F3 Knoxville

Tag: Snag

Afternoon at the Asylum

THE SCENE 90 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Shoulder Rolls (Forward then reverse) x10 IC
Arm Circles (Forward then reverse) x10 IC
Triceps Stretch (Left/Right)
Side Stretch (Left/Right)
Hamstring (Left/Right)
Achilles/Calves (Upward Dog)
Hip/IT Band (Leg Swing Thrus)
Merkins x20 OYO
Side Straddle Hop x20 IC
Imperial Walkers x20 IC

Mosey to pick up 2 coupons and head near base of hill.

Hill Repeat
10 Burpees >> Sprint to Base >> Bear crawl up/forward crab down (sprint back) /// BBSitups until everyone gets back regroup

15 Squats/coupons >> High knees to Base >> Bear crawl up/forward crab down (sprint back) /// Russian Hammer until everyone gets back regroup

20 Press/Coupons >> STS Straddle to Base >> Bear crawl up/forward crab down (sprint back) /// Mtn. Climber until everyone gets back regroup

25 Merkins/Coupons >> Sprint to Base >> Bear crawl up/forward crab down (sprint back) /// Plank until everyone gets back regroup

ABS
Plank matrix.
PETER PARKER x10 IC
Flutter kick x30 IC
Sun Dials x20 IC

AMTs
10 Alternating Shoulder Touches In Cadence (4-count), 5 Tempo Merkins (down on the 1-2-3, up on 4), 5 fast Merkins.

Mosey past Asylum to the top of The Basement

Basement Sequence
CMU Kettlebell swing x12 OYO. Sprint 20 yards and back. Repeat. AMRAP for 1 minute

CMU/coupon jumping jacks x12 OYO. Sprint 20 yards and back. Repeat. AMRAP for 1 minute

Storm the Basement
Do one Deconstructed Burpee then run to wall, jump over it, jump back over it, sprint back to start. Rinse and repeat for 5 minutes

(Deconstructed Burpee = 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts)

COT
Number off and Name-O-Rama

 

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.

Sand Bag Hill

THE SCENE
80 degrees and cloudy

Welcome and Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Squat                          ICx15
Baby Arm Circle        ICx15
Reverse Arm Circle   ICx15
Imperial Walkers      ICx10
Merkins                      ICx10

Grab a Battle Buddy and move to the hill beside the AO; each group has a 50lb sand bag

Sandbag Hill
BB#1 runs up the hill w/ sandbag and does 10 merkins; returns to bottom
BB#2 squats continuously while BB#1 is running

Rinse and repeat 3x

Indian Run to grassy area near Northshore entrance

Pit-stop #1
Carolina Dry Docks ICx10
Ring of Fire with 5 merkins, 4 merkins, 3 merkins, 2 merkins and 1 merkins

Indian Run to coupon pile

Gone in 60 Seconds
Overhead Press         As many as you can in 60 seconds
Weighted Squats       As many as you can in 60 seconds
Merkins                      As many as you can in 60 seconds
Weighted Squats       As many as you can in 60 seconds

Return coupons and run to Pavilion

Pit-stop #2
Dips ICx10
Incline Merkins ICx15

Mosey back to the AO

Ab-O-Rama
Hello Dolly      led by Proton
Boat-Canoe    led by Bookworm
LBC                 led by P-nut
Mountain Climbers   ICx15  led by P-nut

COT
Name-O-Rama

9 PAX came out and did WORK on a muggy Tuesday afternoon. Great, spirited mumblechatter.

BOM
P-nut read from Daniel 3 and told the story of Shadrach, Meshack and Abednego. King Nebuchadnezzar threw them into the fiery furnace because of their faith in God and their refusal to worship any pagan gods. God took care of them and didn’t allow them to be harmed in the fire. P-nut reminded the PAX that God still protects us today from hardship and strife- if we submit AND commit to Him.

P-nut took prayer requests, including Hooker’s uncle and prayers of praise for P-nut’s son, JT (ankle healing).

MOLESKIN
The PAX came ready to sweat. Proton and Woodshack arrived in similar antique Jeeps and matching F3 shirts. The other 7 members of the PAX were instantly reminded that they were in the presence of the West Knoxville “cool kids.” I think that they called one another to match vehicles and outfits.

God loves you and I do too.

Merkin Mania

THE SCENE
64 and Sunny

Intro and Disclaimer

THE THANG
COP
Side Straddle Hops ICx20
Cherry Pickers ICx10
Frontward Arm Circles IC x10
Backwards Arm Circles   IC x10
Merkins IC x10

Super 21s
Start with 20 merkins and work down to 1
Start with 1 BBS and work up to 20

Elevens on the Playground
Derkins- 10
Dips- 1

**Possible audible with Step-ups instead of Dirkins**

Sky Pounders IC x15

Back to AO for

Abs
Dealers Choice ABS and 15 Merkins

COT
Count-off and Name-O-Rama

BOM
2 Corinthians 4: 16-18

MOLESKIN
Total Merkins= 300.  The PAX came to battle this morning and conquered Merkins Mania! I could not do what we do without the support of my brothers! Have a great day men!

Hope you came ready to work…

THE SCENE
71 and Foggy

Welcome and Disclaimer

THE THANG
COP
Burpees                    OYO x10
Side Saddle Hop       IC x20
Squat                         IC x15
Baby Arm Circle        IC x15
Reverse Arm Circle   IC x15
Imperial Walkers       IC X10
Merkins                     ICx10

Warm up run down to Northshore entrance and then down to the brick pile.  Grab coupons and circle up

Gone in 60 Seconds
Overhead Press         As many as you can in 60 seconds
Weighted Squats        As many as you can in 60 seconds
Curls                           As many as you can in 60 seconds
Chest flies                   As many as you can in 60 seconds

Rinse and repeat

Elevens at the Playground of PAIN
Derkins starting at 1
Step-ups starting at 10

Rocky Mountain High aka Cardiac Hill
Run to first turn: x30 BBS
Bear Crawl to second turn: x30 American Hammers
Sprint to finish: x30 Hello Dollys

Mosey back to the parking lot

Dora
Everyone picks a Battle Buddy.  Location of run: Edge of parking lot -> BIG Tree

Workouts to be completed:
150 Carolina Dry Docks
100 BBS
50 Burpess

Dealer’s Choice Abs to finish

COT
Number off and Name-O-Rama

BOM
“Our Redeemed Purpose”
Remember what Gods purpose is in everything that we do. Be intentional in the plans that God has planned for us as we carry on our day.
Ephesians 2:10

MOLESKIN
It was FOGGY, real FOGGY… the PAX could barley see from the thickness of the GLOOM! On arrival each man came to battle and we got better together and conquered the GLOOM! Way to go men!