F3 Knoxville

Tag: Zygote

Desert Storm

THE SCENE
77 and Sunny

WELCOME AND DISCLAIMER

THE THANG
COP
Side Straddle Hops IC x 15
Imperial Walkers IC x 15
Burpees OYO x 10
Baby Arm Circles IC X 10 and Reverse
Squats IC x 15

Desert Storm
Everyone grabs 50lb sand bag and mosey to Cardiac Hill (1/4 mile,straight up)
4 Laps up and down while carrying sand bag (as the crow flies)
25 pushups at the top of each lap for a total of 100
When finished with 4th lap stay at the top

Mosey on trail with sand bag almost a half mile to Everest

15 Burpees OYO at bottom of Everest

Run/Walk/Get up it however you over Everest and return to AO

COT
Number off and Name-O-Rama

BOM
1 John 2:15-17
Don’t love the world’s ways. Don’t love the world’s goods. Love of the world squeezes out love for the Father. Practically everything that goes on in the world—wanting your own way, wanting everything for yourself, wanting to appear important—has nothing to do with the Father. It just isolates you from him. The world and all its wanting, wanting, wanting is on the way out—but whoever does what God wants is set for eternity.

 

MOLESKIN
The PAX really pushed it today carrying around the 50lb sandbags. There will be some sore shoulders in the morning with all the mumblechatter/complaining (cough cough Edit) we heard during the workout. It is always good to hear questions like, “are you serious?” while giving instructions for the next exercise. This just means we are doing it right and all the PAX from the workout today would agree that we pushed ourselves hard to make ourselves better.

 

Elevate

THE SCENE
40 degrees and clear

Welcome and Disclaimer

THE THANG
COP
Squats ICx20
Side saddle hops ICx20
Bobby Hurleys OYOx10
Forward arm circles ICx10
Reverse arm circles ICx10

Lakeshore Tour
Mosey to Cardiac Hill

Burpees OYOx10

Mosey to top of Cardiac Hill

Burpees OYOx10
Merkins ICx10

Mosey to the Greenway

Burpees OYOx10
Merkins ICx10
LBC OYOx30

Mosey to park entrance

Burpees OYOx10
Merkins ICx10
LBC OYOx30
Mountain climbers ICx20

Mosey for two laps up and down the Veterans cemetery driveway…back across the street to the entrance of Lakeshore…

Plank-O-Rama (Cap’n Crunch)

Mosey to the upper parking lot.

Burpees OYOx10
Merkins ICx10
LBC OYOx30
Mountain climbers ICx20
Carolina Dry Docks ICx10

Mosey back to the AO…

Abs
Dealer’s Choice
Imperial Walkers ICx15 (P-nut)
Hello Dolly ICx15 (P-nut)
Boat/Canoe (Zygote)
Flutter kicks (Cat Gut)

Closed out with an ATM sequence (Cap’n Crunch)

COT
Number off and Name-O-Rama
25 brave souls, including 1 FNG (Tuck).

BOM
P-nut reminded everyone of the business that surrounds them in everyday life. Work, stress, hurt and worldly pursuits can distract us from our purpose. We need to elevate our thinking and focus on Christ to help us become better men. Get out of the world and into Jesus.  P-nut prayed us out.

MOLESKIN
Lots of spirited mumblechatter on this unseasonably chilly May morning. Good vibes from good men.

 

Just Keep Moving

THE SCENE
Chilly, steady wind, sunny

THE THANG
COP
Side straddle hop x 30
Cherry pickers x 10
Windmills x 10
Rockettes x 10

Thursday Night Mayhem
Mosey around Everest and up the road to the yellow gate; do 10 burpees OYO

Mosey up the upper road, down the second set of stairs to parking wall; wall sit x 90 sec.

Mosey around backside of Asylum on top road to coupon pile

Grab two coupons: tricep extensions x 20, overhead press x 20, chest fly x 20; return coupons IC

Mosey to bottom of cardiac hill

Sprint to first switchback, backwards run to second, sprint to top benches

Merkins x 20, mountain climbers x 20, squats x 20 OYO

Mosey back to parking lot

Abs
Big boy situps x 50
Hello dolly x 25
Flutter kicks x 20 IC

Dealer’s choice:
1. Lance Armstrong x 25 (Plunger) IC
2. blast off merkin x 15 (Plunger) IC

COT
Number Off & Name-O-Rama

BOM
Verse: James 1:19 – “Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; for the anger of man does not produce the righteousness of God.”
This was the first verse I ever memorized and has meant more to me as I grow older. I find that I speak so much and sometimes I wonder “what would that person have said to me during that time if I hadn’t been talking?” But when I don’t speak and I do listen, especially to those who are older and wiser than I, that I learn so much. This has been something that has been on my heart a lot recently. When I stay calm, when I don’t speak, and when I stop and listen, I learn from those around me, I keep a good witness for the Lord by not getting angry, and best of all, I hear and learn from Him in times of quiet and silence. I encourage each of you to be quick to listen, slow to speak, and slow to anger so as to learn and understand what God is doing in your life and the lives of others.

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.

 

Squerkins…The Stuff Nightmares are Made of!

THE SCENE
42 and clear

Welcome and Disclaimer

THE THANG
COP
Squats x15 IC
SS Hops x20 IC

Partner up and head to curb of parking lot

Wheelbarrow Squerkins
Start at one end of the parking lot.  Wheelbarrow crawl to first parking line, do 10 Squerkins.  Wheelbarrow to next parking line, do 9 Squerkins and so on until you get to 1.  Then switch places and head back to the starting line.

Mosey to covered area

Alternating Picnic Bench Circuit
Partner 1 does Dips while Partner 2 does Let Me Ins,
Round 1: 60 sec each
Round 2: 30 sec each

Mosey back to curb of parking lot

Doras
Partner 1 bear crawls to end of parking lot and back while Partner 2 does exercise then rotate
100 Carlina Dry Dock
200 Squats
300 Merican Hammer

Running Merkin Ladder
Start at one end of parking lot, run to far end do 10 Merkins.  Run back and do 9, continue running back and forth until you get to 1 Merkin.

3 Min Iso Squats
5 sec hold and rest, 10 sec hold and rest, 20 sec hold and rest, 30 sec hold then back down.

COT
Number Off and Name-O-Rama

BOM
Proverbs 12:11, Being diligent in working the land God has you in