F3 Knoxville

Tag: Bartman

Dealer’s Pain

THE SCENE:

Cool, crisp fall morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop x20 IC

Baby arm circles (forward and backwards) x10 IC

THA-THANG:
Mosey to soccer field on Watt Rd

Circle up at center of field for the Deck Of Cards

  • ♥️ 8-count body builders IC
  • ♦️ 4-count flutter kicks IC
  • ♣️ Merkins IC
  • ♠️ Squats IC
  • Aces – 10
  • Face Cards – 10
  • Number Cards – value
  • Joker – 50yd wind sprints

Mosey to goal line

100 yard wind sprints – 25%, 50%, 75%, 100% x2

Lunge to midfield

Mosey to baseline

Mosey to AI

MARY:
Dealer’s choice

Freddie Mercury x20 IC

Bridge

Starfish crunches x10

Side crunches x10 each side

COUNT-OFF & NAME-O-RAMA
10 PAX and 1 FNG – Plink – Joseph Gimness
CIRCLE OF TRUST/BOM:
Ephesians 2:1-10
MOLESKIN:
Let “But God” sit with you today

The Dora Circuit

THE SCENE: Dog Pound 10/2/18, perfect weather

WELCOME AND DISCLAIMER
Warm UP:
SHH X20
Funky yoga stretches
10 Merkins
Partner up
The Dora Circuit
Partner 1 does exercise while partner 2 runs to cones. (50+- yards apart)
Dora #1
100 Merkins
200 squats
Move to next cone
Dora #2
50 inch worms
100 imperial walkers 3count
Dora #3
250 LBCs
100 Shoulder tap merkins
DORA #4
100 Squat jumps
100 curb dips
DORA #5
100 calf raises
100 merkins
Mosey back to AO
Mary: box cutters, hello Dolly’s and Peter Parkers

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sticking your neck out for what’s right.

I used an example of my wife stepping up and taking on several people that were not doing what was right. She was willing to put her neck out there and take on a lot of work, lose relationships and even have people talk bad about her even though she did nothing wrong.

Its tough to stand up sometimes when you know if you do it could cause heartache. But, we need to stand up for what’s right and not let bad things happen as we turn the other way. I was very proud of my wife and I learned that she is not afraid to put herself on the line for what’s right.
MOLESKIN:
Great to see all the still sore GoRuckers out there loosening up those muscles. Awesome job fellas!
ANNOUNCEMENTS:
F3 olympics coming up soon

Start Today

THE SCENE: 70 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH x 30 (IC)
-Burpees x 5 (OYO)
-Windmills x 15 (IC)
-Burpees x 5 (OYO)
-Cherry Pickers x 5 (OYO)
-Burpees x 5 (OYO0
THA-THANG:

    Mosey to Jucomanjaro stopping for some burpees along the way. More burpees at the bottom of the mountain. Mosey up a bit, stop for some Thrust-Merkins x 20 (IC), bear crawl up a bit more, 5 burpees, squats x 20 (IC), Bernie Sanders up a bit more, 5 burpees, mosey to the top for 5 more burpees, a quick breather and a little ab work. Mosey back to the bottom. Turn around and look back to the top. 5 double burpees, mosey up a bit, 5 double burpees, Mosey all the way to the top. Rest. Mosey back down and then to the AO start.  5 Double Burpees.

MARY:
-Hello Dollies x 20 (IC)
-Russian Twist x 20 (IC) called by Onesie
COUNT-OFF & NAME-O-RAMA
13 Pax
CIRCLE OF TRUST/BOM:
The very best time to plant a tree is 20 years ago. The second best time to plant a tree is today.  Take a moment today and reflect on something that you should have started already, big or small.  Saving for kid’s college, fixing a broken relationship, cleaning out the garage, developing a prayer life, etc.  Take the first step today.
MOLESKIN:
Two times up Jucomanjaro!!!!!!  Well done gentlemen.   Well done.

A Little Bit of Everything

THE SCENE:  upper 60’s & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 5
  • Side Straddle Hops x 20
  • Mountain Climbers x 20
  • This/That stretch

THA-THANG:

  1. Mosey to the walking track
    • Run the track Route 66 style.  Start with 1 Squat and 1 Big Boy at the first light pole.  Increase by one rep at each light pole.  Total of 15 poles….I think.
  2. Pick a battle buddy and wheelbarrow across the parking lot.  5 Merkins at each parking space line.  Switch at the end of the lot and come back the same way.
  3. Mosey to the end of the parking lot by the playground.  Descending ladder.  Run to the top of the hill by the bathrooms after each time down the ladder.
    • 10 Spread Eagle Merkins
    • 9 Squat Jumps
    • 8 Big Boys
    • 7 Plankjacks
    • 6 Iron Mikes
    • 5 Box Cutters
    • 4 Shoulder Taps
    • 3 Lunges
    • 2 Superman Swims
    • 1 Burpee
  4. Mosey back to the AO parking lot for some Pyramids
    • 25 Merkins, run to top of hill
    • 25 Merkins, 25 Big Boys, run to top of hill
    • 25 Merkins, 25 Big Boys, 25 Squats, run to top of hill

MARY:
No official Mary, but plenty of abs/core today.

COUNT-OFF & NAME-O-RAMA

Swirlie, Judge Judy, La-Z-Boy, Ratchet, Shameless (FNG), Shooter, Mayberry, Bartman

 

CIRCLE OF TRUST/BOM:
John chapter talks about sin – specifically about the ramifications of having sin in your life and how it affects your walk with Christ.  the Bible says that all sin committed in darkness will be brought into the light.  I shared about how my oldest son is struggling with adult sized sin for the first time as a 15 year old and how I am dealing with that.

MOLESKIN:
For the record, Frosty and Butters were there today too – but they walked around with backpacks on the whole time.   Something about getting ready for a 12 hour Go-Ruck tonight???

ANNOUNCEMENTS:
F3 Olympics coming up 11/3

11 x 11 x 7

THE SCENE: 60 – cool & nice

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • Tempo Squat x 10
  • This/that stretch

THA-THANG:

  1. Mosey to the parking lot by the trailers
    • 11’s.   Bear crawl back & forth across a couple of parking spaces.  Merkins at one end / Carolina Dry Docks at the other end.
  2. Mosey to the courtyard
    • 11’s.  Start at the bottom of one stairwell, then run up the stairs, down the sidewalk and down the next stairwell.  Squat Jumps at one end / Burpees at the other end.
  3. Mosey to the rock pile
    • 7’s (short on time).  Hold your rock & lunge back & forth across the road.  Goblet Squats at one end / Flamingos at the other end.

MARY:

  • Box Cutter x 20
  • Side Crunches x 10

COUNT-OFF & NAME-O-RAMA
7 strong:  Booster, Trolley, Snaggletooth, Sty, Judge Judy, 5k (FNG), Bartman

CIRCLE OF TRUST/BOM:
Read from Ephesians 5 regarding the relationship between a husband and wife.   Are you loving your wife like Christ loved His church?  Are you solid, stable & understanding?  Does your wife know you’ll be there when all else fails?

MOLESKIN:

ANNOUNCEMENTS: