Bartman – Page 69 – F3 Knoxville

Kraken open some CMUs

March 29, 2018 Bartman

THE SCENE: 63 – perfect

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Merkins IC x 10 4ct
Squats IC x 10 4 ct
Calf raises IC x 10 4ct
OYO stretching

THA-THANG:

Split into 3 teams and attacked the CMU Kraken. Perform exercise at each cone then run a lap around the circle with your CMU passing the cone you just completed and progressing to the next cone.

Cone #	Lap 1	Lap 2
1	Mr. Spectacular x 25	Single arm bent over row x 25 (per arm)
2	CMU Squats x 25	Derkins x 25
3	CMU Single Arm Curl x 25 (each arm)	CMU Tricep Press x 25
4	CMU Burpees x 25	CMU Big Boys x 25
5	CMU Lunge 25 out, 25 back	CMU Front Deltoid Raise x 25
6	Thrust Merkins x 25	CMU Squat Press x 25
7	CMU Overhead Press x 25	CMU Hello Dolly x 25
8	Lizard Merkin crawl to center of circle & back	Incline Merkins x 25

MARY:

Captain Thors
Box Cutters x 20

COUNT-OFF & NAME-O-RAMA
18 HIMs in full effect: Junk, Mayberry, La-Z-Boy, Flanders, Abacus, Podium, Ribbed, Snitch, Deadhead, Bowflex, Tweet-E, Scooter, Respect, Shooter, Tonka, Flute Loop, Driftwood, Bartman

CIRCLE OF TRUST/BOM:
John 3:16 is one of the most known scriptures in the Bible, however not many people read beyond verse 16.

¹⁶For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. ¹⁷For God did not send his Son into the world to condemn the world, but to save the world through him. ¹⁸Whoever believes in him is not condemned,but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son. ¹⁹This is the verdict: Light has come into the world, but people loved darkness instead of light because their deeds were evil. ²⁰Everyone who does evil hates the light, and will not come into the light for fear that their deeds will be exposed. ²¹But whoever lives by the truth comes into the light, so that it may be seen plainly that what they have done has been done in the sight of God. John 3:16-21

If we have not believed upon Christ as our Lord and savior, then we are already dead in our sin. We need to be reminded of our actions and that we are never truly acting in secret. God knows what is done in secret. Are your actions honorable when no-one else is looking? The fact is that there is never a time when no one sees what you are doing because God sees all. Therefore the choice is whether you will act righteously in the light or unrighteously in the darkness. Either way, nothing is hidden from God’s eye and he will judge us each accordingly.

MOLESKIN:

ANNOUNCEMENTS:

Wagon Wheel

March 29, 2018 Neutron

THE SCENE: Clear and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Windmills Forward X 10 (4 CT)
• Windmills Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Quad Stretch x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Mercan x 10 IC (3 CT)
• Toe touches – 30 seconds
• Big boys sit-ups x 10 OYO

THA-THANG:

Wagon Wheel

Set up a series of cones in the shape of a wagon wheel. Each PAX starts in the center and then runs down a “spoke” to the edge, does the exercise for 26 reps, then runs back to the center. Moving clockwise around the wheel, PAX was challenged to get as manny spokes as possible in 30 min.

Spokes

American Hammers
Burpees
Crunches
Diamond push-up
Flutter Kicks
Carolina Dry-docks
Squats
Hand release push-up

MARY:

Hello Dolly
Flutter Kicks
Superman Swimmers
Box Cutters

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Exodus 20:3-5

³Thou shalt have no other gods before me.

⁴Thou shalt not make unto thee any graven image, or any likeness of any thing that is in heaven above, or that is in the earth beneath, or that is in the water under the earth.

⁵Thou shalt not bow down thyself to them, nor serve them: for I the Lord thy God am a jealous God, visiting the iniquity of the fathers upon the children unto the third and fourth generation of them that hate me;

Tri-Dora

March 20, 2018 Tank

THE SCENE: 54 degrees, clear. Basically perfect
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SHH X20, Cherry Pickers x6, 5 burpees,Rockets x10 3-ct

THA THANG:

Partner up
Carry CMU to boat-1 per partner
Dora
100 curls
100 presses
100 triceps
100 bent over rows
Partner 1 does CMU work while
Partner 2 does suicide runs on 2 light poles stopping for 2 burpees at each

Mosey to Cory Hill (leave CMUs)
DORA 2.0
100 ground touching Squat jumps
100 merkins
Partner 1 does excercise
Partner 2 bear crawls up and down (forward facing) the hill.

Move to steps
DORA 3.0
300 LBCs
Partner 1 runs steps to rock while partner 2 does LBCs

10 burpees

Mosey to get CMUs
Mosey to AO

20 3-count Calf raises

MARY:
ring of fire -push down leg lifts

Flutter kicks x22

COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
I lost my cool yesterday with my son and wife, and I had to look for this scripture to refer to.
“My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry, because human anger does not produce the righteousness that God desires.”
‭‭James‬ ‭1:19-20‬ ‭NIV‬‬

God is very slow to anger with us. If he wasn’t, we would be gone a long time ago. How can we not do the same to our family and friends? MOLESKIN:
We lost a CMU today. It served us well.
ANNOUNCEMENTS: 3rd F this weekend

Filthy Fifty Golf

March 20, 2018 Booster

THE SCENE: 50 degrees with a little rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1 Minute of Jumping Jacks

1 Minute of Lunges

1 Minute of Burpees

1 Minute of Side-2-side Lunges

1 Min of Squats

THA-THANG:

Mosey across campus to the pond. We did exercises at every tee-off pad (disc golf) around the pond. If you complete the reps before the whole team then you run back to the last tee-off pad and run back once the last person is finished and lets the rest of the PAX know to return. Together, we ran to the next tee.

TEE-OFF PAD Exercises:

Legs: 50 Box jumps (on picnic tables)

Arms: 50 Push Ups (Merkins)

Core: 50 Cross Toe Touch V-Up

Legs: 50 Lunges

Arms: 50 Pike Push -Ups (Dri-Docks)

Core: 50 Knees to elbows

Mosey back to the AO.

50 Decline Push-ups (Derkins)

50 Step-ups on light poles

MARY: Built into the workout.

COUNT-OFF & NAME-O-RAMA Bartman, Booster, Neutron, Scrum, Snaggletooth and Trolley
CIRCLE OF TRUST/BOM:

Surrender / Testimony:

Rev 20:4 I saw thrones on which were seated those who had been given authority to judge. And I saw the souls of those who had been beheaded because of their testimony about Jesus and because of the word of God. They had not worshiped the beast or its image and had not received its mark on their foreheads or their hands. They came to life and reigned with Christ a thousand years.

I shared my personal testimony about my youth, teenage and young adult years. An invitation to church from a coworker where we had communion changed my life. I went to seminary, met my wife and decided Knoxville would be a great place to raise a family.

ANNOUNCEMENTS: THIRD F EVENT at The Outlook (716 20th St, Knoxville, 37916) located behind Stephanos on the UT Strip at 8:30 am. this Saturday, March 24

Smurfs & Unicorns

March 13, 2018 Bartman

THE SCENE: Mid 30s and clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Oyo stretches, this/that
4 ct merkins IC x 10
tempo squat IC x 10
Calf raises with CMU – pax choose reps, 15-20ish. Just want to warm up.

THA-THANG:

Suicides. Pax draw exercises at random from the bucket and we run the 5 cone suicide course doing the exercise in the card.
1. Burpees x 3
2. Bear Crawl to 2nd & 4th cone
3. SSH x 10
4. CMU lunge to 2nd & 4th cone
5. CMU OH press x 15
Elevators. Run to the farthest cone between rounds.
1. 10 burpees
2. 10 burpees, 20 Goblet Squats
3. 10 burpees, 20 Goblet Squats, 30 OH Press
4. 10 Burpees, 20 Goblet Squats, 30 OH Press, 40 Reverse Crunch holding CMU overhead.
5. Rounds 5-9 are going back down the escalator. Drop burpees first, then squats, etc until finished.

MARY:

4ct LBCs IC x 20
Box cutters x 20

COUNT-OFF & NAME-O-RAMA

Mayberry, Frosty, Ratchet, La-Z-Boy, Butters, Ribbed, Hydro, Flanders, Podium, Smoker, Boones, Bartman

CIRCLE OF TRUST/BOM:
A piece of advice that’s served me well for many years: Normally you know the right thing to do, but for those times when you really don’t know the “right” thing to do, simply choose the more difficult of your options. That will usually put you on the right path.

MOLESKIN:
Frosty we all agreed that Sadie needs a F3 nickname.

Mayberry we all admire your courage to admit to owning a smurf & unicorn trampstamp

ANNOUNCEMENTS:
OCR coming up May 19th