F3 Knoxville

Tag: Bartman

Battle Ball

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AO: dogpound
Q: Einstein
PAX: Earmuffs (Dan Studt), Pew-pew, Nixon, Lightweight, Waxjob, Mayberry, Bartman
FNGs: None
COUNT: 8
WARMUP:
Usual

THE THANG:

Battle Ball

Game 1
Burpees for all on drops
10 monkey when scored on

Game 2
Burpees for all drops
10 CDDs when scored on

MARY:
LBCs
Flutter Kicks
Merkin Ring of Fire

ANNOUNCEMENTS:
Hardship Hill

COT:
There is little upside to being pessimistic.

Hard to prove but also not surprising, but heard the other day that throughout history there has never been a ruler who was pessimistic, they always believed they would conquer.

If you are optimistic and look for opportunity, you will find it. If you don’t, you won’t.

Crazy 8s

AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Nixon, Einstein, Earmuffs (Dan Studt), Bartman
FNGs: None
COUNT: 7
WARMUP:
20 SSH
10 tempo squats
10 Rockettes
10 hinge rotations
20 calf raises
Slow Mozy up the Hill
15 wide slow merkins on the rail
15 dips
Run to the stairs

THE THANG:
8 rounds
200m Run
8 squats, 8 merkins, 8 lunges, 8 burpees
200m Run
1 min rest

MARY: 30 sec of stretching

ANNOUNCEMENTS: None made

COT: Lead from where you are. Thanked the team for their effort on the workout and reminded everyone that as long as you are working your hardest that’s your “best” and don’t judge it by someone else’s performance. You are positioned to lead and influence someone in your life so be mindful and intentional.

Foggy Bottom Boys

AO: the-farm
Q: Choir Boy
PAX: Einstein, Choir Boy, Lightweight, Bartman, Aladdin
FNGs: None
COUNT: 5
WARMUP: We were weighted up, so we stretched and kept it simple.

THE THANG: Ruck half way around the Big Loop to the large pavilion for a circuit: 60-second plank, 50 step-ups (total), 40 dips, 30 merkins, 20 jump squats, 10 rail rows, and 5 burpees. We did three rounds. Ruck around the other half of the Big Loop back to the AO while we watched a big flatbed truck back into the park in between our cars.

MARY: Rucked around the Tanning Bed until time (about 1 minute)

ANNOUNCEMENTS:

COT: Shared about the time that I had a flat tire at the Equalizer. After the prayer, and without being asked, everyone pitched in and helped (although it was mainly Stripped and his pit crew expertise and equipment). The tire was changed in no time. No one left me behind to change the tire in the dark by myself. True HIMs indeed and in action, not just words and empty “ayes!”

Farm Full Body Day

AO: the-farm
Q: Aladdin
PAX: Aladdin, Bartman, Choir Boy, Einstein
FNGs: None
COUNT: 4
WARMUP:
The usual

THE THANG:
Ladder track: 5-10-15-20
Curl/Press/Tri
Curb walking merkins
Calf Raises
Dips
Step-ups
Rail rows
American Hammers
LBC

MARY:
Flutter kicks
Merkins

ANNOUNCEMENTS:

COT:
Jesus is Risen

Happy 45 to Madoff

AO: dogpound
Q: Madoff
PAX: Nixon, Mayberry, Earmuffs (Dan Studt), Aladdin, Bartman, Einstein, Junk (Sam Yoakum)
FNGs: None
COUNT: 8
WARMUP:
45 SSH
15 Lil Baby Arm Circles + 15 Lil Baby Arm Circles + 15 Grady Corns
THE THANG:
Tabata Style – 45 secs work 20 seconds rest for 5 rounds
1. Iron Mikes
2. Push up to Squat
3. Prisoner squats
4. Dead bugs
5. Mario jumps up the hill and jog back
6. Seated jump

MARY:
1 min of Knoxville Cherry Pickers or Choose your own stretch
ANNOUNCEMENTS:
None
COT: Shared that our unique experiences in our lives make us who we are and give us wisdom for the people God has placed around us. Hoped to encourage everyone to trust their wisdom and experience, keep learning, and keep imparting your uniqueness to your Family, Community, and Friends.