F3 Knoxville

Tag: Bartman

Remember Mama Jo

THE SCENE: At the Dog Pound 33 degrees and cloudy w an occasional sprinkle
F3 WELCOME & DISCLAIMER 

WARM-O-RAMA

50x SSH, Imperial Squat x 15, Jerkin x 15

  • THA-THANG
  • Choose your 👶🏽 (25lb weight) from the truck and Mosey to the top parking lot
  • Four corners: 20 squat jumps and bear crawl to next corner, 20 Box Cutters then lunge, LBCs then sideways bear crawl, mountain climbers then duck walk, rinse and repeat
  • Doras: 100 Curls, Presses, and Triceps w 👶🏽, while B.B. runs to end and does 20 Dry docks…mosey back to AO
  • Dora’s: Prisoners x 50, 15 Diamond 💎 merkins
  • Tunnel of Love
  • Suicide Burpees

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared the impact my Grandmother had on me and others and she worried too much. Ended up dying on Valentines Day. Message is to simplify your life and decrease stress.

 

Becoming a Better Man

THE SCENE: 30 and breezy.  We warmed up quickly though.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Leg stretch
  • Tempo squat x 10
  • Tempo merkin x 10
  • Side straddle hop x 20
  • Rockettes x 10

THA-THANG:
Mosey to the Dawn Wall & scale the descending ladder.   Work through the list of exercises, then rinse & repeat dropping the lowest rep exercise each round.   Run to the top of the hill after each completed round.

  • 10 Burpee
  • 9 Ear touches (4 ct)
  • 8 Thrust merkin
  • 7 Tempo squat
  • 6 Elevated hips
  • 5 Reverse lunge
  • 4 Mountain climber (4ct)
  • 3 Around the clock merkin
  • 2 Narrow squat

Bear square crawl.  4 cones in a square.  Bear crawl the square always facing the same direction.  5 merkins at each corner.

MARY:
N/A out of time

COUNT-OFF & NAME-O-RAMA
Booster, Scrum, Sweeper, Bartman

CIRCLE OF TRUST/BOM:
In the challenge of being a better man, husband, father, etc. I have been consistently praying for three things:

  1. Wisdom
  2. Courage to follow God’s wisdom
  3. To see others as Christ sees them

MOLESKIN:

ANNOUNCEMENTS:

Alcoa CSAUP coming up Feb 24

My final Q

THE SCENE: Cloudy, cool, with a few snowflakes drifting into view… Ratchet and Bowflex to name a couple.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x10 IC
LBAC x20 each way IC
Russian Dance x10 each leg (holding squat, alternate forward heel taps)
Outhouse Run, Bernie back
Shoulder Taps x20 IC
Plank Twist with reach through – x10IC each arm

THA-THANG:
Form 2 lines and Indian Run over to where the boats were for 11s on the hill.
Box jumps at the bottom, Ranger merkins at the top.
First and last trip up the hill are backward bear crawl.
Other trips alternate sprint and Bernie Sanders.

Finish up at the top, mosey across the parking lot and down the path and stairs for
10 burpees at the bottom
20 BBS between staircases
30 Merkins at the top of the hill
20 BBS betweeen staircases
10 burpees at the bottom
Gas pumps or other ab work until 6 up

Mosey around to the base of the Matterhorn, circle up for Tempo Sumo Squats – x20 IC

2 lines Blacksnake back to the AO

MARY:
Bicycle x20 IC
Side Crunches x20 IC each side
Row your Boat a few times
Superman Swim x15 IC
AMRAP Merkins for the last minute.

COUNT-OFF & NAME-O-RAMA
18 PAX representing! (sorry, Pirate… working on your tag)
CIRCLE OF TRUST/BOM:
Nothing extremely profound today. It was my final Q… for the month of January. February is a new month with a bunch of opportunities to step up and lead!
Over January I snagged a Q at each of the 7 Knoxville AOs. Getting out and working with men from all the areas of town was a real joy and privilege. If your AO’s slots get filled up, grab a Q or two at another AO. You’ll be glad you did!
MOLESKIN:
Apparently box jumps on the big rocks by the hill are deemed a bit risky by most of the PAX. Something about not wanting to fall down a cliff or something? I dunno. Some of them managed to not jump all the way over their rocks…
ANNOUNCEMENTS:
3rd F opportunity this Sunday delivering basketballs and leading 2.0 workout at Wesley House, Alcoa CSAUP

Double Vision

THE SCENE: 25 with no wind, actually pretty nice.  Also had the Super Blue Blood Moon going on.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Around the world
  • Halos
  • Figure 8s
  • 10 tempo merkins
  • Outhouse run
  • 100 JR

THA-THANG:

  • Descending ladder.  Work your way from top to bottom then repeato, eliminating the top exercise and working your way down the ladder again.   We had time for +/- 3 rounds this morning.
    • 10 Turkish Getups (5 per arm)
    • 10 Sandbag clean & squat
    • 20 Burpees
    • 20 American Swings
    • 30 Hip Thrusts
    • 30 Overhead Press
    • 40 Lunge (20 out & back)
    • 40 Calf Raise
    • Waiter carry  (length of tennis court fence & back)

MARY:

  • Flutter kicks x 15  (4ct with KB overhead)
  • American Hammers x 20 (4ct with KB)
  • Big Boys with KB for final remainder of time

COUNT-OFF & NAME-O-RAMA
4 strong:  Ratchet, Shooter, Costanza, Bartman

CIRCLE OF TRUST/BOM:
This morning we witnessed an astrological event that hasn’t occurred in 150 years:  a Super Blue Blood Moon.   Look it up if you don’t know what it is… it’s pretty cool.   Therefore, we got to see something that no living human being has ever seen before.  The thought of this led me to a few quotes regarding the “unseen” aspect of leadership.

  • Leaders must wake people out of inertia.  They must get people excited about something they’ve never seen before, something that does not yet exist.  –Rosabeth Moss Kanter
  • If you want something you’ve never had, you must be willing to do something you’ve never done.  –Thomas Jefferson
  • Leave the beaten path occasionally.  You’ll be certain to find something you have never seen before.  –Alexander Graham Bell

These quotes in turn moved my thoughts toward Christ and his omniscience.  We are so quick to forget that he knows our path and prepares a way for us.  Our job is to follow him obediently, even if it leads to new or frightening places.  It’s a trust exercise.

  • Faith is the confidence of things hoped for, the evidence of things not seen   –Hebrews 11:1
  • Walk by faith, not by sight  –2 Corinthians 5:7
  • So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal   –2 Corinthians 4:18
  • No eye has seen, no ear has heard, no mind has conceived what God has prepared for those who love him  –1 Corinthians 2:9

MOLESKIN:

ANNOUNCEMENTS:

Three-Headed Monster

THE SCENE: 42 and georgeous
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward (IC) followed by Michael Phelps
  • Baby Arm Circles Backward (IC) followed by Michael Phelps
  • 10 Cherry Pickers (IC) 4 CT
  • 12 Side Straddle Hops (IC) 4 CT
  • 12 Squats (IC) 4 CT
  • 10 Hand Release Merkins – OYO
  • 5 Burpees – OYO
  • 4 Sprints
  • Mosey

THA-THANG:

First Monster – 5 rounds

  • 20 calf raises on steps – OYO
  • 10 pull-ups on the walkway rails – OYO
  • 10 bench step-ups/box jumps – OYO
  • Repeat for 5 rounds
  • Mosey to fight the next monster

Second Monster – 5 rounds

  • 15 Dips and 15 Freedom Twists
  • Repeat for 5 rounds
  • Mosey to fight the next monster

Third Monster – as many laps as possible

  • 15 merkins and 25 squats
  • Run around the lot
  • Repeat until time called
  • Mosey to AO

MARY:

  • Big Boy Sit-ups x 20 (OYO)
  • Box Cutters IC 4 CT

.COUNT-OFF & NAME-O-RAMA

Bartman, Neutron, Peach Fuzz, Scrum, Sweeper & Booster

CIRCLE OF TRUST/BOM:

Lately, I have felt a little lost with my faith and what God wants for my life.  I’ve been in a funk and trying to get out of it.  I’ve started to ask God if He can guide me.  I’ve been searching for scripture that will help with focus.

Isaiah 43:2 “When you go through deep waters, I will be with you.”

Psalm 37:5 “Commit your way to the Lord.  Trust in Him, and He will act.”

Isaiah 41:10 ” Don’t be afraid, for I am with you.  Don’t be discouraged, for I am your God. I will strengthen you and help you.”

Philippians 4:13 “I can do everything through Christ who gives me strength.”

MOLESKIN:

Prayers for several F3 brothers recovering from injuries..

ANNOUNCEMENTS:

This coming Sunday, February 4, F3 members will be leading a special workout with kids from the Mechanicsville and Broadway areas. In addition to the workout, we will also be delivering some much needed sports equipment.

All you have to do is show up. Come out, have fun and interact with the kids and let them see and experience positive, male role models. The workout will take place at The Wesley House (1719 Reynolds St. Knoxville, TN 37921) from 2:00pm – 3:00pm.  We will do a 45 min workout with the kids where we will partner up for team building exercises and gather for a BOM at the end.