F3 Knoxville

Tag: Bartman

Fight or Flight

THE SCENE: 72 degrees, clear, and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 30 (IC)
  • Double Burpees x 5 (OYO)
  • Windmills x 15 (IC)
  • Double Burpees x 5 (OYO)
  • BACs F&R x 15 (IC)
  • Cherry Pickers x 5 (IC)
  • Double Burpees x 5 (OYO)

THA-THANG:

Mosey to the west parking lot

  • Partner A sprints out and back, Partner B squats. Swap. x 2 rounds.

Mosey to the coupon pile

  • Curls, Tri-Ceps, Rows x 25, run the steps, R&R
  • Merkins, LBC’s, Weighted Squats x 25, R&R
  • Double Burpees x 5 (OYO)

Mosey to the short walls

  • CCD’s, Dips, Decline Merkins x 10, run around the walls, x 3 rounds

Mosey back to the flag

MARY:
60 second hold feet up 6″
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

When confronted with a “no” be careful to not let your brain go into fight or flight mode. When presenting a “no” try to start with a “yes statement” of equal significance.

MOLESKIN:
We definitely kept our heart rates up this morning. Everybody pushed themselves.  Proud to be a part of the JUCO group!

Ratchet Approved Wednesday

THE SCENE: Low 70s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Outhouse run & explain the workout

THA-THANG:
8 stations.  Each PAX completes a lap (all 8 stations) then does 10 burpees and an outhouse run.  Lap1=20 reps; Lap2=15 reps; Lap3=10 reps; Lap4=5 reps.

The stations:

  • Medicine ball toss
  • Merkin with KB pull under
  • Squat (60lb sand bag)
  • Bent over row (40lb sand bag)
  • OH Press (CMU)
  • Big Boys (CMU)
  • Lunges (CMU)
  • Flamingos (CMU)

MARY:
Dealers choice

  • Flutter kicks (Junk)
  • Penguins (La-Z-Boy)
  • Boat/Canoe (Butters)

COUNT-OFF & NAME-O-RAMA
6 studs.  Wall Ball, La-Z-Boy, Junk, Tweet-E, Butters, Bartman

CIRCLE OF TRUST/BOM:

Talked about my frustration lately with “prayer requests” that basically say “I don’t quite have enough, please give me a little more”.

MOLESKIN:
Junk and Tweet-E are beasts.  They completed all 4 rounds and repeated the round of 5 twice!

ANNOUNCEMENTS:

Three headed monster

THE SCENE: Calm, Humid, 70sih
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Little of everything… Merkins, Alabama ass-kickers, jog, burpees, tempo squat, jog, BLIMPS
THA-THANG:

  • Aiken legs –>  Bernie Sanders  –> 50 yd sprint (x2)… Legs blasted, check
  • Bear crawl ring of fire –> center circle of the MRSA field. There was no safety on the ground or on your hands.
    1. 360 degrees of bear crawl –> 10 merkins.
    2. 180 degrees of boo boo bear crawl –> 10 werkins.
    3. 180 degrees of boo boo bear crawl (opposite leg) –> 10 werkins.
    4. 180 degrees of crawl bear –> 10 derkins. Arms smoked.
  • Doracides – 400 iron mikes, 250 Big boy sit-ups, and 250 dry docks.
    • partners take turns chipping away while the other runs a suicide style sprint with burpees at the turn around point. At least the end was near.

MARY:

Just cause we had 3 minutes left…. gas pumpers and peter parkers.
COUNT-OFF & NAME-O-RAMA

17 strong.

CIRCLE OF TRUST/BOM:
After God threw man out of the garden of Eden, the first thing he did was form clothes for them. How do we extend grace to our children even when we punish them?
ANNOUNCEMENTS:

F3 olympics…. not sure when, but sounds like fun.

Hurricane at JUCO

Weather: cloudy, cool, waiting on rain

Welcome and Disclaimer

Warm-o-Rama

Cherry Pickers

Windmills

World’s Greatest Merkin

Mosey to the parking lot

  • Sprint to each line
  • 20 Merkins at each end

Bear crawl the building

Mosey to rock pile

Battle buddy up

Parking lot Dora 

  • 50 blocky Hurley
  • 100 tri extensions
  • 200 curls
  • 50 Blurkey

Rocks up

Burpee lunge past the  building

Mosey back to the AO

Tabata if time

  • Iron mikes 
  • Lizard hops
  • Tuck jumps
  • Donkey kicks

Watching “Up” this weekend with my kids 4/8, and the scenes about death came on.  Afterwards it was the questions from my 4yo:

Where is the girl?

What happens when we die?

What happens to or bodies?

What is heaven like?

Are their toys in heaven?

Do we have bed times in heaven? 

 

Me trying to put death into a system where a 4 year old could understand it is hard. But what I tried to explain is if we believe in Jesus, and ask him to be in our hearts we are superheros.  What I mean by that is if we believe in Jesus, we never die we live forever with Him in heaven. 

9/11 tribute

THE SCENE: 66 with low humidity – absolutely perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Tempo Squat x 10
  • Tempo Merkin x 10
  • OYO stretching
  • Burpees x 5

THA-THANG:

  • Mosey 2001 feet to the workout point
  • Partner up and complete the 9 sets of exercises, 11 reps each.  Between each set, fireman carry your partner to the cone and back.
    • Fist Bump Merkin
    • Squat Jump
    • Burpee
    • Iron Mike
    • V-up, Roll-up
    • Spread Eagle Merkin
    • Smurfjack
    • Mountain Climber
    • Plankjack
  • Mosey back to AO while team-carrying 3 men at all times.
  • Back at the AO – Paula Abdul Bear Crawl the parking spaces doing 5 Dry Docks each time your forward or backward progression stopped.

MARY:

  • LBC x 50
  • Box Cutter x 25
  • AMRAP Merkins x 30 seconds

COUNT-OFF & NAME-O-RAMA
10 PAX:  Wagon Wheel, Junk, Mayberry, La-Z-Boy, Trap Door, Bueller, Sparky, Waxjob, I-Beam, Bartman

CIRCLE OF TRUST/BOM:
Reflection on 9/11….where we were on that day & how it felt.   That day made me ask myself the question of what is really important in my life – and for a while I focused on that.  But like so many others I’ve lost that focus.   Today’s challenge is to re-center your priorities on your faith and your family.

MOLESKIN:

ANNOUNCEMENTS:
F3 Olympics coming up Nov 3-4