Bartman – Page 72 – F3 Knoxville

Partners In Pain!

February 19, 2018 Booster

THE SCENE: 52 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles Forward X 10 followed by Michael Phelps
Baby Arm Circles Backward X 10 followed by Michael Phelps
Cherry Pickers (IC) 4 CT
Side Straddle Hops (IC) 4 CT
Squats (IC) 4 CT
Hand Release Merkins – OYO
Karaoke
Mosey to back of campus

THA-THANG:

Maintenance Building – Partner Workout

We partnered up w/ the coupons. One partner lifted while the other ran up & down the stairs. We switched out on every lap.

100 Overhead
100 Curls
100 Goblet Squats
Mosey to Sophomore Hill at Fitness Center

Sophomore Hill at Fitness Center – Partner Workout

One partner worked while the other ran up & down the hill. Switched every lap.

50 burpees
100 BBS
200 Merkins
300 Squats
Mosey

MARY:

No time…

COUNT-OFF & NAME-O-RAMA
Bartman, Onesie, Wall Ball, Waxjob & Booster

CIRCLE OF TRUST/BOM:

“Patience is a virtue” but not a strong virtue of mine.

Impatience can be defined as a strong serge of animosity toward the weaknesses, faults and failures of others…a bad driver, a long line, a coworker, a spouse or child taking a while to get ready.

Stephen Covey – told a story about a man and his wild kids getting on a subway one Sunday morning; the kids were throwing people’s newspapers, yelling, etc. while the man just just sat there ignoring them. Covey asked the man if we man was going to discipline his kids; the man said his wife, their mother, just died and he guesses the kids aren’t sure how to process her death nor did he. Covey went from irritated to compassionate towards the man.

In situations…Be Patient. Show Empathy.

Remember, we sin every day so God has tremendous patience for us. We should strive to be patient like him.

ANNOUNCEMENTS:

JUCO now has a Friday workout! Be There! Encourage others to join you!
CSAUP Event is this Saturday at Springbrook Park (The Bomb Shelter), 6:00am – 9:00am
FiA is coming to Knoxville! Encourage the women in our lives to join

GoldiBlox

February 18, 2018 La-Z-Boy

THE SCENE: Drizzly, Cool & Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 25
Tempo Squat IC x 10
Merkins IC x 10
Nancy Kerrigan IC x 10

THA-THANG:

3 Man Teams – 4 Circuits

Circuit I (2x Through running until PAX completes)

A – Goblet Squat
B – Burpee
C – Goldi-Blox (Travel Exercise)

Circuit II

A – Brick Switch Merkins
B – American Hammers
C – Weighted Lunge

Circuit III

A – Weighted Calf Raise
B – Rock Climber
C – Squat Walker (Weighted Duck Walk)

Circuit IV

A – Squat & Press
B – Merkins
C – Broad Jumps

Sprint 2x Through

Quarter Pounder (Cheese Optional)

Run 25 yards – 25 Merkins
Back Peddle – Run 50 Yards – 50 Squats
Back Peddle to start – Run 75 Yards – 75 American Hammers
Back Peddle to start – Run Full Length of the Parking Lot – 100 SSH

MARY:
We ran out of Time – I had Colt 45’s planned though
COUNT-OFF & NAME-O-RAMA

16 PAX
CIRCLE OF TRUST/BOM:

The common denominator in all of these mass shootings, and the sexual misconduct violations are that all of the perpetrators are MEN. It’s men that are hurting our women and children. It stresses the importance of pulling men out of isolation and into community.

MOLESKIN:

With all of my mis-q’s today it felt like a VQ. I’m thankful for you men that I consider brothers. Thankful for your support and your leadership. Iron truly sharpens Iron.
ANNOUNCEMENTS:
See Announcements section

Lots of Pee Breaks

February 17, 2018 Frosty

THE SCENE: 44, little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 43 IC, waiting on Mayberry

Windmills x 10 IC

Imperial Walkers x 10 IC

10 Burpees OYO
THA-THANG:
Break into 2 teams

Team 1 does 5 burpees while team 2 starts the mosey.

Team 2 Mosey long way to soccer field at Watt Rd. Stop at each light and do 5 merkins (total of 80)

Team 1 follows after the burpees. Team 2 did their 5 burpees at the field while waiting on team 1.

BLIMPS relay

One team member runs length of field and back while rest of team completes AMRAP of the following;

Burpees

Lunges

Imperial Walkers

Merkins

Plank Jacks

Squats

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11’s across width of field. Derkins and Groiners

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Escalator variant – do exercise A, run a lap around the field, at same corner do exercise A and B, run another lap…repeat for the four exercises

A – Burpees x 5

B – Merkins x 10

C – Squats x 15

D – BBS x 20

Once complete we went down the escalator starting with 20 BBS, run a lap….repeat.

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Mosey back to AO by way of the upper field, stopping at each light post and doing 20 Squats

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Ratchet involved with organization that helps homeless teenagers and young adults, pray for them

Deadhead on job transition

United weekend being a blessing
ANNOUNCEMENTS:
CSAUP next week

Love Triangle

February 14, 2018 Bartman

THE SCENE: Almost 50 and rainy. The DP pav-a-lon is a grungy place but it’s nice to have on rainy days.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA: Stretches

THA-THANG:

Valentine’s Day Special: The Love Triangle

3 stations under the pav-a-lon. Each station had a list of exercises and # of reps. Work your way around the triangle completing item #1 at each station on the first lap, item #2 on the second lap, etc. until you complete 4 laps and all 4 items on each list. We had time to get through 2 complete circuits.

Station 1
1. 25 Pullups
2. 20 Overhead Presses
3. 15 Goblet Squats
4. 10 American Swings
Station 2
1. 25 Table Jumps
2. 20 Hip Thrusts
3. 15 Burpees
4. 10 Sumo Side Lunges (each leg)
Station 3
1. 25 Knee Ups (with basketball)
2. 20 Basketball Merkins
3. 15 Leg Lifts (with basketball)
4. 10 Inch Worm Merkins

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
Ratchet, Bartman

CIRCLE OF TRUST/BOM:
Valentines Day should not be any different than the other 364 days of the year when it comes to showing your wife how much she means to you.

MOLESKIN:

ANNOUNCEMENTS:

Nice & Low Impact

February 11, 2018 La-Z-Boy

THE SCENE: It was Cold!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 40
WGM (World’s Greatest Merkin) IC x 5
Rockettes IC x 15
Merkins OYO – 2 Minutes
BBS OYO – 2 Minutes
Burpees OYO x 10

THA-THANG:

Circuit 1 –

Gorrilla Shuffle Line Dance- OYO
HR Merkins x 2
Gorilla Shuffle x 3 to the Right
HR Merkins x 2
Tuck Jumps x 2
Bear Crawl FWD x 10
Rinse & Repeat to the Left and Make your away across the Soccer Field
10 Burpees and take a Hot Lap around the Field – Plank it up Center Field

Intermission

Rock Climbers IC x 15 (Not Mountain Climbers those are standing)
Plank Jack IC x 15
Dips OYO x 25 (4 Sets)

Circuit 2 –

Caterpillar Merkins OYO x 1 Ascending to 5
Add Lunge (ea leg) for every Merkin – work your away across the field
10 Burpees – Take a Hot Lap

2nd Intermission

Plank it up Mid-Field
Absolutions – Hi Plank – Lo Plank – Lo Plank Jacks on a 6 count IC (I forgot the In-Out Motion)
Then 15 OYO (Cuz I can’t breathe)

Then my workout ran short … so we did 11’s

Start 0 – 11
Merkins Southside
BBS Northside
Lunge North
Run South

Back to the AO

MARY:
10 Burpees

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The Gap between who you are today and the Man you are meant to be is called the Gap to Greatness. This can be overwhelming or motivating depending on how fiercely you are closing that Gap!
MOLESKIN:
Getting the Band back together again. We had a lot of old school guys come out that we haven’t seen in a while. Since Tank was making a comeback on his Tankle, we had to make sure we kept it nice and low impact. I did however not make good on my promise to keep it under a mile… Great work Men! Thanks for coming out