F3 Knoxville

Tag: Bartman

Fun Farm Friday

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Bartman, @pewpew
FNGs: None
COUNT: 6
WARMUP: bears, ssh, stretches

THE THANG:
Mosey around farm: stops for exercises
3 sets 7 – 8 – 9
Frog jump turn
Jump squat
Burpee tuck

3 sets
Broad jump turn
Inch worm merkin
Donkey kicks

2 sets 25
CDD
Merkins
Switch climbers

MARY: BBS, side crunches, gas pumpers

ANNOUNCEMENTS: none

COT: God is faithful

Burpee Mile With a Backlight

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, Aladdin, Red Ryder, Einstein, Bartman
FNGs: None
COUNT: 5
WARMUP: Yep

THE THANG: 3 burpees at each light pole around the Big Loop. Fellowship mosey in between light poles. There are 40 light poles, so we did 120 burpees per lap. We did two laps for 240 burpees. We then cashed out with 10 burpees to make it 250.

MARY: No time

ANNOUNCEMENTS: None came to mind

COT: Father Time catches up to everyone eventually, but make sure that he is out of breath when he finally catches you.

SMKD – Kraken for Breakfast

AO: the-farm
Q: La-Z-Boy (Zac Smith) , Junk (Sam Yoakum)
PAX: Bartman, Choir Boy, Mayberry, Einstein, Laettner
FNGs: None
COUNT: 7
WARMUP: Junk

SSH
Squats – Tempo
Merkins
Knoxville Cherry Pickers
Dry Docks

THE THANG: LZB

Mosey to B-Ball Courts for Suicides
Kraken – Stolen from Bartman on 8/4/2020

It was kind of like this:

Lap 1 exercises:

CMU lunge to sign & back
8-count body builder x 25
CMU deltoid raise x 50
CMU flutter kick (4ct) x 50
CMU goblet squat x 50
Spread eagle merkin x 50
CMU calf raise x 100
Nose wipers x 25

Lap 2 exercises:

Bear crawl around circle
CMU squat/press x 50
CMU overhead press x 50
CMU american hammer (4ct) x 50
Jump squats x 50
Diamond merkins x 50
Mountain climber (4ct) x 50
Shoulder taps (4ct) x 50

MARY: nah

ANNOUNCEMENTS: nah

COT: Junk

Colossians 3:23-24

“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving”.

Thanks for letting us share our SMKD journey with you guys

Follow that frisbee

AO: the-farm
Q: Lightweight
PAX: Aladdin, Choir Boy, Bartman, Madoff
FNGs: None
COUNT: 5
WARMUP:
Very special WARMUP

THE THANG:
Mosey to the causeway rail rows 25, 20, 15
15 Dips and 10 decline merkins at the large pavillion x 2
20 incline merkins
Mosey to the parking lot.
After buy-in (3 wmd merkins) pax rolls exercise dice and throws frisbee to see how many reps. Mosey to far cone and back to frisbee for exercise.
Round two we did 2 exercises per throw
Exercises:
Burpees
Crunches
Squats
Lunges
Ssh

MARY:
No time

ANNOUNCEMENTS:
Dad camp this weekend
Check out the q sources ao on Sunday mornings at 0600.

COT:
Everyone makes mistakes, turn them in to opportunities to learn

Battle buddy runs

AO: the-farm
Q: Aladdin
PAX: Aladdin, Bartman, Choir Boy, B’Gosh, Lightweight
FNGs: None
COUNT: 5
WARMUP: Yes

THE THANG: Battle buddy runs with exercises to advance.

MARY:

ANNOUNCEMENTS:

COT: