F3 Knoxville

Tag: Bartman

EMOM at the Pav-a-lon

THE SCENE:  about 50 and pouring the rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

OYO stretches

THA-THANG:

EMOM with CMUs

  • 1st 10 minutes EMOM
    • 5 CMU squats
    • 10 CMU OH Press
    • 15 CMU curls
  • 2nd 10 minutes EMOM
    • 5 burpees
    • 10 flutter kicks
    • 15 CMU calf raise
  • 3rd 10 minutes
    • 5 bent over rows CMU
    • 10 CMU merkins
    • 15 CMU squats
  • 4th 10 minutes
    • 5 knee ups
    • 10 KB swings
    • 15 jump squats

MARY:

COUNT-OFF & NAME-O-RAMA
Bartman, La-Z-Boy
CIRCLE OF TRUST/BOM:
Talked about convictions I’ve been feeling lately…especially those around making Gods word a priority.

 

99 Problems

THE SCENE:

35 and slightly gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC x 15 Forward and Back

15 Imperial Walkers IC

10 tempo Merkins

THA-THANG:
PAX completed 99 reps of the following exercises:

  • Merkins
  • Squats
  • CMU curls
  • LBCs
  • Star Jacks
  • CMU OH press
  • Flutter kicks
  • Rocky Balboa
  • CMU tri extension

MARY:
30 second plank

Hello Dolly x 20 IC

30 second plank

ATMs

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
It’s really easy to focus on a mountain of problems and become overwhelmed. Remember to count the blessings in your life as closely as you count your problems. Chances are your balance sheet looks better than you think.
MOLESKIN:

ANNOUNCEMENTS:

THE GOLDEN ROAD

THE SCENE: Low 50s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Static Stretching, Descending Burpees (x10,  x9, x8, x7, x6, x5) – Co-Q Bartman
THA-THANG:
Mosey to strip center parking lot for 15 more Burpees.

Mosey on to the base of Jucomanjaro. 8 cones spaced out going up to the summit. Each cone marked with an exercise.   Battle Buddies complete 50 reps total as a team, one exercising while the other runs to next cone and performs 3 hand-clap Merkins before running back. Once reps complete, teams move to next cone and repeat, making our way slowly to the top. Exercises: Jump Squats, LBCs, Incline Merkins, Monkey Humpers, Freddy Mercury (4ct), Decline Merkins, Windmills, SSHs.

Once PAX reached the summit, we were greeted by Waxjob, levitating amongst four blazing torches of fire and the Golden CMU perched atop of a large log seemingly engulfed in flames. Bartman presented the Golden CMU to JUCO but required exercises called by Judge Judy (10 Burpees) Booster (100 calve raises) and Spotter (25 Harry Rockettes) before it was handed over.  Judge gave a short speech about Spotter’s awesomeness and announced Spotter would be keeper of the CMU – well deserved!

Pax jogged back down the mountain with the inflamed torches ablaze. Once torches were extinguished in the duck cesspool, PAX performed Merkins – x40, x30 and x10 before circling up for MARY at the shovel flag.

MARY

Really slow Peter Parkers – Co-Q Bartman
COUNT-OFF & NAME-O-RAMA
32 strong


CIRCLE OF TRUST/BOM:
Judge Judy told a story of a hostage situation he encountered at work and the tremendous leadership and bravery displayed by law enforcement during the event.  What difficult Jester in your life is Christ asking you to clean up? Do you have the courage to obey his command, even when it feels like too much to ask?
MOLESKIN:

Golden CMU handoff was absolutely epic. Thank you Bartman for co-Qing with me and Waxjob, La-Z-boy and Code Brown for making the ceremony so creepy, yet awesome.
ANNOUNCEMENTS:
Abscess traveling to Cleveland for 1 year anny.

Keeping warm

THE SCENE: low 30’s….chilly…

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Merkins
  • Squats
  • Runs across parking lot:  butt kickers, bernie sanders, karaoke, high knees

THA-THANG:

  • Bear Crawl 11s
    • Bear crawl across the driveway and crawl bear back.  Dry Docks at one end, Spread Eagle Merkins at other end.
  • mosey to soccer field by Watt Rd
  • Leg Escalators
    • Rd 1 – 20 squats
    • Rd 2 – 20 squats, 20 monkey humpers
    • Rd 3 – 20 squats, 20 monkey humpers, 20 iron mikes
    • Rd 4 – 20 squats, 20 monkey humpers, 20 iron mikes, 20 flamingos
    • run and touch the doghouse between each round
  • “no running” to the top soccer field
    • crab walk to gate – 10 burpees
    • broad jump to the trash can – 20 big boys
    • duck walk to corner of baseball field – 20 dry docks
    • inchworm merkin to other corner of field – 20 squat jumps
    • crawl bear up the hill to the top soccer field
  • Running with pain stations around the soccer field
    • Lap 1 – 10 merkins at each corner + dips at the bench
    • Lap 2 – Misc abs at each corner + dips at the bench
    • Lap 3 – leg exercises from the escalators + dips at the bench
  • Mosey back to AO

MARY:

  • Side crunches
  • 1.5 minutes of elbow plank

COUNT-OFF & NAME-O-RAMA
5 today:   Sparky, Gibbler, Wagon Wheel, Swimmies, Bartman

CIRCLE OF TRUST/BOM:
Talked about my wife’s recent mission trip and how proud I am of her.  She was totally out of her comfort zone to speak about Christ to non-believers.   Try to find ways in your day-to-day life to do this same thing….get out of your comfort zone to share your faith.  Be bold.

MOLESKIN:

ANNOUNCEMENTS:
Convergence workout and 3rd F on 12/7 at the Truck Stop

Running with the Ducks

THE SCENE: 38 Degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers
Side Straddle Hops
Baby Arm Circles
Tempo Squats
Tempo Merkins

THA-THANG:
Jog to the pond

At the pond, break up into 3 groups.  Two groups will start at the same location and the 3rd group will start on the opposite side of the pond. The basis is a large Indian Run in groups.

Group 1 sprints towards Group 3.  Meanwhile, Groups 2 and 3 start at the cones set up along the pond trail and do exercises at each cone.  Once Group 1 catches Group 3, Group 3 then runs to catch Group 2… and so on.

  • 10 Squats
  • 10 Merkins
  • 10 Lunges
  • 10 Side Step Squats
  • 10 American Hammers
  • 10 Burpees
  • (Repeat above)

Jog back to the AO.  Along the way, stop in a parking lot and do the following:

  • 40 Calf Raises
  • Bernie midway
  • Jog back to curb
  • (Repeat above)

MARY:
Leg Crossovers and Burpees till 6:15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Isaiah 54:10 – “For the mountains may depart and the hills may be removed, but my steadfast love shall not depart from you, and my convenient of peace shall not be removed”.

As we go through each day with distractions, sporting events, kids, work, trials and temptations, etc…. we can find ourselves at the end of the week exhausted and looking back we did not spend anytime growing in our faith with the Lord.  Things will fade away, but have the reminder that God is a constant steadfast love that will never go away.  Set time aside to build others up and grow your faith each week.

MOLESKIN:
Pray for Booster’s daughter.
ANNOUNCEMENTS: