F3 Knoxville

Tag: Bartman

Unleash the heavy weights

THE SCENE: low 20’s but we warmed up quickly

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Mosey to the tennis court and back

THA-THANG:

Worked through the following stations using interval timer.  Max reps at each station.  90 seconds per station with 30 second break to rotate.  The weights were piled up in the middle of the circle so each man could grab what he needed to go as heavy as possible depending on the exercise he was doing.

  • Turkish getups
  • Curls
  • Goblet Squats
  • Clean & Press
  • Calf Raise / Shoulder Shrug (alternate)
  • Jump Rope
  • Kettlebell Swings

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
Cavalier, Junk, Tweet-E, Tapout, Bartman

CIRCLE OF TRUST/BOM:
Romans 1:16 – For I am not ashamed of the gospel, for it is Gods power for salvation to everyone who believes, first to the Jew, and also for the Greek.    We talked about the importance of living in this frame of mind.

MOLESKIN:
Today we broke the big guns in terms of heavy weight:  80+lb gas cans, 72lb kettlebells, 53lb kettlebells, 45lb kettlebells.  Heavy weight is good for you!

ANNOUNCEMENTS:

Gentleness in Strength

THE SCENE: Low 40’s and too nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC f/b, Tempo Merkins, Tempo Squats, Calve Raises
THA-THANG:
Mosey the Running Path, stopping at each pole for either 5 Diamond Merkins + 5 Merkins + 5 Werkins, or 5 Narrow Squats + 5 Squats + 5 Summo Squats – QIC’s call.  (14 Poles total I believe)

Arrive at Soccer Field. Perform directed exercise/reps at one end, mosey to other end, repeat, mosey back and repeat, until 5 rounds of the exercise/reps are complete. We did Burpees x10, Jump Squats x20, Merkins x20, Monkey Humpers x30.

Mosey to Playground. Perform Grinder of 5 pull-ups, 10 Merkins, 15 Dips – Mosey short distance and do 2 8ct BBs, Mosey back and repeat until time called.

Mosey to Bridge. Perform Indian style Slowsy with PAX forming a line, shoulder to shoulder in Al Gore. Last man chooses exercise to the front (Bear Crawl, Frog Jump, Mall Walk, Burpee Broad Jump, etc.). Rotate thru until bridge is traversed. MARY:
Cosmo led some Flutter Kicks.
COUNT-OFF & NAME-O-RAMA
13 Strong


CIRCLE OF TRUST/BOM:
See Weekly Email (01/19). Spoke about the importance of cultivating the virtue of gentleness and the stumbling block that can hinder our gospel witness if we lack gentleness. “Blessed are the meek. They shall inherit the earth.”
MOLESKIN:
Some of my favorite HIMs showed up for this one, to include Toto. What a blessing it was to lead and fellowship with these men. Awesome group.
ANNOUNCEMENTS:
N/A

You vs You

THE SCENE: 30ish and clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 15
  • Tempo Squats x 15
  • This/that stretch
  • Cherry Pickers x 5
  • OYO stretch

THA-THANG:

Today was an all you can eat buffet in the form of a descending ladder.   Do the corresponding number of reps for each exercise as you work your way down.  Rinse and repeat removing the lowest numbered exercise each round.   Not enough time to finish all of it this morning.

  • 10 Thrust Merkins
  • 9 Iron Mikes (each leg)
  • 8 Roll-up v-ups
  • 7 Carolina Dry Docks
  • 6 Burpees
  • 5 Broad Jumps
  • 4 Freddie Mercury (4-count)
  • 3 Round the clock Merkins
  • 2 Jump Knee Tucks
  • 1 Handstand Merkin
    • Run to the corner of the track after each circuit

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
6 strong!  Hardbody, Overachiever, Training Wheels, Pusher, Cereal, Bartman

CIRCLE OF TRUST/BOM:
This morning was a you-vs-you workout.  It wasn’t about finishing…it was about giving 100% the entire time and not quitting.  Therefore we talked about the importance of giving 100% in all areas of your life.

MOLESKIN:

ANNOUNCEMENTS:

Not so rainy RAW

THE SCENE: Warm…about 60 and NOT raining like I though it would

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

N/A

THA-THANG:
Rotated through the following stations.  1:20 at each station with 0:30 rest between stations when switching.

    • Curls  30# dumbbells
    • Knee ups (hang from rafter….lift 4# medicine ball with feet)
    • Step ups  35# dumbbells
    • Shoulder press & deltoid raise  15# dumbbells
    • Tricep kickback extensions   20# dumbbells
    • Squats   35# kettlebell
    • Flamingos   25# dumbbells

MARY:
n/a

COUNT-OFF & NAME-O-RAMA
Junk, Tweet-E, Aladdin, Tapout, Bartman

CIRCLE OF TRUST/BOM:
Talked about the importance of getting enough rest.

MOLESKIN:

ANNOUNCEMENTS:

A JUCO Invasion at The Equalizer

THE SCENE: An unseasonably warm January day with temps in the high 40’s
F3 WELCOME & DISCLAIMER
I failed to announce that I had a cell phone with me in case of emergency.  This is a new precaution that Q’s have been tasked with when leading the group.
WARM-O-RAMA:
-The Motivator from 11
-Tempo Squats
-Cherry Pickers

THA-THANG:
2 stations, at one station we did upper body work, then ran to the 2nd station to focus on the lower body.  We ran about .2 miles in between the tennis courts and the pavilion at the top of the hill.  We did one exercise, ran to the next station, and alternated until we ran out of time.  At the top we did 4 sets of 20, these were the exercises.  Merkins, Picnic table pull ups, and dips.  On the tennis courts we did 4 sets of 20 squats, calf raises, and then El Capitan’s across the width of the tennis courts.  We had the lights on at the tennis courts, and it made me realize how ugly the men of F3 really are.  No wonder we workout in the Gloom!  That is a joke, we are all amazing looking specimen.

MARY:
We began with a 10 count of Carolina Dry Docks, then the PAX got mouthy and it was recommended that we also do 4 sets of 20 of that exercise.  After our arms fell off at the shoulders, we did 20 flutter kicks in cadence, and 20 BBS as we ran out of time.
COUNT-OFF & NAME-O-RAMA
We had a record of 15 in attendance at the Equalizer, the previous record was 13.  We had one FNG, who we named Gotcha. (Josh McMullen?, Age 28)
CIRCLE OF TRUST/BOM:
The Great commission, Matthew 28:16-20  The challenge was to go out and make disciples as Jesus commanded in the Great Commission.
MOLESKIN:
Prayer Requests:
Tank- Praise that his wife has some relief from the kidney stone that has been ailing her.
Wax Job – Pray for discernment about his Mother in Law that is suffering from Alzheimer’s.
ANNOUNCEMENTS:
Doubtfire on Q Wednesday, and Bartman on Friday.