F3 Knoxville

Tag: Bartman

Soccer field

AO: the-farm
Q: Gibbler
PAX: Einstein, Gibbler, I-Beam, Mayberry, Waxjob, Bartman
FNGs: None
COUNT: 6
WARMUP: lots of old man exercises to get warm

THE THANG: carrying weights doing chest and leg exercises on the turf fields and then partner work with easy ups and squats

Most of our time was really spent talking about who was the real Abe vigoda

MARY: mixed in between rounds of weight exercises

ANNOUNCEMENTS: Haw Ridge and Ice Bears with ROCO

COT: hebrews 4

An Obstacle Course of sorts

AO: dogpound
Q: Lightweight
PAX: Bartman, Pew-pew, Earmuffs (Dan Studt), Junk (Sam Yoakum), Madoff, Mayberry, Snitch (Cory Beilharz )
FNGs: None
COUNT: 8
WARMUP:
We did
THE THANG:
Course around the AO with different modes of travel.
At restaurant, run up hill, flamingos then super Mario to next cone, BBS then bear crawl to cone for merkins, short fellowship Mosey to curb for Rocky Balboas (Go Birds), crawl bear down the hill, Mosey to cone for inch worms with a merkin. 5 burpees and walk back to the start. Rinse and repeat.
MARY:
Knox 🍒
ANNOUNCEMENTS:
Tucker continues to make progress, keep him in your prayers.
COT:
Make a call or text to someone on your mind

Elevens Plus

AO: the-farm
Q: Einstein
PAX: Bartman, Lightweight, Choir Boy
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Arm Circles
Cherry Pickers
Tempo Squats

THE THANG:
11s
CDDS and Bobby Hurleys in the lot, with a bear crawl around the parking block between each set

Merkins and squats at the stairs, stopping for a 5x calf raise in between each set

Head to the pavilions for Bench Dips and Box Jumps, doing 3x pull ups between each set. Made it half way through.

MARY:
10x Suitcase in cadence

ANNOUNCEMENTS:
Forge coming up

COT:
Competence is how good you are when there is something to gain. Character is how good you are when there is nothing to gain. People will reward you for competence. But people will only love you for your character.”

Pound Tour

AO: dogpound
Q: Einstein , Bartman, Lightweight
PAX: Bartman, Lightweight, Einstein
FNGs: None
COUNT: 3
WARMUP:
We tried

THE THANG:
11s – Rocky’s and Incline Merkins

Ladder up the Matterhorn
Base – BBS
Backbone – Pullups and BBS
Summit – BBS, Merkins, Jump Squats
Repeat the way down

Intermittent Burpees, Moonwalker Merkins, Ran Restraunt Hill as we made our way back

MARY:
Flutter Kicks, Suitcase, Side Crunch

ANNOUNCEMENTS:

COT:

Game on…

AO: dogpound
Q: Einstein
PAX: Earmuffs (Dan Studt), Aladdin, Snitch (Cory Beilharz ), Bartman, Pew-pew, Lightweight
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
We set up some bases and broke into two teams. Each team roll the dice, run to that base and do the exercise along with each base after that one. For example, roll a 2 and skip the exercise at first, but must work at 2,3 and home. First team to 5 won.

Exercises. All 20 ct.
Rd 1 Merkins, Squats, BBS, Burpees
Rd 2 CDDs, Twinkle Toes, Freddy Mercurys, Burpees
Rd 3 Shoulder Taps, Lunges, Gas Pumpers, Burpees

MARY:
No Time

ANNOUNCEMENTS:

COT:
Adultery is a slippery slope. If you think you’re struggling, seek accountability or be prepared for the consequences. Bible filled with examples. Psalm 51 David commits adultery and pays a heavy price. In Genesis Joseph successfully avoids temptation. Be strong Men and protect your relationship with your wife.