F3 Knoxville

Tag: Bartman

Monday runday

THE SCENE: 46
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 mile mosey
THA-THANG:
Coupons on hand:

60# bag x 3

90# bag

40# bag

Carry all bags and straps to soccer field.   Lash the 40# and 60# bags together.

Drag the sandbag to midfield as fast as possible, drop the bag and sprint to end line.  Jog/ walk back to midfield and drag the sandbag back to the beginning.   Rotate to the next bag and repeat.

Mosey another lap and carry the sandbags back to the ao

MARY:
Insert information about any additional post-THANG work (if applicable).
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.

Embrace the Challenge

Embrace the Challenge

THE SCENE:Oh the weather outside is weather…

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 20

Cherry Pickers IC x 4

Randomly selected 2 HIMs to lead 10 minutes of the Q. (Yes, it was random @Cavelier, you selected my favorite number so it was out of my hands)

THA-THANG:

Evolution #1: @Wallball

Run slow, then run fast, recover

@Butters arrived on the run, he accepted 10 minutes of the Q.

Grab the gear and mosey to MRSA field 1

Evolution #2: @Wallball

The Frenchman’s charge + 50 Gorilla Humpers at each end

Evolution #3 @Wallball – 28 minutes up to this point

Split into 2 teams.

1 man strap into a ruck towing 90-100# sandbags, bear crawl to light, drop it and run to mid field, running summersault, run back, strap in and Berne back. Tag out.

PAX alternates between merkins, big boys, Squats, flutters. (20ea)

Evolution 4: @Cavelier – 10 minutes

Side shuffle the lines off the end line and goalie box, sprint to mid field along sideline, lunge to true mid, 5 burpees, lunge to other sideline. Rinse and repeat sprints and shuffles.

LBCs at midfield, back to true mid for 10 more burpees, somehow we made it back to the baseline but I don’t remember how

Evolution 5: @Waxjob (10 minutes)

Indian PAX hurdle the field (jump over planking PAX, full field)

15 pickle pounders

Bear crawl Slalom back to other end line

Evolution 6: @Butters (10 minutes)

PAX plank shoulder to shoulder, pull through sandbags and rucks from one end to the other. Reverse and repeat.

7’s to mid field 8 count body builders and diamond Merkins

MARY: (2 minutes)

Bust it back to the AO. Made it with 7 seconds to spare.

COUNT-OFF & NAME-O-RAMA

Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!

CIRCLE OF TRUST/BOM:

I have been challenged at work recently with an expectation additional leadership. Basically, have to figure out what I need to be doing on the fly. I have come to see the correlation of this to life in general. We say a lot: “Embrace the suck” but we should also include “Embrace the challenge”. Today’s PAX embraced the challenges that were thrown at them and excelled. HUGE shout out to everyone for encouraging those thrust into these positions this morning.

MOLESKIN:

Praise for prayers answered:

Waxjob has a contract on his house!!!

My father has had some heart trouble recently and we got some good news this week. Diagnosis isn’t as dire as originally suspected but still serious. Thanks to all the prayer warriors, it was drastically impactful and immensely appreciated.

Prayers needed:

Family that @Bartman works with had an unexpected death in the family. It’s hard to lose someone but especially hard when that family should have had a much longer time with them.

Waxjob needs a place to live for a month. If you know anyone that can rent a spot for a month, let him know.

ANNOUNCEMENTS:

Hardship Hill is coming up. Team Dog Bite is ready to get after it.

Maundy Thursday Montage

THE SCENE: 60 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 10
  • Cherry Pickers x 6
  • Circle of burpees

THA-THANG:

  • Indian run to where the boats used to be
  • Paula Abdul the length of two light poles.  Bear crawl forward 2 parking spaces, do 10 merkins.  Bear crawl backward 1 parking space, do 10 squats.  Rinse/repeat until you reach the 2nd light pole.
  • Mosey to the bottom of the stairs on long island.
  • Iron Mike countdown.  Start at the bottom of the stairs with 10 iron mikes (each leg), then run up the stairs, up the hill to the rock and do 9 iron mikes.  Run back down, do 8…run back to top, do 7.  Rinse/repeat until you work all the way down to 1.
  • Mosey to the Matterhorn.
  • Sprint to the 1st light pole, do 10 squats and 10 derkins.  Bernie Sanders to 2nd light pole, do 10 squats and 10 derkins.
  • Slowsey to the bottom of Matterhorn & indian run back to the AO

MARY:

  • LBC x 25
  • Box cutters x 20

COUNT-OFF & NAME-O-RAMA
16 strong:  Toto, Snitch, Toebox, Trolley, Peek-a-boo, La-Z-Boy, Frosty, Butters, Flute Loop, Sparky, Abacus, Hot Tub, Dreadlock (FNG), Stitches (FNG), Ratchet, Bartman

CIRCLE OF TRUST/BOM:
Talked about the meaning of Maundy Thursday and what an important day it is.

MOLESKIN:

ANNOUNCEMENTS:

Baptism: What Are You Waiting 4?

THE SCENE: 44
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10, Cherry Pickers x 10, Burpees x 10
THA-THANG:
This was a 4 Corners (C1,2,3,4) Jubilee, using three different parking lots

  • Parking Lot 1: Merkins C1x50, C2x40, C3x30, C4x20 – brutal
  • Parking Lot 2: Squats C1x50, C2x40, C3x30, C4x20
  • Parking Lot 3: Tricep Extensions C1x50, C2x40, C3x30, C4x20. While half were doing triceps, other half did curls using the bars then groups switched
  • Parking Lot 2: Monkey Humpers C1x50, C2x40, C3x30, C4x20

MARY:
4 Corner Abs @Parking Lot 1:  C1 Mountain Climbers x50, C2 Hello Dollies x 50, C3 6inch LBCs x 50,  C4 Pickle Pounders x 50.  Repeat at reps of x40 (most made it to C3 before time ran out).
COUNT-OFF & NAME-O-RAMA 16 Strong.

CIRCLE OF TRUST/BOM:
Today was my earthly birthday but I wanted to share what was on my mind, my spiritual birthday, the day I was baptized, November 14, 2010. My earthly birthday doesnt even compare in importance.  I came to Christ late in life, a result of a string of different events, having a Godly wife, surrounding myself with Godly men and mentors, and reading the Gospel. I know Chrostians who have never been baptized, usually they claim it doesn’t save (true, faith does), they just have never gotten around to it, or ask why it matters.  i shared two crucial reasons why baptism is really importantt and does matter: 1) Jesus commands it in Matthew 28 (need I say more?) and 2) it is a symbol of our unity with him in his death and resurrection, a public profession that you are on his team.  if you are a believer and have never been baptized, what are you waiting for?
MOLESKIN:
Some guys really got into the pickle pounders.  Disturbing.
ANNOUNCEMENTS:
Real Men meeting later with Captain Crunch

Hill Sprints Suck

THE SCENE: 64 and still.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx20 IC
Cherry Pickers x5 IC Junk speed
Hipper Snappers – 4 count IC ready position, 1) left 2) right 3) jump
Merkins x10 IC
LBAC forward x10, reverse x10
THA-THANG:
BATTLE BUDDY UP
1 CMU per pair, head to the matterhorn
– guy running carries the CMU, other guy skips
– Incans x10 oyo at the light poles
Hill Sprints (group Dora)
A] At the light pole – all w/ CMU
1) 100 Carolina Dry Docks
2) 200 Sumo Squats
3) 300 Curls
4) 200 Tri
5) 100 Clean and Press
B] Group Downhill sprint – leave on “go”
– first guy down gets to head back up oyo
– everyone else does 10 Merkins then goes
– once partner is up Rocky Balboa til the 6 gets there
Switch partners, Rinse and repeat
1/2 way through reps stopped for Mary
20LBC IC
20 Hello dolly IC
FLIP THE NARRATIVE
CMUS to the bottom of the hill, now sprints are uphill and reps are at the speed hump
Mosey back. Incans at light poles again
COUNT-OFF & NAME-O-RAMA
Junk, Mayberry, Frosty, I-beam, Raindrop, Tweetee, Wagon Wheel, Sparky, Snitch, Bartman
CIRCLE OF TRUST/BOM:
It’s easy in life to get going  so fast it feels like we’re running downhill. If you remember as a kid running down a hill that was too steep where your legs are moving so fast that if you stopped you knew you would fall and tumble the rest away. Sometimes when running at that pace we get to where we are actually racing the people that we are running alongside, often times chasing the wrong things and filling our lives with too much stuff all the while trying to keep up and “win” the crazy race.
Sometimes we don’t even realize what’s happening as life gets tougher – relationally, work, self esteem, insecurity, true loss. Whatever the reason we find ourselves suddenly running uphill: resistance, reduced speed, aching to be done. The challenge I would propose is to consider whether you still run the uphill times like a race or do you Try to skip them and keep running downhill? Do you set yourself to work hard or just to survive? Do you seek to learn something, to get better – or do you just dwell in the misery longing for it to be over?
MOLESKIN:
I tore my plantar fascia (on the bottom of my foot) a couple weeks ago during an OTB that was truly incredibly stupid. It had been feeling good the last few days so I had envisioned competing, perhaps even winning one or two of the downhill sprints. 5 minutes into the beatdown today it rose up and let me know it was there. So I had to pace myself on the downhill which I don’t like to do. Because of that, I ended up pushing myself harder on the uphills than I normally would. All part of prepping for the BOM I guess. My conclusion:  I need to push myself on the uphills more often.
ANNOUNCEMENTS:
Tweet-ee has lost three people from his recovery program to overdose in the last few weeks. We spent time in prayer for their families, for all of those in recovery, and especially for those in denial