Bartman – Page 30 – F3 Knoxville

Running with the Ducks

November 15, 2019 Nutmeg

THE SCENE: 38 Degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers
Side Straddle Hops
Baby Arm Circles
Tempo Squats
Tempo Merkins

THA-THANG:
Jog to the pond

At the pond, break up into 3 groups. Two groups will start at the same location and the 3rd group will start on the opposite side of the pond. The basis is a large Indian Run in groups.

Group 1 sprints towards Group 3. Meanwhile, Groups 2 and 3 start at the cones set up along the pond trail and do exercises at each cone. Once Group 1 catches Group 3, Group 3 then runs to catch Group 2… and so on.

10 Squats
10 Merkins
10 Lunges
10 Side Step Squats
10 American Hammers
10 Burpees
(Repeat above)

Jog back to the AO. Along the way, stop in a parking lot and do the following:

40 Calf Raises
Bernie midway
Jog back to curb
(Repeat above)

MARY:
Leg Crossovers and Burpees till 6:15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Isaiah 54:10 – “For the mountains may depart and the hills may be removed, but my steadfast love shall not depart from you, and my convenient of peace shall not be removed”.

As we go through each day with distractions, sporting events, kids, work, trials and temptations, etc…. we can find ourselves at the end of the week exhausted and looking back we did not spend anytime growing in our faith with the Lord. Things will fade away, but have the reminder that God is a constant steadfast love that will never go away. Set time aside to build others up and grow your faith each week.

MOLESKIN:
Pray for Booster’s daughter.
ANNOUNCEMENTS:

EMOM meets RAW

November 14, 2019 Bartman

THE SCENE: a nice warm 17 degrees

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the CMU pile to get CMUs

THA-THANG:
EMOM (Every Minute On the Minute) workout. Had a timer set for 10 one-minute intervals. Each time a new minute started we did the following: 5 merkins, 10 OH press, 15 cmu squats. We did 10 sets in 10 minutes…if you finish before the minute is up, that was your rest time. We used this same format for 2 more sets. Set 2: 5 flamingos, 10 hello dolly, 15 curls. 3rd set: 5 burpees, 10 clap merkins, 15 calf raises

MARY:

COUNT-OFF & NAME-O-RAMA
Tweet-E, Bartman

CIRCLE OF TRUST/BOM:
No official BOM. We had great conversation the entire workout…it was a 45 minute BOM!

MOLESKIN:
Doing 5 burpees, 10 merkins, 15 calf raises every minute for 10 minutes is hard!

ANNOUNCEMENTS:

November 13, 2019 La-Z-Boy

THE SCENE: Cold and Snowyish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Walked through the importance of cadence and how to call it.

SSH IC * 15
Merkins IC * 15
Imperial Walkers IC * 15

THA-THANG:
Mayberry took over

Partner Workout

50 pullups
50 Burpees
100 Merkins
100 V-Ups
200 Squats
200 gas pumpers
Alternate between SSH, Flamingos and Step ups

MARY:
I-Beam took over and showed us how to run the ab cycle.

Six Minutes Of Mary aka 6MOM	Routine, Mary	An abdominal #Routine of no specific composition as long as it promotes #TBQ. Inspired by psycho-killer with the 7-minute ab workout in Something About Mary.

COUNT-OFF & NAME-O-RAMA
14 strong
CIRCLE OF TRUST/BOM:
Junk delivered a great message that can be found here: https://f3knoxville.com/not-my-timing-but-yours/

Also, walked us through the importance of the BOM for our PAX. How the BOM is one of the biggest parts of F3 and shouldn’t be glossed over.
MOLESKIN:
Great turnout on a cold snowy day. We met at the Pav-A-Lon and had coffee brewing for coffeeteria at the end of the workout. Hardbody really brought donuts!!! Hopefully we demystified the Q and we’ll see a couple of guys jump on rotation.
ANNOUNCEMENTS:
Hardship Hill obstacles, 3rd F on 12/7

RAW – Tellier

October 26, 2019 La-Z-Boy

THE SCENE: Chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the Tennis Courts and back
THA-THANG:
Zachary Tellier WOD – Modify up w/ CMU

10 Burpees
25 Merkins
50 Lunges
100 BBS
150 Squats
5 rounds total, start with just Burpees and then add next exercise for each round. Ex. Round 3 is Burpees, Merkins and Lunges.
Flutters & Colt 45’s to finish

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Honoring this hero brings a great feeling of thankfulness. No matter if everything is going perfectly or not, I can absolutely be thankful for all the life I get to live.

https://www.fallenheroesproject.org/united-states/zachary-d-tellier/

MOLESKIN:

ANNOUNCEMENTS:

Billy Matterhorn VQ

October 22, 2019 Ramrod

THE SCENE: Dark and Rainy
F3 WELCOME & DISCLAIMER: Not a professional. First timer.
WARM-O-RAMA: Learned how to count with SSHs IC and did some Cherry Pickers IC for good measure.
THA-THANG:
Mosey to the base of the Matterhorn. 10 burpees. Pointed out stop line for the run. Mosey to Pavillion for Billy Madison Self-Study. Run from Pavillion to the base of Matterhorn and back. On return to the Pavillion, perform first exercise, then keep adding exercises with each subsequent lap.

Burpees x 10
American Hammer x 10
Merkins x 10
Box Cutter x 10
Flutter Kicks x 10
Star jacks x 10
Plank jacks x 10
Carolina Dry Docks x 10
Big Boy Crunches x 10
Diamond Merkins x 10

Mosey back to Dog Pound.

MARY:
More Merkins and some planks

COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
Carry one another’s burdens.
MOLESKIN:
Prayers for those struggling with addiction.
ANNOUNCEMENTS:
Brolympics coming up