F3 Knoxville

Tag: Slide Rule

Rainy Day Play Time

THE SCENE
72 and Rainy

Welcome and Disclaimer

THE THANG
COP
Twist and Pivot x25 IC
Squat Jacks x20 IC
Little baby arm circles Front x15 and back x15 IC
Mountain Climbers x20 IC
Ranger Merkins x20 IC
Run two laps around parking lot

Line up along the curb of the parking lot

SheHateMe
10 Lunges (10 each leg)
10 Burps (Burpees without the pushup and the standing)
10 Pushups
Sprint back

Rinse and repeat x5.

Mosey to covered area

Alternating Merkins and Rows
Pick a number of reps, then do the following
1) Merkins (Rd 1)
Normal (Rd 2)
Ranger (Rd 3)
Wide (Rd 4)
Alternating Right then Left (Rd 5)
2) Rows
3) Box Jumps x 10

Mosey to parking lot next to playground

11’s – (Audible to 5)
BBS then
Devin Hester
Patty Cake Merkins

Mosey to the top of Cardiac Hill

Aborama
Hello Dolly x25 IC
Flutter Kicks x25 IC

COT
Number off and Name o Rama

BOM
Galatians 6:9-10 “And let us not grow weary of doing good, for in due season we will reap, if we do not give up.  So then, as we have opportunity, let us do good to everyone, and especially to those who are of the household of faith.”

MOLESKIN
It was a rainy morning, but the 14 PAX who braved the weather worked hard and got better.  Mumblechatter was high and the men worked hard.  Great way to start a Friday.

Hilleleven

THE SCENE
64 and breezy

Welcome and Disclaimer

THE THANG

COP
SSH IC x 20
Baby Arm Circles IC x 10 each way
Chinooks IC x 10 each way
Imperial Walkers IC x 20

Mosey to boat parking

Eleven’s
Elevens up grass hill
Merkin at bottom, squat jumps at top
Merkins until everyone is finished

Suicides
15 Merkins after each
15 minutes worth

Mosey back to parking lot the long way

Abs
Ab cycle:
Flutter kicks x 20 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 10 IC
Hold feet 6 inches off ground

Ring of Fire – 10 Merkins, 9 Merkins

Turtle Reaches x 20 IC

American Hammer x 20 IC

COT

Count off and Name-o-Rama

BOM
Hatred is all around us. Search your heart and rid yourself of any hatred you have. Give it up to he Lord

Romans 15:5-6
“May the God of endurance and encouragement grant you to live in such harmony with one another, in accord with Christ Jesus, that together you may with one voice glorify the God and Father of our

Rings of Fire

THE SCENE
68 and Clear

Welcome and Disclaimer

THE THANG
COP
Line up at the base line for warm up drills
High kicks for 25 yards
Quad Pulls for 25 yards
Calf Bows for 25 yards
Run down and back in the parking lot 3 times.

The PAX formed one line for a Hallelujah Indian Run. This is an Indian Run completed with hands raised above the head.

Once in far field the PAX circled up for a Merican Ring of Fire.

Merkin Ring of Fire
The exercise begin with a clockwise bear crawl until the Q stopped the PAX. Typically this was halfway around the circle.

At halt, the PAX would complete a standard merican Ring of Fire. One PAX would knock out 10 Mericans while the remain PAX would count for him while holding a plank. This would continue around the cirlce until the entire PAX had completed 10 mericans

The PAX completed 2 more rounds of bear crawls with Werkins (wide grip mericans) and Diamond mericans in between.

The PAX completed 5 Dive Bomers

The PAX formed two lines for another Hallelujah Indian Run back to the AO. They retrieved two coupons on the way back.  Back at the AO, the PAX again circled up to prepare for a Squat Ring of Fire

Squat Ring of Fire
The PAX started by lunging counter clockwise.

At the Q’s leading the PAX stopped for a round of Jump Squats. Each PAX did 10 Jump Squats while the remaining PAX cheered him while holding an Al Gore.

Another round of lunging was completed followed by a Star Jump Ring of Fire.

Abs
PAX laid on his back on the ground. His arms were extended over his head to grab the 2 coupons. With straight arms the coupons were extended over the body to the waist at a slow pace focusing on stabilizing with the core.

