F3 Knoxville

Tag: Timberlake

Route 66

CONDITIONS:  45 degrees and foggy….a virtual heat wave for the Knoxville PAX.

Welcome & Disclaimer given by Dimples

THE THANG
COP1: P-Nut
Side saddle hops x20 (IC)
Imperial Walkers x15 (IC)
Forward arm circles x10 (IC)
Reverse arm circles x10 (IC)

COP 2: Dimples
Overhead press with coupons x10 (IC)
Curls with coupons x10 (IC)
Squats with coupons x20 (IC)

Repeat all three exercises again…

Route 66: P-Nut
Quick mosey to the stop sign near the far end of the upper parking lot. Applied our first Flying Headlock/Billy Zane by pulling a sadclown off the running path and having him join us. He was joined by his M (uh…what do you do about that?) for the remainder of the workout.

The goal was to run a distance between 11 light posts, starting with 1 rep at the first pole and then adding one additional rep at each light post until you hit 11.

Round 1: Burpees
Round 2: Merkins
Round 3: Big Boy Situps
Round 4: Squats
Round 5: Carolina Dry Docks

Partner Carry Indian Run: Dimples and P-Nut
100 yard Partner Carry, single-file lines with an Indian Run concept . One partner carries down; switch on return.  Rinse and repeat

Mosey to parking lot

Isometric circuit: Dimples
Squat circuit
Push-up position circuit

Ab’s: Dealer’s Choice
Crazy, knee-to-elbow partner pulls – Ratchet
Crossing Dollys – Woodshack

COT
Name-O-Rama:45 brave souls, including 9 FNG’s.

BOM
P-Nut read Colossians 7:19. Reminded everyone to be grateful and to express gratitude at every opportunity.  AYE.

Dimples prayed us out.

MOLESKIN
This was a cardio buffet for the PAX. Spirits were high with the Billy Zane experience…coupled with the interesting reality of having an M infiltrate the group. Queen B kicked our fannies.

Lots of spirited mumblechatter.

P-Nut and Dimples (Submitted by Cap’n Crunch)

Get Up Offa That Thing!

CONDITIONS
32 degrees and clear

Welcome and Disclaimer

COT
– Side Straddle hop x30 (IC)
– Forward Arm Circles x30 (IC)
– Mericans x15 (IC)
– Squats x30 (IC)
– Ice Skaters (each leg) x15 (IC)

THE THANG
“Get Up Offa That Thing”
Do a burpee every time the songs says “Get up offa that thing!”

Indian Run to the Joe Hendricks Stairs. Line up single file on the stair

Calf Party
– x15 normal, x10 quick normal calf raises
– 1 run up the stairs
– x15 normal, x10 quick wide stance calf raises
– 1 run up the stairs
– x15 normal, x10 quick narrow stance calf raises

Partner up with the person across from you.  This is your battle buddy.  Run back with your partner to the parking lot and line up, pick up two coupons a piece on the way.

Partner Exercises
– x30 Plank High fives
– x20 Plank Push ups
– x20 Plank Push ups
– x10 Partner Pull ups
– Wheelbarrow Suicides with a push up 4 lines
– Crabwalk Suicides 4 lines

“Papa’s Got a Brand New Bag”
Squats to “Papa’s Got a Brand New Bag,” holding a squat in between guitar riffs

Abs
– Scissor V-ups x15 (IC)
– Up and Down V-ups x15 (IC)
– In and Out V-ups x15 (IC)

COT / BOM
Name-O-Rama

Quickbooks (Submitted by Cap’n Crunch)

Revival at the Asylum

CONDITIONS
19 degrees, wind gusts and a light snow

F3 disclaimer
Welcome to the FNG’s

THE THANG
COP #1
Side Straddle Hop IC x 10
Calf raises IC x 10
Bobby Hurley OYO x 10
Hillbillies IC x 10
Baby arm circles forward IC x 10
Baby arm circles reverse IC x 10
Burpees OYO x 10

Tour of the parking lot; mosey over to brick pile for two coupons and head to the church

COP #2
Overhead press w/ coupons IC x 10
Arm curls w/ coupons IC x 10
Back flies w coupons IC x 10
Squats IC x 10
Burpees OYO x 10

Bear crawl down the side of the church, lunge across the back, bear crawl back the opposite side and lunge back to the front of the church

COP #3
Elevated merkins on coupons IC x 10
Unbalanced merkin; left side IC x 10
Unbalanced merkin; right side IC x 10
Chest flies with coupons IC x 10
Chest press with coupons IC x 10
Burpees OYO x 10

Mosey back to brick pile to return coupons; mosey to the playground (planks by PAX until all arrive)

Hydraulic squats OYO x 10
Flutter kicks IC x 25 (led by Timberlake)

ABS
Tunnel of Love

COT
Name-o-Rama

Scripture focus on Philippians 3:17-21. Be imitators of Christ, and walk with those who want to live faithful lives.

BOM
prayer led by P-nut

MOLESKIN
41 men came ready to bring light to the early morning gloom. Spirited mumblechatter despite a wind chill of 7 degrees and gusty winds. Love this PAX…love this movement in Knoxville.

Strength and Honor,
P-nut (Submitted by Cap’n Crunch)

Peaks, Valleys and the Long Mosey

The Theme: A Tour of Lakeshore’s Peaks and Valleys

The Scene: 27 degrees, clear with a hint of Gloom!  After a great call by Cap’n Crunch to call off the Saturday workout due to snow, the men of F3 Knoxville were in withdrawals for 2 days. We wanted to get better together so 60, yes 60 men showed up this morning for a leg day beat down! Spirits were high, mumble chatter was loud!

THE THANG
COP
Disclaimer straight into a 60 man 2.5 mile mosey with stops along the way…AYE!

1st Stop
At Mt. Everest. IC and timed Imperial Squat Walkers.
Continue run, but backwards up a short straight hill, then forward mosey.

2nd Stop
Back Lot parking lot for some Duck Walk mixed in with Frog Jumps.
Continue the mosey mixing in some Lunge Walks and Backward Lunges mixed in.

3rd Stop
Right before Cardiac Hill, 2 minutes of as many Big Boy Sit ups as you can.
Cardiac Hill was next but not without going up the hill backwards halfway for a good thigh burn.

Mosey Back to the AO, total travel 2.5 miles!

ABS
Boxcutters x15 (IC)
Reverse Pickle Pounders x 20 (IC)

COT
Name O Rama: 60 PAX with 8 FNGs

BOM
Choices and Consequence: Everyday, we make choices, big or small. With Choices you have consequences, good or bad. With F3, I made a choice to get up early, be with my F3 brothers and work hard. The consequence became much greater than fitness. It has given me fellowship with men that I would probably have never met if not for F3 and has taught me to challenge myself more in all facets of life, including faith. What do you choose?

Rocky Balboa

The scene: The PAX entered the gloom at a balmy 23 degrees and falling snow. Spirits were high as 34 men arrived in full HYPE MODE and generating lots of positive mumblechatter.

The theme of the morning was the All-American movie “Rocky.”  The tone, however, was set when Bandwagon enthusiastically smashed his cinderblock upon arrival at the frozen AO. It was- as the kids say…“ON!”

THE THANG
COP
Side saddle hops x20 (IC)
Squats x20 (IC)
Imperial Walkers x10 (IC)
Big Boy Situps x10 (IC)
Forward arm circles x10 (IC)
Reverse arm circles x10 (IC)

Quick mosey to the brick pile to get coupons.  Each member of the PAX settled into a parking space in the AO.  This then became their own personal, virtual boxing ring.

12 rounds with Apollo Creed
Each exercise OYO for 60 seconds with 10 second break between sets:
1. Mercians
2. Weighted squats
3. Weighted uppercuts w/ coupons
4. Overhead press w/ coupons
5. Mountain climbers
6. Depth-charge squats

Bear crawl across parking lot, back to virtual boxing ring…

7. Mercians
8. Depth-charge squats
9. Mountain climbers
10. Weighted overhead press w/coupons
11. Weighted uppercuts w/coupons
12. Weighted squats

Quick mosey back to the brick pile to return coupons. Mosey over to “cardiac hill” at the backside of Lakeshore Park.

Running the Steps with Rocky
PAX sprinted ½ up cardiac hill and stopped to do 15 mercians. Continued to top of hill and did 15 jumps while pumping fists overhead (a la Rocky). Ran back down the hill and performed a plank sequence.

Mosey back to the AO.

Abs
Dealer’s choice for core work, including:
– American Hammer x30 (IC) led by Dimples
– Hello Dolly x25 (IC) led by Cap’n Crunch
– Pickle Pounders x30 (IC) led by Pickle (the birthday boy)

COT
Name-O-Rama: 34 brave souls, including 4 FNG’s.

BOM
P-nut reminded everyone that becoming a HIM requires preparation and work. Look around at the PAX and see what qualities you want to emulate in your own life. Reach out to your PAX for leadership, help and advice…we get better together. AYE.

Announcements:
Reminded FNG’s that we meet at the AO four mornings a week (M, W, F and Sat) and also on Thursday afternoon. The Farragut/West Knoxville launch will initiate next week (Tuesday and Thursday). No sadclown in Knox County will be safe.

Good to be with everyone on this first snow of 2016. God bless and keep you today.

Aye!

Submitted by Cap’n Crunch (on behalf of P-nut)