F3 Knoxville

Tag: Bartman

It’s always good when you make the FNG splash merlot

THE SCENE: low 70’s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Some p90x jump squat things that everyone made fun of
  • Tempo Merkins x 10

THA-THANG:

Declining ladder:

  • 10 Iron Mikes (each leg)
  • 9 Body Builders (8 count)
  • 8 American Hammers (4 count)
  • 7 Smurfjacks
  • 6 Spread Eagle Merkins
  • 5 Side Crunches (per side)
  • 4 Carolina Dry Docks
  • 3 Tuck Jumps
  • 2 Inchworm Merkins
  • 1 30 Second Wall Sit

MARY:
n/a – out of time

COUNT-OFF & NAME-O-RAMA
Dreadlock, Junk, Tank, Mouthwash, Toebox, Shooter, Showcase, Snitch, Abacus, Flute Loop, Sticks, Tonya (visiting from NC), Frisbee(FNG), La-Z-Boy, Bowflex, Bartman

CIRCLE OF TRUST/BOM:
Remember, the mouth speaks what the heart is full of.    What’s coming out of your mouth each day?

MOLESKIN:
Welcome to Frisbee, who stood strong even after blowing chunks!

ANNOUNCEMENTS:

Crazy 48s

THE SCENE: 70s… Wet and muggy! Not raining though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Tempo merkins x10 IC
Rockettes x15 IC
Tie Fighters x10 each way IC
Hindurkins x10 IC
Tempo CDD x10 IC

THA-THANG:
Insert information about the workout.
Start in the parking lot:
1 lap around the lot, 24 Merkins at each end for 48 total.

Mosey to the Watt Rd field:
1 lap, 12 Merkins and 12 Iron Mikes at each corner for 48 reps of each exercise.

Mosey back to field #1:
1 lap, 8 merkins, 8 Iron Mikes, 8 hand-release dry docks at each corner plus midfield for 48 reps

Mosey to the upper field:
1 lap, run in a figure 8 to make 8 stops
6 merkins, 6 Iron Mikes, 6 hand-release dry docks, and 6 8-count body builders at each stop for 48 reps

Sure doesn’t sound like much, but we’re outta time!

MARY:
48x 4-ct Flutter Kicks IC
2 rounds Row your Boat
7 4-ct LBCs until time up!
COUNT-OFF & NAME-O-RAMA
12 PAX with one FNG knocked out a total of 356 Merkins and Dry Docks, according to Cornhole and Cosmo!
CIRCLE OF TRUST/BOM:
Today is my second F3versary… All of your HIMs have been a real encouragement to me, and I look forward to embracing the suck with you every time I post. I love you guys!
MOLESKIN:
When I was planning this Q, I wasn’t sure about that last lap around the field… Only 6 reps? I was both pleasantly and unpleasantly surprised at the sufficiency of suck provided by those 6 reps!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

GetUpOffaThatThing

THE SCENE: 70°F, Started out dry and ended with a light sprinkle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • Imperial Walker x20 IC
  • Cherry Pickers x10 IC
  • Burbees to James Brown- Get Up Offa That Thing

THA-THANG:
Two minutes each Station (30 sec break between stations, 2 rounds)
Partner up and spread out among the stations.
Station      Shuttle Exercise       Exercise On Spot

  • 1         Sprint                  Burpees
  • 2         Lunges                 Merkins
  • 3         Bear Crawl             Flutter Kicks
  • 4         Sprint                  Burpees
  • 5         Broad Jump            Dry Docks
  • 6         Crab Walk              Heels to Heaven

MARY:

  • Flutter kicks x20 IC
  • Plank Jacks x20 IC

COUNT-OFF & NAME-O-RAMA
Erector, Spotter, Kick-flip, Bartman, Abacus, Rocket, Chaco, Commission, Peek-a-boo, Gump, 5K, Waxjob, Archie (QIC)

CIRCLE OF TRUST/BOM:
We are in the season of Pentecost. As Christians, we have the Holy Spirit to help us carry on the mission. On the original day of Pentecost, the Holy Spirit enabled Christians to communicate to people of many different languages. That lead to the follow word from Peter:
“And Peter said to them, “Repent and be baptized every one of you in the name of Jesus Christ for the forgiveness of your sins, and you will receive the gift of the Holy Spirit. For the promise is for you and for plpyour children and for all who are far off, everyone whom the Lord our God calls to himself.” And with many other words he bore witness and continued to exhort them, saying, “Save yourselves from this crooked generation.” So those who received his word were baptized, and there were added that day about three thousand souls.”
‭‭Acts‬ ‭2:38-41‬ ‭ESV‬‬
https://www.bible.com/59/act.2.38-41.esv
As Christians today, we need to maintain an awareness of what work the Holy Spirit has for us to do. Empowered by the knowledge provided in the Bible, carry on God’s plan in the lives of the people around you.

RAW

THE SCENE: 70, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Unload the heavy crap from the vehicles to the outhouse
THA-THANG:
All movements to be done slowly and with concentration on form over number of reps.

  • Sandbag bench press
  • Incline merkins
  • Dumbell flies (tree huggers)
  • Hammer curls
  • Bent over rows
  • Curls
  • Lateral raises
  • Overhead press
  • Shrugs
  • High raises

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Slow down and concentrate on what God is telling or showing you.   Quality not quantity is more important
MOLESKIN:

ANNOUNCEMENTS:
Bartman organizing a softball game this Saturday

 

Possibly starting an evening workout at the dog pound or truck stop

Swirlie Saturday

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warm up stuff and stretches

THA-THANG:
elevators on the concrete bleacher hill:  derkins, dips, box jumps

 

station work at the playground:  jump rope, rope climb, sand bag toss, shoulder press, bent over row, farmer carry, seated ring pullup, battle rope, medicine ball toss.    Tug-of-war between each round.

MARY:
crunch, side crunch,

COUNT-OFF & NAME-O-RAMA
swirlie, bartman, wagon wheel, dreadlock, la-z-boy, cosmo, stitches, shooter, gibbler

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.