F3 Knoxville

Simple but Effective

43 and clear

Intro and Disclaimer

Side Straddle Hops x20 IC
Cherry Pickers x15 IC
Frontward Arm Circles x10 IC
Backwards Arm Circles x11 IC

Four Square of DOOM
Split up into 4 groups and complete all workouts around the square by descending from 15 reps to 1
Corner 1: Squats
Corner 2: American Hammers
Corner 3: Merkins
Corner 4: CMU shoulder press

Run the hill then repeat until finished

Cardiac Hill
Run the Hill x 2

Mosey back to the parking lot

Count-off and Name-O-Rama

Psalms 56:3-4
Trust in God. Do not fear.

The PAX brought the heat this morning!! Everyone showed up ready to get better and everyone worked together to accomplish the beat down. Way to go men!

Core Day

41 Degrees clear skies with little to no wind (Perfect Conditions)

20 X SSH
10 X Arm circles forward
10 X Arm circles backward
15 Imperial Walkers

Mosey to the Abs of Pain LZ

Abs of Pain
Round 1:
(1)    Lap around Concord Marina (slow and stay together)
(2)    Diamond pushups alternating wide push-ups x 20.
(3)    Pickle Pounders x 20
(4)    Mule jump kicks x 20
(5)    Burpees x 20
(6)    Planks, middle, left arm, then right arm all together
(7)    Mountain climbers x 20 (in cadence)
(8)    Hello Dolly’s x 20 (in cadence)
(9)    Flutter kicks x 20 (in cadence)

Round 2:
(1)    Lap around Concord Marina (faster individual pace, but not sprinting)
(2)    Repeat 2-9 from round 1 but completed x 10.

Round 3:
(1)    Lap around Concord Marina (Fast as you can, individual pace)

Upper Body: Dealers Choice
(1)    Carolina Dry Docks
(2)    Shoulder Blasters (Thanks Ratchet)

Number-o-Rama and Name-o-Rama

Our core was the theme this morning. We worked on our physical core and so we discussed and reflected on what is our mental and spiritual core. Encouraged the PAX to think about what their purpose is in life and to think about what drives us to do what we do each and every day?  We all get in a routine and stay busy, but what is it that we are trying to accomplish in our lifetime? What impacts are we having and who are we impacting? Are we here to build up a 401k nest egg and retire in Florida and have a little while dog and walk on the beach?

Prayer request for a friend/coworker of Frosty. The coworkers daughter has been saved and getting baptized and it’s convicting the rest of the family who is going through some tough challenges. Please lift them up in your prayers.

– Hydro

Gone In 60 Seconds…

45 degrees and foggy

Welcome and Disclaimer given by P-nut

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

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

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.

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

All It Takes is All You Got…

42 and clear

Welcome & Disclaimer

Warm Up

  • SSH 25x (IC)
  • Diagonal Lunges 10x each leg(IC)
  • Dive Bombers 15x (IC)
  • Imperial Walkers 15x (IC)
  • Arm Circles Forward 15x (IC)
  • Arm Circles Backward 15x (IC)

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

  • 15 Alternating Shoulder Touches (4-count IC)
  • 10 Tempo Merkins (down on the 1-2-3, up on 4 IC)
  • 10 fast Merkins (single count IC)

Rinse and repeat 4x

All done in order with no rest

  • 15x air squats (single count IC)
  • 16x in-place lunges (8x each leg IC)
  • 16x jumping lunges (8x each leg IC)
  • 10x squat jumps (single count IC)

Rest for 10 count then rinse and repeat 2x

Mosey to the field behind the baseball diamonds just under the four trees.

Nickel and Dime Hill Runs
Battle Buddies alternate between…

  • 1st Battle Buddy bear crawls to the ditch and does 5 burpees, runs up the hill and does 10 star jumps then runs back (2nd does flutter kicks)
  • 2nd Battle Buddy bear crawls to the ditch and does 5 burpees, runs up the hill and does 10 star jumps then runs back (1st does flutter kicks)

Rinse and Repeat 4x

Jump Relays
Work with your Battle Buddy to get your cone across the line and back

  • Step 1: Perform 5 Burpees, 5 Diamond Merkins and 10 BBS while Battle Buddy holds plank
  • Step 2: Pick up the cone and jump (double footed) one pace forward. Put the cone down behind the heel of the foot and run back to Battle Buddy.
  • Step 3: Battle Buddy performs Steps 1 and 2
  • Step 3: Repeat steps 1, 2 and 3 until the cone has been brought across the far line and back.

Mosey to parking lot via Cardiac Hill

Merkin Cashout
10 Rounds of merkins.  Complete AMRAP in 10 sec, rest 10 sec, AMRAP in 9 sec, rest 9 sec all the way to 1.

Hello Dolly 25x IC
Side Crunches 15x each side IC
American Hammers 15x 4ct IC

Count-O-Rama & Name-O-Rama

The battle to get better physically, mentally and emotionally begins in the mind.  What we focus on shapes what we become.  Paul gave us some powerful words to help guide us as we seek to be HIMs:
Philippians 4:8
Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

16 men made their way to The Asylum to do a little work before celebrating Easter Weekend.  As always the men gave their all to the workout and to each other. Tclaps brothers!!


The Trail of Tears

44 and clear

Intro and disclaimer

Side straddle hop
Mountain climbers
Front arm circles
Back arm circles

Mosey over to the Trail of Tears

Trail of Tears
5 laps with descending reps of the following exercise after each lap!
1. Merkins
2. Carolina Dry Docks
3. Squats
4. Big Boy Sit-ups

Mosey back to the parking lot

Shoulder circuit

Dealers choice Abs

Count off & Name-O-Rama

“Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.”
‭‭1 Corinthians‬ ‭9:24-27‬ ‭

The PAX conquered the trail of tears and never looked back. Each man came out ready to work and get better this morning.