Bartman – Page 27 – F3 Knoxville

Rain = pavalon work

January 5, 2020 Bartman

THE SCENE: low 50’s, rain, wind. Pretty gloomish.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Mosey to 2 Rivers church
squats
merkins
this/that stretches

THA-THANG:

11’s: Decline merkins & thruster merkins
11’s: squat jumps & increasing timed wall sit
dips & crunches in increasing reps of 10

MARY:
N/a, lots of abs in the last exercise we did

COUNT-OFF & NAME-O-RAMA
5: Cosmo, Cornhole, Sparky, Mayberry, Bartman
CIRCLE OF TRUST/BOM:
“If you want to go fast, go alone; if you want to go far, go together.” Millions of people around the country are in the first week of their “get healthier” new year resolution…most of them will fizzle out over the next two weeks largely because they try to do it alone. I am thankful for the brotherhood and accountability of F3 and it’s ability to keep me from being a flash in the pan when it comes to fitness.

MOLESKIN:
Kind of an impromptu Q because of the rain. Thanks to the good folks at 2 Rivers Church for letting us use their covered areas so we could stay dry.

ANNOUNCEMENTS:

Krak-a-lak-en

December 31, 2019 Bartman

THE SCENE: upper 50’s. Warm & windy.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Side straddle hops
Squats
Rockettes

THA-THANG:
Kraken on the tennis courts. 8 cones set up. 2 rounds of exercises at each cone. Run a lap around the cones between exercises.

Lap1
- Diamond merkins x25
- Burpees x20
- Bear crawl around court
- Speed skaters x60 (30 per leg)
- Carolina Dry Docks x30
- Nose wipers x20
- Broad jump to center of circle and back
- Side straddle hop x50 (4ct)
Lap2
- Smurfjacks x30 (4ct)
- American hammers x25 (4ct)
- Squat jumps x50
- Pickle Pounders x30 (4ct)
- Monkey humpers x25 (4ct)
- Imperial walkers x25 (4ct)
- Iron mikes x25 (4ct)
- Calf raise x100

MARY:

Box cutters
Reverse crunches
v-up / roll-up

COUNT-OFF & NAME-O-RAMA
6 strong: Stripped, Choir Boy, Driftwood, Mouthwash, Snitch, Bartman

CIRCLE OF TRUST/BOM:
Just let the guys know how much I appreciate them and their attitude toward F3 workouts.

MOLESKIN:

ANNOUNCEMENTS:

Episode I was definitely the worst

December 28, 2019 Tank

THE SCENE: 50 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the island, SSH, Merkins, squats, plank jacks, tho and that’s and rockettes
THA-THANG:

mosey to the soccer field for a Star Wars episode workout. 9 episodes. Each episode has an exercise with a qty of 10. Do exercise and run to other sideline on the field. Repeat 3 times each episode. Episodes are… (i may be off some)

I – burpees (because it was the worst one of all 9 episodes, mainly because of Jar Jar Binks
II – Merkins
III – inch worms
IV – squat jumps
IIV – star jacks
V – BBS
VI – Burpees (because of the Ewoks)
VII- Merkins
VIII – shoulder tap Merkins
IX – ?

we stopped half way and came back to it later as it was getting boring.

Mosey to other side lot and did 7s with pull-up rows and shoulder tap Merkins.

mosey to bottom field. Jumped over the wooden barrier fence at each post all the way to the end. Balance beam after that for a 1/4 of it.

Mosey to circle on field. Ring of fire. Hold plank as one member of the pax runs around jumping over each other member. Do one Merkin and add one every time you get jumped. Total of 8 rounds.

mosey back and try to finish the episodes till time ends.

MARY:
Sparky led the group in some Ab exercises and some Peter Parkers
COUNT-OFF & NAME-O-RAMA
8 pax in attendance
CIRCLE OF TRUST/BOM:

“We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. And endurance develops strength of character, and character strengthens our confident hope of salvation.”

‭‭Romans‬ ‭5:3-4‬ ‭

MOLESKIN:
The Q has had a good run without an injury but alas, all good things must come to an end. This Q is writing this backblast with 600mg of ibuprofen and a muscle relaxer in him. I figured out that I would rather do 100 burpees with the pax than watch them work hard sidelined with a back injury. Coffeteria was great with everyone attending. ANNOUNCEMENTS:
New Years Party this Friday.

You’re on Q, oh and it’s your VQ

December 27, 2019 Tank

THE SCENE: Cool 40-42 degrees, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We got started with some SSH, Merkins, big arm circles, squats and cherry pickers
THA-THANG:
Since no one was signed up to Q and Training Wheels said he would take the first “ten” minutes, we moseyed over to the big flag. Since Training Wheels has never done a Seabiscuit before, we will call this a Training Biscuit. It is: Run one lap (1/4mile) then do 25 of each exercise below. Do two laps then exercises……three laps-exercises , then back to two-exercises. We all finished together with a mosey back to the AO. The exercises were 25 of each:

Merkins
Squats
Dips
Big boys/LBCs

MARY:
Bartman and Snitch led us in Box cutters, side crunches and flutters
COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
Training wheels talked about seeing the movie about Mr. Rogers with his wife last night. He shared with us about how Fred Rogers goal was to make every child feel special. TW was really looking for a group of men to be Christian leaders in Knoxville. He was very thankful for finding F3 and really wants to motivate us to become spiritual leaders.
MOLESKIN:
Not a lot of mumble chatter as there was a lot of running today. It’s hard to breathe and talk.
ANNOUNCEMENTS:
Prayers for sick kids and in laws to come to Jesus

DOUBLE QUARTER-POUNDER W/O CHEESE PLEASE.

December 14, 2019 Judge Judy

THE SCENE: Mid 40s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, LBACF, LBACB, CDD, TN Rockin Chair, Squats.
THA-THANG:
Mosey toward MRSA Field, stopping for a short bear crawl. At MRSA Field, perform the Double Quarter-Pounder (Run 25yd do 25 Merkins – Bernie back, Run 50 yds do 50 squats – Bernie back, Run 75yds do 75 Mountain Climbers – Bernie back, Run 100yds do 100 SSH – Bernie back, Repeat all for a total of two rounds.

Mosey to Field 2, continue running the 4 corners, stopping at corner 1 and 3 for 10 Jump Squats and Increasing 8ct BBs at comers 2 and 4.

Mosey to Rail Bars at water station: 11s – Pullups at station, Donkey Kicks at bottom.

Slowsy to playground for AMRAP: 5 Pullups, 10 Merkins, 15 dips

Mosey to bridge: PAX stack shoulder to shoulder holding Al Gores. Last man runs or traverses in any way he wishes to front. Continue in rotating fashion until bridge is crossed. We had some bear crawls, burpee broadjumps, lunges, ninja rolls (Waxjob), and more.

MARY:
Cosmo tortured the men while the Q gathered his cones on MRSA Field. Q returned and led about 2 minutes of Pickle Pounders, SSHs.
COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
Phillipians 4:7

The Q shared 5 practical steps that have helped him battle the “kaos” of life and cultivate an inner peace that surpasses understanding:

1. Surrender to total trust in Christ – this settles once and for all the ultimate question of where you will spend eternity.

2. Believe God’s sovereignty rules over all, including your life (all over the Bible). This removes any fear or anxiety about your life and what happens to you.

3. Trust the Lord to meet all of your needs. This eliminates all concerns with not having enough.

4. Maintain a clear conscience. This protects the inner peace that you have.

5. Accept the way God made you. This prevents the stress and anxiety of trying to change things beyond your control.

MOLESKIN:
N/A
ANNOUNCEMENTS:
Prayers for Mrs. Junk