F3 Knoxville

Tag: Bartman

Can we do this without a GPS

THE SCENE:  drizzle in the air. Perfect temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH,  tempo Merkins, cherry pickers, Rockettes.
THA-THANG we started off with doing a couple of laps around the track and up the hill stopping at six  different locations to do 10 Merkins, 20 drydocks, and 30 squats. At each lap we stopped and did 10 pull-ups at the playground. After that, We did a lap and landed at the tennis court. Five stations including: Merkens, drydocks, squat jumps, BBS, plank jacks. Keep doing exercises until Americans have reached 20 and then rotate. Two rotations. After that, we just moseyed around the park and stopped occasionally to do some exercises including pull-ups, dips, Merkens, dry docks, and squats.

MARY:
Flutters x30
COUNT-OFF & NAME-O-RAMA
5 pax, good to see Cavalier slumming it at the Equalizer
CIRCLE OF TRUST/BOM:
Be the same person you are at church and around F3 As you are with your old high school buddies. Change your environment, don’t adapt to your environment.
MOLESKIN:
We got to explore the equalizer today. Fun GPS designs
ANNOUNCEMENTS:

“Moist” at the Dog Pound

THE SCENE: “Moist”

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 Penalty Burpees (compliments of La-Z-Boy)

SSH x 20

LBAC x 20

Moroccan Nightclub x 20

Rockettes x 10

THA-THANG:
Mosey over to docks.

Ascending Curb Crawl

  • Feet on curb, do one derkin.
  • Bear Crawl across road to other curb
  • Do two derkins.
  • Bear Crawl back across road.
  • Etc… until 10 derkins.
  • Do it all over again with Lunges and Squats

7 of Diamonds

  • 4 corners around small loop
  • 1st lap = 7 burpees at each corner
  • 2nd lap = 14 flutter kicks (4 ct) at each corner
  • 3rd lap = 21 merkins at each corner
  • 4th lap = 28 squats at each corner
  • Started descending back down until out of time

Indian Run back to AO.

MARY:

Never Cross Dolly x 20

Some leg kicks x 10 each leg

Captain Thor x 4

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

2 Corinthians 12:15 — “I will most gladly spend and be spent for your souls.”

It’s good and right to spend ourselves to serve others.  To use our talents, gifts, energy, strength… to serve others and lay down our lives is why all those things were given to us.    We were not given those gifts to serve ourselves or exalt ourselves.  What a joy it is to be able to lay down our lives for —  our wife, children, employer, employees, family members, etc… What we have today is to be used for the good of others and not ourselves.

The Mobile Gym at RAW

THE SCENE: 72* Cloudy and 92%Humidity
F3 WELCOME & DISCLAIMER

Be careful I am not a professional

WARM-O-RAMA:

Lets get right to it!
THA-THANG:

  • 9 Stations with weights and exercises (1200 lbs and over 20 exercises to choose from)
  • Choose your station/exercise and go hard for 1 min
  • When timer goes off choose something heavy to carry up the parking lot and back
  • Rinse and repeat for 40 min

MARY:

COUNT-OFF & NAME-O-RAMA
@abscess @Aladdin @Bartman @Bueller @Cavalier @Crossbar @Frosty @I-Beam, @Manilow @Mayberry @Moses @Ratchet @Wall Ball, @Waxjob
CIRCLE OF TRUST/BOM:
Knowledge and Hard-work are important but Attitude is what makes you most successful!
MOLESKIN:
Special prayer for Lady Junk, Herbie, and Michael Silvey’s family (Wall Balls co worker killed in an car accident)
ANNOUNCEMENTS:

None mentioned

The Kraken Strikes Back

THE SCENE: Either low 70’s or upper 60’s not sure.  But it wasn’t humid and it felt good outside.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey around the outhouse

THA-THANG:

RAW style Kraken with CMUs.  8 cones in a circle.  Once you complete your current station, run a lap with your CMU around the circle to the next station.

  • Overhead Press x 50
  • Curls x 50
  • Tricep Press x 50
  • Blockies x 25
  • Squats x 50
  • Walking Lunge around the circle
  • V-up x 30
  • Alternating hand block merkins x 50
  • Upright Row x 50
  • Deltoid Raise x 50
  • Calf Raise x 50
  • Bear Crawl around the circle
  • Mr. Spectacular x 25
  • Blockey Hurley x 30
  • Side Lunge x 30
  • Colt 45’s

MARY:
No MARY at RAW

COUNT-OFF & NAME-O-RAMA
Wall Ball, Cavalier, Bartman

CIRCLE OF TRUST/BOM:
Be Thankful.   Simple concept – be thankful for the people and circumstances in your life.   We seem to be going through a particularly rough season of illness and disease within our PAX.  Be thankful for what you do have.

MOLESKIN:

ANNOUNCEMENTS:

Keep going, don’t give up. Plank destroyers for all!

THE SCENE: Nice balmy morning at the dog pound.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

 

THA-THANG:

Mossied over the the dock area.

rounding the parking lot stopping at every light pole we do the follow exersies. 1 per pole

  • plank destroyers
  • crabets
  • donkey kicks
  • mountain climbers
  • Freddy Mercurys
  • burpees
  • squat walkers
  • iron mikes
  • monkey humpers
  • peter parkers

COUNT-OFF & NAME-O-RAMA
11 HIMS made it happen today.
CIRCLE OF TRUST/BOM:
Thank you guys for coming and pushing me. This group keeps me aright in a busy and crazy life.
MOLESKIN:
hold me accountable to Q once a month at least.