Bartman – Page 74 – F3 Knoxville

Double Vision

January 31, 2018 Bartman

THE SCENE: 25 with no wind, actually pretty nice. Also had the Super Blue Blood Moon going on.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Around the world
Halos
Figure 8s
10 tempo merkins
Outhouse run
100 JR

THA-THANG:

Descending ladder. Work your way from top to bottom then repeato, eliminating the top exercise and working your way down the ladder again. We had time for +/- 3 rounds this morning.
- 10 Turkish Getups (5 per arm)
- 10 Sandbag clean & squat
- 20 Burpees
- 20 American Swings
- 30 Hip Thrusts
- 30 Overhead Press
- 40 Lunge (20 out & back)
- 40 Calf Raise
- Waiter carry (length of tennis court fence & back)

MARY:

Flutter kicks x 15 (4ct with KB overhead)
American Hammers x 20 (4ct with KB)
Big Boys with KB for final remainder of time

COUNT-OFF & NAME-O-RAMA
4 strong: Ratchet, Shooter, Costanza, Bartman

CIRCLE OF TRUST/BOM:
This morning we witnessed an astrological event that hasn’t occurred in 150 years: a Super Blue Blood Moon. Look it up if you don’t know what it is… it’s pretty cool. Therefore, we got to see something that no living human being has ever seen before. The thought of this led me to a few quotes regarding the “unseen” aspect of leadership.

Leaders must wake people out of inertia. They must get people excited about something they’ve never seen before, something that does not yet exist. –Rosabeth Moss Kanter
If you want something you’ve never had, you must be willing to do something you’ve never done. –Thomas Jefferson
Leave the beaten path occasionally. You’ll be certain to find something you have never seen before. –Alexander Graham Bell

These quotes in turn moved my thoughts toward Christ and his omniscience. We are so quick to forget that he knows our path and prepares a way for us. Our job is to follow him obediently, even if it leads to new or frightening places. It’s a trust exercise.

Faith is the confidence of things hoped for, the evidence of things not seen –Hebrews 11:1
Walk by faith, not by sight –2 Corinthians 5:7
So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal –2 Corinthians 4:18
No eye has seen, no ear has heard, no mind has conceived what God has prepared for those who love him –1 Corinthians 2:9

MOLESKIN:

ANNOUNCEMENTS:

Three-Headed Monster

January 29, 2018 Booster

THE SCENE: 42 and georgeous
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles Forward (IC) followed by Michael Phelps
Baby Arm Circles Backward (IC) followed by Michael Phelps
10 Cherry Pickers (IC) 4 CT
12 Side Straddle Hops (IC) 4 CT
12 Squats (IC) 4 CT
10 Hand Release Merkins – OYO
5 Burpees – OYO
4 Sprints
Mosey

THA-THANG:

First Monster – 5 rounds

20 calf raises on steps – OYO
10 pull-ups on the walkway rails – OYO
10 bench step-ups/box jumps – OYO
Repeat for 5 rounds
Mosey to fight the next monster

Second Monster – 5 rounds

15 Dips and 15 Freedom Twists
Repeat for 5 rounds
Mosey to fight the next monster

Third Monster – as many laps as possible

15 merkins and 25 squats
Run around the lot
Repeat until time called
Mosey to AO

MARY:

Big Boy Sit-ups x 20 (OYO)
Box Cutters IC 4 CT

.COUNT-OFF & NAME-O-RAMA

Bartman, Neutron, Peach Fuzz, Scrum, Sweeper & Booster

CIRCLE OF TRUST/BOM:

Lately, I have felt a little lost with my faith and what God wants for my life. I’ve been in a funk and trying to get out of it. I’ve started to ask God if He can guide me. I’ve been searching for scripture that will help with focus.

Isaiah 43:2 “When you go through deep waters, I will be with you.”

Psalm 37:5 “Commit your way to the Lord. Trust in Him, and He will act.”

Isaiah 41:10 ” Don’t be afraid, for I am with you. Don’t be discouraged, for I am your God. I will strengthen you and help you.”

Philippians 4:13 “I can do everything through Christ who gives me strength.”

MOLESKIN:

Prayers for several F3 brothers recovering from injuries..

ANNOUNCEMENTS:

This coming Sunday, February 4, F3 members will be leading a special workout with kids from the Mechanicsville and Broadway areas. In addition to the workout, we will also be delivering some much needed sports equipment.

All you have to do is show up. Come out, have fun and interact with the kids and let them see and experience positive, male role models. The workout will take place at The Wesley House (1719 Reynolds St. Knoxville, TN 37921) from 2:00pm – 3:00pm. We will do a 45 min workout with the kids where we will partner up for team building exercises and gather for a BOM at the end.

x games

January 29, 2018 Gibbler

THE SCENE: cool and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 windmill merkins, 10 tempo squats, 10 cherry pickers and 10 baby arm circles (forward and backwards

THA-THANG:

Mosey to Soccer Field

Modified 4 corners with cone in the middle. Count down from 20, 18, 16, 14, 12, and 10. After each exercise run to the middle and do 2 burpees. Then run to the next corner.

corner 1 squats
corner 2 iron mikes
corner 3 lunges
corner 4 CDD
Boat/Canoe w/ American Hammer
jog the end and sprint the length of the soccer field

Round 2

count down from 20, 15, 10, and 5
corner 1 merkins
corner 2 LBC
corner 3 SSH
corner 4 pickle pounders
jog the end and sprint the length of the soccer field
Mosey back to AO

MARY:

flutter kicks
box cutters
squats
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I just finished reading The Long Walk; A true Story of a Trek to Freedom. It’s amazing what the mind and body can endure and thrive under if you’re mentally tough and you’re determined to survive and accomplish a task.
MOLESKIN:
It was a beautiful morning with a light breeze.
ANNOUNCEMENTS:

DORA 1,000

January 25, 2018 Bartman

THE SCENE: Low 30’s. No wind. Good winter workout weather.

F3 WELCOME & DISCLAIMER

welcomed group & FNG

WARM-O-RAMA:

Side straddle hops x 20 IC
Tempo squat x 10 IC
Tempo merkin x 10 IC
30 seconds OYO stretching

THA-THANG:

Form 2 lines for a CMU Indian run to the base of baby Everest.
Battle buddy up for CMU Dora work on the hill. Perform 100 reps of the “bottom” exercise while partner carries CMU to the top of the hill and does 5 reps of the “top” exercise.
Rinse & repeat until all exercises complete.

MARY:

Little baby crunch x 50
Hello dolly x 20
Flutter kick x 15
Slutter kick x 15

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Pushing myself physically is often easier than pushing myself spiritually. I know I can do 1 more Burpee or 1 more merkin even when I’m exhausted. But when I’m drained spiritually it is hard to find that inner strength. Fortunately we have a God who intercedes for us and carries our burdens. We need to look no further than him and cast our burdens on him.

“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak. Even youths grow tired and weary, and young men stumble and fall; but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.” Isaiah 40:28-31

MOLESKIN:

ANNOUNCEMENTS:

Heavyweight

January 24, 2018 Bartman

THE SCENE: mid 30’s but the wind made it feel much colder

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Around the worlds
Figure 8’s
Halos
Outhouse run

THA-THANG:

Today’s goal was to lift a heavier weight than usual with less reps. Ratchet brought out the big boy KBs. Reps listed below were a suggestion only….the goal was to choose a weight that was heavy enough so that you fail somewhere close to the suggested rep count. PAX worked through the list as many times as possible.

2 Arm OH Press x 10
KB American Hammers x 20
Sumo High Pull x 10
Box Jumps x 10 (choose a higher section of the wall than you usually use)
KB Merkin with Row x 10
Curls x 10
Goblet Squats x 10
Calf Raises x 20
Tricep Extensions x 10

MARY:
2 mins of alternating American Hammers & Big Boy Situps

COUNT-OFF & NAME-O-RAMA
6 HIMs: Ratchet, Pogo, Scooter, Tank, Shooter, Bartman

CIRCLE OF TRUST/BOM:
In the beatitudes Jesus speaks about giving to the poor, praying and fasting (Matt 6: 1-6, 16-18). In each of these areas he says that we should go about our actions humbly, NOT seeking public praise or attention in the matter. He goes on to say that the Father, who sees all things, sees what we do in secret will reward us accordingly.

One of my favorite characteristics of F3 is that the group has a high level of humility. I don’t see a lot of bragging or chest pounding or self promotion. Rather, I see men who strive to get better each day, who encourage each other, who accept the day’s challenge. I see men giving 100% effort and also cracking jokes with each other. I see men who always give the credit to their battle buddy. I see men who take the workouts seriously, but don’t take themselves too seriously. Today I offered the group a simple ‘thank you’ for so faithfully demonstrating this Godly characteristic of humility.

MOLESKIN:
Great to see Tank out today, walking boot and all!

ANNOUNCEMENTS: