F3 Knoxville

Tag: Bartman

No Running

THE SCENE: 32 crisp & clear

F3 WELCOME & DISCLAIMER

Standard stuff – no FNGs today

WARM-O-RAMA:

  • SSH x 10 IC
  • Tempo Squats x10 IC
  • Tempo Merkins x10 IC
  • LBAC fwd/bckwd
  • OYO stretches for 20-30 seconds

THA-THANG:

  1. Lunge across parking lot to the outhouse
    • PAX choice:  30 normal box jumps on the low wall or 10 box jumps on the high section of the wall
    • Plank when finished
  2. Move to road & Forward Crab Walk up the hill to the speed bump
    • 25 Diamond Merkins at the speed bump
    • Ab work until 6 finishes (alternate 10 crunch, 10 flutter kick)
  3. Burpee Broad Jump up the remainder of the hill to the Do Not Enter sign
    • 50 Calf Raises at the sign
    • Ab work until 6 finishes broad jumps – same as above
  4. Bear Crawl parking spaces to the parked Jeep.  Paula Abdul style (2 fwd, 1 back).  5 Carolina Dry Docks each time you stop to change directions.
    • Abs until the 6 finishes
  5. Duck Walk back to where we started the bear crawls
    • 50 Squat Jumps
    • Abs until 6 finishes
  6. Inchworm Merkin down the hill to the speed bump
    • 25 Superman Swims
    • Abs until 6 finishes
  7. Groucho Walk down remainder of hill to the parking lot turn in
    • No exercise here….mosey back to AO & circle up for count off

MARY:
No formal MARY – plenty of abs during workout

COUNT-OFF & NAME-O-RAMA
16 strong!  La-Z-Boy, Frosty, Butters, Pusher, Flute Loop, Scooter, Pogo, Snitch, Boones, Deadhead, Smoker, Shooter, Sparky, Mayberry, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Simple question:  Do you obey what God tells you to do?  If not, why not?

MOLESKIN:
Today was tough…everything we did was a long, slow grind.  PAX did an awesome job pushing themselves.  Great time today and glad to oblige Mayberry with a workout he could do while his foot heals up.

ANNOUNCEMENTS:
Hardship Hill coming up 5/19

Sparky wasn’t here but we saw him anyway.

THE SCENE: 31 degrees, partly cloudy with a light breeze.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
Merkings x 15 OYO
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
ISO Squat x 15 IC

THA-THANG:

Dawg Pound 500
There are four cones placed around the 0.3 mile track.  At each cone, perform 25 reps of the following exercises:
– Merkins
– Squats
– Alternating Shoulder Touches
– Big Boy Situps

Mosey back to AO

MARY
– Boat-Canoe

BOM

– Just a quick note to share that we “decide” to consider our lives stable, or unsettled.  Choose to influence your world rather than be influenced

MOLESKIN

– Great morning today!  Always good to see the PAX happy and pushing each other!  HA! Sparky, we did one of your workouts!

Enjoy the Ride

THE SCENE:  40 and clear

F3 WELCOME & DISCLAIMER

  • Quickly welcomed the group because the Q was running late!


WARM-O-RAMA:

  • 30 second stretch OYO (so I could put my watch & gloves on)
  • Tempo Squats x 10
  • Tempo Merkins x 10
  • LBAC forward & backward
  • This/that, these/those, Michael Phelps

THA-THANG:

  1. Lunge to concrete pylons
    • 30 Box Jumps on the pylons when you get there
  2. Burpee broad jump across parking lot to the sidewalk
    • 50 Calf Raises when you get there
  3. Bear Crawl across big parking lot
    • 50 Carolina Dry Docks when you get there
  4. Inchworm Merkin up the street to the first turn-in
    • 50 Jump Squats when you get there
  5. Groucho Walk up the street to the fire hydrant
    • 50 Big Boy Situps when you get there
  6. Forward Crab Walk back down the street to the first turn-in
    • 25 Diamond Merkins when you get there
  7. Gorilla Shuffle to the flag poles
    • no exercise when you get there….it’s 6:13!
  8. Mosey back to the AO

MARY:

No Mary – out of time

COUNT-OFF & NAME-O-RAMA
8 strong this morning:  Booster, Waxjob, Neutron, Scrum, Snaggletooth, Sweeper, Trolley, Bartman

CIRCLE OF TRUST/BOM:

Today’s workout was all about how to get from Point A to Point B.  In life we are usually focused on getting to “Point B” as quickly as possible.  “Point B” can be anything:  new job, more money, success, popularity, etc.  I reminded the group this morning that sometimes we need to slow down and enjoy the ride.  Take the long route, enjoy your current situation, stop & smell the roses.   Some of those are metaphorical and some are literal, regardless the point is that we don’t always need to be sprinting in a straight line at all times.  There are times to sprint, and there are times to stroll.  Pay attention and try to know the difference to prevent yourself from getting burnt out.

MOLESKIN:

ANNOUNCEMENTS:

  • Hardship Hill coming up May 19th
  • Remember JUCO is now meeting on Friday each week

A rainy Monday can’t get you down!

THE SCENE: 9 PAX pushed hard to get better on a Rainy Monday.   Rainy days and Monday’s can g keep us down

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 x Side Straddle Hop
  • 25 x Imperial Squat Walkers
  • 15 x Baby Arm cirles each way
  • 25 x Squats
  • Mosey to the first overhang

THA-THANG: Partner up and mosey to the first covered area with picnic tables

  •  20 Dips partner 1, 20 steps ups partners 2.  X 3
  • War – Split up into two teams and play the card game war.    Each team pics a card and the loser has to do the highest card show in Burpees.   Other team does step ups.   6 Rounds

Mosey to the next dry spot

  • QuarterPounder
    • 10 yards and back x 10 Burpees
    • 20 yards and back x 25 merkins
    • 50 yards and back x 50 Squats
    • 75 yards and back x 75 Mtn Climbers
    • 100 yards and back x 100 SSH

52 Cards Pick-up

  • Each PAX picks a card. 2 Rounds of 9.
    • Diamnonds = Merins
    • Hearts = Dry Docks
    • Spades = Burpess
    • Clovers = Star Jacks

Race to the next dry spot close to the AO

MARY:
25 Flutter Kick

25 Peter Parker

CMUs are heavier when waterlogged

THE SCENE: Dog pound, rain coming down like a gentle kiss by a camel, 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

high knees x20, cherry pickers x10, BACs x20

THA-THANG:
Partner up. One CMU per team. Take CMU to bottom of Matterhorn. (We did not run with them, we transported them there) curling them on the way.

at Matterhorn: partner 1 does curls,presses,tris,and squats x10 each with CMU while partner 2 runs up Matterhorn to light pole and does 2 round the clock mericans on the hill. Switch and repeat, alternated Matterhorn run with 50yd r.lun down lot to do 20 squat jumps..

leave CMU and mosey to pavalon. 5 pull ups, 10 dips, 15 incline mericans, 20 step ups. Repeat x 3

mosey to “boat” picking up CMU on the way. At boat, 10 declines on guardrail while partner does 10 sumo squats with CMU. Repeat.

mosey to AO with both partners carrying CMU at same time.

MARY:
Am hammers, imp walkers x20
COUNT-OFF & NAME-O-RAMA
8 attending
CIRCLE OF TRUST/BOM:
What is your legacy? If you died today, what would people say about you? My pastor Rev. Doug Sager passed away this week and he left a legacy behind him of epic proportions. Let’s drive for that.

MOLESKIN:
Rainy bad moods were put to rest…for the most part. Prayers for Bowflex’s MIL, and La-z-boy’s grandmother. Praise for Tanks SIL- no cancer!
ANNOUNCEMENTS:
None