F3 Knoxville

Tag: Bartman

Mucho Chesto with Dora and Paula

THE SCENE: low 50’s…absolutely perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x20 IC
  • Tempo Squats x10 IC
  • Tempo Merkins x10 IC
  • Burpees x10 oyo

THA-THANG:

  1. Mosey to the amphitheater
    • Battle buddy up
    • DORA reps of the following while partner runs to end of stage and completes 10 box jumps
      • 100 Thrust Merkins
      • 100 Incline Merkins
      • 100 Decline Merkins
  2. Mosey to the Methodist Church parking lot
    • Keep same battle buddy & grab 1 rock per team
    • DORA reps of the following while partner runs to top of parking lot and completes 5 burpees
      • 100 Overhead Press
      • 100 Goblet Squats
      • 100 Squat Press
  3. Stay in same parking lot
    • Paula Abdul the parking spaces (2 forward, 1 back)
    • 10 merkins each trip forward
    • 10 squats each trip backward
  4. Mosey back to splash pad

MARY:

  • Flutter kicks x20 IC
  • Boat/canoe
  • Peter Parkers

COUNT-OFF & NAME-O-RAMA
35 strong including 2 FNG and 1 out of towner.

Cowbell, Uni, Popeye, Crawdad, Cramps, Plunger, Bermuda (FNG), Abort, Passport, Preacher, Plunder, Uncle Rico, Prom King, G-6, Swanson, Faceplant, Petey, Frank, Quarantine, Primo (Charlotte), Gretzky, Hillary, Bessie, Putt-Putt, Cardigan, Rascal, Guppy, Gerber (FNG), Stagehand, Steam, Soot, Cougar, Red Writer, Careless, Bartman

CIRCLE OF TRUST/BOM:
“Our greatest fear should not be of failure, but of succeeding at things in life that don’t really matter”.  This quote is attributed to Francis Chan as well as DL Moody – regardless of who said it first it is absolutely true and has been a challenge for me this week.  Where do I invest my time?  Is it on worldly possessions?  Comforts?  Fitness?  My career?  All of these things, while nice, are ultimately not what our focus should be.  Jesus is in the relationship business and we should be too.  Our efforts should be toward brotherhood, accountability, being bold in our faith, helping our brother when he falls.  These are what is important in light of eternity.

MOLESKIN:

ANNOUNCEMENTS:

  • G-6 mentioned he is in need of a person to help at one of his camps.  It’s a paid position…contact him for more information.
  • Alcoa CSAUP is coming up this Saturday 2/24 @ 6am.

Partners In Pain!

THE SCENE: 52 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Cherry Pickers (IC) 4 CT
  • Side Straddle Hops (IC) 4 CT
  • Squats (IC) 4 CT
  • Hand Release Merkins – OYO
  • Karaoke
  • Mosey to back of campus

THA-THANG:

Maintenance Building – Partner Workout

We partnered up w/ the coupons. One partner lifted while the other ran up & down the stairs.  We switched out on every lap.

  • 100 Overhead
  • 100 Curls
  • 100 Goblet Squats
  • Mosey to Sophomore Hill at Fitness Center

Sophomore Hill at Fitness Center – Partner Workout

One partner worked while the other ran up & down the hill.  Switched every lap.

  • 50 burpees
  • 100 BBS
  • 200 Merkins
  • 300 Squats
  • Mosey

MARY:

No time…

COUNT-OFF & NAME-O-RAMA
Bartman, Onesie, Wall Ball, Waxjob & Booster

CIRCLE OF TRUST/BOM:

“Patience is a virtue” but not a strong virtue of mine.

Impatience can be defined as a strong serge of animosity toward the weaknesses, faults and failures of others…a bad driver, a long line, a coworker, a spouse or child taking a while to get ready.

Stephen Covey – told a story about a man and his wild kids getting on a subway one Sunday morning; the kids were throwing people’s newspapers, yelling, etc. while the man just just sat there ignoring them. Covey asked the man if we man was going to discipline his kids; the man said his wife, their mother, just died and he guesses the kids aren’t sure how to process her death nor did he. Covey went from irritated to compassionate towards the man.

In situations…Be Patient. Show Empathy.

Remember, we sin every day so God has tremendous patience for us.  We should strive to be patient like him.

