Bartman – Page 71 – F3 Knoxville

CMUs are heavier when waterlogged

February 28, 2018 Tank

THE SCENE: Dog pound, rain coming down like a gentle kiss by a camel, 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

high knees x20, cherry pickers x10, BACs x20

THA-THANG:
Partner up. One CMU per team. Take CMU to bottom of Matterhorn. (We did not run with them, we transported them there) curling them on the way.

at Matterhorn: partner 1 does curls,presses,tris,and squats x10 each with CMU while partner 2 runs up Matterhorn to light pole and does 2 round the clock mericans on the hill. Switch and repeat, alternated Matterhorn run with 50yd r.lun down lot to do 20 squat jumps..

leave CMU and mosey to pavalon. 5 pull ups, 10 dips, 15 incline mericans, 20 step ups. Repeat x 3

mosey to “boat” picking up CMU on the way. At boat, 10 declines on guardrail while partner does 10 sumo squats with CMU. Repeat.

mosey to AO with both partners carrying CMU at same time.

MARY:
Am hammers, imp walkers x20
COUNT-OFF & NAME-O-RAMA
8 attending
CIRCLE OF TRUST/BOM:
What is your legacy? If you died today, what would people say about you? My pastor Rev. Doug Sager passed away this week and he left a legacy behind him of epic proportions. Let’s drive for that.

MOLESKIN:
Rainy bad moods were put to rest…for the most part. Prayers for Bowflex’s MIL, and La-z-boy’s grandmother. Praise for Tanks SIL- no cancer!
ANNOUNCEMENTS:
None

Ribbed’s route 66 at the Dog Pound

February 27, 2018 Ribbed

THE SCENE: A Nice Cold 34 Degree and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 25x
Tempo Squats 15x
Baby Arm circles 14x
Some of these and some of those

THA-THANG:
Mosey to the parking area in front of the trailer.

Route 66 with Start Jax
- waiting for the 6 with hello dollies
Ribbed’s 66
- 10 Burpee’s at first list
  - backward lunge to next light
- 10 tempo squats next light
  - hello dollies 10x
- 10 American hammers 4count
  - High needs to the next light
- 10 Burpee’s
  - berny sanders to the next light
Route 66 from the far side of the parking loop.
- Iron Mikes
11’s in the small loop
- American Hammers out to Carolina Dry Docks

Mosey to the AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Parents, if your eyes ever see or your ears ever hear the sin and weakness of your children, it’s never an accident, it’s never a hassle, it’s never an interruption; it’s always grace.
-Paul David Tripp-

The non-CSAUP beat down

February 24, 2018 Bartman

THE SCENE: Warm & wet

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 20
Hand release merkins x 10
Tempo squats x 10
LBAC fwd/bckwd
this/that stretch

THA-THANG:

Mosey to concrete bleachers
11’s on the hill: burpees at top / derkins at bottom. Must box jump up the bleachers each trip up the hill.
Mosey to soccer field
Suicides the long way. Perform 2,4,6,8,10,12 reps at each line.
- round 1: Merkins
- round 2: Lunges
Mosey to playground
More 11’s. Start at top of hill by new bathrooms. Squats at top / pullups on playground equipment at bottom
Mosey back to AO

MARY:

Box cutters x 20
Boat / Canoe
Peter Parker

COUNT-OFF & NAME-O-RAMA
6 strong! La-Z-Boy, Deadhead, Shooter, Cosmo, Bartman, Cornhole (FNG)

CIRCLE OF TRUST/BOM:
I’ve shared the same BOM at my last 3 Q’s because it continues to stay on my mind: are you pursuing things in your life that ultimately matter or are you succeeding at things that don’t matter?

MOLESKIN:
Special prayer of safety for those at the CSAUP event today.

ANNOUNCEMENTS:
Hardship Hill – May 19

Wet N Wild

February 22, 2018 Neutron

THE SCENE: Wet and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Baby Arm Circles Forward X 10 (4 CT)
• Baby Arm Circles Backward X 10 (4 CT)
• Side Straddle Hops X 20
• Cherry Pickers X 10 (IC) 4 CT
• Mountain Climbers x 20 (4 CT) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Mercan x 10 IC (3 CT)
• High-knees x 10 IC (4 CT)
• Burpees x 10 OYO
• Mosey around to Pond Parking Lot

THA-THANG:

Pond Parking Lot:

4 rounds of 4 exercises at 4 stations

• 10 Burpees – OYO
• 15 Star-jacks – OYO
• 20 Merkins – OYO
• 25 Squats – OYO

Mosey to the sunken ship.

Sunken Ship

• 10 Box jumps and 15 American Hammers
• Repeat for 5 rounds
• Mosey to the hill in back

MARY:

Flutter Kicks IC 4 CT
Superman Swimmer
Box Cutters IC 4 CT

CIRCLE OF TRUST/BOM:
Being consistent with the small things in life will eventually add up to something great.

Mucho Chesto with Dora and Paula

February 20, 2018 Bartman

THE SCENE: low 50’s…absolutely perfect

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x20 IC
Tempo Squats x10 IC
Tempo Merkins x10 IC
Burpees x10 oyo

THA-THANG:

Mosey to the amphitheater
- Battle buddy up
- DORA reps of the following while partner runs to end of stage and completes 10 box jumps
  - 100 Thrust Merkins
  - 100 Incline Merkins
  - 100 Decline Merkins
Mosey to the Methodist Church parking lot
- Keep same battle buddy & grab 1 rock per team
- DORA reps of the following while partner runs to top of parking lot and completes 5 burpees
  - 100 Overhead Press
  - 100 Goblet Squats
  - 100 Squat Press
Stay in same parking lot
- Paula Abdul the parking spaces (2 forward, 1 back)
- 10 merkins each trip forward
- 10 squats each trip backward
Mosey back to splash pad

MARY:

Flutter kicks x20 IC
Boat/canoe
Peter Parkers

COUNT-OFF & NAME-O-RAMA
35 strong including 2 FNG and 1 out of towner.

Cowbell, Uni, Popeye, Crawdad, Cramps, Plunger, Bermuda (FNG), Abort, Passport, Preacher, Plunder, Uncle Rico, Prom King, G-6, Swanson, Faceplant, Petey, Frank, Quarantine, Primo (Charlotte), Gretzky, Hillary, Bessie, Putt-Putt, Cardigan, Rascal, Guppy, Gerber (FNG), Stagehand, Steam, Soot, Cougar, Red Writer, Careless, Bartman

CIRCLE OF TRUST/BOM:
“Our greatest fear should not be of failure, but of succeeding at things in life that don’t really matter”. This quote is attributed to Francis Chan as well as DL Moody – regardless of who said it first it is absolutely true and has been a challenge for me this week. Where do I invest my time? Is it on worldly possessions? Comforts? Fitness? My career? All of these things, while nice, are ultimately not what our focus should be. Jesus is in the relationship business and we should be too. Our efforts should be toward brotherhood, accountability, being bold in our faith, helping our brother when he falls. These are what is important in light of eternity.

MOLESKIN:

ANNOUNCEMENTS:

G-6 mentioned he is in need of a person to help at one of his camps. It’s a paid position…contact him for more information.
Alcoa CSAUP is coming up this Saturday 2/24 @ 6am.