F3 Knoxville

Tag: Bartman

JUCO Birthday Q

THE SCENE: JUCO AO, comfortable low 40’s temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 Peter Parker, 15 mountain climbers, 10 Tempo Merkins, 15 Moroccan Night Club, 10 tempo squat, 10 windmill
THA-THANG:

Mosey toward the grassy hill (Bartman, what was it called again?) near the maintenance building for some hill work.  Starting from the opposite side of the road:

  • 20 merkins at the bottom
  • bear crawl to the edge of the hill and run up the hill
  • 20 squats at the top and mosey down
  • Repeat and then mary until the 6 is done
  • Do 2 more rounds with diamond merkins and sumo squats as the exercises.
  • One more round with 10 burpees at the bottom and 10 lunges each leg at the top

Mosey to the hand rails on the edge of campus for some more fun.

  • 20 lunges, run to the edge of the parking lot and back
  • 10 burpees, run to the edge of the parking lot and back
  • 10 supine pull-ups, run to the edge of the parking lot and back
  • Mary until the 6 is done
  • 20 box jumps, run to the edge of the parking lot and back
  • 20 dips, run to the edge of the parking lot and back
  • 15 supine pull-ups, run to the edge of the parking lot and back
  • Mosey back to shovel flag
    MARY:
    Circle up for some ring of fire hand clap merkins.  All PAX hold plank as each person completes 1 merkin around the circle, then 2 hand clap merkins, and then 5 hand clamp merkins all together.
    COUNT-OFF & NAME-O-RAMA
    20 PAX at the AO this morning!
    CIRCLE OF TRUST/BOM:
    Lead by example.  I have had similar WORDs before, but this one seems to stay on my mind a lot.  Raising kids can be difficult especially considering the impact that we have on them with the way we act in our lives.  Arguing is a big topic in the Erector household with my 6 year old boy right now.  I caught myself yesterday telling him to stop arguing to which he responded “I am not arguing” and then I said “Yes you are!”.  What did I just do?  I argued about him arguing.  So there I go leading by showing my son how to argue.  Sort of the opposite affect that YHC intended.  Remember how impactful you can be with even the small things in your day-to-day.  Do your best to lead by example and look to Jesus as the ultimate example to follow in life.
    MOLESKIN:
    What a way to start off my birthday surrounded by a great group of HIMs early in the morning!  Thanks to all who attended.  See you in the gloom!
    ANNOUNCEMENTS:
  • None today (forgot to ask!)

2018 misery in review

THE SCENE: Mid 40’s … clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Picker IC (x10)
SSH IC (x15) but we did 16 because I forgot to stop.
Rockettees IC (x20)
Hand Release Merkins OYO (x15)
Groiner IC (x10)
Burpees OYO (x10) with 5 overhead claps between each.

Mosey to playground… duck walk across bridge on the way (compliments of Bartman)

30 pull-ups & 30 American Hammers any way you get them in.

THA-THANG:

1. modified 4 corners on half soccer field (compliments of Gibbler)

corner 1: squats 2: BBS 3: lunges 4: CDD. go to each corner through the center where 2 burpees are needed to continue. Repeat twice 1st time with 20 reps second time with 10.

2. Bear Crawl Ring of Fire on the center circle (Compliments of Cosmo)
1. 360 degrees of bear crawl with 10 merkins 2. 180 of boo boo bear crawl with 10 werkins. 3. repeat with other leg. 4. 180 degrees of crawl bear with 10 derkins.

3. quarter pounder – no cheese (compliments of Woodshack)

4. wheel barrow and fireman carry (compliments of Bartman)

battle buddy up – wheel barrow across parking lot for 5 spaces then 5 merkins. switch positions. Continue across lot. Return leg is fireman carry back. switch positions Half way back.

5. 11s on dog poop hill (compliments of Butters)

crawl bear up dog poop hill with easy ups at the top and squat jumps at the bottom (2 overhead hand claps between each rep).

MARY:
Boat/Canoe

Peter Parkers IC (x10)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I heard a story of a guy recently who was watching his car being stolen on a cold morning when he had left it running outside to warm up. He noticed the car being driven away through a window and out of instinct chased the guy down. The thief, being cold and disoriented, couldn’t put the car in park and eventually stopped the car but didn’t run away. The owner of the car after regaining possession of the vehicle saw the thief and rather than anger had felt pity for him. He was poor, homeless, delirious, cold and unable to think clearly. The story ended with with the car owner driving the thief to a shelter where he could get his needs met.

It took a week of this stewing inside my mind to realize how much this mirrored the Christmas story. God, rather than anger, had mercy, even when we were yet his enemy. Also, I consider the many times I look at people in anger instead of compassion.  Jesus said, “forgive them for they know not what they do.” Do I consider people as those who are suffering and lost?

MOLESKIN:

ANNOUNCEMENTS:

Bad Customer Service

THE SCENE: Somewhere in the 50s… Rain sort of tapering off… Maybe?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Hindurkins x10 IC
Cossack Squats x20 IC
TN Rocking Chair x15 IC
Travoltas x10 each arm IC

THA-THANG:
Insert information about the workout.
Everyone retrieves one 2-hand pee rock and two 1-hand pee rocks. Leave 2-hand pee rocks at the “service desk”
Time to try to return those crappy Christmas gifts, but of course you have no receipt!
Split into three lines, about 15yd from the “service desk”.
First man in line grovels to the desk (bear crawl w/ 2 1-hand rocks or snowplow w/ 2-hand)
Leave “gift” at the desk, but you get the runaround since you have no receipt (run around the outhouse)
Return to the desk to pick up your exchange (swap 2-hand for 1-hand or vice-versa)
Go to the back of your line and start doing the next exercise in the list.

2-Hand Exercises:
Curls
Blockees
Pullovers
Tri Extension

1-Hand Exercises
Flys
Woodcutters
Lateral Raises
Rocky Marciano

MARY:
Stood in line for too long!
COUNT-OFF & NAME-O-RAMA
11 strong… Well, 10 strong and 1 weak. Trying to fight off a cold…
CIRCLE OF TRUST/BOM:
So we probably all got at least one crappy gift this Christmas. But remember to thank God for his unspeakable gift – Never the wrong size, needed by all.
2 Cor. 9:15 – Thanks be to God for his inexpressible gift!

MOLESKIN:
Left an alternate Q in chalk up at the Pavalon in case it was more rainy… We’ll give that one a go next time!
ANNOUNCEMENTS:
Prayers for Mayberry’s Grandfathers – both in the hospital.

Nothing Fancy – just grind it out

THE SCENE: upper 40s and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • Outhouse mosey

THA-THANG:

  • CMU workout today.  Menu was written on the ground.  PAX worked through the entire list 5 times.
    • Round 1 = 25 reps
    • Round 2 = 15 reps
    • Round 3 = 10 reps
    • Round 4 = 5 reps
    • Round 5 = 5 reps
  • Menu consisting of the following items
    • Blockies
    • Curls
    • Bent over rows (each arm)
    • Squat Press
    • Kettlebell Swing
    • Nose Wipers
    • Calf Raises
    • V-up/roll-up
    • Outhouse run

MARY:
N/A – plenty of abs in the main workout

COUNT-OFF & NAME-O-RAMA
9 strong!  Farva, Swirlie, Mayberry, Butters, La-Z-Boy, Doubtfire, Frosty, Cavalier (FNG), Bartman

CIRCLE OF TRUST/BOM:

One good thing about Qing yesterday and having no repeat PAX today….I can recycle the BOM!  It’s still applicable!

We talked about resolutions for the new year.  New year’s day is a good time to reflect on the past year and put plans in place to make yourself better in the coming year.  2 Corinthians 5:17 says that anyone who is in Christ is a new creation; old things have passed away and new things have come.  This is refreshing to hear as we begin a new year.  We all have parts of 2018 we’d like to forget.  I challenged the PAX today to center their resolutions around being more like Christ in 2019.  If we draw closer to Christ and become more and more like him each day, the “normal” resolutions of physical fitness, time management, diet, fiscal responsibility, etc. will take care of themselves.

MOLESKIN:

ANNOUNCEMENTS:

New Year at the Pound

THE SCENE: warm…almost 50!   Jan 1st??

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • Tempo Squats x 10

THA-THANG:

  1. Mosey to Matterhorn
    • Ascend Matterhorn by alternating 10 broad jumps, 10 lunges
  2. Mosey to Pavalon
    • 10 rounds of the following:  5 pullups, 10 derkins, 20 squats, run to gate
    • 5 rounds of the following:  5 v-up/roll-up, 10 big boys, 20 flutter kicks
  3. Mosey back to the AO

MARY:
Mary was baked into the workout!

COUNT-OFF & NAME-O-RAMA
3 new year HIMs:   Frenchie, Wagon Wheel, Bartman

CIRCLE OF TRUST/BOM:

No suprise, with it being January 1st we talked about resolutions for the new year.  New year’s day is a good time to reflect on the past year and put plans in place to make yourself better in the coming year.  2 Corinthians 5:17 says that anyone who is in Christ is a new creation; old things have passed away and new things have come.  This is refreshing to hear as we begin a new year.  We all have parts of 2018 we’d like to forget.  I challenged the PAX today to center their resolutions around being more like Christ in 2019.  If we draw closer to Christ and become more and more like him each day, the “normal” resolutions of physical fitness, time management, diet, fiscal responsibility, etc. will take care of themselves.

MOLESKIN:

ANNOUNCEMENTS: