F3 Knoxville

Tag: Bartman

Snow Day

THE SCENE: low 30’s…snow on the ground

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH, mosey to get coupons

THA-THANG:

  • Descending ladder through the following exercises.   Round 1 = 30 reps, round 2 = 25 reps, rd 3 = 20 reps…….down to 5 reps on the last round.
    • Curls
    • OH Press
    • Squats
    • Bent over rows
    • Kettlebell swings
    • Step ups

MARY:
n/a
COUNT-OFF & NAME-O-RAMA
La-Z-Boy, Bartman

CIRCLE OF TRUST/BOM:
Talked about having perspective.  I know many people going through real issues right now which make my “problems” seem so small.

MOLESKIN:

ANNOUNCEMENTS:

Truck Stop Convergence

THE SCENE: 40 and clear….perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:  (Waxjob)

  • Side Straddle Hop x 25
  • Tempo Merkins x 15
  • Tempo Squats x 15
  • Grady Corns x 31
  • Crabettes x 10

THA-THANG:

  • Mosey to the concrete bleachers (Bartman)
    • 11’s on the hill – squat jumps at the bottom / carolina dry docks at the top
  • Mosey to the end of the soccer field (Waxjob)
    • 50% run across the field
    • 75% run back the other direction across the field
    • 100% run across the field 25 v-ups at the other end
    • 100% run back – 25 big boy situps at the other end
    • Tunnel of love
  • Mosey to the bottom soccer field (Bartman)
    • Kraken style run around 6 cones.  Start with 5 burpees, 5 merkins, 5 squats at the first cone, then increase by 5 reps after each lap around the cones.  When you get to the last cone you’ll be doing 30 burpees, 30 merkins, 30 squats.  Time ran out, had to cut this short.
  • String of pearls mosey back to the AO (Waxjob)
    • Monkey humpers facing the road
    • Freddie Mercury by the outhouse
    • Pledge of Allegiance by the flagpole

MARY:  (Waxjob)

  • Boat/canoe while singing row, row, row your boat

COUNT-OFF & NAME-O-RAMA
41 strong!   Snorkel, Waxjob, Brick, Mr. Jinxy, Driftwood, Woodshack, Kickflip, Drive Thru, Curveball, Herbie, Bagman, Mustard, Snitch, Swimmies, Full House, Choir Boy, Gibbler, Tweet-E, Swanson, Cosmo, MC Hammer, Tank, Face Plant, Manilow, Abscess, Cavalier, Poyo, Mermaid, Mailbox, Slag (FNG), Guardrail, Lillydipper, Pele, Butters, Frosty, Sparkler, Moses, Steam, Rosetta, Hammy, Bartman

CIRCLE OF TRUST/BOM:  (Bartman)
2019 has been a tough year among our F3 brotherhood – we have dealt with illness, injury, death.  In light of that and also in light of the Christmas season I decided to share several scriptures of encouragement to remind us that GOD is ultimately in control and we can find our rest in him.

MOLESKIN:
It’s always fun to have a big group together for a convergence workout – today was not different.   It was great to see many faces I hadn’t seen in a long time.

ANNOUNCEMENTS:
3rd F immediately after the workout at Two Rivers church

Q on the fly

THE SCENE: upper 30’s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • OYO stretches
  • Tempo merkins
  • Tempo squats

THA-THANG:
Mosey to the playground

  • 10 pullups, 10 merkins, 10 big boys – then run to top of hill and do 2 burpees.   Rinse and repeat dropping 1 rep each time until you get to 1 pull up, 1 merkin, 1 big boy.
  • Stay at top of the hill for some Paula Abdul across the parking spaces.  Bear crawl forward 2 spaces, do 10 dry docks, then crawl backward 1 space and do 10 SSH.   Keep this up until you reach the garbage cans.
  • Mosey to the CMU pile
    • 50 overhead press
    • 25 bench press
    • 25 cmu merkins
    • 25 squats
    • maybe some other stuff….it’s all a blur now!
  • Mosey back to the AO

MARY:
Pickle Pounders x 25

COUNT-OFF & NAME-O-RAMA
Snitch, Stretch, Stripped, Bartman

CIRCLE OF TRUST/BOM:
Talked about my wife’s recent mission trip and how it has opened her eyes to the materialistic world we live in here in America.

MOLESKIN:
Today was a shotgun Q, because the scheduled Q was MIA.   We got in some good work though….big thanks to Snitch for co-Qing the CMU part.

ANNOUNCEMENTS:

White Winter Hymnal

THE SCENE: Chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Farmer carry CMU to the can
  • Mosey to tennis court
  • Stretch it out

THA-THANG:
3 Supersets 5x through

  • 15 Double CMU Row, Crazy 8 curls, 12 Hi-Row
  • 10 curl and press, 20 OH Press, 20 Decline shoulder taps
  • 10 Thrusters, 20 Squats, 20 CMU step ups

MARY:
4 Burpees, 40 squats — Day 4 ✓
COUNT-OFF & NAME-O-RAMA
4 Bros
CIRCLE OF TRUST/BOM:
The group each shared battles with illness and specifically cancer that people in our circles are going through. BOM – was a story about my high school football coach drilling us into the dirt. When we were getting tired, he told us that we can’t quit and that he wanted to hear us yell back, “You can’t break me Coach!” Whenever I start breaking form or start getting tired, I try to remember that,  “You can’t break me!”
MOLESKIN:
Pentatonix was playing in the background as promised.
ANNOUNCEMENTS:
Convergence

Prayers for the Junk Family and Bartman’s co-worker.

Driftwood VQ – Catchin the Tail

THE SCENE: 33F and calm, dark and overcast – not as cold as yesterday!

F3 WELCOME & DISCLAIMER

Also included Tony Cozy (A-di-das) but he is not registered on site
WARM-O-RAMA:

  1. SSH (Side-Straddle-Hop) 15×3 in cadence
    • 1 Burpee on your own
  2. Imperial Walkers 15X3 in cadence
    • 2 Burpee on your own
  3. Cherry Pickers 5×3 in cadence
    • 3 Burpee on your own
  4. Baby Arm Circle 15×3 in cadence forward and backwards
    • 4 Burpee on your own
  5. 15 Air squats 15×3 in cadence
    • 5 Burpee on your own

THA-THANG:

[PAX mosey’s to stop sign at parking lot split] (0.18 miles)

  1. 15’s at stop sign 3X each exercise
    • 5 Burpee on your own
    • 5 air squat on your own
    • 5 Merkin on your own

[Pax mosey to parking lot and split into teams of 3-4 people] (0.13 miles)

  1. Catch the tail – 4 loops (0.56 miles) – run circle of outside parking spaces at Lakeside parking lot
  2. Parking lot 4 corners X 3 times Double row parking with handicap (0.21 miles)
    1. Corner 1 start
      • 15 shoulder taps (both shoulders =1)
      • 20 big boy sit up
    2. Bear Crawl to Corner 2
      • 15 hand release merkins
      • 20 hello dollies
    3. Sprint to corner 3 – full speed give it everything
      • 20 Overhead press
      • 10 squat jumps
    4. Lunge to Corner 4
      • 15 side crunches left
      • 15 side crunches right
    5. Sprint to Corner 1
  3. Mosey to grass hill – directly across from restaurant facing house X 3 times 120 length of grass (0.13 mi)
    1. 15 Dry docks using curb at top of grass hill
      • Run down the hill
    2. 15 Star jack at bottom
      • Bear Crawl to top
    3. Pax return to AO (0.23 miles)
    4. Suicides in tennis court
      1. Suicide 1 (down and back)
        • 15 big boy sit ups
      2. Suicide 2 (down and back)
        • 15 side crunch left and 15 side crunch right
      3. Suicide 3 (down and back)

MARY:
ABSCESS – 10 Merkins OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Positive Thinking / Positivity is a current leadership trend and buzz word.  If you take it serious and not as Pollyanna (“an excessively or blindly optimistic person”) there are great habits and leadership skills that can be learned. Don’t just be positive, when life is easy. If you stay positive when life is hard it’s not Pollyanna. It’s about trusting God, overcoming obstacles, finding a way forward, and believing the best is yet to come!  Many COT’s provided by F3 HIM’s will give you fuel to stay positive.  The one thing that has really helped me to create a positive environment with my family is to Pray Continuously – what that means is that when you know it is about to erupt – stop for 2 seconds and say a prayer – pray for words, humility, and patience, it works – I always wondered how to Pray Continuously and by starting when I knew things might erupt I learned.

I encourage you (this means it’s really for me!) to take a 23 day challenge up to Christmas (this is practice for the Woodshack eating challenge), you don’t have to commit to eating better just try to do one “Positive” thing for the next 23 days … Truly Spread the Spirit of Christmas, Smile first, say thank you more, open the door for everyone, choose faith and not fear – Pray Continuously.

MOLESKIN:
Special thanks to Mr Jinky for getting me into F3 (it took persistence, but I am forever grateful) and Abscess the “fake gloomers” that got me hooked on F3 and for coming all the way out to the Dog Pound (my AO home) in the early morning hours.  Only true friends/HIMs do this for their fellow brother.

Also, special thanks for La-Z-Boy for putting on the Q101 a few weeks ago, that was an EH for me to step up to the Q plate.  For those that have not Q’d yet, do it sooner rather then later, you’ll be glad you did.  And don’t worry you won’t remember most of the work-out, you will only remember the great support of F3 HIM!

ANNOUNCEMENTS:
3rd F convergence at the Truck Stop – Saturday at 7AM Workout followed by 3rd F at Two Rivers Church