F3 Knoxville

Tag: Bartman

10 reasons to get better on the last day of 2018

THE SCENE: warm…50!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 15
  • Tempo Squats x 10
  • Tempo Merkins x 10
  • Mosey across parking lot

THA-THANG:
New Year’s Eve countdown…..we knocked out the following:

 

MARY:

It was quick.  30 seconds of holding a low plank.

COUNT-OFF & NAME-O-RAMA
5 men:  Bagger, Pinkeye, Mr. Clean, 5K, Bartman

CIRCLE OF TRUST/BOM:
As I read through the Bible I am certain that the majority of men God used throughout history didn’t fully understand their circumstances or God’s plan at the time.  Some did.  I think Paul did, and Abraham, and Joseph, and probably King David.  Outside of a select few, the majority of “big names” in the Bible were simply faithful to God’s teachings and He used that faithfulness in a mighty way.  12/31 is a day we all tend to reflect back on the previous year.  What went right, what went wrong, are we where we thought we’d be in our career, lessons learned, etc, etc…  As you recall the past 12 months, remember that God’s plan to bring glory to himself has not faltered.  Regardless of the circumstances 2018 brought into your life, our job as Christian men is to be obedient to God’s word and his commands.  When we do this, we are doing the same thing that countless heroes of the faith have done before us….we are surrendering ourselves to Christ’s will and letting him take control.

MOLESKIN:

ANNOUNCEMENTS:

Those are a real thing?

THE SCENE: 37 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
IC 4ct Cherry pickers

IC 4ct SSH

IC 4ct Worlds Greatest Merkin
THA-THANG:
Mosey to Matterhorn IC 4ct Mountian climbers at the bottom

Mosey to the pav-a-lon

Battle Buddy up for Dora

  • 100 Burpee pull ups
  • 200 pistol squats
  • 200 hand stand push ups
  • 100 Turkish get ups
  • BB runs to the top of the hill

BBS-icide back down Matterhorn

Mosey to the AO

MARY:
Took care of her on the BBS-icide
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
BOM was given in route back to the AO so that I didn’t get all emo in the circle. I shared about my 99 year old grandfather who was admitted to the ER last night for a minor stroke.  As @La-z-boy said he was a true badass.

He was born in 1919 and immigrated from Italy through Ellis Island in 1928-9.  The family lived in south western PA and that is where he met my very Irish grandmother. He worked very hard to impress my great-grandmother and she did not want my grandmother to marry him because “all Italians carry knives”.  He was drafted into WWII and served in the Army Corps of Engineers in the Pacific theater.  While over seas and because they couldn’t loved ones back home where they were, he and his buddies would make jewelry for their significant others out of coins, airplane parts, and scrap metal and adding in shells, and items they found on the islands.  He survived the war, came home, and went to college on the GI bill.  He got a job at a bank starting in the mail room, and eventually worked his way up to president. They moved to FL when my mom was young because she had asthma and it the doctors told them to “move someplace warm”.  So he packed up his family and moved them around from extended family so my mom could have a better life.  He sacrificed for our country, for his wife, and for his kids.

He taught me to love Jesus.  He was one of the first men I always saw sing at church. (How many do you see not sinigning in church?)  He said “God have us a voice and we should use it to praise him”.

Through him I also have witnessed unconditional love.  He loved my grandmother like no love I have ever seen before. Through lots and lots of good times, some small bad times, and even as she suffered and lost the fight with Alzheimer’s.  He loved and served her like no other love ever. She passed in 2009, but he keeps right on loving her. I feel ashamed sometimes that I don’t treat my wife the same love, care, and service as he treated my grandmother.

Additionally, he also unconditionally loves my mom and uncle, and always gives them second chances even if he didn’t agree with their choices. He loves my sister, me, and his other grand kids, even though our life choices make him shake his head sometimes.  He loves my kids, his first great grandkids, and was so worried this year that his Christmas cards to them didn’t arrive in time.

When I asked him about his health routine he said it is to walk regularly; find things to occupy your mind; a beer for lunch everyday; a glass if red wine with dinner; and always be thankful.

He’s lived his whole life and I’ve never once heard him complain, grumble, brag about himself, or put himself first.  He is always smiling and joyful and always puts other first.

Granted I hope to live till I’m 99, but I really wish I could live with his same attitude.

MOLESKIN:
Go home love your wife, love your family, love others.  And be happy about it.

and as @Bartman pointed out, yes burpee-pull-ups are a real thing.

ANNOUNCEMENTS:
Prayers

– Wallball’s wife and baby

– Frosty’s wife’s ankle

– My grandfather

The 12 Stations of Christmas

THE SCENE: 33 Degrees with clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC) x 15, Moroccan Night Clubs (IC) x 10, Cherry Pickers (IC) x 10, Hand Release Merkins (OYO) x 10
THA-THANG:

Mosey to parking lot just north of AO and gather around the tree (light pole).  Everyone gets 12 presents (stations).  The PAX will perform the exercise at each station for 45 seconds. Every third station, QIC will call out an exercise that each PAX will do as a group for 45 seconds.  Should make at least through all exercise at least 2 times.

