F3 Knoxville

Tag: Bartman

No Degrees Today

THE SCENE: Clear skies and crisp out at JUCO.  “Cs” may get degrees, but there are zero degrees C this morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Let’s get going quickly to generate some heat! Mosey around the parking lot while Q spouts disclaimer from Bernie.  Pax kindly alerts Q to the impending curb and embankment…
Next we have:
Cossack Squats x10 IC
Hindurkins x10 IC, keep plank for:
Alternating shoulder taps x15 IC
Al Gore Tuck Jumps x8 IC (most reps yet for this exercise… Literally fell to the ground on last rep)
Somewhere between 5 and 10 burpees. These were mainly to rest the quads for:
Monkey Humpers x15 IC!

THA-THANG:
Mosey to the drainage ditch and pick up 2 hand-size coupons.
Dang, these are friggin’ cold!
Side raise IC x15
Forward raise IC x15

Keep the coupons and mosey toward the fitness center.
Stop at the long parking lot.
“Cat on a hot tin roof” (bear crawl, but extend arm and leg fwd/back) for 2 parking spaces, 2 Raise the Roof. 2 more spaces, 4 Raise the Roof
Dang, these coupons are still friggin’ cold! And slippery. Audible to standard bear crawl. Continue to 20 Raise the Roof.

Get rid of still-frozen coupons at a different drainage ditch.

Team up for Dora 1,2,3 with 100 Merkins, 200 Big Boys, 300 squats, partner runs up the hill and back carrying larger 2-handed coupon.
Ran out of time during squats, mosey back to AO:
Airplane mode (run with arms out to the side)
Zombie mode (arms straight out),
Praise the Lord (arms up straight)

MARY:
Sneaked back into the AO with just enough time for a minute of boat/canoe
COUNT-OFF & NAME-O-RAMA
8 PAX, no FNGs this morning.
CIRCLE OF TRUST/BOM:
Brief Word this morning… This weekend was a but hectic as we had my niece and nephew for a visit. They lost their mother unexpectedly last July. Just a reminder to pour yourself into the lives of others, and especially cherish that time with your loved ones. Only God knows how long they will be with us. Don’t miss an opportunity to tell them you love them.
MOLESKIN:
Not sure my fingertips have ever been colder than when holding those coupons this morning. Great teamwork by the PAX on the Dora 1,2,3!
ANNOUNCEMENTS:
No announcements this morning

You just thought it was bad, then Paula showed up

THE SCENE: 32, cold & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH IC x 20
  • Merkins IC x 6
  • Tempo Squats IC x 10
  • This/that stretch
  • Good morning stretch

THA-THANG:

  1. Reverse Ladder
    • Do the following exercises in descending order.  Once you’re finished box jump up the concrete bleachers & run to the top of the hill.   Rinse & repeat eliminating the lowest number exercise until you’re left with only calf raises.
      • 15 calf raises
      • 14 superman swims
      • 13 decline merkins
      • 12 squats
      • 11 American hammers (4 ct)
      • 10 thrust merkins
      • 9 reverse lunge (each leg)
      • 8 box cutters
      • 7 burpees
      • 6 squat jumps
      • 5 side crunch (each side)
      • 4 incline merkins
      • 3 iron mikes (4 ct)
      • 2 big boy situps
      • 1 ultimate merkin
  2. Paula Abdul (2 steps forward, 1 step back)
    • Line up in parking lot.
    • Bear crawl 2 parking spaces forward, do 10 Carolina dry docks
    • Crawl bear 1 parking space backward, do 10 Carolina dry docks
    • rinse/repeat until you get to the basketball goal
      • audible was quickly called and we backed it down to 5 CDD each time….shoulders were on fire!

MARY:
No mary today….plenty of ab work throughout the main workout.

COUNT-OFF & NAME-O-RAMA
13 PAX:  Mayberry, Choir Boy, I-Beam, Booger, Toto, Swirlie, Shooter, Showcase, La-Z-Boy, Tank, Junk, Mr Clean, Bartman

CIRCLE OF TRUST/BOM:
I recently heard something on the radio that absolutely pierced my heart.  The speaker asked the following question:  If God answered every one of the prayers you’ve prayed over the past few months and gave you everything you’ve asked for, who’s life would be changed other than your own?  That hit me hard because I can be extremely selfish in my prayer life and focus on only myself and my problems.  As a Christian man I need to be more intentional about praying for Gods will in other people’s lives.  Who are you praying for intentionally?  Your wife?  Your kids?  Your boss?  Co-workers?  Missionaries?  When you pray is there a selfish motive behind what you’re asking for?  Christ tells us to pray for His will to be done.  My goal is to remember that when I come before the Lord in prayer.  Also to remember who I’m talking to and that there is a much bigger world out there that needs a loving savior the same as I do.

MOLESKIN:
Paula Abdul may have become the most hated woman on the planet this morning.   She really brought out the mumblechatter!

ANNOUNCEMENTS:
3rd F event at the Outlook

Rock elevators

THE SCENE: 32…slight breeze….COLD!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20 IC
  • Merkins x 20 IC
  • Squats (4ct) x 20 IC
  • This/That stretch

THA-THANG:

  1. Mosey to the corner below Asylum building.
    • Burpee Mile – start with 1 burpee at first light pole and +1 at each successive pole.   Stop at the white trailer at the base of Everest.   Total of 14 poles = 105 burpees!
  2. Mosey up Everest….forward first half, Bernie Sanders 2nd half
  3. Circle up and each man grab a rock for some elevators on the long hill.
    • Stop 1:  25 curls
    • Stop 2:  25 curls, 25 OH Press
    • Stop 3:  25 curls, 25 OH Press, 25 Goblet Squat
    • Stop 4:  25 curls, 25 OH Press, 25 Goblet Squat, 25 Merkins on your rock
    • Stop 5:  25 OH Press, 25 Goblet Squat, 25 Merkins on your rock
    • Stop 6:  25 Goblet Squat, 25 Merkins on Rock
    • Stop 7:  25 Merkins on Rock

MARY:

  • Flutter kicks x 25
  • Hello Dolly x 25
  • Slutter kick x 25
  • 1 minute of AMRAP LBCs

COUNT-OFF & NAME-O-RAMA
16 PAX:  Quickbooks, Archie, Umbro, Rainbow, Neutron, Pusher, Bluebird, Booster, Streak, Doublewide, Snitch, Catgut, Cheatsheet, Rusty, Bunny, Bartman

CIRCLE OF TRUST/BOM:
Yesterday was Pearl Harbor day….which means to today is the day President Roosevelt addressed our nation and declared that we were officially at war.   Yesterday our country was caught sleeping, but today we began to pull ourselves up out of the ashes and prepare for what is likely our finest hour on the world stage.  The bible is full of characters who had to pull themselves out of the ashes as well:  Joseph, David, Moses, Job, Peter….the list goes on.   The challenge for you today is:  what are you going to do about challenges you face on a daily basis?   Are you going to wallow because of yesterday’s failures and hardships or are you going to pick yourself up, be a man, and do something about it?   The choice is yours.

MOLESKIN:
Special prayer for Ratchet’s family as they’re dealing with the loss of their home in the California fires.

ANNOUNCEMENTS:
3rd F event tomorrow at the Outlook…..be there!!

What 2403 means to me…

THE SCENE: 35 chilly and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the outhouse, battle buddy up, grab your CMU and head to the hockey rink
THA-THANG:
What 2403 means to me…

Dora style

  • 100 Burpees/farmer carry
  • 200 BBS/farmer carry
  • 300 Bent over Row/run
  • 400 Merkins/run
  • 500 Squats with CMU if possible
  • 400 Gas pumps/farmer carry
  • 300 Curls/run
  • 200 Over head press/run
  • 3 Burpees

COUNT-OFF & NAME-O-RAMA
Welcom FNG Blowhole
CIRCLE OF TRUST/BOM:
On December 7, 1941 American’s on the east coast woke up to learn that the Japanese had lead an unprovoked attack on our country.  It was later learned that in the attack 2403 Americans were killed.  And our country went to war.

The attack caused thousands upon thousands of men to volunteer to go out and defend their country, states, cities, families and ways of life.  Gallantry was seen when these men laid down their lives to save each other during WWII.

In our society we lose sight of that, we live for ourselves, or maybe a few close to us like wives and kids.  We live to make money, buy a house, drive a fast car, or sometimes old car…  But rarely do we live for each other and even more rarely does someone make the sacrifice for another.

The men of WWII laid down their lives for their friends.  Time after time these men jumped on grenades, charged enemy entrenchments, and gave their lives so others could live.  They died for their friends.

That makes me think of F3 and the friends I have made here, but also of John 15:13 where Jesus says:

“Greater love has no on than this; to lay down one’s life for his friends”

Jesus died on the cross for His friends, which means because He died for our sins He knows all of us intimately.  Which means we are all His friends.

MOLESKIN:
If you didn’t get your reps in do them.  Not for me but for the 2403.

PRAYER REQUESTS:
Ratchet’s in-laws who lost their home in the fire in CA.

Mayberry’s grandmother who is headed to hospice.  And his Dad and Aunt as they prep for that.

All our brothers who were missing in the gloom this morning.

Fabulous 40

THE SCENE: 50 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the outhouse

Motivator

40 Merkins

40 Squats

40 BBS

THA-THANG:
Mosey back to the outhouse

40 Box jumps

40 Dips

Mosey to the Matterhorn

40 V-ups

40 CDDS

Mosey to the pav-a-lon

40 Pull ups

40 Floor wipers

Mosey back to the rock pile

40 curls

40 tri extensions

40 goblet squats

40 bent over row

MARY:
40 American hammers

40 mtn climbers

40 flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As you can tell I turn 40 today which means I have had many years to do the things I wanted to do.  I haven’t got them all done, but I have been fortunate to do quite a few.  In the same sense my 90 year old grandmother is currently lying in a hospital and most likely going to hospice.  I do not think she got to do all the things she wanted to do.  I think she has led a good and happy life, but I think there was other things, other adventures, or other experiences that she wanted to do.  Let this be a reminder to all of you do not put off the things you want to do until later.  We are not guaranteed any definite time on this earth, so make the most of it.  Hug your wives and kids, but also get out there and live your life.

 

Also welcome Abscess Jr…. aka Sleepwalker.