F3 Knoxville

Tag: Bartman

Elevens Plus

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AO: the-farm
Q: Einstein
PAX: Bartman, Lightweight, Choir Boy
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Arm Circles
Cherry Pickers
Tempo Squats

THE THANG:
11s
CDDS and Bobby Hurleys in the lot, with a bear crawl around the parking block between each set

Merkins and squats at the stairs, stopping for a 5x calf raise in between each set

Head to the pavilions for Bench Dips and Box Jumps, doing 3x pull ups between each set. Made it half way through.

MARY:
10x Suitcase in cadence

ANNOUNCEMENTS:
Forge coming up

COT:
Competence is how good you are when there is something to gain. Character is how good you are when there is nothing to gain. People will reward you for competence. But people will only love you for your character.”

Pound Tour

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AO: dogpound
Q: Einstein , Bartman, Lightweight
PAX: Bartman, Lightweight, Einstein
FNGs: None
COUNT: 3
WARMUP:
We tried

THE THANG:
11s – Rocky’s and Incline Merkins

Ladder up the Matterhorn
Base – BBS
Backbone – Pullups and BBS
Summit – BBS, Merkins, Jump Squats
Repeat the way down

Intermittent Burpees, Moonwalker Merkins, Ran Restraunt Hill as we made our way back

MARY:
Flutter Kicks, Suitcase, Side Crunch

ANNOUNCEMENTS:

COT:

Game on…

AO: dogpound
Q: Einstein
PAX: Earmuffs (Dan Studt), Aladdin, Snitch (Cory Beilharz ), Bartman, Pew-pew, Lightweight
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
We set up some bases and broke into two teams. Each team roll the dice, run to that base and do the exercise along with each base after that one. For example, roll a 2 and skip the exercise at first, but must work at 2,3 and home. First team to 5 won.

Exercises. All 20 ct.
Rd 1 Merkins, Squats, BBS, Burpees
Rd 2 CDDs, Twinkle Toes, Freddy Mercurys, Burpees
Rd 3 Shoulder Taps, Lunges, Gas Pumpers, Burpees

MARY:
No Time

ANNOUNCEMENTS:

COT:
Adultery is a slippery slope. If you think you’re struggling, seek accountability or be prepared for the consequences. Bible filled with examples. Psalm 51 David commits adultery and pays a heavy price. In Genesis Joseph successfully avoids temptation. Be strong Men and protect your relationship with your wife.

Ice Blocks

AO: dogpound
Q: Lightweight
PAX: Aladdin, Bartman, Bunches, Earmuffs (Dan Studt), Mayberry, Pew-pew, Mahoney, Einstein
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

burrrrrrrrpees plus

AO: the-farm
Q: Einstein
PAX: Lightweight, Aladdin, Pew-pew, Choir Boy, Bartman
FNGs: None
COUNT: 6
WARMUP:
SSH, Arm Circles, Cherry Pickers, Tempo Merkins, cobra and downward dog

THE THANG:
Run the big loop with four stops.

Stop 1 burpees
Stop 2 Rail Rows, Merkins, Squats, American, Hammers
Stop 3 burpees
Stop 4 Bench Dips, CDDs, Step Ups, Flutter kicks

Stop 1 and 3, 10x reduce by 1 each time
Stop 2 and 4, 25x reduce by 5 each time

Completed three laps

Quick Lap around the bball court stopping along the way to finish our burpee countdown to 1

MARY:
LBCs

ANNOUNCEMENTS:

COT:
Job 36:15 He delivers the afflicted by their affliction, and opens their ears by adversity.

Use adversity to grow. Burpees are a great reminder that when you fall on your face, you get back up.

Smooth seas don’t make skillful sailors – African Proverb