F3 Knoxville

Tag: Bartman

Wagon Wheel

THE SCENE: Clear and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Windmills Forward X 10 (4 CT)
• Windmills Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Quad Stretch x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Mercan x 10 IC (3 CT)
• Toe touches – 30 seconds
• Big boys sit-ups x 10 OYO

THA-THANG:

Wagon Wheel

Set up a series of cones in the shape of a wagon wheel. Each PAX starts in the center and then runs down a “spoke” to the edge, does the exercise for 26 reps, then runs back to the center. Moving clockwise around the wheel, PAX was challenged to get as manny spokes as possible in 30 min.

Spokes

  • American Hammers
  • Burpees
  • Crunches
  • Diamond push-up
  • Flutter Kicks
  • Carolina Dry-docks
  • Squats
  • Hand release push-up

MARY:

Hello Dolly
Flutter Kicks
Superman Swimmers
Box Cutters

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Exodus 20:3-5

3 Thou shalt have no other gods before me.

4 Thou shalt not make unto thee any graven image, or any likeness of any thing that is in heaven above, or that is in the earth beneath, or that is in the water under the earth.

5 Thou shalt not bow down thyself to them, nor serve them: for I the Lord thy God am a jealous God, visiting the iniquity of the fathers upon the children unto the third and fourth generation of them that hate me;

Tri-Dora

THE SCENE: 54 degrees, clear. Basically perfect
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SHH X20, Cherry Pickers x6, 5 burpees,Rockets x10 3-ct

THA THANG:

Partner up
Carry CMU to boat-1 per partner
Dora
100 curls
100 presses
100 triceps
100 bent over rows
Partner 1 does CMU work while
Partner 2 does suicide runs on 2 light poles stopping for 2 burpees at each

Mosey to Cory Hill (leave CMUs)
DORA 2.0
100 ground touching Squat jumps
100 merkins
Partner 1 does excercise
Partner 2 bear crawls up and down (forward facing) the hill.

Move to steps
DORA 3.0
300 LBCs
Partner 1 runs steps to rock while partner 2 does LBCs

10 burpees

Mosey to get CMUs
Mosey to AO

20 3-count Calf raises

MARY:
ring of fire -push down leg lifts

Flutter kicks x22

COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
I lost my cool yesterday with my son and wife, and I had to look for this scripture to refer to.
“My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry, because human anger does not produce the righteousness that God desires.”
‭‭James‬ ‭1:19-20‬ ‭NIV‬‬

God is very slow to anger with us. If he wasn’t, we would be gone a long time ago. How can we not do the same to our family and friends?                      MOLESKIN:
We lost a CMU today. It served us well.
ANNOUNCEMENTS: 3rd F this weekend

Filthy Fifty Golf

THE SCENE: 50 degrees with a little rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1 Minute of Jumping Jacks

1 Minute of Lunges

1 Minute of Burpees

1 Minute of Side-2-side Lunges

1 Min of Squats

THA-THANG:

Mosey across campus to the pond.  We did exercises at every tee-off pad (disc golf) around the pond.  If you complete the reps before the whole team then you run back to the last tee-off pad and run back once the last person is finished and lets the rest of the PAX know to return.  Together, we ran to the next tee.

TEE-OFF PAD Exercises:

Legs: 50 Box jumps (on picnic tables)

Arms: 50 Push Ups (Merkins)

Core: 50 Cross Toe Touch V-Up

Legs: 50 Lunges

Arms: 50 Pike Push -Ups (Dri-Docks)

Core: 50 Knees to elbows

Mosey back to the AO.

50 Decline Push-ups (Derkins)

50 Step-ups on light poles

MARY: Built into the workout.

COUNT-OFF & NAME-O-RAMA Bartman, Booster, Neutron, Scrum, Snaggletooth and Trolley
CIRCLE OF TRUST/BOM:

Surrender / Testimony:

Rev 20:4 I saw thrones on which were seated those who had been given authority to judge. And I saw the souls of those who had been beheaded because of their testimony about Jesus and because of the word of God. They had not worshiped the beast or its image and had not received its mark on their foreheads or their hands. They came to life and reigned with Christ a thousand years.

I shared my personal testimony about my youth, teenage and young adult years. An invitation to church from a coworker where we had communion changed my life. I went to seminary, met my wife and decided Knoxville would be a great place to raise a family.

ANNOUNCEMENTS: THIRD F EVENT at The Outlook (716 20th St, Knoxville, 37916) located behind Stephanos on the UT Strip at 8:30 am. this Saturday, March 24

Smurfs & Unicorns

THE SCENE: Mid 30s and clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Oyo stretches, this/that
  • 4 ct merkins IC x 10
  • tempo squat IC x 10
  • Calf raises with CMU – pax choose reps, 15-20ish.  Just want to warm up.

THA-THANG:

  • Suicides.  Pax draw exercises at random from the bucket and we run the 5 cone suicide course doing the exercise in the card.
    1. Burpees x 3
    2. Bear Crawl to 2nd & 4th cone
    3. SSH x 10
    4. CMU lunge to 2nd & 4th cone
    5. CMU OH press x 15
  • Elevators.  Run to the farthest cone between rounds.
    1. 10 burpees
    2. 10 burpees, 20 Goblet Squats
    3. 10 burpees, 20 Goblet Squats, 30 OH Press
    4. 10 Burpees, 20 Goblet Squats, 30 OH Press, 40 Reverse Crunch holding CMU overhead.
    5. Rounds 5-9 are going back down the escalator.  Drop burpees first, then squats, etc until finished.

MARY:

  • 4ct LBCs IC x 20
  • Box cutters x 20

COUNT-OFF & NAME-O-RAMA

Mayberry, Frosty, Ratchet, La-Z-Boy, Butters, Ribbed, Hydro, Flanders, Podium, Smoker, Boones, Bartman

CIRCLE OF TRUST/BOM:
A piece of advice that’s served me well for many years:   Normally you know the right thing to do, but for those times when you really don’t know the “right” thing to do, simply choose the more difficult of your options.  That will usually put you on the right path.

MOLESKIN:
Frosty we all agreed that Sadie needs a F3 nickname.

Mayberry we all admire your courage to admit to owning a smurf & unicorn trampstamp

ANNOUNCEMENTS:
OCR coming up May 19th

Bags N’ Buckets

THE SCENE: 49 Degrees, surprisingly warm, glorious day!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Toy Soldiers IC x 15
  • Rockettes (Left Leg First) IC x 10
  • Merkins IC x 10
  • SSH IC x 25
  • Body Builders IC x 8 or 9ish

THA-THANG:

  • Take the Long Way Around
  • Mosey around the baseball fields, Ascending Squats at each Lamppost (Try not to throw your back out!)
  • Plank it up in the parking lot
  • Wheel of Merkin OYO x 5
  • Mosey to the Cans and pick up something Heavy (Sandbag, Bucket or CMU), mosey to Soccer Field
  • Dora 1-2-3
  • 100 Mtn Climber Heel Taps
  • 200 BBS
  • 300 Plank Jacks
  • Farmer Carry one or two (Pax Choice) to Midfield and Switch
  • Split into 2 Teams – Relay style
  • Relay Number 1 – Bear Snake Moan to Midfield and Back
  • Relay Number 2 – 2 Pax Double Farmer Carry to Midfield and Back. Remaining Pax does Rocky Balboas/Mtn Climbers
  • Relay Number 3 – AYG Sprints
  • Grab something heavy and hoof it back to the AO with some Lunges mixed in

 

MARY:

  • Hello Dollies IC x 25
  • Caterpillar Merkin Tap Outs IC x 5 (Yes we can do one more!)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A Father isn’t always what you may think it is. We can show love and acceptance that can really make a difference to the people in our lives. My Father-in-Law showed me what it was like to be welcomed into a family.
MOLESKIN:
Great turnout this morning, with a visitor from Davidson (Kwame), who brought us the gift of an FNG this morning (Podium) it was a challenging workout. I thought I was going to have to turn the Q over this morning after throwing my back out in the first 10 minutes… It was great to see the PAX step up when I went down. I am always humbled when I’m around these guys. Thanks for pushing HIM’s!
ANNOUNCEMENTS:
Hardship Hill on May 19th & I was getting my phone for the rest… Check the announcements section of F3Knoxville