Bartman – Page 78 – F3 Knoxville

Best Game of Dirty Santa Ever

December 23, 2017 Bartman

THE SCENE: Warm, windy, wet and very very DARK

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 20
4ct Merkins IC x 10
Tempo Squats IC x 10
Cherry Pickers IC x 5

THA-THANG:

Played a game of Dirty Santa. PAX numbered off & picked gifts from the bucket in numerical order. PAX had the choice of drawing a new gift, or if they’re feeling especially sadistic, they could choose to “steal” a gift from a previous PAX and we would repeat the stolen exercise. Sadly no one stole….here were the gifts chosen (not in order chosen:

Stay where you are. 20 Speed Skaters, 20 Carolina Dry Docks, 20 Reverse Lunges, 20 Flamingo toe touches.
Indian Run while singing Here Comes Santa Claus. Stop once each PAX has been the “indian” 3 times. We quickly found out we don’t know the words to this song so we changed it to Rudolph the Red Nosed Reindeer…
Mosey to soccer field. Burpee Broad Jump across the narrow width of the field.
Mosey to another soccer field. Wind Sprint the length of the field. Start at 25%, then increase to 50%, 75% & 100%. Rinse & Repeat x 3.
Stay where you are. 10 Burpees, 10 Thrust Merkins, 10 Smurfjacks, 10 Plankjacks. Rinse & Repeat x 3.
Mosey to concrete bleachers. Incline Merkins x 50, Decline Merkins x 50, Box Jumps x 50
Mosey to playground. 10 Pullups, 10 Burpees, 10 Plankjacks, 10 Squatjumps. Rinse & Repeat x 2.
Mosey to soccer field. Inchworm Merkin across the short length of the field.
Stay at soccer field. Bernie Sanders across the field, then Groucho walk back across.
Back at the AO. Monkey Humpers while singing Jingle Bells.

MARY:

Flutter kicks x 15
Gas Pumps x 15
Box cutters x 15
Hello Dollys x 15
Slutter kicks x 15

COUNT-OFF & NAME-O-RAMA
10 PAX: Mayberry, Frosty, Booger, Hammock, Waxjob, Sharpie, Showcase, Gibbler, Butters, Bartman

CIRCLE OF TRUST/BOM:
Jesus Christ is the real meaning of Christmas. This morning we took time to listen to the Christmas Story from Luke 2:

2 In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world. ²(This was the first census that took place while^[a] Quirinius was governor of Syria.) ³And everyone went to their own town to register. ⁴So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David. ⁵He went there to register with Mary, who was pledged to be married to him and was expecting a child. ⁶While they were there, the time came for the baby to be born, ⁷and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them. ⁸And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. ⁹An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. ¹⁰But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. ¹¹Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. ¹²This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.” ¹³Suddenly a great company of the heavenly host appeared with the angel, praising God and saying, ¹⁴“Glory to God in the highest heaven, and on earth peace to those on whom his favor rests.” ¹⁵When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.” ¹⁶So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. ¹⁷When they had seen him, they spread the word concerning what had been told them about this child, ¹⁸and all who heard it were amazed at what the shepherds said to them. ¹⁹But Mary treasured up all these things and pondered them in her heart. ²⁰The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told. ²¹On the eighth day, when it was time to circumcise the child, he was named Jesus, the name the angel had given him before he was conceived.

MOLESKIN:

ANNOUNCEMENTS:

12-21 workout

December 21, 2017 Bartman

THE SCENE: 40’s and warm…we sure this is late December?

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 15
Merkins x 10
Cherry pickers x 5
This/that stretch
LBAC forward & backward

THA-THANG:

Mosey to the hill by the big Christmas tree

3 trips up the hill to the Christmas tree (insert Christmas Vacation mumblechatter here….)

Lunge to to tree, 10 burpees
Bernie Sanders to tree, 10 burpees
Groucho walk to tree, 10 burpees

Mosey back to parking lot

Bear Crawl 11’s

line up about 15 ft from curb
bear crawl to curb (diamond merkins)
crawl bear back to start point (Wide merkins)

Grinder time

start at pavalon
run to end with exercise bars
5 pull ups, 10 squats, 20 calf raises
run back to pavalon
rinse & repeat x 5

MARY:

Gas pumps x 20
hello dolly x 20
flutter kick x 20
burpee ring of fire (2 rounds)
1 min of LBC’s

COUNT-OFF & NAME-O-RAMA
16 strong: Tank, Woodshack, Doubtfire, Fins, Ma’am, Snorkel, Mr. Rogers, Hammy, Drifter, Flash, Butterfingers, Raincheck, Squatter, Squiggly, Pinnocchio, Bartman

CIRCLE OF TRUST/BOM:
A reminder of how we should use what we know to share our faith. Why do we put so much pressure on ourselves? It’s easy if we just talk about our own personal experiences. We can’t go wrong, so don’t back away from sharing what God has done in your life with others.

MOLESKIN:
Bonus points to Fins who was dealing with a bum foot today. He kept the pace and stayed busy with all kinds of extra credit moves while not able to run. It was motivating to watch him not let an injury slow him down.

ANNOUNCEMENTS:
Coffeeteria at Starbucks for those who could make it.

No Bikers and Babes just Bells

December 20, 2017 Tank

THE SCENE: Perfect scene for a horror movie. 52 degrees and raining but we were under cover of the dank, damp and poorly lit Pavalon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
100 JR, KB Around the world, Halos and figure 8s

THA-THANG:

Start at any cone, do exercise (AMRAP 2min) then run around perimeter, grab KB. And move to next cone.

Cone exercises:
1) overhead press
2) sumo high pulls
3) cleans
4) curl-press-tris
5) am swings
6) 2 CMU farmers walk down center aisle with merkin
7) Bent over rows
8) Goblet squats
9) pull ups
10) lunge press

Speed round- do 5 of every exercise (per arm if ness) as fast as you can

MARY:
100ish LBCs?
COUNT-OFF & NAME-O-RAMA
Showcase (Shooter) Junk (Ratchet) Bartman (tank), Tank (Bartman)
CIRCLE OF TRUST/BOM:
Don’t let any past issues stop you from reaching out to family/friends this Christmas.
MOLESKIN:
No fornicating bikers today at the Pavalon!
ANNOUNCEMENTS:
Prayers for travel and Butters wife

A Good Setback?

December 19, 2017 Tank

THE SCENE: 43 degrees, moist like a nice bunt cake?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20, rocketts x10, this and that, shoulder touch Merkins x10, cherry pickers x5

THA-THANG:

At top Mosey to the “boat” and Start at first lit tree.
At each tree do:
1 burpee
2 squats
3 Merkins
4 lunges (2 each leg)
Then run back to start and go to next line. Repeat
Total of 8 trees (trees are 20’ +- apart)

When finished go back and finish with six

On next set of 8 trees do:
2 burpees
4 squats
6 Merkins
8 lunges
Go back and Finish with six

Sprint to bottom of steps (60 yds)
10 burpees on your own

Run up steps and hill to restaurant x2

Mosey towards Matterhorn
Stopping for
iron mikes x20
10 diamond, 10 wide, 10 reg

Turn right before Matterhorn and at every other light pole do:
imperial walkers x10 3-count
Squats x20
Stop just past marina building.

At every tree add 1 merkin starting with 1 (total of 11 trees over 100 yds+-)
Then 10 squat jumps
Mosey back to AO

Ring of Fire, (get in tight)
count up to 3 burpees
Boat/canoe w/ paddling and AB hammering
140ish LBCs
Proton peter Parkers

MARY:
Ring of Fire, (get in tight)
count up to 3 burpees
Boat/canoe w/ paddling and AB hammering
140ish LBCs
Proton peter Parkers

COUNT-OFF & NAME-O-RAMA
17 – Frenchie, proton, ratchet, abacus, tank, frosty, Mayberry, junk, Bueller, too late, crossbar, Showcase, Rusty, wall ball, scooter, Bartman, flute loop
CIRCLE OF TRUST/BOM:

Christmas was God’s most successful setback. He has always delighted to show his power through apparent defeat. He makes tactical retreats in order to win strategic victories.

