F3 Knoxville

Tag: Bartman

A Moose what?

THE SCENE: 50s with shoooooooorrrt shorts
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15 IC

LBAC (Arm circles) Forward and Backward x 10 IC

Butt kickers and High Knees

30 sec OYO

Jabberin Jaw 30 sec

 

THA-THANG:

Teams of Two

W/ CMU Cycle AMRAP Squats, Curls, and Press while partner runs to end of the lot

 

At the end of the lot 20 merkins are done (then 18,16….)

Did some mary in there about halfway

Switched to BBS (NOT SQUATS) same as prior set

Some other baloney

CMUs put up and off to the tennis court

 

At this point, I had gone very far off my original plan, I said yes to the moment in the morning.

 

We proceeded to the exercises given by the PAX

Lunges, frog jumps, Tweet-Es exercise (EZ up?? get yo butt up without using your arms)

Hello Dollys at the very end with a lotttaaa eye contact

MARY:
She was in there
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
There’s a reason that we a have a tendency to notice and give our attention to certain things. For example, when I walk into a room, I do not begin to count the ceiling tiles, or the notches in the picture frames. We ascribe value to things around us. That being said, if something matters, you ought to pay attention to that. When it comes to people that I value, I have a tendency to ignore, or very passively pay attention to them. My challenge is to be better at the little things such as eye contact, providing feedback, actually listening and remembering what is being discussed. If you are not doing these little things not only are you not demonstrating that you value the other person, but you’re not embodying the virtuous values (Forthrightness, Compassion/Love, Graciousness, Gratitude… etc.)

 

Put down the project and ask someone how their day was…. you may be surprised what you find.

 

MOLESKIN:
Very Happy to be out there with you guys. Keep hustlin

 

Also, La-Z-Boy and Bartman are doing side bets before the workouts…. beware!
ANNOUNCEMENTS:
HH

RAW

THE SCENE:  low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Oyo stretch

THA-THANG:
Station work.  1 min at each station and then rotate.  All while jamming to 90s tunes.

  • Bent over row
  • KB swing
  • OH Press
  • Curls
  • Squats
  • Calf raise
  • Turkish getup
  • Derkin
  • Jump rope

MARY:

COUNT-OFF & NAME-O-RAMA

Tweet-E, Junk, Tailpipe, Cosmo, Wallball, Slugger, Peekaboo, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Don’t be lazy.  Take initiative and be a leader.

MOLESKIN:

ANNOUNCEMENTS:

11th Hour Repeat

THE SCENE: Plenty warm to work up a good sweat. Mostly clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

I picked up this Q approximately 11 hours before it started, so… repeating last week’s Wednesday Q from JUCO. No HIMs overlapping…

SSH x20 IC
8ct Body Builders x10 IC
Tempo Merkins x10 IC
Tempo Squats x10 IC
Crabettes x15 IC

THA-THANG:
Mosey to the base of [fill in official name of hill upon decision].

Split into 2 teams. Each team has an identical pile of exercise cards.
One extra-large size die with numbers 1,2,3.
One team rolls the die. That’s the number of laps up the hill and around the rock.
While that team runs the laps, other team works through the pile until laps completed.
When entire team returns from laps, other team rolls.
When pile is complete, set up a cone as a counter and start again.
See how many times each team can work through the pile.
Pile exercises:
15 Merkins
15 4-ct Monkey Humpers
10 Iron Mikes (each leg)
10 Squat Jumps
10 Burpees
20 Flutter Kicks
15 Carolina Dry Docks
20 BBS
20 4-ct Mtn Climbers

Mosey back to the AO, not stopping halfway for 15 4-ct Monkey Humpers. No public road…

MARY:
Hey! We have some time for Mary this time!
20x 4ct LBCs
15x Side Crunch IC (each side)

COUNT-OFF & NAME-O-RAMA
16 HIMs – Twice the number as last time for this workout.
CIRCLE OF TRUST/BOM:
“Don’t try to carry that dang thing by yourself!”. We’re trying to get the house ready to pack up. Lots of heavy things to lift and move. Sometimes I listen to that admonition from my M, sometimes I don’t (usually to my later regret). Whatever it is you’re trying to carry on your own, quit trying to carry that dang thing by yourself. Jesus said “Come to me all you who are weary and burdened and I will give you rest. Take my yoke upon you and learn from me.” He didn’t say “saddle” or “harness”. Those are for a single animal. The yoke is a shared burden. Two oxen work together. He’s not saying you should pick up his load instead of yours. He will pull alongside you, and teach you how to pull properly. He’s strong enough to pull any load.
MOLESKIN:
OK, we’re working on a name for the hill up to the rock… Stay tuned! Also, hybrid Coffeeteria and OTB weight workout at 10818 Sallings Rd this Saturday…
ANNOUNCEMENTS:
Hardship Hill coming soon – If you’re not registered, you should be! Abridged OEW benefit night Thursday 5/9.

A Lot of Work and a Little Fun

THE SCENE: mid 60’s & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Squats x 10
  • Tempo Merkins x 10
  • OYO stretches

THA-THANG:

  • 3 laps around the long island doing 10 reps of the following at each end (6 total sets)
    • Plankjack (4ct)
    • Single arm/leg/plank raise.   Don’t know the real name for these, but they’re good for your core!
    • Spread eagle merkins
  • Mosey to concrete bleachers
  • Elevators
    • R1 – 20 Derkins, run the hill
    • R2 – 20 Derkins, 20 single leg squats, run the hill
    • R3 – 20 Derkins, 20 single leg squats, 20 Incline merkins, run the hill
    • R4 – 20 Derkins, 20 single leg squats, 20 incline merkins, 20 squat jumps, run the hill
    • R5 – 20 single leg squats, 20 incline merkins, 20 squat jumps, run the hill
    • R6 – 20 incline merkins, 20 squat jumps, run the hill
    • R7 – 20 squat jumps, run the hill
  • Mosey (take a few steps) to the soccer field
  • DORAs.  Partner A does exercise, partner B run across soccer field & do 5 SSH.  Flapjack.
    • 200 Smurfjacks
    • 200 Shoulder taps
    • 200 Slutter kicks
  • Mosey to the far end of soccer field
  • Dizzy bat challenge
    • Each PAX takes a turn – must spin 10ish times around the bat and try to hit a ball off a tee
    • PAX alternate holding plank or Al Gore while their brother is spinning/batting
    • If you hit it:  PAX all run to the ball and do 5 burpees
    • If you miss:  PAX do 10 merkins
    • Rules of what to do on a hit/miss change at the Q’s discretion…

MARY:

none, out of time

COUNT-OFF & NAME-O-RAMA
11 strong:  La-Z-Boy, Tailpipe, Cornhole, Cosmo, Gibbler, Blacklung, Dreadlock, Stitches, Shooter, Swirlie, Bartman

CIRCLE OF TRUST/BOM:

Sometimes in life you hit a home run, and sometimes you strike out and fall on your face.  Celebrate the home runs.  When you strike out…pick yourself up, dust yourself off, and try even harder.

MOLESKIN:

ANNOUNCEMENTS:

Happy Birthday to Me

THE SCENE: low 60’s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry Pickers x 5
  • OYO stretches
  • Shock & Awe Burpees

THA-THANG:

  • Mosey to baby Everest for 11’s.  Starjacks at top / Diamond Merkins at bottom
  • Mosey to pavalon and do 3 sets of the following.  Run to the gate & back between each set.
    • 10 pullups
    • 20 dips
    • 30 squats
    • 20 step ups
    • 10 thrust merkins

MARY:

  • Side crunch x 15
  • Heels to heaven x 10
  • v-up, roll-up x 10

COUNT-OFF & NAME-O-RAMA
Stitches, Dreadlock, Junk, Mayberry, Tweet E, Aladdin, Mouthwash (FNG), Wagon Wheel, Ratchet, Bartman

CIRCLE OF TRUST/BOM:

Matthew 6:14-15  For if you forgive other people when they sin against you, your heavenly Father will also forgive you.  But if  you do not forgive others their sins, your Father will not forgive your sins.

MOLESKIN:
Birthday Q today – 41 today.

ANNOUNCEMENTS:
Hardship Hill