20 American Hammers with a Coupon in hand.

COT
Number off and Name-O-Rama

BOM
Quickbooks brought to light inconsistency in his life. The effects of his own striving in every corner of his life.

Quickbooks encouraged us to seek the Lord while he can be found and to fully surrender to the Lord. Fight for Steadfast faithfulness and lean on each other.

“Do not be conformed to this world but be transformed by the renewal of your mind.”Romans 12:2

Another Sunday at The Asylum…

THE SCENE
75 and sunny

Welcome & Disclaimer

THE THANG
COP
SSH IC x 20
Union Busters (AKA Imperial Squat Walkers) IC x 10
Merkins IC x 15

Mosey to road and find partner

DORA 1-2-3
Merkins x100
BBSU x200
Squats x300

Mosey to dugouts

CINDY (AMRAP for 20 minutes)
Pull-ups x5 (modify w/ dry docks or shoulder presses)
Merkins x10
Squats x15

LA LA LEGGY
Squats x 20
Lunges x 20
Drop lunges x 20
Squat jumps x 20
Calf raises x 20

Mosey to beginning AO
Abs
Captain Thor x7

Cash out with Cap’n Crunch, 1 round of  ATMs

COT
Number off and Name-O-Rama

BOM
We’re failures as men if we do not love our wives and children. The legacy we leave behind is dependent on how we handle the first two rings of #Concentrica. As Christians, we’re called to live a life worthy of our calling (Ephesians 4).

 

MOLESKIN
On a warm day, the PAX stayed disciplined and completed some high intensity workouts with little rest. Morale and the temperature climbed as we got better together at #TheAsylum. We were happy to have an FNG and Little Mike from Charlotte.

Eye of the Tiger

THE SCENE
62 and Clear

Welcome and Disclaimer

THE THANG
COP
Side Startle Hop x25 IC
Chinook Squats x20 IC
Little baby arm circles Front x15 and back x15 IC
Mountain Climbers x20 IC
Ranger Merkins x20 IC
Run around the parking x2

Line up along the curb

Burp and Merk
Begin a traditional burpee with a single merkin at the bottom, then back to start. Run to second line for a second burpee with two merkins, then back to start.  Continue to increase merkins by 1 with each line to the 10th line (should do 10 merkins).  Then come down subtracting one merkin for each line all the way to 1.  Total merkins = 100

Count off in 3s then mosey to flag pole.

Bermuda Triangle
Group 1 – 10 pull-ups in the dugout
Run from dugout to short walls near playground
Group 2 -10 step-ups at the short walls
Run from playground to covered area
Group 3 – 10 rows and 10 merkins
Run from covered area to dugout

Rinse and repeat x4

Mosey to bottom of Cardiac Hill

Cardiac Merkin Circuit
Bottom = 20 Ranger Merkins
1st curve = 20 Diamond Merkins
2nd curve = 20 Wide Merkins
Top = 20 Derkins on a bench

Aborama
Star Fish Crunch x 10 IC
Flutter Kicks x 25 IC
Peter Parkers X 20 IC
Merkins X 20 IC

COT
Number off & Name-O-Rama

BOM
Do not be Anxious – Matthew 8:25-34

I have been challenged recently with some uncertainty about what I am going to do when I grow up.

And as I have been going through these I have realized that much of what I have been about achieving and experiencing and measuring my worth based on that.

And as with many of us I have struggled to trust Gods timing.   I think we have all be programed by the world to want answers now when that may not necessarily be God’s timing.   I have been prayerful and seeking his truths about this but I often find myself falling back into the same old desires and habits.   It should be easy right? God says to trust him so I should. I think our desire is to want the easy button.

Now tell me that one more time again God. What is the recipe?   I read a book, the bible, or hear a great sermon, or list to Captain and P-Nut. I want to be that and put it into action but still fall back into the same traps of wanting to accumulate more

MOLESKIN
Cool morning morning at the Asylum provided a great setting for the PAX work hard.  Spirits were high as always and we ended with group prayer for several PAX members.  Cap’n Crunch also announced that there will be devotions on biblical manhood on Wednesday mornings for those interested.