Joseph was promised glory and power in his dream (Genesis 37:5–11). But to achieve that victory he had to become a slave in Egypt. And as if that were not enough, when his conditions improved because of his integrity, he was made worse than a slave: a prisoner.

But it was all planned. For there in prison he met Pharaoh’s butler, who eventually brought him to Pharaoh, who put him over Egypt. What an unlikely route to glory!

But that is God’s way — even for his Son. He emptied himself and took the form of a slave. Worse than a slave — a prisoner — and was executed. But like Joseph, he kept his integrity. “Therefore God has highly exalted him and bestowed on him the name that is above every name, so that at the name of Jesus every knee should bow” (Philippians 2:9–10).

And this is God’s way for us too. We are promised glory — if we will suffer with him (Romans 8:17). The way up is down. The way forward is backward. The way to success is through divinely appointed setbacks. They will always look and feel like failure.

But if Joseph and Jesus teach us anything this Christmas it is this: “God meant it for good!”

MOLESKIN:
Aparently Showcase wants to be Shooter so much he is now referring to himself in the name-o-Rama as Shooter.
ANNOUNCEMENTS:
Prayers for Butters wife and baby as she will be delivering soon, travel for families

13 Reps at the 13th Grade!

December 18, 2017 Booster

THE SCENE: 41 degrees, light, drizzling rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles Forward X 10 (IC) followed by Michael Phelps
Baby Arm Circles Backward X 10 (IC) followed by Michael Phelps
Cherry Pickers X 10 (IC)
Side Straddle Hops X 15 (IC)
Squats X 20 (IC)
Merkins X 13 (IC)
Mosey

THA-THANG: (many people think of junior/community colleges as the 13th grade so we did 13 reps everywhere)

McWherter Parking Lot (Light Pole to Light Pole – Suicides)

13 pushups & 13 squats (OYO) at light pole (home base)
run to next row of parking lot (approximately 20 yards)
Touch line with hand and return to the start
repeat 13 pushups and 13 squats and run to the 2^nd parking row (40 yards away)
Repeat to next row, etc.
Early finishers did Imperial Walkers
Mosey

Behind Maintenance Building

13 Overhead w/ block (OYO)
13 Goblet squats w/ block (OYO)
13 Curls w/ block (OYO)
13 Bent Over Rows w/ block (OYO)
Put block down and run up the stairs to the Fitness Center
At the top, 13 Chris Loftons – jump shot squats; run back down
Repeat
Mosey

Bagwell Center

13 Dips and 13 Step Ups w/ each leg
Repeated for 3-4 rounds
Mosey

MARY:

13 Box Cutters (IC)
13 Big Boy Situps (OYO)
Mosey

COUNT-OFF & NAME-O-RAMA

10 PAX – Bartman, Booster, Glock, Neutron, Onesie, Peach Fuzz, Proton, Rusty, Scrum, Waxjob

CIRCLE OF TRUST/BOM:

Live every day like it’s our last, because it could be!

I met with a friend who is a business/time management coach. I shared my struggles to be a great husband, father, friend, etc. while also trying to develop a small cancer charity into a leader in the region and state. She challenged me to come up with a personal mission statement and develop SMART goals for the 1st quarter of 2018 which includes both personal and professional goals.

While I’m just starting my potential 1st quarter goals now, my “current” working mission statement is:

I will spend quality time with those I love while exercising my mind, body and spirit so to fulfill my purpose of leaving our world better than I found it.

I encouraged everyone to think about their own goals and impact.

MOLESKIN:
Thank you to the PAQ at JUCO today and everyone else at F3 for being so supportive of me and everyone else. The gloom is a great place to be when you’re with family!
.
ANNOUNCEMENTS:
No Christmas Day workouts. Enjoy your family and A Christmas Story, It’s a Wonderful Life, and Die Hard (it’s a Christmas movie)!