F3 Knoxville

Tag: Bartman

The Deck is Stacked Against You

THE SCENE: 33 cold & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH IC x 20
  • Merkins IC x 10
  • Cherry Pickers IC x 5
  • This/that stretch
  • Line up & go light pole to light pole with the following
    1. High knees
    2. Butt kickers
    3. Karayoke run (both ways)
  • 5 burpees OYO


THA-THANG:

  1. Mosey to the ball field for relay race
    • Split into two teams.  Team 1 stay at home plate, team 2 go to 2nd base.
    • First man starts by bear crawling to the next base & then sprinting the rest of the bases.
    • Team holds plank until the man running gets back.
    • Perform 10 merkins as a group before next man takes off
  2. 11’s on the hill by ball field
    • Jump squats at top / Decline Merkins at bottom
    • must box jump concrete bleachers while going up the hill
    • alternate bernie sanders every other trip up
    • alternate forward bear crawl every other trip down
  3. Mosey to CMU pile & play some cards
    • Draw cards from the deck using the card value as the number of reps.  Face cards = 10;  Ace = 11;  Joker = 30 second stargazer
    • Hearts = burpees;  Diamonds = CMU goblet squat;  Clubs = CMU curls;  Spades = 4ct Iron Mike
    • Didn’t quite make it through the deck before time ran out.    Heavy on the burpees out of the gate!

MARY:
No Mary today….out of time!

COUNT-OFF & NAME-O-RAMA

11 strong:  Dinghy, La-Z-Boy, Butters, Mayberry, Tank, Choir Boy, Doubtfire, Showcase, Sweet Tea (FNG), Shooter, Bartman

CIRCLE OF TRUST/BOM:
Today is Veterans Day.   It’s a day to remember those who were willing to answer the call and say “yes” to our nation’s military.   Thank you to all of our Veterans for the sacrifices they’ve made so that we can enjoy the many freedoms that we take for granted all to often.

MOLESKIN:

Remember to keep our brothers climbing Mt. Leconte in your prayers today.

ANNOUNCEMENTS:

2.0 workout coming up on Dec 3rd.   More to come from Tank on this.

Meet Splinter

The Scene: A cool 40 degrees and clear

Warm up:
20 Merkins
20 squats
20 side squats

The Thang:
Off we go with Rucks on brisk walk
Taking along a 6’x 18” waterlogged telephone pole taking turns carrying it with two people (it sucked)

Roughly dropping every 300 yards to do 20 merkins 20 squats and switch carriers. X4

Drop the pole aka “splinter” off on start of second lap. 20 pack presses, 20 upright rows and 20 tricep presses

Mosey, Bernie up the hill, sneaky walk, side sneaky walks. 20 Merkins, 20 squats
Here is where i forgets details but we stayed busy. Stopping every so often we did a few exercises. Including 20 dips, 20 step ups, 20 incline Merkins, 20 Merkins, 20 squats, bear crawls, more sneaky walks
Drop at start. 20 pack presses 20 squats 20 tris.

Mary: 41 flutter kicks, boat canoes and Peter Parkers

COT AND BOM
I get to take my daughter Molly to school every morning. On Thursday mornings, I have an early 8 o’clock meeting. She is usually up and ready to go, but sometimes she forgets to wake up. Yesterday morning was one of those mornings. When I got home from my workout at 6:25 she was just waking up. I asked her if she was getting ready and she started whining saying she woke up late and she can’t get ready in time. “It’s impossible Dad!” I assured her that she could if she hustled and made it a goal to get ready by 6:55 AM. She whined one more time and said OK. At 6:55 she was already dressed, had made herself some breakfast, had her bag packed and was waiting on me. I thought to myself that often times we talk ourselves out of things when we really just need to put our head down, clinch our teeth and push through. I think Molly learned a good lesson this morning as we talked about it on the way to school and so did I.

Weathervane

THE SCENE: 45 deg and brisk

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Outhouse run

Around the Worlds

Figure 8s

Halos

American Swing

Russian Swings

Outhouse run

THA-THANG:

The spinner made a second visit this week, dishing out one of 16 exercises…20 reps each followed by 50 Jump ropes…

1. American Swing

2. Goblet Squats

3. Bent over rows

4. Turkish-Get-Ups

5. Side lunge swing

6. Merkin KB pull

7. Clean & Press

8. Tricep press

9. Russian swings

10. Merkin on the KB

11. Overhead Press

12. 50 Jump ropes

13. Upright Row

14. Sumo deadlift high pull

15. Curls

16. Calf raises

… Outhouse run when the spinner lands on a line…

MARY:
Hello Dolly 15x

Flutter kicks 15x

Side crunches 10x each side

Boat-Canoe

COUNT-OFF & NAME-O-RAMA
7
CIRCLE OF TRUST/BOM:
Bartman had a great word…he should be the one to tell ya about it!

