F3 Knoxville

Tag: Bartman

Heavyweight

THE SCENE:  mid 30’s but the wind made it feel much colder

F3 WELCOME & DISCLAIMER

 WARM-O-RAMA:

  • Around the worlds
  • Figure 8’s
  • Halos
  • Outhouse run

THA-THANG:

Today’s goal was to lift a heavier weight than usual with less reps.  Ratchet brought out the big boy KBs.  Reps listed below were a suggestion only….the goal was to choose a weight that was heavy enough so that you fail somewhere close to the suggested rep count.  PAX worked through the list as many times as possible.

  • 2 Arm OH Press x 10
  • KB American Hammers x 20
  • Sumo High Pull x 10
  • Box Jumps x 10 (choose a higher section of the wall than you usually use)
  • KB Merkin with Row x 10
  • Curls x 10
  • Goblet Squats x 10
  • Calf Raises x 20
  • Tricep Extensions x 10

MARY:
2 mins of alternating American Hammers & Big Boy Situps

COUNT-OFF & NAME-O-RAMA
6 HIMs:  Ratchet, Pogo, Scooter, Tank, Shooter, Bartman

CIRCLE OF TRUST/BOM:
In the beatitudes Jesus speaks about giving to the poor, praying and fasting (Matt 6: 1-6, 16-18).  In each of these areas he says that we should go about our actions humbly, NOT seeking public praise or attention in the matter.  He goes on to say that the Father, who sees all things, sees what we do in secret will reward us accordingly.

One of my favorite characteristics of F3 is that the group has a high level of humility.  I don’t see a lot of bragging or chest pounding or self promotion.  Rather, I see men who strive to get better each day, who encourage each other, who accept the day’s challenge.  I see men giving 100% effort and also cracking jokes with each other.  I see men who always give the credit to their battle buddy.  I see men who take the workouts seriously, but don’t take themselves too seriously.  Today I offered the group a simple ‘thank you’ for so faithfully demonstrating this Godly characteristic of humility.

MOLESKIN:
Great to see Tank out today, walking boot and all!

ANNOUNCEMENTS:

2 Handfuls

THE SCENE: 41 degrees and overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC
SSH x20 IC
Torso Twist x8 IC
What time is it?
Ab Crabs x15 IC
Al Gore Tuck Jumps x8 IC
Planche Practice x5

THA-THANG:
Mosey to curb:
20x Calf Raise OYO
25% Run across lot
20x Calf Raise OYO
50% Run
20x Calf Raise OYO
75% Run
20x Calf Raise OYO
AYG Run
20x Calf Raise OYO

Mosey to the main quad, where the balance is set up.
One handful of gems loaded to one side of the balance (around 30-ish)

PAX assemble 40yd away.
Each HIM does sets of 15 merkins OYO, carries one gem to the balance.
R&R until the balance tips!
Peach Fuzz finally tipped it, so on to the next exercise!
Sets of 15 BBS
Came so close to tipping, but ran out of time!

MARY:
Circle up on Six for
15x Side Crunch IC (each side)
Protractors

COUNT-OFF & NAME-O-RAMA
8 PAX, including FNG: Jammies (Paul Hester Jr). Progeny of Peach Fuzz!
CIRCLE OF TRUST/BOM:
Colossians 3:23: Whatever you do, work heartily, as for the Lord and not for men.

This was spoken by Paul specifically toward slaves and their relationship to their masters, but of course it applies to us as well. I’m often guilty (this past week in particular) do doing things grudgingly rather than heartily. Whether it’s for your master, your employer, your spouse, your in-laws… do it heartily. Your mind has a lot of control over your emotions. If you make that choice, not only will you be honoring to God, you’ll do a better job and be happier for it.

MOLESKIN:
Props to Jammies for finally posting after a bunch of EHing from all sides! Heads up, Big Ballers… I think the balance may be headed your way on Thursday. I’ll start the handful a bit smaller so we can get more in!
ANNOUNCEMENTS:
Don’t forget the Alcoa CSAUP 2/24

Acronyms R Us

THE SCENE: Nice ‘n toasty…37!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

30 seconds of stretching OYO…we got to business quick!

THA-THANG:

  1. Run 3 laps around the long parking lot median & perform BLIMPS at each end of the median.  Totaled 6 rounds of the following
    • Burpees x 10
    • Lunges x 10 each leg
    • Imperial Walkers x 10
    • Merkins x 10
    • Plankjacks x 10
    • Squats x 10
  2. Mosey to the playground
  3. 11’s:   Pullups & V-up Roll-ups with approx. 40 yard run in between locations.
  4. Mosey to concrete bleachers
  5. 50 BAD HABITs.   Perform 50 reps of each exercise.   This ended up being more of a buffet because we were almost out of time.  Each man did AMRAP of each exercise.   Ended with 10 burpees as a group.  Bonus points to Mayberry for actually doing 50 burpees.
    • Box Jump
    • American Hammer
    • Derkins
    • Hand Release Merkins
    • Alternating Shoulder Taps
    • Burpees
    • Iron Mikes
    • Tempo Squats

MARY

  • Big-O
  • Box Cutters
  • Pickle Pounders

COUNT-OFF & NAME-O-RAMA
9 strong:  Ratchet, Mayberry, Booger, Butters, I-Beam, Junk, Sparky, La-Z-Boy, Bartman

CIRCLE OF TRUST/BOM:
This week has been hectic for me.  I’ve had company in town, spent a night in Franklin and had a snow day.  It all sums up to not many workouts and a lot of sleeping in this week, which sucks.   I love getting up early and posting with the PAX so this week really threw me for a loop, but at the same time the lure of a warm bed and sleeping later than usual was very tempting to continue.  How do you pick yourself up when you fail to meet your goals?  I think we need to fight against the “easy life” and push ourselves each day.  Today my challenge to the PAX was to examine themselves and check how they are doing at getting back on the horse after they’ve been off for a while.

MOLESKIN:

ANNOUNCEMENTS:
Alcoa CSAUP coming up in Feb.

Jacque- O

THE SCENE: Cold- you know, if you don’t, get out of bed you dangus

WARM-O-RAMA:
Baby arm circles For + back IC x 10

SSH IC x 20

5 Burpees

Ice Skaters IC x 20

THA-THANG:

Mosey to Hill- stopped for some burps and lunges along the way

11s at the hill. Alligators and Squat jumps

Mosey back towards AO

30 sec step ups + 30 sec dips x 2

20 derkins

Continue mosey with some lunges thrown in there

Sprints x 3 sets

MARY:
Sweeper joined us for some Mary

Flutter Kicks IC x 31

Peter Parkers

End
COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM:
Lately I have been very focused on some goals. I have been doing a good job of not being distracted, but in the process I think I have lost the ability to catch myself from wandering. To be more clear, I do not catch myself thinking in certain ways. I went for a run recently, and I caught myself just thinking very negatively. I realized that I have not been aware of my thoughts to the point where I can catch myself wandering or thinking negatively. So, I regained control of my mind and thoughts while on the run and finished strong. This I think needs to be transformed to other aspects of my life. I need to catch myself when I am studying, and remind myself why I am doing certain things. I need to catch myself when I am distracted about studying when with my family. I need to try to be better about being present in the moment. I encourage you all to take 5 or 10 minutes during your day to pause and reflect on your thought patterns. If they are maladaptive, try to take control of them. Good work today Gents
MOLESKIN:
Its cold…. but afterwards it feels good, so keep showing up. Eventually, you will adapt, or spring will come.
ANNOUNCEMENTS:

Murville CSAUP in Feb. Git rdy for it

50/50

THE SCENE: Just 30, but with the breeze it feels colder than some of those single digit mornings the last couple of weeks.  Nice coat of snow on the grass, but the pavement’s all dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Warmup lap around the parking lot
TN Rocking Chairs x20 IC
Tempo Squat x15 IC
LBAC x15 IC fwd and back
One more warmup lap
Monkey Humpers x15 IC
Snot Blowers OYO

THA-THANG:

Five 50/50s on all the beautiful snow-covered turf fields of the luxurious Truck Stop. And one parking lot.

50/50s: Sprint 50 yards, do 50 reps (25 of each exercise), sprint 50 yards, do 50 reps

Mosey over the bridge (carefully… It’s covered with snow but not really slippery) to the lot beside the Watt Road field for
50/50s: Pickle Pounders/Gas Pumps

Mosey back around to the soccer field nearest the AO for
50/50s: Carolina Dry Docks/Ice Skaters

Back to the parking lot for
50/50s: Big Boys/Dips

To the upper field (15 impromptu body weight rows at the new outhouse along the way) for
50/50s: Merkins/Squats

Watt Road field for
50/50s: 4-ct SSH, 4-ct Imperial Walkers

Final mosey around the park to pick up the Weinke pieces, back to the AO for some Roll Your Own with the exercise D12.
2 rolls for everyone, to the best of my memory, it went something like:
-20 Iron Mikes
-15 Crab Walk Toe Touches
-10 Squat Jumps
-15 Burpees
-15 Star Jacks
-1 minute Jump Ropes
-15 Merkins
-15 Calf Raises
-20 Iron Mikes
-15 Burpees

MARY:
15s Star Gazers after that last set of burpees…
Roll over for 15 Side Crunch IC both sides
A little bit of Protractors
25x LBC IC
AMRAP Merkins for the last minute!
COUNT-OFF & NAME-O-RAMA
5 HIMs this morning, no FNGs
CIRCLE OF TRUST/BOM:
I recently got the opportunity to get some constructive feedback that brought about a bit of an internal struggle for me between my ego and my rational mind. My ego wanted to go straight to being defensive or make justification/excuses for what needed improvement, but that is totally the wrong reaction. I had to take a step back mentally and make the decision to flush that ego down the toilet and open up to that feedback. Without that, I can’t improve. We’re all here in this relationship as HIMs and in our daily lives to help one another get better… Be careful not to let your ego get in the way of that process.
MOLESKIN:
PAX moved fast in the cold today. Blew right through the 50/50s. Great to have Tank show up at Coffeeteria!
ANNOUNCEMENTS:
Alcoa CSAUP Feb 24!