F3 Knoxville

Tag: Bartman

My Wife’s Birthday

AO: dogpound
Q: Madoff
PAX: Mayberry, Lightweight, Aladdin, Bartman, Einstein
FNGs: None
COUNT: 6
WARMUP:
20 SSH
20 Rockettes
20 TN Rocking Chairs
10 Tie Fighters Forward
10 Tie Fighters Backward
Mozy to Rockpile

THE THANG:
4x10reps (wait for 6 each round with a Plank)
Inch Worm Out – 2 Merkins – Inch Worm In – Imperial Walker
Together Run up hill 15 wide rail merkins and run down hill

4×10 reps each
L Sit Passover
L Sit Seesaw Press
Together Run up hill 15 wide rail merkins and run down hill

4×10 reps each
Kneeling Passover
Kneeling Seesaw Press
Together Run up hill 15 wide rail merkins and run down hill

11s
Step Ups with Rocks – Alt curls with static hold

MARY:
25 flutter kicks
10 suitcase crunches
Something Mayberry did
15 GA Cheerleaders

ANNOUNCEMENTS:

COT: read Jeremiah 29:11 and shared that birthdays are a good time to reflect on what’s been accomplished and what you want to still do. Also discussed that we tend to overestimate what we can accomplish is a short time and greatly underestimate what can be accomplished longer. So please look at any hardship through the lens of the last several years vs minutes, hours, or days. It will help you recognize that there’s a process happening and right now you might just be at a hard point.

Blackout Game

AO: the-farm
Q: Einstein
PAX: Lightweight, Bartman, Choir Boy, Aladdin, Einstein
FNGs: None
COUNT: 5
WARMUP:
SSH, Arm Circles, Cherry Pickers, Tempo squats and merkins, downward dog and cobra

THE THANG:
Divided into two teams
Roll a dice labeled with 0, 1, 1, 2, 2, 3
Whatever you roll, run that many light posts and do 20 ct of the exercises
Yes, if you roll the same number you keep doing it.
Win by completing each number.

Exercises
Rd 1 Suitcase, bench dips, squats, merkins
Rd 2 American Hammer, Box Jumps, Twinkle Toes, CDDs
Rd 3 Pickle Pounders, incline merkins, monkey Humpers, Georgia Cheerleaders

MARY:
No time

ANNOUNCEMENTS:
Escape Haw ridge

COT:
In a world full of randomness people overestimate their ability to predict events. Just when we think we have it figured out, something unexpected happens. How we handle ourselves in these moments is critical. You can either let it defeat you, or embrace that it’s God’s plan for you. Choosing God’s path will positively shape your character.

Jeremiah 29:11
For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.

Soccer field

AO: the-farm
Q: Gibbler
PAX: Einstein, Gibbler, I-Beam, Mayberry, Waxjob, Bartman
FNGs: None
COUNT: 6
WARMUP: lots of old man exercises to get warm

THE THANG: carrying weights doing chest and leg exercises on the turf fields and then partner work with easy ups and squats

Most of our time was really spent talking about who was the real Abe vigoda

MARY: mixed in between rounds of weight exercises

ANNOUNCEMENTS: Haw Ridge and Ice Bears with ROCO

COT: hebrews 4

An Obstacle Course of sorts

AO: dogpound
Q: Lightweight
PAX: Bartman, Pew-pew, Earmuffs (Dan Studt), Junk (Sam Yoakum), Madoff, Mayberry, Snitch (Cory Beilharz )
FNGs: None
COUNT: 8
WARMUP:
We did
THE THANG:
Course around the AO with different modes of travel.
At restaurant, run up hill, flamingos then super Mario to next cone, BBS then bear crawl to cone for merkins, short fellowship Mosey to curb for Rocky Balboas (Go Birds), crawl bear down the hill, Mosey to cone for inch worms with a merkin. 5 burpees and walk back to the start. Rinse and repeat.
MARY:
Knox 🍒
ANNOUNCEMENTS:
Tucker continues to make progress, keep him in your prayers.
COT:
Make a call or text to someone on your mind

Elevens Plus

AO: the-farm
Q: Einstein
PAX: Bartman, Lightweight, Choir Boy
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Arm Circles
Cherry Pickers
Tempo Squats

THE THANG:
11s
CDDS and Bobby Hurleys in the lot, with a bear crawl around the parking block between each set

Merkins and squats at the stairs, stopping for a 5x calf raise in between each set

Head to the pavilions for Bench Dips and Box Jumps, doing 3x pull ups between each set. Made it half way through.

MARY:
10x Suitcase in cadence

ANNOUNCEMENTS:
Forge coming up

COT:
Competence is how good you are when there is something to gain. Character is how good you are when there is nothing to gain. People will reward you for competence. But people will only love you for your character.”