ANNOUNCEMENTS:

  • JUCO now has a Friday workout! Be There! Encourage others to join you!
  • CSAUP Event is this Saturday at Springbrook Park (The Bomb Shelter), 6:00am – 9:00am
  • FiA is coming to Knoxville! Encourage the women in our lives to join

 

GoldiBlox

THE SCENE: Drizzly, Cool & Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Tempo Squat IC x 10
  • Merkins IC x 10
  • Nancy Kerrigan IC x 10

THA-THANG:

3 Man Teams – 4 Circuits

Circuit I (2x Through running until PAX completes)

  • A – Goblet Squat
  • B – Burpee
  • C – Goldi-Blox (Travel Exercise)

Circuit II

  • A – Brick Switch Merkins
  • B – American Hammers
  • C – Weighted Lunge

Circuit III

  • A – Weighted Calf Raise
  • B – Rock Climber
  • C – Squat Walker (Weighted Duck Walk)

Circuit IV

  • A – Squat & Press
  • B – Merkins
  • C – Broad Jumps

Sprint 2x Through

 

Quarter Pounder (Cheese Optional)

  • Run 25 yards – 25 Merkins
  • Back Peddle – Run 50 Yards – 50 Squats
  • Back Peddle to start – Run 75 Yards – 75 American Hammers
  • Back Peddle to start – Run Full Length of the Parking Lot – 100 SSH

MARY:
We ran out of Time – I had Colt 45’s planned though
COUNT-OFF & NAME-O-RAMA

16 PAX
CIRCLE OF TRUST/BOM:

The common denominator in all of these mass shootings, and the sexual misconduct violations are that all of the perpetrators are MEN. It’s men that are hurting our women and children. It stresses the importance of pulling men out of isolation and into community.

MOLESKIN:

With all of my mis-q’s today it felt like a VQ. I’m thankful for you men that I consider brothers. Thankful for your support and your leadership. Iron truly sharpens Iron.
ANNOUNCEMENTS:
See Announcements section

Lots of Pee Breaks

THE SCENE: 44, little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 43 IC, waiting on Mayberry

Windmills x 10 IC

Imperial Walkers x 10 IC

10 Burpees OYO
THA-THANG:
Break into 2 teams

Team 1 does 5 burpees while team 2 starts the mosey.

Team 2 Mosey long way to soccer field at Watt Rd.  Stop at each light and do 5 merkins (total of 80)

Team 1 follows after the burpees.  Team 2 did their 5 burpees at the field while waiting on team 1.

BLIMPS relay

One team member runs length of field and back while rest of team completes AMRAP of the following;

Burpees

Lunges

Imperial Walkers

Merkins

Plank Jacks

Squats

_____________________________________________________

11’s across width of field.  Derkins and Groiners

_____________________________________________________________

Escalator variant – do exercise A, run a lap around the field, at same corner do exercise A and B, run another lap…repeat for the four exercises

A – Burpees x 5

B – Merkins x 10

C – Squats x 15

D – BBS x 20

Once complete we went down the escalator starting with 20 BBS, run a lap….repeat.

________________________________________________________________________________

Mosey back to AO by way of the upper field, stopping at each light post and doing 20 Squats

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Ratchet involved with organization that helps homeless teenagers and young adults, pray for them

Deadhead on job transition

United weekend being a blessing
ANNOUNCEMENTS:
CSAUP next week

Love Triangle

THE SCENE:  Almost 50 and rainy.   The DP pav-a-lon is a grungy place but it’s nice to have on rainy days.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:   Stretches

THA-THANG:

Valentine’s Day Special:   The Love Triangle

3 stations under the pav-a-lon.  Each station had a list of exercises and # of reps.   Work your way around the triangle completing item #1 at each station on the first lap, item #2 on the second lap, etc. until you complete 4 laps and all 4 items on each list.   We had time to get through 2 complete circuits.

  • Station 1
    1. 25 Pullups
    2. 20 Overhead Presses
    3. 15 Goblet Squats
    4. 10 American Swings
  • Station 2
    1. 25 Table Jumps
    2. 20 Hip Thrusts
    3. 15 Burpees
    4. 10 Sumo Side Lunges (each leg)
  • Station 3
    1. 25 Knee Ups (with basketball)
    2. 20 Basketball Merkins
    3. 15 Leg Lifts (with basketball)
    4. 10 Inch Worm Merkins

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
Ratchet, Bartman

CIRCLE OF TRUST/BOM:
Valentines Day should not be any different than the other 364 days of the year when it comes to showing your wife how much she means to you.

MOLESKIN:

ANNOUNCEMENTS: