F3 Knoxville

Tag: Bartman

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.

Crowdpleaser

THE SCENE:  54 and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Squat x 15 IC
BLIMPS x 2 OYO
   Burpees x 5
   Lunge each leg x 10
   Imperial Walker x 15
   Merkins x 20
   Plank Jacks x 25
   Squats x 30

THA-THANG:

Quads v. Abs
Outhouse Mosey to across-the-street
Squat / Slap Ground / Jump x 10 OYO
Inchworm 20 yards
LBC x 25 IC
Duck Walk 20 yards
Chinook Squats – Chinook Arm Circles x 3 / Squat x 15 OYO
Ice Skaters x 20
WWII Sit-up x 15
Ice Skaters x 20
Copperhead Squat x 15
Karaoke Right Face 20 yards
Superman/Banana x 10 IC
Karaoke Left Face 20 yards
Gorilla Humpers – Wide Monkey Humper x 15
Backwards Run 20 yards
American Hammer x 20 IC
Fire Hydrants x 15 Each Leg IC
Frog Jump 20 yards
Rosalita x 20 IC
Frog Jump 20 yards
Happy Jacks – SSH x 5 / Jump Squat x 2
Inchworm 20 yards
Mosey back to AO

MARY:
Shoulder Blasters
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Just a quick story and encouragement around planning for the unexpected.
MOLESKIN:
We worked a few exercises that the men hadn’t seen in a while – kept everybody moving so there was little standing around.  I was glad to hear the mumblechatter this morning…
ANNOUNCEMENTS:
See you Saturday for the Convergence at the Asylum 7am!

Wheel O’ Fun

THE SCENE: Mid 40’s….cool but nice

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Around the worlds
  • Figure 8s
  • Halos
  • Outhouse Run

THA-THANG:
Wheel O’ Fun.   Spinner wheel was on site today numbered 1-16.   Each number corresponded to an exercise.   Spin the wheel….note the exercise….then do 20 reps of that exercise.   About midway through we got tired of the repeats (especially the Turkish Getups) and decided to do 20 reps of any remaining exercises we hadn’t landed on yet.

  1. American swings
  2. Goblet squats
  3. Bent over rows (single arm)
  4. Turkish getups
  5. Side lunge
  6. Merkin with KB pull under
  7. Clean & Press
  8. Tricep extension
  9. Russian swing
  10. Kettlebell merkin
  11. Overhead press
  12. Jump Rope x 50
  13. Upright row
  14. Deltoid raise (both arms in front)
  15. Curls
  16. Calf raise
    • If spinner lands on a line:  outhouse run

MARY:
Round Robin:

  • Bartman:  Reverse Crunch (4 ct) x 25
  • Ratchet:  Side Crunch x 10 each side
  • Tweet-E:  Bird Dogs
  • Ended with AMRAP crunches for final minute

COUNT-OFF & NAME-O-RAMA
3 PAX:  Ratchet, Tweet-E, Bartman

CIRCLE OF TRUST/BOM:
I didn’t have a lot prepared but Tweet-E stepped up and shared about the impermanence of just about everything.  Whether you’re experiencing the best times or the worst times, the seasons of life do indeed change and you will only experience your current situation for a fleeting moment.   Therefore if you’re struggling with a tough time, show some grit for this season will pass.  Likewise if you’re experiencing a time of blessing right now, enjoy it to the fullest because it will not last forever.

MOLESKIN:

ANNOUNCEMENTS: