F3 Knoxville

Tag: Bartman

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.

Trick or Treat

THE SCENE: Clear & 40

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry Picker x 5
  • Mountain Climbers x 20
  • LBAC x 10 each direction
  • OYO Stretches

THA-THANG:
It’s time to Trick or Treat!   QIC had index cards in hand – each card had a Trick exercise and a Treat exercise listed.  PAX blindly chose “Trick” or “Treat” and then we did that exercise

  1. Warm Up Circle – TREAT
    • Shock & Awe Burpees.   10 Burpees, 9 Burpees, 8 Burpees….. all the way down to 1 Burpee
  2. Pee Rocks – TRICK
    • Pee Rock Inchworm Merkin.  Grab a rock and slide it forward…do a merkin on the rock…then walk your feet up to the rock.   Rinse & Repeat the length of the parking spaces and back to the start line.
  3. Baby Everest – TRICK was chosen but we quickly audibled and did the TREAT
    • TRICK:  backward bear crawl up the hill x 5.   Dumb idea…we could barely do it once….audible…
    • TREAT:  7’s on the hill.  Thrust Merkins at top – Starjacks at bottom
  4. Long Island – TREAT
    • 3 laps around the island.  At each end of the island do increasing reps of burpees:  3,6,9,12,15,18.  Time ran out…we didn’t make it past 12.

MARY:

  • TREAT
    • Captain Thor
    • Side Crunch x 10
    • Pickle Pounder x 15

COUNT-OFF & NAME-O-RAMA
12 brothers.   Tweet-E, Bueller, Wallball, Bluecross, Tonka, Ribbed, Waxjob, Podium, Judge Judy, Mayberry, Tank, Bartman

CIRCLE OF TRUST/BOM:
Is your Christian walk a cruise ship or a war ship?   It is so easy to slip into complacency and comfort as a Christian in America.  The Bible continually tells us we are at war with the evil one – our lives should reflect this.  On a cruise ship the captain is the head entertainer, on a war ship the captain leads us into battle.  On a cruise ship the crew is there to meet your needs, on a war ship you are expected to hold up your brothers up and hold them accountable.  A cruise ship docks when the war begins, a war ship sails headlong into battle.  As men we should all have a warship mentality – Christ promised us this life would be tough if we chose to follow him.  I pray that you find your strength in Christ as you put on Gods armor and go headlong into battle each day.

MOLESKIN:

ANNOUNCEMENTS:

3rd anniversary celebration 11/3 & 11/4

Lake Life

THE SCENE: Crisp, clear 42 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

Squats with 30 sec hold x 5

Windmills x15

Cherry pickers x 10

Baby arm circles forward and back

THA-THANG:
Lake Living:

4 laps around Juco lake with 5 stops along the way for “Breaks”

Mountain Climbers 2 count x20

Merkins x20

Big Boy Sit-ups x25

Imperial Walkers 2 count x 20

Squat thrust x 20

MARY:
No time today, made it back with a few seconds to spare
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My favorite exercise is the Recover. So, I thought I would share 4 things we can’t recover

  1. A WORD after it is spoken
  2. TIME after it is gone
  3. An OPPORTUNITY after it is missed
  4. TRUST once it is lost
    ANNOUNCEMENTS:
    F3 olympics and picnic this coming weekend!

Rise & Grind: CMU Version

THE SCENE: Frickin’ gorgeous, clear fall morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did some brief OYO stretching and then lined up on the base line for a series of lunges, butt-kicks, and high knees.
THA-THANG:
I instructed the PAX to visit our stack of friendly CMUs. We carried the CMUs on a one mile run, stopping along the way at 8 evenly dispersed cones an exercise written on the cone. Exercises consisted of the following:

  • 4 ct. Flutter Kicks (w/ CMU) x 20 IC
  • 4 ct. Hello Dolly (w/ CMU) x 20 IC
  • Narrow Squat x 30 IC
  • Carolina Dry Docks x 30 IC
  • Reverse Lunges x 30 each leg OYO
  • Star Jacks x 30 OYO
  • Smurf Jacks x 30 IC
  • Blockees x 5 IC

CIRCLE OF TRUST/BOM:
“No time like the present.” The PAX and I discussed the importance of living in the present and making the most of every day. We aren’t promised tomorrow and we don’t know what the future holds, so we need to do everything in our power to live to our fullest extent in ways we can control.
MOLESKIN:
Welcome FNG “Block-Buster”. I’m glad you made it, even though you tried to kill me.
ANNOUNCEMENTS:
F3 Anniversary is coming up fast; make sure to sign up accordingly!