F3 Knoxville

Tag: Bartman

Cinco Repeticiones

THE SCENE:  in the 60’s felt like summertime

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Tempo squats x10
  • Merkins (4ct) x10
  • Imperial walkers (4ct) x10
  • LBAC fwd/bkwd

THA-THANG:

  • Long Island BLIMPS
    • 3 Laps around the island with BLIMPS x 5 at each end of the island
  • mosey to watt rd parking lot.  Stop along the way for Groucho Walk across the boardwalk.   Then partner fireman carry the length of the baseball field.
  • Watt Rd lot
    • Battle buddy up and wheel barrow across the parking spaces.   Every 5 spaces the bottom man does 5 merkins and switch places with buddy.  Go to end of parking spaces and back to start.
  • Hill by Soccer Field
    • 5’s with Round the Clock Merkins at top and lunges at bottom
  • Soccer field
    • Game of sharks & minnows.  4 sharks in middle.  All other PAX try to make it across without being tagged.  Penalty is 5 burpees if you’re tagged.
  • Mosey back to AO.  Groucho walk the boardwalk again.

MARY:

  • Captain Thors
  • Side crunches x15 per side
  • Superman swims

COUNT-OFF & NAME-O-RAMA
13 strong:  Mayberry, Frosty, La-Z-Boy, Butters, Shooter, Cosmo, Cornhole, Wagonwheel, Booger, Black Lung, Waxjob, Swirlie, Bartman

CIRCLE OF TRUST/BOM:
Servant leadership.  It’s important.  Take time to be a servant leader to your wife, co-workers and peers.

MOLESKIN:
Lots of fun and laughs today as we fully embraced our inner Cinco de Mayo.

ANNOUNCEMENTS:
Hardship hill is May 19th

Over The Hill

THE SCENE: Mid 40s I think….nice & cool.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 40
  • Stretch OYO

 

THA-THANG:
Mosey to big hill on the other side of Hardin Valley Road.  5 cones set up at the top of the hill.  Start at bottom & run reverse suicide (go to furthest cone first) doing the following exercises at each cone.

  • Cone 5:  40 Burpee
  • Cone 4:  40 Hello Dolly
  • Cone 3:  40 Squat Jumps
  • Cone 2:  40 Carolina Dry Docks
  • Cone 1:  40 Merkins

PAX then mosey back to the top of the hill for final descent Paula Abdul style.  Run forward down the hill 2 cones, then bernie sanders back up 1 cone.  Rinse & Repeat until all the way down.

MARY:

  • LBC x 40
  • Mountain Climbers x 40
  • ABCs

COUNT-OFF & NAME-O-RAMA

Tank, Doubtfire, La-Z-Boy, Booster, Snaggletooth, Toto, Hammy, Ratchet, Waxjob, Bartman

CIRCLE OF TRUST/BOM:
How are we living for Christ?  While we may not have the same physical needs as other Christians around the world, we do have a responsibility to stand in the gap for our brothers and sisters in Christ.   Are you routinely praying on behalf of others?   Jesus is in the people business and we should be too.

MOLESKIN:
Today is my 40th birthday—special thanks to those who came out for my Q today and for all of the birthday wishes!  F3 is an awesome brotherhood!

ANNOUNCEMENTS:
Hardship hill – May 19th.  Booster says there are still some spots left on the JUCO team if anyone is looking for a team to join.

Saturday Buffet

THE SCENE:  Around 50.  Nice & cool.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Side Straddle Hops x 20
  • This/that stretch
  • Tempo Squats x 20
  • Leg stretches
  • Burpees x 10

THA-THANG:

  1. Mosey to playground
    • 11’s:  Pull-ups & American Hammers (4ct)
  2. Mosey to soccer field
    • Bear Square.  Cones set up in a square.  Crawl the square always facing toward Watt Rd.  Crawl 3 laps & perform 10 reps of the following at each corner.
      • Lap 1:  Burpee
      • Lap 2:  Speed Skater
      • Lap 3:  Bobby Hurley
  3. Mosey to new bathroom
    • Countdown.  List of exercises written on the ground.  Do all exercises from top to bottom then run down the hill to the parking lot and back up.  Rinse & repeat eliminating the bottom remaining exercise each time.
      • 10 Thrust Merkin
      • 8 Iron Mike
      • 6 Easy Up
      • 4 Squat Jump
      • 2 Round The Clock Merkin
  4. Mosey to baseball field
    • Merkin relay race.  Split into 2 teams.  Team 1 at home plate, team 2 at 2nd base.  Each team holds a plank while a team member sprints around bases.  Once teammate completes a lap, the team does 10 merkins as a group then the next man runs.
  5. Concrete bleachers
    • 75 box jumps

MARY:

  • Boat/canoe
  • Marge/Homer
  • Flutter kicks x 35

COUNT-OFF & NAME-O-RAMA
9 total:  Butters, La-Z-Boy, Mr. Clean, Showcase, Frosty, Booger, Wagon Wheel, Sharpie, Bartman

CIRCLE OF TRUST/BOM:
God honors nations who honor him.  Our country was founded on Godly principles and I believe we are still reaping the benefit of that foundation today, even as our country slides further and further into depravity.  As evidenced throughout the Old Testament, God will honor a nation far longer than they deserve because of their foundation.  This grace that we live under creates an environment in which Christians in America often don’t know what it’s like to rely on God completely.  We live in a cushy society where our “problems” are often trivial compared to what Christians face around the world.  Our mentality of “you can accomplish anything if you work hard enough” can easily trap us into leaving God out of our lives altogether, thinking we have somehow accomplished success on our own.  Therefore we need to be ever vigilant about seeking Christ in all we do and putting Him at the center of our efforts.  We should humble ourselves daily, acknowledging that we are nothing apart from Christ.

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill 5/19

Hills & Pyramids

THE SCENE: Low 50s….perfect F3 WELCOME & DISCLAIMER Standard welcome….no FNGs today WARM-O-RAMA:

  • Run in place 20-30 secs
  • Butt kickers 20-30 secs
  • High knees 20-30 secs
  • SSH (4 ct) x 10 IC
  • Merkins (4 ct) x 10 IC

THA-THANG:

  • Indian run to baby everest
    • Battle buddy up.  DORA each of the following exercises while partner runs to top of baby everest and does 5 squats.  Move to other side of parking lot perform ab work while waiting on the 6.
      • 100 Thrust Merkins
      • 100 Carolina Dry Docks
  • Mosey to the long island
    • 8 cones set up around the island.  Run a lap around performing the following exercises x 2,4,6,8,10,12,14,16 at each cone.
      • Lap 1:  Burpees
      • Lap 2:  Iron Mikes
  • Mosey back to baby everest for some pyramids
    1. 20 tempo squats, run hill
    2. 20 tempo squats, 20 mountain climber, run hill
    3. 20 tempo squats, 20 mountain climber, 20 ranger merkins, run hill
  • Indian run back to AO

MARY:

  • LBC (4ct) x 50
  • Hello Dolly (4ct) x 20
  • Box Cutters x 15

COUNT-OFF & NAME-O-RAMA

12 strong:  Junk, Mayberry, La-Z-Boy, Tweet-E, Frosty, Sparky, Wagon Wheel, Crossbar, Butters, Smoker, I-Beam, Bartman

CIRCLE OF TRUST/BOM:  My heart has been focused on my relationship to Jesus and whether or not I’m all in or not.   As Americans we tend to mold Jesus to fit our lifestyle and our comforts, when actually it should be the other way around.  Take a moment and ask yourself….are you living 100% for Christ or are you fitting him into your routine?   In Matthew 13 Jesus tells a parable which compares Heaven to a treasure that is found in a field.   The man who finds the treasure covers it up and then sells all he has to buy the field.  I’m sure the man in the parable faced ridicule from others who thought he was crazy to sell all of his possessions to buy the field, however he knew the value contained within the ground therefore he gladly accepted the ridicule.  That’s the perspective we should have…our faith in Christ should be such a treasure to us that we willingly accept ridicule, punishment, even death because we know that the prize is of so much greater value than anything this world can offer.

 

MOLESKIN: Prayer request made for anonymous PAX members struggling with their marriages

ANNOUNCEMENTS: Hardship Hill 5/19

Can You Bear the Rain?

THE SCENE: 55 and raining, varying from “buckets” to “showers”.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15x Windmills IC
21x SSH IC
10x 4ct Travoltas IC (each side)
15x 4ct Monkey Humpers
20x 4ct Mtn Climbers
THA-THANG:
Mosey to the base of the Matterhorn. Cones placed at 20yd spacings to the top.
Partner up and slingshot to the top. Stationary partner does Iron Mikes, movement Bernie Sanders.

Gather up in the Pavalon for:
5x Inchworm Superman
11’s: Hanging 4-ct side-to-side knee-raises and Diamond Merkins.
(planned to do merkins at the top of the hill, but decided to stay out of rain for a few minutes)

Head back to the top of the Matterhorn and slingshot down, this time BBS and bear crawls.
Extra effort modification: 20lb Soaked Sweatshirt Shot-Put by Wagon Wheel

Mosey back to the AO

MARY:
20x Hello Dollys
15x Side Crunch (each side).
Row your Boat (2 rounds)
Peter Parkers
Imperial Walkers until time
COUNT-OFF & NAME-O-RAMA
7 PAX said, “rain hair, don’t care”. Well, come to think of it… I guess only 5 said that…
CIRCLE OF TRUST/BOM:
Yesterday morning my family’s plans for this week got wildly upended. Nothing terrible overall, but just significantly different from plan. That kind of thing can be upsetting and aggravating, but I was reminded that God works all things for the good of those who love Him. I don’t know yet why that interruption came to be, but it’s an opportunity to trust that God is in control and has a greater purpose beyond our limited knowledge. When your plans get interrupted, take that moment to look around for what God is doing. Trust Him and look for opportunities to join Him in what He’s doing.
MOLESKIN:
Nothing like starting out the beatdown with completely soaked feet right out the gate… There was an unavoidable ankle-deep puddle at the entrance of the tennis court when I went to turn on the lights. Shoulda just warmed up in the dark…
ANNOUNCEMENTS:
Hardship Hill! Sign up and volunteer!