F3 Knoxville

Tag: Bartman

Choices, choices…

THE SCENE: low 40s and rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Merkins x 10 IC
  • Squats x 10 IC
  • OYO stretches

THA-THANG:

Today’s workout was all about making choices.

  • Choice #1:   Work in the rain  -or-  Go to the pavalon.
    • Pavalon wins…begin to mosey
  • Stop at street for choice #2:  Burpee broad jump to speed bump  -or-  Inchworm merkin to speed bump.
    • Burpees won….BBJ to the speed hump
  • Choice #3 at bottom of Matterhorn.  How to get up Matterhorn:  Frontwards  -or-  Backwards.
    • Backwards won….Bernie Sanders up the hill
  • At the pavalon, began a descending ladder workout.  Trying my best to keep everyone dry on a nasty morning.
    • 10 Burpees
    • 9 Iron Mikes
    • 8 Thrust Merkins
    • 7 Side Crunch (each side)
    • 6 Decline Merkins
    • 5 Pull ups
    • 4 Single Leg Squats (each side)
    • 3 Dry Docks
    • 2 Knee ups
    • 1 Dive Bomber
      • We got through 1 round of the ladder before the putrid smell of some dead creature arrived.  First it was manageable, then it got worse, then Tank started dry heaving….time to go….audible…

 

  • Choice #4:  stay or go….GO!

 

  • Mosey to the bottom of Matterhorn and turn left into the parking lot
  • Choice #5:  11’s  -or-  Route 66
    • Route 66 won.  Dry Docks & Jump Squats around the parking lot Route 66 style
  • Choice #6:  Grass hill  -or-  Cement hill
    • Cement hill won:  mosey back to bottom section of parking lot.  Run the stairs & hill up to the rock by the restaurant.  At top and bottom of each run do 5 burpees, 5 merkins, 5 jump squats.   4 sets total.
  • Mosey back toward AO
  • Stop at the road for Choice #7:   Forward to the speed bump  -or-  Backward to the speed bump
    • Forward won….bear crawl to the speed bump
  • Continue back to AO and cash out with Ring of Fire Merkins

 

MARY:

COUNT-OFF & NAME-O-RAMA
Tank, Waxjob, Blue Cross, Flute Loop, Bowflex, Doubtfire, I-Beam, Bartman

CIRCLE OF TRUST/BOM:

Joshua 24:14-15.  Now fear the Lord and serve him with all faithfulness.  Throw away the gods your ancestors worshiped beyond the Euphrates River and in Egypt, and serve the Lord.  But if serving the Lord seems undesirable to you, then choose for yourselves this day whom you will serve, whether the gods your ancestors served beyond the Euphrates, or the gods of the Amorites, in whose land you are living.  But as for me and my household, we will serve the Lord.

Choices matter.  Make wise choices for you and your family today.

MOLESKIN:
Props to Waxjob for showing up early with his leaf blower to clean off the pavalon.  T-claps bro!

ANNOUNCEMENTS:

Station Work

THE SCENE: 45, clear, dark

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up was explaining the exercises

THA-THANG:
Seven stations in a circle.  Do 25 reps at each station, then run a lap around the outhouse.  Rinse and repeat while dropping 5 reps each circuit until your last circuit is 5 reps per station.

  1. KB Swing:  several size KBs
  2. Squat Press:  20# slam ball, 25# med ball.  Hold the ball, squat down and press it as high as you can throw it.
  3. Curls:  25# & 30# dumbbells
  4. Squats:  60# sandbags
  5. OH Press:  35# dumbbells, golden cmu
  6. Bent over rows:  barbells with 35# on one end
  7. Lunge:  35# weight plates.  Lunge out & back.

MARY:
none

COUNT-OFF & NAME-O-RAMA
I-Beam, Mayberry, Bueller, Junk, Swirlie, Tweet-E, Butters, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Spoke from Matthew 14.  The story of Jesus walking on water.  Prior to walking on water, Jesus told the disciples to get into a boat and go out on the sea.  Later on, while they were on the water a storm came up and they were afraid, then Jesus walked out to the boat and calmed the storm.   This mornings point was that the disciples did exactly as Jesus told them to do, yet they still encountered a storm.  Life is this way – Jesus told us the Christian life would be difficult.  Do not believe the lie that says storms only arise in your life because you are outside of the will of God.  Quite the contrary, storms are often the mark of a Christian following God’s commands.

MOLESKIN:

ANNOUNCEMENTS:

Legs Run Legs

THE SCENE: Cool and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Toy Soldiers
  • Cherry Pickers
  • BA Circles

THA-THANG:
Mosey to the East Field for 4 corners. Do an exercise at 1st corner, run a full lap. Perform Exercise at first corner, then run to second corner to perform exercise and then complete lap. Continue until you complete an exercise at each corner. Run a full lap, then continue exercises at each corner subtracting one exercise with each lap.

  • Dynamic Lung + Squat x 30
  • Curious Dolly x 30
  • Bobby Hurley x 30
  • BBS x 30

Burpee Over – Battle Buddy up. PAX 1 gets into a low plank position parallel with the midfield line, PAX 2 performs burpee and then jumps over PAX 1 and assumes low plank. Continue until both PAX reaches midfield.

Mosey to the cement bleachers for some 21’s. Super Mario’s and American Hammers.

MARY:
Gibbler led us in Boat/Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It’s important to remember what you’ve learned in the light when you’re in the darkness.
MOLESKIN:
ANNOUNCEMENTS:

25 Burpee Hill Races

THE SCENE: Post-rain wet goodness. ~55 degrees.
F3 WELCOME & DISCLAIMER
I am neither a professional trainer or preacher.  Grace is appreciated.
WARM-O-RAMA:
SSH, Cherry Pickers, High Knees, But-kickers, Split Merkins, Lunges
THA-THANG: 25 Burpee Hill Races

2 Hims race against each other doing 10 Burpees at top and bottom of adjacent staircases with a final 5 burpees at the top of a hill that is 100 Meters away.   The remaining HIM’s engage in other various torture techniques such as

  • Crab Walks 25 yards
  • Bear Crawls 25 yards
  • Matching Burpees that the racers are doing
  • Bernee 25 yards
  • Sprint 25 yards
  • Lunge 25 yards

When one group of two hims finish their race, the next group of two HIMs pulls a burpee variation ball from the basket of burpee variation balls and commences their race.  Once everyone has raced, then the whole group races against each other for one final round.

MARY:
Push the burpee bucket back to the AO by taking turns doing a crab walk push, bear crawl push, bernee cary, mosey, side straddle (both sides).  Finish up with a Jail break.

COUNT-OFF & NAME-O-RAMA

Welcome Spotter – new FNG!

CIRCLE OF TRUST/BOM:
Capability Judgement Conviction – Please watch how you are prone to be judgmental not only of your wives looks but also of her accomplishments and capabilities. You might be aware of your tendency to judge visually but not only should you reject this attitude of the heart but also the judgmental attitude of their accomplishments.  Do not fall prey to the enemies (and worlds) comparison games – It is the way of death.  Choose life in the way of forgiveness, grace, and love.

Summerized all to well by Bartmans joke:

A man comes home and says to his wife when he comes home from work – “I’ve been at work all day and come home and the house is a mess and the laundry is not done – What have you been doing all day?” – To which she replies, “You’ve been at work all day and yet we’re still not rich – What have you been doing all day?”

MOLESKIN:
Apologies to FNG Spotter for a very steep ramp up to the burpee learning curve.

ANNOUNCEMENTS:
Congratulations to Judge Judy and all those who competed in the F3 Olympics

Monster Mash

THE SCENE: Insert info
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Insert information about the workout.

  • Sometimes
  • bulleted
  • lists
  • are
  • handy.

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.