F3 Knoxville

Tag: Bartman

Descending Ladder

THE SCENE: Low 40s & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 30
  • Tempo Squat x 10
  • 4ct Merkins x 10
  • Cherry Pickers x 5
  • this/that stretch

THA-THANG:

  1. Descending ladder.

Each man OYO work your way down the ladder from top to bottom.  After each round run across the parking lot & down the hill to the ball field fence.  Rinse & Repeat eliminating the lowest remaining exercise each round.  Alternate bernie sanders each trip up the hill when coming back from the ball field fence.

  • 10 Thrust Merkins
  • 9 Reverse Lunges
  • 8 Box Cutters
  • 7 Burpees
  • 6 Squatjacks
  • 5 Superman Swims
  • 4 Dry Docks
  • 3 Iron Mikes (4 ct)
  • 2 Flutter Kicks
  • 1 Ultimate Merkin

 

2.  Bear Square Crawl.

Four cones set up in a square.  Crawl the square while always facing the same direction.  Stop at each corner & perform the following:

  • Round 1:  10 Merkins
  • Round 2:  10 Pickle Pounders
  • Round 3:  out of time!  One long crawl to the end of the parking lot & Crawl Bear back.

MARY:
No Mary today….plenty of abs in the workout.

COUNT-OFF & NAME-O-RAMA
20 PAX:  Rainbow, Booster, Snitch, Abacus, Pusher, Cat Gut, Smalls, Fabio, Rusty, Bunny, QVC, Walkabout, Code Brown, Charmin, Toll Bridge, Passport, Gibbler, Cheatsheet, Ribbed, Bartman

CIRCLE OF TRUST/BOM:
Repeat BOM from my last Q….it has still been on my mind.   Don’t let the cold weather make you a fartsacker!   Champions are made in the cold weather.  Keep setting the alarm, keep pushing….you’ll be glad you did once the spring arrives.

MOLESKIN:

ANNOUNCEMENTS:
Truckin to the Pound – tomorrow 6am at the Truck Stop.

Selfie

THE SCENE: 42 and nippy


F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Around the Worlds
Figure 8s
American Swing
Outhouse Run

THA-THANG:
20 min AMRAP
20x KB American Swings
20x Slide Goblet Squats
4x Sandbag Bear Complex
12x Burpees
1x Farmer’s Carry

MARY:
20x Flutter Kick
20x Box Cutters
10x American Hammer w/KB
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
When you’re not leading, you’d better be “Delegating”, “Training” or using someone on your team’s “Expertise”
MOLESKIN:
That was a bear of a workout…I love sandbags.

Good thing toddlers are easier to catch

THE SCENE:

Dark… Just enough chill to keep the sweatshirt on during stretching. AO’s almost dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tennessee Rocking Chairs x20 IC
  • Merk-jacks x15 IC
  • Al Gore Tuck Jump (Al Gore for 10 count, explode to Tuck Jump) x5
  • Outhouse run, Bernie back
  • LBAC x20 IC fwd, x20 IC back
  • Michael Phelps OYO to shake it out
  • Single-leg stand-up with partner

THA-THANG:
Mosey to the Pee Rocks, pick out 2 hand-size

I Believe I Can Fly:
Arms to the side, feverish tiny ineffectual flaps for 10 count
Arms front, repeat flapping
Bend at waist, flap arms against gravity
Repeat!

Pick an Edgeless Safety CMU from the pile
Mosey away from abandoned dogs in trucks and pile rocks at top of hill for BBS relay:
PAX lie in a line head to foot. First PAX grab Edgeless Safety CMU from overhead, BBS, and set at feet for next PAX.
Repeat until pile is empty, plank until all Edgeless Safety CMU are piled downhill

Grab a Edgeless Safety CMU and spread out in the grass for:

  • Tempo Goblet Squat x15 IC
  • Curls x15 OYO
  • OH Press x15 OYO
  • Tricep Extension x15 OYO
  • Toddler Toss x5 OYO: Pretend Edgeless Safety CMU is a toddler.  Toss in the air and catch.
  • Rinse, Repeat

Mosey to tennis court:

  • Balls to the wall, travel clockwise on hands for 2 fence segments, then drop for 5 burpees.  Repeat
  • Bear crawl across both courts, sprint back. Repeat.
  • Circle up for 5-Merkin Ring of Fire
  • Tighten the circle and flip over for 45° foot push-down Ring of Fire

