F3 Knoxville

Tag: Bartman

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!

Left vs Right

THE SCENE: Just like the perfect date. Not too hot, not too cold.  All you need is a light jacket!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Left and right theme today.  All excercises have delayed symmetry…
15x Left Straddle Hops IC
15x Right Straddle Hops IC
10x Travoltas (right side)
10x Travoltas (left side)
10x Buddy the Elf (left side)
10x Buddy the Elf (right side)
15x Sundials (left side)
15x Sundials (right side)

THA-THANG:
Mosey up to the Forbidden Parking Lot, line up on the curb…
10x single-leg calf raise
Mosey to other curb
10x calf raise on the other leg
Mosey back
R&R 3x, getting a bit faster each time.

Mosey on up the Matterhorn.
Stop halfway up and BooBoo Bear Crawl (bear crawl with one leg) for 25yd
Switch legs and continue BooBoo Bear Crawl for another 25yd
Mosey to the Pavalon

Perform the following exercises all on one side, run up the hill and back, then repeat with other side
10x Hanging Knee Tucks
15x Merkins – one hand and one foot on the bench
20x Step-ups (same leg)
15x One-sided LBC
10x One-handed Dips

Everyone made it through the list at least 4x (twice on each side)

Mosey back to the cones on the Matterhorn and BooBoo Bear Crawl back down.

Mosey on to the boats for 5x One-Handed 6-Count Body Builders (same as 8-Count but skip the Merkin) with each arm, then head back to the AO

MARY:
15x Side Crunches each side.
15x (or so) 4-ct Freddy Mercury
COUNT-OFF & NAME-O-RAMA
16 HIMs this morning.
CIRCLE OF TRUST/BOM:
This politics season we have left and right duking it out as usual, which was what prompted this Left and Right Q, but as I worked on the details, God brought to mind a totally different left and right context in Matthew 6:

Beware of practicing your righteousness before other people in order to be seen by them, for then you will have no reward from your Father who is in heaven. Thus, when you give to the needy, sound no trumpet before you, as the hypocrites do in the synagogues and in the streets, that they may be praised by others. Truly, I say to you, they have received their reward. But when you give to the needy, do not let your left hand know what your right hand is doing, so that your giving may be in secret. And your Father who sees in secret will reward you.

Two points from the above… The first is the obvious one – Don’t do good stuff for recognition from man. Second is just one word – “When”, not “If”. It should be the default that we are going to help others – Be on the lookout for opportunities to practice “When”.

MOLESKIN:
Lovely concert during the beatdown from trumpet virtuoso Sparky!
ANNOUNCEMENTS:
F3 anniversary 11/3-4 – Sign up for picnic! Service ruck 11/17. Sign up online (links for both on GroupMe)

Bear Crawl Variations

THE SCENE: Cold!!!  I know this is only the beginning, but it came quick.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Peter Parkers, 15 mountain climbers, 15 SSH, 15 imperial walker, 10 count windmill, 15 Moroccan night club

THA-THANG:

Mosey to the south parking lot

Bearpees halfway across the parking lot. OYO 1 Burpee followed up by 4 count bearcrawl forward.  Increase burpees by 1 each time and bearcrawl by 4 (1:4 ratio).

Mosey to the Sophomore. Dora 1-2-3. 100 merkins, 200 6” LBC’s, 300 squats.  Partner is running up the hill to in front of the building’s main entrance.

Mosey to hand rails. Do 15 supine pull-ups, 15 merkins, 15 dips and 15 Carolina dry docks. Run a lap around parking lot and repeat.

Mosey toward shovel flag. Stop in the parking lot and indian bear crawl.  All PAX are in a lined up head-to-foot.  The PAX in the back bear crawls to the front while all others are doing merkins.  Go until all PAX have bear crawled.

COUNT-OFF & NAME-O-RAMA
9 PAX worked hard this morning and got warmed-up quickly
CIRCLE OF TRUST/BOM:
Look at the story of Job and the loss that he encountered.  God allowed Satan to test Job to this extent, but he did not do the testing.  Through all the hardship, Job starts to question why he is going through all this.  God answers Job in the last few chapters of the book.  I was looking for Job chapter 38 this morning.  Read God’s response to Job.  Then Job responds in chapter 40 and again in 42:  42:2-3.  We may not understand why we encounter trials in life, but if we remain focused on God and His will, we will make it through!
ANNOUNCEMENTS:

Fall festival this weekend. 3rd Anniversary weekend, Nov. 3rd and 4th.

Follow the process

THE SCENE:  mid 50s.  Felt great.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA

  • Tempo merkins x 10
  • tempo squats x 10
  • oyo stretches
  • outhouse run

THA-THANG:
We followed the plan in the picture below     The man on the end each time does 25 reps…all others do AMRAP until he is done with his 25 reps.  Rinse & repeat on the other side of the parking lot.   Once the same man has been the “rep counter” on each end of the parking lot, everybody shifts down 1 station.   We got through 2 full circuits.

MARY:
N/A

COUNT-OFF & NAME-O-RAMA

Junk, Doubtfire, Frosty, Butters, Wallball, Bartman

CIRCLE OF TRUST/BOM:
Talked about thinking before you pray…remember who you’re speaking to.  Also focus less on your own desires and praying that you’ll be used for God’s will regardless of your own personal scenario.
MOLESKIN:

ANNOUNCEMENTS:

Calves and Bears

THE SCENE: Cool and overcast with plenty of gloom to go around.  Perfect beatdown weather.  Abundant mumblechatter complaining of previous calf work… Sorry boys.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Crabettes x15 IC
Merkins x15 OYO – First 5 (min) with clap
Imperial Walkers x15 IC
Windmills x10 IC
Failure to Launch x8 IC
Calfkiller – 5 sets of 20 calf raises with 25%, 50%, 75%, and AYG runs in between

THA-THANG:
Buddy up for Broken Wheelbarrows. 2 parking spaces, 5 merkins, repeat, then swap positions, repeat, return to start in the same way.

Mosey over to the low wall area for 11’s:
Hand-release derkins on the wall, 8-count body builders in the breezeway.
Mosey back and forth, except for the stairs. Crawl Bear up those (backward).

That’s all we have time for today, folks! Head back to the AO

MARY:
About a minute left for a crunch cash-out.
COUNT-OFF & NAME-O-RAMA
10 strong this morning, including a visit from Brickyardigan Tuba!
CIRCLE OF TRUST/BOM:
Exodus 2:11ff
One day, when Moses had grown up, he went out to his people and looked on their burdens, and he saw an Egyptian beating a Hebrew, one of his people. He looked this way and that, and seeing no one, he struck down the Egyptian and hid him in the sand. When he went out the next day, behold, two Hebrews were struggling together. And he said to the man in the wrong, “Why do you strike your companion?” He answered, “Who made you a prince and a judge over us? Do you mean to kill me as you killed the Egyptian?” Then Moses was afraid, and thought, “Surely the thing is known.” When Pharaoh heard of it, he sought to kill Moses. But Moses fled from Pharaoh and stayed in the land of Midian. And he sat down by a well.

Moses recognized the unjust situation of his people and wanted to do something about it… but he decided to take matters into his own hands and handle it his own way. Instead of helping the situation, he ended up on Pharaoh’s most wanted list. It wasn’t until he was called by God and led each step of the way that the people of Israel left slavery in Egypt. Be careful about charging into a situation with guns, or fists, or words blazing. Take a step back, seek God’s timing and direction.

MOLESKIN:
Not sure which one was worse… The 8-count body builders or the Crawl Bear Stairs.
ANNOUNCEMENTS:
Sign up for the 3rd anniversary celebration weekend! Nov 2/3. Also fall fun fest at Bunny’s parents place. Check GroupMe for deets.