F3 Knoxville

Tag: Bartman

Prefon-two

THE SCENE:   upper 50’s

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo squat jumps x 10
  • Tempo merkins x 10
  • LBAC F/B x 10

THA-THANG:
Run laps around the track, stopping at the swinging bench for Thrust Merkins and at the tennis courts for Big Boy Situps.   Lap 1 = 10 reps;  Lap 2 = 9 reps…..all the way to Lap 10 = 1 rep.

Mosey to the playground for strength exercises

  • 10 pull ups / 10 step ups
  • 9 pull ups / 9 step ups
  • 8 pull ups / 8 step ups

MARY:
none

COUNT-OFF & NAME-O-RAMA
2:  Detention, Bartman

CIRCLE OF TRUST/BOM:
Talked about being a man for Christ and when we need to stand up for our faith.

MOLESKIN:
My first trip to the Equalizer!

ANNOUNCEMENTS:

pavalon

THE SCENE: slightly chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 15

T Merk IC x 10

T Squat IC x 10

Lil baby arm circles IC x 10

Cherry Pickers (with the short shorts on) IC x 7

Mosey
THA-THANG:
Insert information about the workout.

 

Lil merks and flutters at base of Maddercorn

  • Pavalon
  • 10 Pullups, 10 burpees, 10 BBS, then 9,8,7…..

Mosey to the tavern

5 turkish get up, 5 man makers at the top

Mosey back

MARY:
10 merkins OYO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sometimes life hands you what seems like a bad set of circumstances, but you must not get down and frustrated. Sometimes this bad situation is actually something good. A friend of mine received what was seemingly bad news, but now (not for sure) it seems like what was previously bad conditions are actually something better. So, roll with the punches life throws you filthy animals.

MOLESKIN:
Frosty smiled at the verrrry end
ANNOUNCEMENTS:
Hardship Hill

Convergenec on the 30th

High Voltage

THE SCENE: 40’s and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to where the boats used to be
  • SSH x 15
  • Merkins x 10
  • Mountain Climbers x 10
  • Windmills x 10
  • Mosey back to the AO

THA-THANG:
Menu of the following exercises and reps.  Use heaviest weight possible for each exercise.  Complete all 5 exercises then run to the outhouse and back.  Rinse & repeat AMRAP.

  • Burpees x 15
  • Colt 30s
  • Overhead Press x 20
  • Sumo squats x 20
  • Lawnmowers x 20 (each arm)

MARY:

  • W’s x 15
  • LBC x 15

COUNT-OFF & NAME-O-RAMA
9 strong:  La-Z-Boy, Aladdin, Bartman, Mayberry, Junk, Butters, Tailpipe, Kilowatt, Tweet-E

CIRCLE OF TRUST/BOM:

Kilowatt introduced us to what’s become and normal practice in the Charlotte, NC area – an extended BOM on Wednesday’s to open up and share what’s going on the PAX life.  Several HIMs opened up to share some of the trials they are walking through.

MOLESKIN:
Thanks to Kilowatt for posting with us the past week or two.  He co-Q’d the BOM yesterday so we voted him as the Q for today’s RAW.  Thanks for accepting the challenge Kilowatt!

ANNOUNCEMENTS:
Convergence workout this Saturday at the Asylum at 7:00 – all other AO’s closed.   3rd F event afterward at The Lookout.

Hardship Hill coming up May 18th.

It’s All Downhill

THE SCENE: upper 40’s but breezy – chilly until we got moving

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 5
  • Rockettes x 10
  • Burpees x 10
  • Tempo Squats x 10

THA-THANG:

  1. Indian run to the place the boats used to be
    • Iron Mikes at each light pole (route 66 style) around the parking lot to the marina sign.
  2. Matterhorn suicide
    • 5 cones in a line up the hill.  Bernie Sanders to each successive cone and do exercises written by the cone.  All exercises performed facing downhill.
      • 8-count body builders x 20
      • Lunges x 20 (each leg)
      • Shoulder taps x 20 (4 count)
      • Carolina Dry Docks x 20
      • Merkins x 20
  3. DORA 1-2-3
    • Small hill by the restaurant parking lot.  Partner A runs to top of hill and does 2 burpees while partner B does the exercises.  Then flapjack.
      • 100 Merkins
      • 200 Big boy situps
      • 300 Jump squats
  4. Indian run back to the AO

MARY:

  • Side crunch x 15
  • Hello Dolly x 20

COUNT-OFF & NAME-O-RAMA
16 strong:  Bowflex, Frosty, Aladdin, Sparky, Kilowatt, Tank, Blue Cross, Wagon Wheel, Waxjob, I-Beam, Toebox, Butters, Junk, Mayberry, Tweet-E, Bartman
CIRCLE OF TRUST/BOM:

As I’ve observed those around me lately – specifically male Christians – I have noticed a lot of passivity.  There is an old adage that goes something like this:  “Share the love of Jesus everywhere you go, and if necessary, use words”.  I understand the point this is trying to make, and we should be living in a way that others take notice.  However as Christian men, we should also be taking a stand for Christ – which means using words, debating/disagreeing when necessary.  I’m not suggesting we go around starting arguments, but we should definitely reject the passive approach and be steadfast in how we represent ourselves.  So often the Christian faith is seen as curling up in Jesus’ lap and getting coddled.  Yes, Jesus does offer rest to the weary and is a place of refuge when needed, but the example that Jesus set while on this earth was not that of someone in the fetal position…he was bold in his words, strong in his position, confident.  As men, I pray we are attuned to God’s word and are actively looking for opportunities to be bold for him.

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill is right around the corner, May 18th.   Join a team if you haven’t already.

DOG TURDS AND PICKLE POUNDERS

THE SCENE: Low 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tennessee Rockin Chair, Cherry Pickers, Good Mornings, SSHs
THA-THANG:
Mosey to strip center stairs and patio across street from campus, stopping for 10 Burpees along the way.  Form teams of 3..  P1 – Exercise, P2 – Run Stairs, P3 – (timer) runs “L” of parking lot.  When timer P returns, Ps rotate roles. Repeat until team goals reached.

Watch out for the pile of dog turds Onesie’s dog left in the parking lot!….. Goooooood boy.

  • Exercise Goals: 100 Burpee Squats, 200 Werkins, 300 Jump Squats
  • Mosey to Maple Street parking lot
  • 4 Corners – 2 Rounds, Reps of 50 round 1, 40 round 2.  Exercises were MCs, Hello Dollies, 6inch LBCs, and Pickle Pounders (strategically right by the road).

COUNT-OFF & NAME-O-RAMA
13 HIMs
CIRCLE OF TRUST/BOM:
Focused on one leadership trait we can learn from Christ’s example: Integrity.  Maintain it. Leaders who lose it, lose the trust of those being led. Constantly study your heart and compare actions to God’s instruction and Christ’s example.  A great resource from pastor John Piper: desiringgod.org
MOLESKIN:
Kudos to Spotter for making the Pre-Ruck.
ANNOUNCEMENTS:
3rd F