F3 Knoxville

Tag: Bartman

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.

Take The High Road

THE SCENE: Somewhat cool, not too shabby
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Tempo Squats, Flutter Kicks (x50, hehe), Tempo Werkins, TN Rock’n Chair
THA-THANG:
1) Alligator Crawl 50 yards, 3 Double Burpees, Frog Jump 50 yards, 3 Double Burpees

2) Side Straddle Run parking lines across the entire large student lot

3) 11s at L shaped drive-thru: Squat Wall Jumps — Body Builders

4) 7s at same location: London Bridges — Donkey Kicks

5) 100 yard Sprints, 1st place calls Ab Ex after each sprint. We did American Hammers (x50) Freddie Mercuries (x50) and LBCs (x50)

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
17 men, 1 FNG: welcome “Mermaid!”
CIRCLE OF TRUST/BOM:
From a recent work experience of the Q :

Take the highroad when you receive harsh criticism undeservedly.  Often, after the other person realizes their error, it opens an awesome door to share the Gospel – the same grace and forgiveness that makes you as a believer tick.  Follow what God says about these situations: rich in kindness, slow to anger. Then let Him work through you.
MOLESKIN:

ANNOUNCEMENTS:

Route 66….kinda

THE SCENE: 68, very nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A poorly drawn map was shown for the warmup
THA-THANG:
Route 66 but there was more than 11 light poles.  Run to a light pole,  do 1 rep, run to the next pole and do 2 reps… keep adding 1 rep until you get to the next exercise and then start over at 1 rep and repeat.  The route covered most of the truck stop.  We did 2 laps.

  • Merkins
  • Squats
  • BBS
  • Calf raises

The last route was 1 rep or each of the 4 exercises at each pole and add a rep at each pole.  Think this one had 10 stops.

MARY:
Ring of fire merkins from 5 reps to 8 reps

Champ led us in flutter kicks

COUNT-OFF & NAME-O-RAMA

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.