F3 Knoxville

Tag: Bartman

CMU Day

AO: the-farm
Q: Einstein
PAX: Mayberry, Bartman, Choir Boy, Lightweight, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
SSH, LBAC, Grady Corn, Tempo Squats, Tempo Merkins, Downward Dog, Cobra, Lunge Stretch

THE THANG:
25 ct Coupon Press, 50 yd Super Mario x4
25 ct Coupon Curl, 25 yd bunny hop x4
25 ct Squat to the Coupon 25 yd shuffle x4
25 ct Coupon Flutter Kicks 25 yd shuffle x4
25 ct Coupon American Hammer, 25 yd run x4
5 ct Blockee 10 ct Coupon Lunge x3

MARY:
25 ct Suitcase

ANNOUNCEMENTS:
Hardship Hill

COT:
You die and go to heaven. God asks you what have you done to deserve heaven. What is your answer?

Ruck through Farragut

AO: the-farm
Q: Gibbler
PAX: Waxjob, Bartman, I-Beam, Monstar, @Mayberry
FNGs: None
COUNT: 6
WARMUP: none

THE THANG: Ruck

MARY: none

ANNOUNCEMENTS:

COT: lots of time to talk about life

Ribbed 66

AO: dogpound
Q: Ribbed (Joshua Sagraves)
PAX: Aladdin, Madoff, Mayberry, Bartman, Lightweight, Einstein
FNGs: None
COUNT: 7
– SSH – 25 IC
– Windmills – 10 IC
– Tenessee rocking chairs – 10 IC
– 10-count stretch

Main Workout: “Ribbed 66 Core Circuit” (35 minutes)

Use 6–8 lights spaced out around the parking lot (adjust based on the space/time). At each light, perform 1 core exercise + run to next light. Cycle through the list until time is up or you reach 66 total exercises.

Core Stations (rotate through these)

1. Big Boy Sit-Ups –
2. Flutter Kicks –
3. Freddie Mercurys –
4. LBCs – 25 reps
5. Plank Shoulder Taps –

MARY: Stretching

ANNOUNCEMENTS: Flag hand over at Shamrock

COT:Psalm 23
Remember your Good Shepard today

Kraken to Wallball

AO: the-farm
Q: Choir Boy
PAX: Bartman, Aladdin, Einstein, Choir Boy
FNGs: None
COUNT: 4
WARMUP: Usual, plus we had to wait on Einstein to tie his shoes

THE THANG: Kraken around the basketball court – 6 stations – 10 burpees, 20 lunges, 30 CDDs, 40 LBCs, 50 merkins, and 60 squats. We were supposed to reverse the Kraken, but the rain set in, so we called an audible to wallball under the Tanning Bed for the last 15 minutes or so – burpees for each point given up and squats for each point scored.

MARY: Flutter kicks x 50 (4 ct)

ANNOUNCEMENTS: Hardship Hill

COT: The key is not to learn how to avoid sin but to love God so much that you don’t want to sin and don’t even think about it.

Battle Ball

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.