F3 Knoxville

Tag: Wedgie

Playtime at the Asylum

THE SCENE
42 and clear

Welcome & Disclaimer

THE THANG
COP
SSH x20 (IC)
Atlas Stretch x10 each leg (IC)
Dive Bombers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Backward x15 (IC)

Split into to groups, one group to playground the other to the parking lot next to the playground.

Group 1…
Zig-Zag Run
Run to each cone and do x15 of stated exercise, then run to next cone. At the last cone run on the outside of the parking lot to start line. Rinse and repeat.
Cone 1 – BBS
Cone 2 – Narrow Squats
Cone 3 – Merkins
Cone 4 – Hello Dolly
Cone 5 – Jump Squats
Cone 6 – Shoulder Taps
Cone 7 – Diamond Merkins
Cone 8 – Burpee

AMRAP for 15 min

Group 2…
Bench Bonanza
5 Rounds, each round 2.5 min with 30 second break between rounds. One person does Ex 1 while other does Ex 2. When the person finishes Ex 1 switch, rinse and repeat until time expires.
Round 1: Ex 1 – Step Ups x15/leg; Ex 2 – Bench Dips
Round 2: Ex 1 – Box Jumps x15; Ex 2 – Flutter Kicks
Round 3: Ex 1 – Bulgarian Split Squats x15/leg; Ex 2 – Incline Merkins
Round 4: Ex 1 – Side Step Ups x10/leg; Ex 2 – Decline Carolina Dry Docks
Round 5: Ex 1 – Elevated Reverse Pickle Pounders x15; Ex 2 – Derkins

Group 1 and 2 switch places

After both groups have completed each sequence, mosey to parking lot as one group

 

Abs
Thor Hammers – (1 BBS + 4 American Hammers, then 2 BBS + 8 American Hammers, 3 BBS + 12 American Hammers…)
x6 IC

COT
Number off and Name-O-Rama

BOM

To be a HIM, we have to be leaders who know where we are going and why we are going there. Life is full of distractions, but HIMs stay committed and focused. One of they keys to living this type of life is to establish and stay true to your N.U.T.s – Non-negotiable, Unalterable Terms! Without our NUTs we can’t be men of impact.

For your YHC it starts with looking beyond this life. Matthew 6:33 – “But seek first his kingdom and his righteousness, and all these things will be given to you as well.”

 

MOLESKIN
The PAX came out hungry and ready to attack this morning’s workout! We used every minute of the 45 we had, and got better together.

 

No Jokes…Just Work!

THE SCENE
58 degrees and damp

Welcome & Disclaimer

THE THANG
COP (5 min)

  • SSH 25x IC
  • Diagonal Lunges 12x IC
  • Dive Bombers 10x IC
  • Imperial Walkers 15x IC
  • Arm Circles Forward 15x IC
  • Arm Circles Backward 15x IC

ATMs
All done in order with no rest (without leaving plank position)

  • 15 Alternating Shoulder Touches (4-count IC)
  • 10 Tempo Merkins (4-count IC)
  • 10 fast Merkins (single count IC)

Rinse and repeat 3X then run the hill and touch gate.

Line up on the curb and partner up.

No Pain No Gain Sprinters – Parking Lot (20 min)

  • Battle Buddy 1 performs 20 BBS while Battle Buddy 2 holds their feet in a plank position.
  • Battle Buddy 1 switches to Wide Merkins while Battle Buddy 2 sprints to a cone and completes appropriate burpees and sprints
    • 1st cone = 5 Burpees
    • 2nd cone = 10 Burpees
    • 3rd cone = 15 Burpees
  • Battle Buddy 2 then performs the progression.
  • Rinse and repeat until time.

Mosey to covered area

Let Me Ups / Jumping Squats
Let Me Ups 30 sec, 10 count
Jumping Squats for 30 sec, 10 count
6X of each exercise

Abs
Hello Dolly 20x IC
Superman / Bananas IC
Lance Armstrongs 20x IC

COT
Number-O-Rama & Name-O-Rama, 1 FNG – 2 Stroke

BOM
Manhood is more than being male, it’s about how we do life.  Men are life-givers, not life-suckers.  One problem is when asked, most men can’t give a clear and concise definition of what it means to be a man.  Almost 13 years ago YHC learned a definition of manhood that not only stuck, but has guided me and I am now seeking to impart to my boys.  The definition consists of 4 simple maxims:

Real Men…Reject passivity, accept responsibility, lead courageously and expect a greater reward (God’s reward)

We were created for impact, to bring life to the situations and relationships we find ourselves in.  Today is a new day…don’t memorize the definition, LIVE IT and go be a HIM in your world!

MOLESKIN
Some mornings are tougher to get to the AO than others…this one was tough for YHC.  But as soon as I got there it felt like home and I couldn’t imagine being anywhere else!  The PAX showed up and did the hard thing, and we all got better…AYE!

Gone In 60 Seconds…

THE SCENE
45 degrees and foggy

Welcome and Disclaimer given by P-nut

THE THANG
COP
Side saddle hops ICx20
Imperial Walkers ICx15
Squats ICx12
Forward arm circles ICx10
Reverse arm circles ICx10
Merkins ICx15
Burpees OYOx4

Gone in 60 seconds sequence
Military-style Merkins OYO for 60 seconds
Weighted squats OYO for 60 seconds
1 lap around parking lot

Weighted curls OYO for 60 seconds
Lateral jumps OYO for 60 seconds
1 lap around parking lot

Merkins OYO for 60 seconds
Weighted lunges for 60 seconds
1 lap around parking lot

Overhead press with coupons OYO for 60 seconds
Mountain climbers OYO for 60 seconds

Drive it like you stole it…
Formed 7 groups.  One member ran with a cinder block across the parking lot, completed a burpee, then returned the cinder block to the next in line. After passing off the concrete block, the runner then sprinted up the hill behind the parking lot before returning to the line.  All PAX not running did squats, crunches, mountain climbers and Al Gores while waiting to run.

Rinse and repeat 2x.

ABS: Dealer’s Choice
BBSU- High Heels
Bicycles- Quickbooks
Boat/Canoe- Ratchet

COT
Name-O-Rama: 39 brave souls, including 10 FNG’s.

BOM
P-nut reminded everyone that time is a precious commodity. Think about the power of 60 seconds and what you can do for someone in a minute. In one minute you can call or text a friend that’s struggling, call your parents and thank them for bringing you life, read a book to your child/niece/nephew. Most importantly, we can spend a minute in prayer for someone in need.

P-nut prayed us out.

MOLESKIN
The PAX came to work on this post-Easter Monday. Lots of spirited mumblechatter.