F3 Knoxville

Author: Bartman

Choices, choices…

THE SCENE: low 40s and rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Merkins x 10 IC
  • Squats x 10 IC
  • OYO stretches

THA-THANG:

Today’s workout was all about making choices.

  • Choice #1:   Work in the rain  -or-  Go to the pavalon.
    • Pavalon wins…begin to mosey
  • Stop at street for choice #2:  Burpee broad jump to speed bump  -or-  Inchworm merkin to speed bump.
    • Burpees won….BBJ to the speed hump
  • Choice #3 at bottom of Matterhorn.  How to get up Matterhorn:  Frontwards  -or-  Backwards.
    • Backwards won….Bernie Sanders up the hill
  • At the pavalon, began a descending ladder workout.  Trying my best to keep everyone dry on a nasty morning.
    • 10 Burpees
    • 9 Iron Mikes
    • 8 Thrust Merkins
    • 7 Side Crunch (each side)
    • 6 Decline Merkins
    • 5 Pull ups
    • 4 Single Leg Squats (each side)
    • 3 Dry Docks
    • 2 Knee ups
    • 1 Dive Bomber
      • We got through 1 round of the ladder before the putrid smell of some dead creature arrived.  First it was manageable, then it got worse, then Tank started dry heaving….time to go….audible…

 

  • Choice #4:  stay or go….GO!

 

  • Mosey to the bottom of Matterhorn and turn left into the parking lot
  • Choice #5:  11’s  -or-  Route 66
    • Route 66 won.  Dry Docks & Jump Squats around the parking lot Route 66 style
  • Choice #6:  Grass hill  -or-  Cement hill
    • Cement hill won:  mosey back to bottom section of parking lot.  Run the stairs & hill up to the rock by the restaurant.  At top and bottom of each run do 5 burpees, 5 merkins, 5 jump squats.   4 sets total.
  • Mosey back toward AO
  • Stop at the road for Choice #7:   Forward to the speed bump  -or-  Backward to the speed bump
    • Forward won….bear crawl to the speed bump
  • Continue back to AO and cash out with Ring of Fire Merkins

 

MARY:

COUNT-OFF & NAME-O-RAMA
Tank, Waxjob, Blue Cross, Flute Loop, Bowflex, Doubtfire, I-Beam, Bartman

CIRCLE OF TRUST/BOM:

Joshua 24:14-15.  Now fear the Lord and serve him with all faithfulness.  Throw away the gods your ancestors worshiped beyond the Euphrates River and in Egypt, and serve the Lord.  But if serving the Lord seems undesirable to you, then choose for yourselves this day whom you will serve, whether the gods your ancestors served beyond the Euphrates, or the gods of the Amorites, in whose land you are living.  But as for me and my household, we will serve the Lord.

Choices matter.  Make wise choices for you and your family today.

MOLESKIN:
Props to Waxjob for showing up early with his leaf blower to clean off the pavalon.  T-claps bro!

ANNOUNCEMENTS:

Station Work

THE SCENE: 45, clear, dark

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up was explaining the exercises

THA-THANG:
Seven stations in a circle.  Do 25 reps at each station, then run a lap around the outhouse.  Rinse and repeat while dropping 5 reps each circuit until your last circuit is 5 reps per station.

  1. KB Swing:  several size KBs
  2. Squat Press:  20# slam ball, 25# med ball.  Hold the ball, squat down and press it as high as you can throw it.
  3. Curls:  25# & 30# dumbbells
  4. Squats:  60# sandbags
  5. OH Press:  35# dumbbells, golden cmu
  6. Bent over rows:  barbells with 35# on one end
  7. Lunge:  35# weight plates.  Lunge out & back.

MARY:
none

COUNT-OFF & NAME-O-RAMA
I-Beam, Mayberry, Bueller, Junk, Swirlie, Tweet-E, Butters, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Spoke from Matthew 14.  The story of Jesus walking on water.  Prior to walking on water, Jesus told the disciples to get into a boat and go out on the sea.  Later on, while they were on the water a storm came up and they were afraid, then Jesus walked out to the boat and calmed the storm.   This mornings point was that the disciples did exactly as Jesus told them to do, yet they still encountered a storm.  Life is this way – Jesus told us the Christian life would be difficult.  Do not believe the lie that says storms only arise in your life because you are outside of the will of God.  Quite the contrary, storms are often the mark of a Christian following God’s commands.

MOLESKIN:

ANNOUNCEMENTS:

Trick or Treat

THE SCENE: Clear & 40

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry Picker x 5
  • Mountain Climbers x 20
  • LBAC x 10 each direction
  • OYO Stretches

THA-THANG:
It’s time to Trick or Treat!   QIC had index cards in hand – each card had a Trick exercise and a Treat exercise listed.  PAX blindly chose “Trick” or “Treat” and then we did that exercise

  1. Warm Up Circle – TREAT
    • Shock & Awe Burpees.   10 Burpees, 9 Burpees, 8 Burpees….. all the way down to 1 Burpee
  2. Pee Rocks – TRICK
    • Pee Rock Inchworm Merkin.  Grab a rock and slide it forward…do a merkin on the rock…then walk your feet up to the rock.   Rinse & Repeat the length of the parking spaces and back to the start line.
  3. Baby Everest – TRICK was chosen but we quickly audibled and did the TREAT
    • TRICK:  backward bear crawl up the hill x 5.   Dumb idea…we could barely do it once….audible…
    • TREAT:  7’s on the hill.  Thrust Merkins at top – Starjacks at bottom
  4. Long Island – TREAT
    • 3 laps around the island.  At each end of the island do increasing reps of burpees:  3,6,9,12,15,18.  Time ran out…we didn’t make it past 12.

MARY:

  • TREAT
    • Captain Thor
    • Side Crunch x 10
    • Pickle Pounder x 15

COUNT-OFF & NAME-O-RAMA
12 brothers.   Tweet-E, Bueller, Wallball, Bluecross, Tonka, Ribbed, Waxjob, Podium, Judge Judy, Mayberry, Tank, Bartman

CIRCLE OF TRUST/BOM:
Is your Christian walk a cruise ship or a war ship?   It is so easy to slip into complacency and comfort as a Christian in America.  The Bible continually tells us we are at war with the evil one – our lives should reflect this.  On a cruise ship the captain is the head entertainer, on a war ship the captain leads us into battle.  On a cruise ship the crew is there to meet your needs, on a war ship you are expected to hold up your brothers up and hold them accountable.  A cruise ship docks when the war begins, a war ship sails headlong into battle.  As men we should all have a warship mentality – Christ promised us this life would be tough if we chose to follow him.  I pray that you find your strength in Christ as you put on Gods armor and go headlong into battle each day.

MOLESKIN:

ANNOUNCEMENTS:

3rd anniversary celebration 11/3 & 11/4

Follow the process

THE SCENE:  mid 50s.  Felt great.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA

  • Tempo merkins x 10
  • tempo squats x 10
  • oyo stretches
  • outhouse run

THA-THANG:
We followed the plan in the picture below     The man on the end each time does 25 reps…all others do AMRAP until he is done with his 25 reps.  Rinse & repeat on the other side of the parking lot.   Once the same man has been the “rep counter” on each end of the parking lot, everybody shifts down 1 station.   We got through 2 full circuits.

MARY:
N/A

COUNT-OFF & NAME-O-RAMA

Junk, Doubtfire, Frosty, Butters, Wallball, Bartman

CIRCLE OF TRUST/BOM:
Talked about thinking before you pray…remember who you’re speaking to.  Also focus less on your own desires and praying that you’ll be used for God’s will regardless of your own personal scenario.
MOLESKIN:

ANNOUNCEMENTS:

A Little Bit of Everything

THE SCENE:  upper 60’s & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 5
  • Side Straddle Hops x 20
  • Mountain Climbers x 20
  • This/That stretch

THA-THANG:

  1. Mosey to the walking track
    • Run the track Route 66 style.  Start with 1 Squat and 1 Big Boy at the first light pole.  Increase by one rep at each light pole.  Total of 15 poles….I think.
  2. Pick a battle buddy and wheelbarrow across the parking lot.  5 Merkins at each parking space line.  Switch at the end of the lot and come back the same way.
  3. Mosey to the end of the parking lot by the playground.  Descending ladder.  Run to the top of the hill by the bathrooms after each time down the ladder.
    • 10 Spread Eagle Merkins
    • 9 Squat Jumps
    • 8 Big Boys
    • 7 Plankjacks
    • 6 Iron Mikes
    • 5 Box Cutters
    • 4 Shoulder Taps
    • 3 Lunges
    • 2 Superman Swims
    • 1 Burpee
  4. Mosey back to the AO parking lot for some Pyramids
    • 25 Merkins, run to top of hill
    • 25 Merkins, 25 Big Boys, run to top of hill
    • 25 Merkins, 25 Big Boys, 25 Squats, run to top of hill

MARY:
No official Mary, but plenty of abs/core today.

COUNT-OFF & NAME-O-RAMA

Swirlie, Judge Judy, La-Z-Boy, Ratchet, Shameless (FNG), Shooter, Mayberry, Bartman

 

CIRCLE OF TRUST/BOM:
John chapter talks about sin – specifically about the ramifications of having sin in your life and how it affects your walk with Christ.  the Bible says that all sin committed in darkness will be brought into the light.  I shared about how my oldest son is struggling with adult sized sin for the first time as a 15 year old and how I am dealing with that.

MOLESKIN:
For the record, Frosty and Butters were there today too – but they walked around with backpacks on the whole time.   Something about getting ready for a 12 hour Go-Ruck tonight???

ANNOUNCEMENTS:
F3 Olympics coming up 11/3