F3 Knoxville

Tag: Slide Rule

Perfect East Tennessee Morning

THE SCENE 70 and clear

F3 Welcome and Disclaimer

THE THANG
COP
forward arm circles x5 IC
reverse arm circles x5 IC
Michael Phelps x5 IC
Imperial Walkers x 10 IC
Squat x 15 IC
Lunge Matrix
Plank Matrix
Merkins x 10 regular
Sun Dial x 20 IC

Grab CMU, Battle Buddy and circle up.

Battle Buddy CMU Circut
– 100 Bench press with CMU (P1 does 10 while P2 holds over chest)
+ Modify: Merkins
– 100 LB crunches (P1 does 10 with P2 holds sun dial)
– 100 lunges (P1 does 10 while P2 holds Al Gore. Every step counts as 1)
– 100 shoulder press with CMU (P1 does 10 while P2 holds CMU at chest)
+ Modify: Carolina Dry Docks/SSH

Mosey to hill in front of Asylum

10s
1 rep at bottom, 9 at top; then 2 at bottom 8 at top…
burpees at the bottom
sprint up hill
squat at top of hill

Do core work OYO while group finishes

Mosey towards Mt. Fuji (I named it today). Along the way:
– Derkins (merkin w/ feet on curb) x10 IC
– Dips (hands on CMU) x20 IC

Mt. Fuji w/Battle Buddy
R1: Run up hill. Partner does CAROLINA DRY DOCKS. Switch. Repeat for 1 minute.
R2: Run up hill. Partner does flutter kick. Switch. Repeat for 2 minutes.

Mosey to base of Everest

At the base of Everest, X-Factor x 10 IC (on your 6 with arms and legs spread out like an X. right arm touching left shin, down then V up again left arm touching right shin.)

Everest Sprints
Sprint up Everest. Jog down. Do 1 merkin. Repeat, adding 1 merkin each time. 5 minutes AMRAP.

Mosey back to the flag.  Along the way, stopped for Sun Dials OYO, and a little plank combination to help keep the PAX together.

MARY
LB crunch with CMU overhead x20 IC
American Hammer with CMU x20 IC

COT
CountORama // NameORama

BOM
I’ve recently been listening to The Minimalists’ podcast. I’m guilty of cluttering my life with things. Consumerism isn’t the problem. We must consume. Food. Clothes. Gasoline. Air. Impulsive consumption is the problem. Buying things we don’t need with money we shouldn’t spend. Someone important said something like that, I think.

Last night I watched The Minimalist’s documentary with some friends. We watched it on our big TV. With surround sound. I downloaded it on my laptop. Tried mirroring it from our iPad. When that didn’t work, we streamed it from our AppleTV. At one point I had 5 devices within arms reach, trying to get a documentary about simplicity to work. The irony was thick. And healing. Like a Heimlich to my conscience.

Goal for the Week: Eliminate ONE THING from your life that doesn’t add value to your life.

For example, you might walk around the rooms in your house. Look at the items you have stacked in the corners. The sofa no one ever sits on. The chair whose only purpose is to hold pillows. Look in your closet. Consider the items of clothing that you don’t wear because A. they don’t fit, or B. you don’t like them. Consider any habits or routines in your life that are a drain on your time or energy. Do you really need to check emails at 11:30pm? Are you honestly that important to the world? Probably not.

“Love people, use things. The opposite never works.” http://www.theminimalists.com/people-things/

 

99 Problems…

THE SCENE 64 degrees, dark and cool!

F3 Welcome & Disclaimer

THE THANG
COP
SSH                           ICx20
Squats                        ICx10
Baby Arm Circle         ICx11
Reverse Arm Circle    ICx11
Side arm stretch
Huggers
Merkins                      ICx10

PAX moseyed from the AO down thru the playground parking lot.  Stopped by the coupon pile on the way back to the AO to commence the workout.

99 Problems
99 repetitions of the following exercises:
– Merkins
– Squats
– Coupon curls
– LBC’s
– Star Jacks
– Overhead press (w/coupons)
– Squats

In-between each set was a run from the AO through the playground parking lot- returning to the AO.

Upon completion, PAX did a four-corner set of exercises around the parking lot.  Lunging to one corner (10 merkins), backward shuttle run to the next corner (10 merkins), lunges to the next corner (10 merkins) and shuttle run to the final corner (10 merkins).

Merkin Ring of Fire
PAX completed a Merkin Ring of Fire, starting at 5 merkins.

MARY
American Hammer    (Mayberry)
Hello Dolly                  (Roadshow)
Freddie Mercury       (P-nut)
ATM’s                         (Cap’n Crunch)

COT
Number Off and Name-O-Rama

BOM
P-nut reflected on the origin of Labor Day and discussed that when it comes to doing the work of the Lord- our work is never done.  We can find rest, peace and comfort in Jesus, however.  Matthew 11:28
P-nut then prayed us out- including a prayer request for our marriages.

MOLESKIN
P-nut was a little anxious about attendance on this Labor Day (lots of temptation to fartsack), but was pleasantly surprised to see all the headlights descending upon the AO.  Great effort by all the PAX.

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.

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

Circuit Circus

THE SCENE
71 and clear

Welcome & Disclaimer

THE THANG
COP
SSH x30 (IC)
Dive Bombers x15 (IC)
Big Arm Circles Forward x10 (IC)
Big Arm Circles Backward x10 (IC)
Michael Phelps x10 (IC)
Diagonal Lunges x20 (IC)
Run 1 lap around parking lot

Mosey to flag pole near covered area

Circuit Circus
Divide up and head to 5 Stations
S1: Let Me Ups / Box Jumps
S2: Carolina Dry Docks / Burpees
S3: Spiderman Pushups / Iron Mikes
S4: Pull-ups / Jump Rope
S5: Shuttle Run (run to first cone, 3 burpees, run to second cone, do 6 burpees)

Complete 3 rounds of all 5 stations,
R1: 120 sec at each station (change exercise at 60 sec except for shuttle run)
R2: 90 sec at each station (change exercise at 45 sec except for shuttle run)
R3: 60 sec at each station (change exercise at 30 sec except for shuttle run)

Mosey to parking lot for abs.

Abs
Flutter Kicks x30 IC
Crunchy Frog x 10 IC
BBS x20 IC

COT
Number off and Name-O-Rama

BOM
1 Corinthians 16:13-14
Be watchful, stand firm in the faith, act like men, be strong.  Let all that you do be done in love.

MOLESKIN
It was another muggy morning, but the PAX embraced the suck, put in the work and got better.  Good job men!