F3 Knoxville

Tag: Bartman

Lead ME!

The Scene: 64 degrees and beautiful

F3 Welcome and Disclaimer

Warm-O-Rama:
SSH 15x
Imperial walkers 15x
‘Merkins 15x

Tha-THANG:

Mosey to Matterhorn alternating 5 ‘Merkins/squats at every other pole

4 cones equally apart on Matterhorn
Cone 1:
squats 20x
SSH 15x
Dry Docks 20x

Cone 2:
BBS 20x
Wide ‘Merkins 15x
Rocky Balboas 20x

Cone 3:
Squat jumps 20
‘Merkins 15
LBCs 20

Cone 4:
Smurf jacks 20x
Toe touches 15x
Flutter kicks 20x

Run back to previous cone then to next cone after each exercise. Complete first number of reps then repeat that ladder 2 times till all reps are complete.

Mosey to Pavalon
10x pull ups, 10x dips, 10x declines, 10x inclines
Rest
Then round of 5x
Al gore till 6 joins

Finish reps on Matterhorn on way back

Mosey to Kory Hill
Partner up
Bear Crawls up, squat walk down
While partner ‘Merkins/SSH/planks
3x each

Mosey to little Everest.
5x V-ups and burpees

Mosey back to AO

MARY:
RING OF FIRE
7x ‘Merkins
Leg lift duck duck goose
Dealers choice

BOM:
Discuss “lead Me” sing by Sanctus Real
We are leaders of family, wives, work etc.  we need to have God lead us. Follow his lead from scripture and prayer.

The Bargain Shopper

The Scene: 54 and dark

F3 Welcome & Disclaimer

Warm-O-Rama:
400m Run
Squat 15x IC
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins 15x OYO
400m Run

Tha THANG:
100x Jump Rope
25x American Swings
100x Jump Rope
25x Air Squats
100x Jump Rope
25x Goblet Squats
100x Jump Rope
25x Merkins on KB
100x Jump Rope
25x Swing-Catch-Squat
100x Jump Rope
25x Sumo High-Pull
100x Jump Rope
25x American Swings
100x Jump Rope
Sprint around Outhouse and Back

MARY:
Plank until everyone finishes Tha THANG
Peter-Parkers
25x Flutter Kick
10x Side Cruches (flapjack)
10x ATMs
10x American Hammer w/KB

Track 1: Thunderstruck

The Scene:  58, ready to rain – and lots of lightning…

F3 Welcome & Disclaimer

Warm-o-Rama
15x Side straddle hop
10x Cherry pickers
10x Arm circles
15x Squats

Tha-Thang: Mosey to the track…
3 laps (get a battle buddy)
20x Merkins
20x BB sit ups

<<CALLED EARLY FOR THUNDER AND LIGHTNING>>
· Sprint
o 20 alternating lunges / 30 seconds
· Sprint
o 20 Merkins / 30 seconds
· Sprint
o 20 squats / 30 seconds
· Sprint
o 20 LBCs / 30 seconds
· Sprint
o 20 Dry docks / 30 seconds
· Sprint
o Plank hold 1 min / 30 seconds
· Sprint

MARY
· LBCs x 50
· Hello dolly’s x 20
· Scissor Kicks x 20

No BOM

Moleskin:

The PAX was lucky it got called early, because the sprints and lunges on this workout by Peyton was in a class all by itself.  Better to have some quick 2nd “F” and head to grab a coffee and start the day!

I love Deadlifts and Lunges

The Scene: 58 and awesome!

F3 Welcome and Disclaimer

Warm-O-Rama: Around the world, Figure 8s, halo, 10 Russian swings

Tha Thang:

1st Exercise:

20 Plank row (10 each hand)
20 reverse lunge passing bell under leg (10 each lunge)
20 sit up push press (10 each hand)
20 Fig 8s with a twist

2nd Exercise:

10 deadlifts
10 American swings
10 goblet squats
10 push presses (each arm)
100 JR
20 deadlifts
20 American swings
20 goblet squats
20 push presses (each arm)
75 JR
30 deadlifts
30 American swings
30 goblet squats
30 push presses (each arm)
50 JR
Repeat Ex 1 Doubling numbers
Repeat Ex 2

MARY: American hammers 20 count, V-up hold 30 second (Tank), Peter parker hold (Tweety)
BOM: Luke 12:48- to whom much is given, much will be required
Christ is talking about waiting and being ready for his return.
Paul tells us later in Ephesians that we have been given the gift of grace and we are to share it with others in waiting for his return.

So Luke 12:48 tells us to be ready, that in conjunction with Paul’s teaching, being a faithful steward of Gods grace we are to share it with others.

Merkin Madness

Scene:  59, clear and beautiful

Welcome and Disclaimer

Warm-o-Rama

10 IC 4ct BAC

10 IC 4ct Michael Phelps

10 IC Confused Penguin

Little bit o’this, and a little bit o’ that

The THANG

5 rounds of Merkin Madness

10 diamond, 10 normal, 10 wide and Dead Bugs for rest (that’s one round)

Mosey to the boats and battle buddy up with someone you have not partnered with before. If one partner finishes before the other he matches reps until the second buddy finishes

5 light poles of 10 SSH, and 10 Merkins

5 light poles of 10 Turkish Getups, and 10 Spider-Man Merkins

5 light poles of 10 4ct Freddie Mercury, and 10 Lizard Walks

5 light poles of 10 squats, and 10 CDDs

5 light poles 10 Merkins of you choice

Ab-O-Rama

Mayberry Macerena

Floor Wipers

Reverse Crunch

Count-o-Rama

Name-o-Rama

BOM

Take a knee.  When we get knocked down, when we go through struggles and when we hit a wall what do we do, we take a knee.  We take a knee not because we are weak but because at that time we take it to Jesus.  And then we get up, no matter what we get up and we keep moving forward.

But when we can’t get up on our own?  We as men are usually told asking for help is a sign of weakness.  I don’t believe that, I think not asking for help when you need it is the sign of weakness.  A true HIM knows he can’t do everything on his own and there is a time when he needs is Father in Heaven, and his friends.  Jesus said in John 15:12-14 “My command is this, love each other.  Greater love has no one than this: to lay down one’s life for their friends.  You are my friends if you do what I command”

There is no doubt that Jesus paid the ultimate debt and gave his life for us, and I don’t think he meant for us to just give up our lives for our friends.  But it does mean we need to make sacrifices and give up our time, talent, treasures, etc, in order to be with a friend in need and left them up.  I think we can all think of a friend who might need a hand.  I encourage each of you to send them a message, give them a call, take them to lunch, and help them stand up and keep moving forward.

Prayer request for Manhattan and his family as the deal with the loss of his father-in-law.

And prayers for Bartman’s daugher, his family, and him as they prepare for his daughter’s surgery on Thursday.