  1. Bicep Curls with CMU
  2. Flutter Kicks
  3. Overhead Press with CMU
  4. Big Boys
  5. Squats with CMU
  6. Freddie Mercury
  7. Triceps Extension with CMU
  8. Plank
  9. CMU Chest Press/Merkins
  10. LBCs
  11. CMU Pull Overs
  12. Star Crunches

Extras (Every Third Station)

  • SSH
  • Imperial Walkers
  • Burpees
  • Lap around parking lot
  • Mountain Climbers
  • Parking lot suicides
  • Alternating lunges

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
7 PAX strong today
CIRCLE OF TRUST/BOM:

As most of you know, I’m in the process of getting a new job and relocating.  It has been a very lengthy process with several hurdles along the way.  I find myself constantly thinking about it and wanting it to hurry up.  I basically wish my days away at times looking forward to the future because I’m not happy with my current work situation.  Be happy with what you have and don’t constantly wish for other things.  If you are always looking forward, you will not be able to enjoy the moment you have now.

Psalm 118:24 – This is the day that the Lord has made; let us rejoice and be glad in it.

MOLESKIN:
Safe travels to everyone for the holidays.
ANNOUNCEMENTS:

Modified “Murph” Q-nniversay

THE SCENE: 39 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
  • Side Straddle Hop (IC)
  • Sprints back and forth the parking lot
  • Arm & Tricep Stretches
  • Calf stretches on curb
  • Mosey

THA-THANG:

Lieutenant Michael Patrick “Murph” Murphy served our country in the Navy Seals.  He was awarded the Medal of Honor, Silver Star and Purple Heart.  He was killed in Afghanistan on June 28, 205 at the age of 29.  We did a modified version of the “Murph” workout in honor of him and so many other men and women who paid the ultimate sacrifice for our freedom.

  • 9/10 of a mile run
  • 1/3 of group did pull-ups, 1/3 did merkins, 1/3 did squats “Tabata-Style” for 20 seconds then 10 seconds to shift to next exercise
  • PAX switch from pull-ups, merkins & squats continuously for 15 minutes
  • 4/10 of a mile run back to AO
  • 6 sprints across the parking lot

MARY:

We did tons of Mary’s for 5 minutes during the song “Thrive” by the Casting Crowns

  • Big Boy Sit-ups (OYO)
  • Flutter Kicks (OYO)
  • Superman (OYO)
  • Little Baby Crunches (OYO)
  • Big Boy Sit-ups (OYO)

COUNT-OFF & NAME-O-RAMA

15 HIMS & 1 FNG, Bypass, were in the gloom:  Bagger, Bartman, Bypass, Cheatsheet, Detention, Doubtfire, Erector, Rocket, Snaggletooth, Spotter, Stye, Teller, Vagabond, Waxjob, and Booster

CIRCLE OF TRUST/BOM:

I want to thrive in everything I do…being a Dad and husband, friend, etc.  I want to help families battling cancer through my charity.  I want to know and share the Bible.  However, I feel like I’m barely staying above water in my life…I’m good but not great and I’m frustrated as a result!

Yesterday, I heard Thrive by the Casting Crowns TWICE.  After I heard it the first time, my mind kept racing and I didn’t know why.  After I heard it on the way back from the zoo, I realized what it was…I’m just surviving, not thriving!  I hope and pray you and your loved ones thrive in everything you do so we can make this world a better place for everyone!

Read these words and listen to this great song!  Blessings to you and your family this Christmas and always!

Just to know You and to make You known
We lift Your name on High
Shine like the sun made darkness run and hide
We know we were made for so much more
Than ordinary lives
It’s time for us to more than just survive
We were made to thrive

MOLESKIN:

It’s so awesome to see so many HIMs at JUCO! Let’s keep encouraging others to join us in the gloom to get better and support one another!

ANNOUNCEMENTS:

  • Remember the monthly challenge – 45 minutes of exercise outside of F3 equals 1 point for JUCO (or whatever AO is home for you)
  • 2nd F at Prinshop Beer Com this Wednesday at 6:00 p.m. (F3’s own Amazon is involved in this business located at 1532 Island Home Avenue)
  • Possible Wesley House F3 workout this Saturday – Check GroupMe or reach out to Doubtfire for updates

The pain train

  • THE SCENE: cool and misty
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    15 BLIMPS, 5 at either end of the parking lot and back to start point
    THA-THANG:
    Mosey to upper soccer field, start at one corner bear crawl to center field, then lunge to the other corner followed by 20 merkins, then back the other way ending with 40 merkins, and back again with 60 merkins.
  • Lap around the field
  • Start back at center field with 10 4ct iron mikes, burney Sanders across the field followed by 10 8ct body builders, then repeat this with 15 reps of each, then 20 reps. This evolution somehow broke cosmos calf muscle (which are the size of watermelons normally) so he was firemen carried from place to place from this point on.
  • Mosey to the concrete bleachers

20 decline wide grip merkins IC and 20 diamonds IC

  • Mosey to dooky hill

Crawl bear up the hill and complete 20 easy ups then run down and 20 4ct OH claps

X2

  • Mosey back to concrete bleachers

A second round of wide grip decline and diamond merkins

  • Mosey to AO

MARY:
we opted to stay dry and finish up with some ring of fire merkins and diamonds.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
I recently heard a statistic about Farragut high school that included the fact three students took their own lives in a single school year. I encouraged the PAX to daily challenge their kids to be different than most others in school and be kind to and stand up for their classmates who are being bullied.
ANNOUNCEMENTS: