F3 Knoxville

Author: Bartman

Earning the Truck Stop name

THE SCENE:  60’s nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • stretches & such

THA-THANG:
Running with pain stations.

  • Went up the Watt Rd hill: merkins x10, squats x10, flutter kicks x10
  • ran back to the playground:  pull-ups x10, squat jumps x10, big boys x10
  • ran to the truck stop:  pickle pounders x10, monkey humpers x10, reverse cowgirls x10
  • ran back to the AO:  finished with more pickle pounders x10 just for fun.

MARY:

COUNT-OFF & NAME-O-RAMA

Tank, Waxjob, Wagon Wheel, Driftwood, Mayberry, Frosty, Butters, Charger, Bartman

CIRCLE OF TRUST/BOM:

MOLESKIN:

Fun workout today.  We did all the exercise at the Truck Stop around back where all the trucks park overnight.  I’m sure we looked good!

ANNOUNCEMENTS:

Saved by the skunk

THE SCENE: Upper 60’s I think…a little warm but not too bad

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers
  • 10 Merkins OYO
  • Rockettes
  • Butt kickers
  • Karaoke
  • Calf Stretch

THA-THANG:
Battle buddy up and grab 1 CMU per group.  Mosey to the outhouse for the following menu.   Reps on the left were performed DORA style, while partner B ran to the top of the parking lot and did 5 reps of the corresponding exercise to the right.  1,000 reps if you finish…many did!   Also, full transparency, I had everything written on a white board this morning.  When I got home from work tonight my kids had erased the white board…so these may not be the exact exercises from this morning…but you get the idea.

 

100 reps DORA 5 reps at top of hill
Burpees Superman swim
CMU OH Press Side Straddle Hop
CMU Curls Side Lunge
CMU Big Boys Box Cutter
Iron Mikes Flutter Kick
Merkins on the CMU Squat Jump
CMU Calf Raise Speed Skaters
Carolina Dry Docks Imperial Walkers
V-ups Monkey Humpers

MARY:

Dealers choice

  • Peter Parker – Tweet-E
  • 10 burpees – Ribbed

COUNT-OFF & NAME-O-RAMA
20 strong:  Aladdin, La-Z-Boy, Fonzy, Viagra, Blue Cross, Ramrod, Sparky, Wagon Wheel, Pool Boy, Mouthwash, Bueller, Driftwood, Waxjob, Smoker, Dreadlock, Junk, Mayberry, Tweet-E, Ribbed, Bartman

CIRCLE OF TRUST/BOM:
Read a passage from 1 Timothy 6.  Basic take home point is to keep your focus on Christ and to let him be your motivation.  Don’t be lured by money, success or wordly pleasure…rather let Christ be your goal.

MOLESKIN:
I had originally planned to do this workout on Baby Everest which would have been a lot harder, but there was a skunk running around in the parking lot by that hill so I decided to audible.   Saved by the skunk!!

ANNOUNCEMENTS:

Heroin, flamingos, and Butters’ view on music

THE SCENE: 60 perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Stretch

THA-THANG:
Rounds of 30, 25, 20, 15, 10, 5 of the following    Follow each round with either 100 jump rope or sled pull

  • curls
  • oh press
  • sandbag squat
  • kettlebell swing
  • flamingo

MARY:
None

COUNT-OFF & NAME-O-RAMA
Frosty, Tweet-E, Butters, Bartman

CIRCLE OF TRUST/BOM:
Talked about conflict, confidence and shame.

MOLESKIN:
Great mumble chatter this morning.  Who knew Butters had so much insight into 90’s music??

ANNOUNCEMENTS:

Sprinting through 2nd hand smoke

THE SCENE: Low 70’s & muggy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Tempo Squats
  • Cherry Pickers
  • Rockettes
  • Tempo Merkins

THA-THANG:

  • Sprints on the Matterhorn.  8 cones up the hill – sprint to each cone in descending order.  Stop & wait on the 6 at the bottom between rounds.
  • Route 66 around the parking lot.  Merkins & Big Boys at each light pole increasing by 1 at each pole.
  • 7’s on baby Everest.  Carolina Dry Docks @ top;  Squats @ bottom.
    • Had to call this after 2 rounds due to time

MARY:

  • Dealers choice
    • Boxcutters – Sparky
    • Row, row, row your boat – Waxjob

COUNT-OFF & NAME-O-RAMA
12 HIMs.    Tweet-E, La-Z-Boy, Driftwood, Sparky, Ribbed, Waxjob, Bowflex, Tank, Mouthwash, Mustard, Wagon Wheel, Bartman

CIRCLE OF TRUST/BOM:

Talked about the fact that we are made for relationship and to be looking out for other men who share common experiences with you.  We often think we are going through hard times alone and that no one could understand our situation.  The fact is, other people have dealt with similar situations to those that cause us worry and pain.  It could be the reason you are going through your current bout with pain is so you can support a fellow man when he is struggling and needs someone to lean on.   So, if you find others dealing with the same issues you have dealt with….use that as an opportunity to engage with them and lift them up.

MOLESKIN:

We had a first today:  while sprinting the matterhorn a car came down the hill following a dog.  Turns out they were “walking” the dog while chain smoking a pack of cigarettes.   Nothing quite like sprinting through 2nd hand smoke!

ANNOUNCEMENTS:

Truckin’ To The Pound this weekend.   6am at the Truck Stop.

RAW meets the Dumbee

THE SCENE: Low 70’s….possibly the most humid morning of the summer….ugh…

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Mosey from the outhouse to the tennis court fence and back.   OYO stretch as we review the exercises.

THA-THANG:

  • 8 Stations
    • Decline Merkins
    • Big Boy Situps (30lb ruck sack)
    • Jump Rope
    • Overhead Press (35 KB, 2×25 dumbbells, golden cmu)
    • Curls (30, 25, 20 dumbbells….start heavy and lighten as needed)
    • Tricep press (2x50lb plates)
    • Squats (box of rocks, 2x30lb ruck plates, big cmu)
    • Dumbees (burpees using 15lb dumbbells)

Man doing dumbees is the timer….everyone rotates when he finishes his set.   Round 1 = 15 dumbees.  Round 2 = 10 dumbees.  Rounds 3 & 4 = 5 dumbees.

Finished with a slow mosey to the tennis court and back.

MARY:

Dealers choice:  v-ups x 20;  shoulder-tap merkins x 20;  side crunch x 15 (per side)

COUNT-OFF & NAME-O-RAMA
8 strong!    Abscess, Aladdin, Driftwood, Waxjob, Cavalier, Bueller, Tweet-E, Bartman

CIRCLE OF TRUST/BOM:
Talked about Paul’s ministry and how we was bold, yet he also had a plan to engage with audiences where his conversation was likely to be engaging.   We should practice this in our walk as well as we try to reach others with the gospel.  Look for fertile soil where the conversation will be received.   We can be bold and smart at the same time.

MOLESKIN:

ANNOUNCEMENTS:

  • Truckin to the Pound – Sept 14th
  • Goliath at the Gorge  – Oct 19th
  • Hardship Hill planned for April 2020
  • Iron PAX challenge getting ready to kick off