 

MARY:
Just enough time for 20x Pickle Pounders IC.
COUNT-OFF & NAME-O-RAMA
18 PAX killed it start to finish.  No FNGs this time.
CIRCLE OF TRUST/BOM:
In Ephesians 5 Paul exhorts those of us who are husbands to love our wives “just as Christ loved the church and gave himself up for her.”  I usually have thought of that verse in the context of his ultimate sacrifice for us on the cross.  Of course, that event was the culmination of his saving love for us, but giving himself started far before that.  He gave himself when he left the comfort of Heaven and stepped down to be born into a limited body like ours. He gave himself every day during his ministry when he was tired and hungry and wanted anything but to deal with more throngs of people.  Every day he actively sought out ways to give himself for us.  As you go through your day, look for ways that you can give yourself up; your needs, your desires, your conveniences, for your wife and show Christ’s love to her and also as an example to your children.
MOLESKIN:
2 weeks was a long time to be away from the Pound.  Missed you guys, but it was great to get to witness the great start for the Bomb Shelter.  Great job everyone who EH’d!  Toddler Toss ended up being significantly more hazard potential than anticipated.  I guess rocks don’t care if you drop ’em so they don’t help out at all like real toddlers do.
ANNOUNCEMENTS:
Prayer for Swirlie and family. Truckin’ To the Pound CSAUP 6am at Bob Leonard, F3 Knoxville 2nd Anniversary celebration McFee park November 4.

Island Hopping

THE SCENE: 65 and spotty rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • This/that stretch + leg stretches
  • SSH x 20  IC
  • Merkins x 10 IC
  • Burpees x 5 OYO

THA-THANG:

  1. Island Hopping
    • Mosey around the building stopping at each covered area to dodge the rain
    • 5 merkins, 5 squats, 5 dips, 5 burpees at the first island, increase reps by 5 at each stop.
    • Finished 3 rounds then the rain let up so we ventured out for some variety
  2. Mosey to handrail…..circuit training
    • 3 rounds of the following
      • Easy ups under handrail x 10
      • Beary Sanders up the stairs
      • Box jumps on picnic table x 10
  3. Mosey to parking lot…..more island hopping
    • 3 rounds of the following
      • Island #1:  Squats x 10
      • run up stairs & across parking lot
      • Island #2:  Iron Mike x 10
      • run to the top of the hill
      • Island #3:  Squat Jumps x 10
  4. Mosey back to AO.
    • Stop at every parking lot island & alternate 10 merkins / 10 squats

MARY:

  • Flutter kicks x 20  IC
  • Box cutters x 20  IC
  • LBC AMRAP for final minute

COUNT-OFF & NAME-O-RAMA
3 PAX:  Booster, Treehugger, Bartman

CIRCLE OF TRUST/BOM:
I’ve been listening to the audio Bible lately.  I encouraged the PAX to give it a try.   Normally when I read I only get through 1-2 chapters at a time, but with the audio version I can easily listen to entire books in one setting.   It’s helpful to gain the perspective of hearing it all at one time so that everything is in context.

MOLESKIN:

ANNOUNCEMENTS:

Working on them arms

THE SCENE: 50’s, cool, crisp and a little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20

Rockets x 20

Imperial Walkers x 20

Baby Arm Circles x 10 forward and 10 backwards

Merkin Thrusters x 10

Domo Squats x 10
THA-THANG:
Take coupons to bottom of hill leading to the soccer fields.

4 exercises at the top of the hill

Merkin Thrusters x 10

LBC x 20

CDD x 10

Squats x 20

Start at bottom of hill with 40 curls.  Run to top, do the first exercise and return to bottom of hill for 40 curls.  Repeat until all 4 exercises are completed at the top.

2nd round replace curls with 40 OHP while doing the same 4 exercises at the top

3rd round replace with 40 bent over rows, keep the 4 exercises at the top.

Mosey to walking track.

Perform a squat at each light pole, increasing by one rep at each light pole.  13 or 14 light poles for a total of 91 or 105 squats

MARY:
Ring of Fire Merkins x 10, repeat three times

Reverse crunches x 20

Peter parkers

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When you miss a workout, you have taken something from your brothers.  Even if you are the 6 or never say too much during the workout, your presence makes a difference.   So keep coming.

MOLESKIN:

ANNOUNCEMENTS: