F3 Knoxville

Tag: Bartman

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.

Suicide Squad (with pee rocks)

THE SCENE: Quite Nice. 60 degrees. No precipitation; ample perspiration.
F3 WELCOME & DISCLAIMER: Properly welcomed; sufficiently disclaimed. 
WARM-O-RAMA*:

  • Cherry Pickers x5 IC
  • Imperial Walkers x10 IC
  • Rockettes x10 IC
  • SSH x10 IC
  • Tempo Merkins x7 IC
  • Tempo Squats x8 IC
  • Mosey around the outhouse
  • *The above numbers are approximations. I may or may not have fumbled through my cadence calls.

THA-THANG:

  • Colt 45’s (with a “medium” sized pee rock, that “we will spend some time with”)
  • Indian Run (with rock) to base of Everest
  • 4 Station Hill Climb Suicide (with rock)
    • Lunges to first cone; 20 squats; run back to start
    • Lunges to first cone; Bernie Sanders to second cone; 20 squats run back to start
    • Lunges to first cone; Bernie Sanders to second cone; karaoke’s to third cone; 20 squats; run back to start
    • Lunges to first cone; Bernie Sanders to second cone; karaoke’s to third cone; run to fourth cone; 20 squats; STOP
  • Colt 45’s (with rock) followed by Shotput Championships
    • @Frosty is the champion of “tee tiny pee stone pebble” class
    • @Lay-z-boy is the champion of the “medium man-sized rock” class
  • Pavilion
    • Pull Ups x10
    • Dips x10
    • Box Jump Burpees x10
    • Rinse and Repeat
  • Rock run back to the AO.  Nice work men; this sucked!

MARY:  Sally Bring ’em Up; Sally Bring ’em Down Merkins – 100% flame out rate, which lead to Sally Bring ’em Up; Sally Bring ’em Down Squats.

COUNT-OFF & NAME-O-RAMA: 19 PAX
CIRCLE OF TRUST/BOM:
Priorities:  My 5-F’s (in order): Faith, Family, Friends (i.e. Fellowship), Fitness (e.g. exercise and nutrition), Finances (i.e. career/work).  The question is not really, “do we have priorities?;” rather the question is, “do we have our priorities in the right order?”  I am not referring here to priorities for the sake of improved time management, but for improved decision/life management, in both the hundreds of little decisions we make daily about the seemingly trivial and in the infrequent, life-altering decisions. The consequence of the order of our priorities, is that our lives, our relationships, our impact near and far, will mirror our priorities.  For me, when I look in the mirror, I want to see …. in addition to six pack abs, of course … a faith in Jesus steering my relationships with family, friends, myself, and my career, not the other way around.  What do you want to see in that mirror?  Re-order; reflect; recommit.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Merkin Mania!!

  • THE SCENE: warm, humid, armpit-like
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH IC 20
  • Tempo squats IC 15
  • little this and a little that
  • Michael Phelps
  • Cherry pickers IC 10
  • Imperial walkers IC 20
    THA-THANG:
    We started out over to the play ground, by way of a baatan death march, the PAX were concerned about what exactly “merkin mania” was going to look like for them. Once to the playground we finished our warm up with some 7’s, pull ups at the bottom 4ct calf raises at the top Burnie Sanders up the hip and bear crawl every other trip down. Once we woke up our shoulders we officially said good morning to them with some bear crawls in the parking lot. 30yds out with 10 dry docks at every 3rd parking space and 30yds back with 10 plank jacks. Then we mosied over to the concrete bleachers….it was there we had merkin mania….
  • 7 one arm incline merkins & 7 super man merkins
  • 15 diamond merkins & 15 cobra merkins
  • 10 one legged merkins and 10 grasshopper merkins
  • 15 alligator merkins & 15 lizard merkins
  • 15 decline & 15 Spider-Man merkins

After each complete round the PAX would run to the end of the fence and back and start again eliminating the bottom set. I called an audible after two rounds through.

We then slow mosied to the soccer field and did some sprints (600yds worth)

then it was back to the AO

MARY:
We started with some ring of fire abs (legs up at 45), then 25 each of flutter kicks, hello dollies, and LBC (which bartman led us in). And lastly an agonizing minute of boat canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I have been reading a book titled “Beautiful Outlaw” and in reading through it I often pondered how awesome it would be to be a disciple of Jesus in those times, all the camp fires they sat around laughing and cutting up, miles and miles they walked with Him, and many numerous gatherings they were a part of with Jesus. It almost gave me a feeling of envy to think how close they became with Jesus while he was walking amongst us. It then dawned on me how that is exactly what we are called to as Christians today. Jesus may no longer be walking amongst us in Human form but He is still very much alive and speaking and listening. I encouraged the PAX to not fall into the trap of trying to fall in love with a set of rules or the idea that God loves them but instead to pursue a friendship with the person of Jesus, just the same as his disciples did so long ago.
MOLESKIN:
Closing prayer
ANNOUNCEMENTS: