F3 Knoxville

Tag: Bartman

Nothing Fancy

THE SCENE: Perfect weather 67 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10x side straddle hops

10x cherry pickers

10x oyo merkins

Michael Phelps

A little of this and that

THA-THANG:

Burpeecides – Start at 1st cone do 5 burpees, go to 1st cone do 5 burpees then run back to 1st cone and proceed to 2nd cone and do 5 burpees back to first cone then to 3 cone and do 5 burpees.  Rinse and repeat until you get to the 6th cone for a total of 30 burpees.

Continue to the little hill by the docks (not sure the name of hill)   7’s-merkins and BBS (2 bear crawls 2 Bernie sanders 2 run up the hill)

Head to the stairs by the docks start at bottom of steps with 10 Carolina dry docks, then proceed to up the 1st set of steps  and do 20 prisoner squats and then all the way up to the restaurant  and do 30 shoulder taps.  Rinse and repeat

Head back to pee rock pile by the AO.

20-20-20 biceps triceps overhead press run to the end and do the following

20-20-20 hello Dolly’s, baby Crunches, American hammer Rinse and repeat.

Headed back by lunging and stretching out to the AO.

MARY:
Pusher led us in doing 10x flutter kicks then ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I took some statistics from https://www.dosomething.org/us/facts/11-facts-about-suicide and read this to the group

  1. Nearly 30,000 Americans commit suicide every year.
  2. In the U.S., suicide rates are highest during the spring.
  3. Suicide is the 3rd leading cause of death for 15 to 24-year-olds and 2nd for 24 to 35-year-olds.
  4. On average, 1 person commits suicide every 16.2 minutes.
  5. Each suicide intimately affects at least 6 other people.
  1. About 2/3 of people who complete suicide are depressed at the time of their deaths. Depression that is untreated, undiagnosed, or ineffectively treated is the number 1 cause of suicide.
  2. There is 1 suicide for every 25 attempted suicides.
  3. Males make up 79% of all suicides, while women are more prone to having suicidal thoughts.
  4. 1 in 65,000 children ages 10 to 14 commit suicide each year.
  5. There are 2 times as many deaths due to suicide than HIV/AIDS.
  6. Over 50% of all suicides are completed with a firearm.

It is also the 10th leading cause of Death in the United States.

MOLESKIN:
There are a lot of Men and women who struggle daily with Depression and suicidal thoughts.  Nobody should have to struggle with this alone.  If you are going thru this please contact me or any of the F3 Men.  My contact number is 865-567-6652.  Also, as men of F3 reach out to those who may be struggling or you  have not heard from a while.
ANNOUNCEMENTS:
Pray for Boulder’s Friend Jassone and that God will guide him to those who can help him.  Pray for Pusher’s Friends family who just recently lost a son to suicide.

Staying busy with Martha

THE SCENE: seventy two degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x twenty cherry pickers x five merkins x ten

THA-THANG:
Mosey to CMU pile stopping for twenty wall burpees on the way

at CMU pile do twenty curls presses and tris

mosey to the  sophomore  hill for three rounds of four laps of exercises

Round one, 20 reps of power cleans, toe touch planks, squat touches, and Merkens. On the second lap the reps are 15, and the third lap the reps are 10

Sprint on the straightaways an alternate bear crawls and Bernie Sanders on the uphill and downhill.

Do 20 more reps of curls presses tris

Return CMU  to the coupon pile. Mosey back to the AO

MARY:
Circle of pain with his leg lifts
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
We talked about taking the time, spending it with the people that you love and not worrying about other things. The example of Martha in the Bible where she was too concerned about cleaning and cooking and spending time with Jesus. There are many areas of our lives that we spend time on that we will certainly regret later.
MOLESKIN:
Welcome speedo from Tallahassee to knoxville for the next few weeks. Great job by everyone this morning. Not being at juco too often, I see marked improvement in the pax there
ANNOUNCEMENTS:
Prayers for Hillary and premature labor, Eric and his job search, vacation Bible school starting this week.

Fun & Games

THE SCENE: upper 60’s I think….forgot to check the weather.  Clear & muggy.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • High knee run to light pole & back
  • Butt kickers to light pole & back
  • Karaoke to light pole & back
  • Warm up lap around the island

THA-THANG:

  1. Mosey to soccer field
    • Wham-o lunges.  PAX take turns throwing a frisbee, sprint after it while it’s in the air, then lunge to it once it hits the ground.  We changed to bear crawls at some point instead of lunges.
  2. Mosey to the other soccer field
    • Dizzy bat spin.  Each man spins around a bat 10 times then try to hit a ball off of a tee.  Remaining PAX hold plank or Al Gore.  If the batter makes contact, all PAX sprint to the ball & do 5 merkins then return to the tee.  If they miss the ball, everyone does 5 burpees…we did a lot of burpees, and it was awesome.
  3. Mosey to mid-field
    • Sack race.  Relay race style.  Split into 2 teams & bunny hop to midfield then sprint back & tag the next man.  PAX does squats while waiting for their turn to hop.  Prize was 5 burpees for all contestants.
  4. Mosey to other end of soccer field
    • 3 legged race.  Keep same teams as before.  2 pax at a time tie their ankle together & run to midfield and back.  Remaining PAX alternates between merkins & squats while waiting.  5 burpee prize for all contestants when finished.
  5. Mosey to baseball field
    • Kickball.  Offense must do 5 burpees each time they incur an out.  Defense must do 5 burpees each time a run scores.   Stay moving between pitches…squats, jump rope, etc.

MARY:

  • LBC x 20
  • Box Cutter x 20
  • ATM

COUNT-OFF & NAME-O-RAMA
Tank, La-Z-Boy, Butters, Sparky, Frosty, Cosmo, Cornhole, Driftwood, I-Beam, Gibbler, Bartman

CIRCLE OF TRUST/BOM:
Have some fun every once and a while.

I like to work hard, but sometimes it’s good to relax a little and have some fun.  We did that today.  There were no records set for max heart rate or calories burned or mileage.   We got in plenty of sprints and quite a few burpees…it was workout worthy, but most of all it was a good time laughing at ourselves and enjoying the F3 brotherhood.

MOLESKIN:

Special recognition to Cornhole & Sparky for their dizzy bat efforts.  Cornhole pretty much did a helicopter spin when he whiffed, and Sparky missed the ball by at least 10 feet.  Well done men…well done!

ANNOUNCEMENTS:

Change of Plans

THE SCENE: Absolutely perfect morning. Could not ask for anything better. Except for the smell of the trash truck that came through about half way
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sshx20, merkins x20 cherry pickers/Phelps things

THA-THANG:
As Ratchet called it “Candy Land” like the board game

Mosey to the “ boat “ with CMU

At start, do 20 CMU presses, 20 CMU Tris, 20 CMU Curls

then….up baby Everest down road to intersection. At each cone do exercise and # of reps listed and work your way back to start.

exercises are: 5 burpees, 10 lunges each leg, 15 merkins, 20 squat jumps, 25 shoulder taps, 30 squats and repeat

Do an extra lap of just running about 3/4 of the way thru

Mosey back to AO

MARY:
FLUTTER KICKS X35, LBCs x55
COUNT-OFF & NAME-O-RAMA
19 in attendance
CIRCLE OF TRUST/BOM:
Today I had a workout planned but forgot to check what Booger did on Tuesday. When I did that this morning at 5am it was pretty much the same thing I had planned. Luckily I had a couple in my bag of tricks that I could pull out. One thing I did not plan was my BOM. The lack of planning on my part is disappointing to myself as I value the BOM greatly . As I am running back to the AO with my CMU I started thinking about how we have the best of plans and they often don’t turn out the way we want them. God’s plan is always perfect and even though we don’t understand it, it is a wonderful plan for us. We need to trust God with our plans even when they don’t go the way we want them to or if we don’t even think about planning at all.
MOLESKIN:
The workout today was a bit repetitive, but the mumblechatter kept it entertaining. Shout out to @Trap Door for pushing hard at the end caring that CMU to the finish line
ANNOUNCEMENTS:
Prayers for VBS coming soon and leadership at camp. Friends dealing with disease and cancer.

KISS Part II

THE SCENE: 58 degrees
F3 WELCOME & DISCLAIMER: 💯
WARM-O-RAMA:
21 SSH IC

Michael Phelps OYO

10 Merkins IC

Michael Phelps OYO

THA-THANG:
5 Stations (10-20-30-40-50-40-30-20-10=Rep Cycle)

  • LBCs
  • Squat Jumps
  • Merkins
  • Fence Jumps
  • Run to “pee rocks” and complete 10 Curls, 10 Overheads, and 10 Rows

MARY:
Hello Dolly’s with a Sprint to the finish.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The theme again for today was to “Keep it Simple”. The workout wasn’t super complex but it was simple and effective and simple does mean something is easy. Keep things simple at work, at home, with friends. How? By loving, forgiving easily, and being easy to forgive.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.