot but the spirits were high.  Great day of work by the PAX