F3 Knoxville

Tag: Bartman

I Love Hate You, Man

THE SCENE: 50 or so. Hot and muggy. Also really dark, because clouds and new moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20
Windmill x15
CMU Hop-Over x20 OYO
Cherry Picker x8 IC
Round-the-blocks Merkins (1 lap)
Pass-the-CMU 1 round each direction

THA-THANG:

Mosey down around the outhouse and back up by the grassy area.

Pair up, one PAX does traveling exercise, other does specified reps of stationary exercise, then goes to relieve traveling PAX wherever they are. Alternate between the two stationary exercises until time called, then move on to the next Travel/Stationary grouping

Traveling Stationary
Bear Crawl w/ CMU 20 Curls
20 Tri Ext.
Crab Walk w/ CMU 20 Merkins
20 Big Boy Situps
Farmer Carry 2 CMU 20 Squats
20 Carolina Dry Docks
Blockee Broad Jump 5 8-Count Body Builders
20 Tri Ext.

Once more around the outhouse, then back up to the AO

MARY:
Just enough time for 5 Pullover-situp-standup with CMU
COUNT-OFF & NAME-O-RAMA
12 Men today… All disciples I pray!
CIRCLE OF TRUST/BOM:
Just a practical word today for your health and those around you: wash your hands. 2.0 and half of her school are out sick….
MOLESKIN:
I planned on running this Q up on the soccer field across the street, but it was so dark I couldn’t see the cones when they were 10 feet away.
Oh well… Whatever kind of grass that is near the AO smells pretty nice. I guess it’s whatever they put on there to cover up the odor of the dog excrement…
Thanks to Mayberry for today’s title. Definitely appreciated the “I love hate you right now, Waxjob” toward the end of the beatdown.
ANNOUNCEMENTS:
Signup for Hardship Hill!!!! (YHC too)
The Project AO launch in Oak Ridge was today… Tell your friends!

Blessed CMU

THE SCENE: 45 deg. Foggy but not soggy.
F3 WELCOME & DISCLAIMER: Welcome + No pro + Free + Injury Mindfulness
WARM-O-RAMA:
SSH + Windmills + Cherry Pickers +
Partner up for some tough-mudder exercises https://www.instagram.com/p/BtQpsB-lkCl/:

  • Reverse Lunge (Iron mikeish) & Leg Lifts
  • Merkins & Claps
  • Plank & reverse Lunge

Blessed CMUs:
Enroute to CMU pile and mulch pile: Bear Crawls, Crab walks, Side Straddles, Kereeoke, Bernie, Zombie mosey.
Grab CMU take to Mulch pile.

Teams of Three do these:

  • Run over three mulch mounds with CMU as a relay – as other team member does SSH
  • Run over three mulch mounds with CMU as a relay – as other team member does Big Boy situps
  • Run over three mulch mounds with CMU as a relay – as other team member does SQUATS

Over at Sand Volley ball court.
Right arm CMU carry sprint Heisman Football Run across court.
Left arm CMU carry sprint Heisman Football Run across court.
Right arm CMU carry sprint Heisman Football Run across court.
Left arm CMU carry sprint Heisman Football Run across court.

Carry CMU to Soccer field.
100 Sprint from Goal to Goal on soccer field without CMU. 2X.

Back to AO.
MARY:

For this song  Lyrics https://www.google.com/search?q=david+crowder+I%27m+blessed+lyrics&oq=david+crowder+I%27m+blessed+lyrics&aqs=chrome..69i57.8416j0j4&sourceid=chrome&ie=UTF-8

Stay in a plank the whole song.
When he says “My God is able” put right arm to sky and back to plank.
When he says “My God is good” put left arm to sky and back to plank.
When he says Blessed or blessing do a merkin.
When he says The days of the week, cycle through Freddy Mercuruies ending with a High Leg lift to the Sky on “All day Sunday”.

COUNT-OFF & NAME-O-RAMA
13 HIMS.
CIRCLE OF TRUST/BOM:
In being at a funeral this past week, death was constantly on my mind. Be sure to count every breath and heart beat as a blessing. Rest assured they are numbered.

ANNOUNCEMENTS:
Congrats on The Oak Ridge Men getting a brand new AO up and running tomorrow!!! Can’t wait !! It’s gonna be awesome!

Heavy Metal

THE SCENE: 35 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Stretch OYO
  • Merkins x 10 IC
  • SSH x 20 IC
  • LBAC fwd/bkwd x 10 IC
  • Squats x 10 IC
  • Run a lap around the island

THA-THANG:
Grab something heavy and begin a slow mosey.  Weights consisted of Ratchet’s gas cans, several kettlebells, 30, 25, 20 lb dumbbells, and the golden cmu.  We moseyed for about 100-150 yards at a time around the park, stopping for 25 reps of the following exercises.

  • Burpees
  • Nose wipers
  • Squats
  • Gas pumpers
  • Curls
  • Dry Docks

Once we reached the paved hill by the bathrooms.  11’s….sort of.  We started out doing 11’s but then the QIC changed it to just 10 reps at the top and 10 reps at the bottom each time.  Merkins at the top, Squats at the bottom.   Each trip up the hill the PAX carried all the weight and were allowed to leave the lightest weight at the top of the hill.  We were done once we’d worked our way down to just a single 87lb gas can.   Probably 10 or 11 trips up and down the hill with the weight.

Mosey back to the AO with the weight.  Stop along the way for sets of 25 of the following:

  • Dips
  • American Hammers
  • Burpees

MARY:

  • Star Crunch x 10 IC
  • Heel ups x 10 IC

COUNT-OFF & NAME-O-RAMA
10 this morning:  La-Z-Boy, Mayberry, Toto, Cosmo, Cornhole, Gibbler, Judge Judy, Sparky, Wagon Wheel, Bartman

CIRCLE OF TRUST/BOM:
Don’t compare yourself to others.

MOLESKIN:

ANNOUNCEMENTS:
upcoming CSAUP at the Bomb Shelter

AMRAP Bowling

THE SCENE: 21 and brisk
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 26 IC

Group Mosey

SSH x 13 IC

Group Mosey

SSH x 6-7

Group Mosey
THA-THANG:
PAX took turns bowling for exercises. # of pins knocked down had a corresponding exercise. Each exercise performed by doing AMRAP for 2 minutes. Each exercise followed by a Mosey/Sprint/Striders combination. # of pins knocked down and corresponding exercises below:

0- Burpees

1- Squat Jumps

2- Squats

3- LBCs

4- BBSU

5- Carolina DD

6- Merkins

7- Superman’s

8- SSH

9- Mts. Climbers

The dreaded gutter ball/no pins knocked down was rolled twice… Brutal.

MARY:

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:
PAX encouraged to live out the AMRAP philosophy today as they loved their families, work, friends… go as hard as you can in all things!
MOLESKIN:
We prayed for Wall Ball and his wife and her pregnancy. 
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Push Yourself

THE SCENE: 30 degrees and clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC) x 20, Tempo Merkins (IC) x 10, Little Baby Arm Circles F & B (IC) x 10, Cherry Pickers (IC) x 10, Tempo Squats (IC) x 10, Flutter Kicks (IC) x 10
THA-THANG:

Dora Style Workout. Indian Run to CMU pile. Each team will get 1 CMU. Take CMU over towards the stadium.  Each exercise will be 200 reps.  The PAX not performing exercise will run up the hill and do 5 burpees and return to trade with other PAX. If a team finishes, start from the top and do it again. Exercises are:

  1. Curls
  2. Big Boys with CMU on chest
  3. Rows
  4. LBCs with CMU on chest
  5. Squats with CMU
  6. Flutter kicks holding CMU
  7. Overhead Press
  8. American Hammers with CMU
  9. Triceps Extension
  10. Leg raises holding CMU

(I don’t think anyone made it past squats today)

Indian run back to AO

MARY:

Hello Dolly (IC) x 10, Freddy Mercury (IC) x 10, American Hammers (IC) x 10

COUNT-OFF & NAME-O-RAMA
17 strong today!  Bonus points to Judge Judy for joining me on the ruck this morning!
CIRCLE OF TRUST/BOM:

My challenge to everyone this year to is to Get Comfortable Being Uncomfortable! Do this personally, physically, and spiritually.  For those who have never been on Q, take that next step and lead. If you have not been to other AOs for a workout, go to all the AOs. Try a Saturday workout which is an hour long or go the Burbs for a longer beatdown. Personally, talk to someone different at work or try to repair a fractured relationship. Spiritually, set a positive example for others and be a witness to someone who needs it (Jude Judy recently started a bible study group). We tend to be complacent and get in routines.  Break that routine and do something different this year.

MOLESKIN:
Prayer requests for Gump and his family as his wife recovers from surgery and son recovers from broken foot/leg.
ANNOUNCEMENTS:
CSAUP at Bomb Shelter on Saturday.  Wesley House workout Wednesday at 5pm