Bartman – Page 70 – F3 Knoxville

Bags N’ Buckets

March 10, 2018 La-Z-Boy

THE SCENE: 49 Degrees, surprisingly warm, glorious day!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Toy Soldiers IC x 15
Rockettes (Left Leg First) IC x 10
Merkins IC x 10
SSH IC x 25
Body Builders IC x 8 or 9ish

THA-THANG:

Take the Long Way Around
Mosey around the baseball fields, Ascending Squats at each Lamppost (Try not to throw your back out!)
Plank it up in the parking lot
Wheel of Merkin OYO x 5
Mosey to the Cans and pick up something Heavy (Sandbag, Bucket or CMU), mosey to Soccer Field
Dora 1-2-3
100 Mtn Climber Heel Taps
200 BBS
300 Plank Jacks
Farmer Carry one or two (Pax Choice) to Midfield and Switch
Split into 2 Teams – Relay style
Relay Number 1 – Bear Snake Moan to Midfield and Back
Relay Number 2 – 2 Pax Double Farmer Carry to Midfield and Back. Remaining Pax does Rocky Balboas/Mtn Climbers
Relay Number 3 – AYG Sprints
Grab something heavy and hoof it back to the AO with some Lunges mixed in

MARY:

Hello Dollies IC x 25
Caterpillar Merkin Tap Outs IC x 5 (Yes we can do one more!)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A Father isn’t always what you may think it is. We can show love and acceptance that can really make a difference to the people in our lives. My Father-in-Law showed me what it was like to be welcomed into a family.
MOLESKIN:
Great turnout this morning, with a visitor from Davidson (Kwame), who brought us the gift of an FNG this morning (Podium) it was a challenging workout. I thought I was going to have to turn the Q over this morning after throwing my back out in the first 10 minutes… It was great to see the PAX step up when I went down. I am always humbled when I’m around these guys. Thanks for pushing HIM’s!
ANNOUNCEMENTS:
Hardship Hill on May 19th & I was getting my phone for the rest… Check the announcements section of F3Knoxville

No Running

March 8, 2018 Bartman

THE SCENE: 32 crisp & clear

F3 WELCOME & DISCLAIMER

Standard stuff – no FNGs today

WARM-O-RAMA:

SSH x 10 IC
Tempo Squats x10 IC
Tempo Merkins x10 IC
LBAC fwd/bckwd
OYO stretches for 20-30 seconds

THA-THANG:

Lunge across parking lot to the outhouse
- PAX choice: 30 normal box jumps on the low wall or 10 box jumps on the high section of the wall
- Plank when finished
Move to road & Forward Crab Walk up the hill to the speed bump
- 25 Diamond Merkins at the speed bump
- Ab work until 6 finishes (alternate 10 crunch, 10 flutter kick)
Burpee Broad Jump up the remainder of the hill to the Do Not Enter sign
- 50 Calf Raises at the sign
- Ab work until 6 finishes broad jumps – same as above
Bear Crawl parking spaces to the parked Jeep. Paula Abdul style (2 fwd, 1 back). 5 Carolina Dry Docks each time you stop to change directions.
- Abs until the 6 finishes
Duck Walk back to where we started the bear crawls
- 50 Squat Jumps
- Abs until 6 finishes
Inchworm Merkin down the hill to the speed bump
- 25 Superman Swims
- Abs until 6 finishes
Groucho Walk down remainder of hill to the parking lot turn in
- No exercise here….mosey back to AO & circle up for count off

MARY:
No formal MARY – plenty of abs during workout

COUNT-OFF & NAME-O-RAMA
16 strong! La-Z-Boy, Frosty, Butters, Pusher, Flute Loop, Scooter, Pogo, Snitch, Boones, Deadhead, Smoker, Shooter, Sparky, Mayberry, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Simple question: Do you obey what God tells you to do? If not, why not?

MOLESKIN:
Today was tough…everything we did was a long, slow grind. PAX did an awesome job pushing themselves. Great time today and glad to oblige Mayberry with a workout he could do while his foot heals up.

ANNOUNCEMENTS:
Hardship Hill coming up 5/19

Sparky wasn’t here but we saw him anyway.

March 7, 2018 Ratchet

THE SCENE: 31 degrees, partly cloudy with a light breeze.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Imperial Walkers x 15 IC

Windmills x 15 IC

Cherry Pickers x 15 IC

Merkings x 15 OYO

Mountain Climbers x 15 IC

Plank Jacks x 15 IC

ISO Squat x 15 IC

THA-THANG:

Dawg Pound 500
There are four cones placed around the 0.3 mile track. At each cone, perform 25 reps of the following exercises:
– Merkins
– Squats
– Alternating Shoulder Touches
– Big Boy Situps

Mosey back to AO

MARY
– Boat-Canoe

BOM

– Just a quick note to share that we “decide” to consider our lives stable, or unsettled. Choose to influence your world rather than be influenced

MOLESKIN

– Great morning today! Always good to see the PAX happy and pushing each other! HA! Sparky, we did one of your workouts!

Enjoy the Ride

March 5, 2018 Bartman

THE SCENE: 40 and clear

F3 WELCOME & DISCLAIMER

Quickly welcomed the group because the Q was running late!

WARM-O-RAMA:

30 second stretch OYO (so I could put my watch & gloves on)
Tempo Squats x 10
Tempo Merkins x 10
LBAC forward & backward
This/that, these/those, Michael Phelps

THA-THANG:

Lunge to concrete pylons
- 30 Box Jumps on the pylons when you get there
Burpee broad jump across parking lot to the sidewalk
- 50 Calf Raises when you get there
Bear Crawl across big parking lot
- 50 Carolina Dry Docks when you get there
Inchworm Merkin up the street to the first turn-in
- 50 Jump Squats when you get there
Groucho Walk up the street to the fire hydrant
- 50 Big Boy Situps when you get there
Forward Crab Walk back down the street to the first turn-in
- 25 Diamond Merkins when you get there
Gorilla Shuffle to the flag poles
- no exercise when you get there….it’s 6:13!
Mosey back to the AO

MARY:

No Mary – out of time

COUNT-OFF & NAME-O-RAMA
8 strong this morning: Booster, Waxjob, Neutron, Scrum, Snaggletooth, Sweeper, Trolley, Bartman

CIRCLE OF TRUST/BOM:

Today’s workout was all about how to get from Point A to Point B. In life we are usually focused on getting to “Point B” as quickly as possible. “Point B” can be anything: new job, more money, success, popularity, etc. I reminded the group this morning that sometimes we need to slow down and enjoy the ride. Take the long route, enjoy your current situation, stop & smell the roses. Some of those are metaphorical and some are literal, regardless the point is that we don’t always need to be sprinting in a straight line at all times. There are times to sprint, and there are times to stroll. Pay attention and try to know the difference to prevent yourself from getting burnt out.

MOLESKIN:

ANNOUNCEMENTS:

Hardship Hill coming up May 19th
Remember JUCO is now meeting on Friday each week

A rainy Monday can’t get you down!

March 1, 2018 Proton

THE SCENE: 9 PAX pushed hard to get better on a Rainy Monday. Rainy days and Monday’s can g keep us down

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 x Side Straddle Hop
25 x Imperial Squat Walkers
15 x Baby Arm cirles each way
25 x Squats
Mosey to the first overhang

THA-THANG: Partner up and mosey to the first covered area with picnic tables

20 Dips partner 1, 20 steps ups partners 2. X 3
War – Split up into two teams and play the card game war. Each team pics a card and the loser has to do the highest card show in Burpees. Other team does step ups. 6 Rounds

Mosey to the next dry spot

QuarterPounder
- 10 yards and back x 10 Burpees
- 20 yards and back x 25 merkins
- 50 yards and back x 50 Squats
- 75 yards and back x 75 Mtn Climbers
- 100 yards and back x 100 SSH

52 Cards Pick-up

Each PAX picks a card. 2 Rounds of 9.
- Diamnonds = Merins
- Hearts = Dry Docks
- Spades = Burpess
- Clovers = Star Jacks

Race to the next dry spot close to the AO

MARY:
25 Flutter Kick

25 Peter Parker