 

Under the Pavalon in the Storm

THE SCENE: Pouring the Rain, continuous thunder and lightning- I was getting ready to call it off but Bartman said lets go to the Pavalon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We stretched, did side straddle hops, and merkins
THA-THANG:
Then we alternated choosing the exercise:

Alternating picnic table step ups, decline merkins, incline merkins

Lunges the length of the pavalon 2 x

Pullups, dips, squats circuit 3×10, 3 x20, 3×10

Ran length of pavalon 3x, 5 merkins each time at halfway point, and 20 Iron Mikes at end each time

10 burpies

CMU workout – Mr Spectaculars and Goblet Squats

20 alternating Picnic Table Step ups
MARY:
Crunches, bicycle kicks, American hammers, Peter Parkers on the Picnic Table

10 Picnic Table Merkins with 10 second hold at bottom at the end
COUNT-OFF & NAME-O-RAMA
3 attendees, Flute Loop, Bartman, and Peach Fuzz
CIRCLE OF TRUST/BOM:
When it comes to sharing your faith, say the things that need to be said.  Because most often the regret of not telling someone what they need to hear about the Lord is way worse than any awkwardness that might come about from speaking the truth in love.  So say what needs to be said!  But oh yeah there are other times when you should shut up!  The Lord will give wisdom to know the difference.
MOLESKIN:
glad we ended up getting something done !!!!!!
ANNOUNCEMENTS:

Ape (Couldn’t) Escape

THE SCENE: Ridiculously warm for November. Sweating anticipated.  Promise of rain… eventually.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmills x15 IC
  • 2 Burpees OYO
  • LBAC x20 IC fwd and back
  • 4 Burpees OYO
  • Imperial Walkers x15 IC
  • 6 Burpees OYO
  • Cossack Squats x10 or so
  • 8 Burpees OYO
  • Pickle Pusher Merkins x10 IC
  • RIP Bartman’s shoes
  • Hand clap under high knees x20 IC
  • Finish out the warmup: 10 Burpees OYO

THA-THANG:
Mosey toward the maintenance building. Stop halfway in the parking lot, use lines for

  • Lunges
  • Bear Crawl
  • Crab Walk
  • Sprint

Continue mosey to the retaining wall behind the maintenance building

  • Ape Escape: Feet on the wall, grab the bottom of the fence and traverse the entire wall sideways.
  • Dang, that’s way too hard! No apes gonna escape today.
  • Drop to the ground, bear crawl to the end of the wall instead.

Grab a landscaping CMU and head to the top of the stairs

  • Curls x30
  • Lying CMU pullovers x20
  • Weighted BBS x20

Head back downstairs and grab another CMU for Round the Block Merkins: Set CMUs with rough sides facing outward, wide merkin width apart. One merkin with hands on blocks, then maintain plank and flip blocks on side, one merkin. Flip blocks forward to angled side, one merkin, flip blocks backward to other angled side, one merkin. R&R some number of times.

20 OHP, and it’s time to return the CMUs. Mosey to the grassy hill, Bernie up for 20 more BBS, then mosey back toward the AO, stopping halfway for 20 dips.

MARY:
4 rounds of Row Row Row your Boat (simultaneous Boat/Canoe and American Hammers)
Hello Dollys x21 IC
COUNT-OFF & NAME-O-RAMA
5 PAX today
CIRCLE OF TRUST/BOM:
I’m heading to Washington DC tomorrow with a couple busloads of 7th graders from CAK for their big field trip.  Supposedly I’m one of the adults… It’s a great opportunity for the kids to go and see where decisions are made that affect the entire country, and even the world.  To some degree, our ability as individuals to affect those decisions doesn’t seem so great, but the Bible says that the fervent prayer of a righteous man avails much.  Throughout scripture and history we can see how God can work His will through kings and other leaders, even those who are intentionally trying to go against Him.  Don’t forget to lift up our leaders daily in prayer.
MOLESKIN:

The rain held off just long enough for us to get done, with a little bit of cooling sprinkle coming in on the BOM.  Just my second visit out to JUCO, and look forward to many more beatdowns out there.  Love to see the puddles of sweat that accumulate under brothers working hard to get better together!

ANNOUNCEMENTS:
Prayer: Safe travels for CAK group and for Bartman’s son on a band trip. Booster’s friend JJ (sp?) who is losing a leg to arthritis.
Announce: Abscess and Steam leading LeConte hike next weekend.