Bartman – Page 85 – F3 Knoxville

Island Hopping

October 23, 2017 Bartman

THE SCENE: 65 and spotty rain

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

This/that stretch + leg stretches
SSH x 20 IC
Merkins x 10 IC
Burpees x 5 OYO

THA-THANG:

Island Hopping
- Mosey around the building stopping at each covered area to dodge the rain
- 5 merkins, 5 squats, 5 dips, 5 burpees at the first island, increase reps by 5 at each stop.
- Finished 3 rounds then the rain let up so we ventured out for some variety
Mosey to handrail…..circuit training
- 3 rounds of the following
  - Easy ups under handrail x 10
  - Beary Sanders up the stairs
  - Box jumps on picnic table x 10
Mosey to parking lot…..more island hopping
- 3 rounds of the following
  - Island #1: Squats x 10
  - run up stairs & across parking lot
  - Island #2: Iron Mike x 10
  - run to the top of the hill
  - Island #3: Squat Jumps x 10
Mosey back to AO.
- Stop at every parking lot island & alternate 10 merkins / 10 squats

MARY:

Flutter kicks x 20 IC
Box cutters x 20 IC
LBC AMRAP for final minute

COUNT-OFF & NAME-O-RAMA
3 PAX: Booster, Treehugger, Bartman

CIRCLE OF TRUST/BOM:
I’ve been listening to the audio Bible lately. I encouraged the PAX to give it a try. Normally when I read I only get through 1-2 chapters at a time, but with the audio version I can easily listen to entire books in one setting. It’s helpful to gain the perspective of hearing it all at one time so that everything is in context.

MOLESKIN:

ANNOUNCEMENTS:

Working on them arms

October 21, 2017 Frosty

THE SCENE: 50’s, cool, crisp and a little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20

Rockets x 20

Imperial Walkers x 20

Baby Arm Circles x 10 forward and 10 backwards

Merkin Thrusters x 10

Domo Squats x 10
THA-THANG:
Take coupons to bottom of hill leading to the soccer fields.

4 exercises at the top of the hill

Merkin Thrusters x 10

LBC x 20

CDD x 10

Squats x 20

Start at bottom of hill with 40 curls. Run to top, do the first exercise and return to bottom of hill for 40 curls. Repeat until all 4 exercises are completed at the top.

2nd round replace curls with 40 OHP while doing the same 4 exercises at the top

3rd round replace with 40 bent over rows, keep the 4 exercises at the top.

Mosey to walking track.

Perform a squat at each light pole, increasing by one rep at each light pole. 13 or 14 light poles for a total of 91 or 105 squats

MARY:
Ring of Fire Merkins x 10, repeat three times

Reverse crunches x 20

Peter parkers

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When you miss a workout, you have taken something from your brothers. Even if you are the 6 or never say too much during the workout, your presence makes a difference. So keep coming.

MOLESKIN:

ANNOUNCEMENTS:

Mosey Around the Matterhorn

October 19, 2017 Mayberry

THE SCENE: 50 and clear

40 Merkins on while F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
IC 20 4ct Imperial Walkers

IC 20 4ct Gas pumps

IC 20 4ct Tempo squats

THA-THANG:
Mosey to the Matterhorn

IC 20 4ct Bridge March

Broad jump to the light pole, sprint the rest

Mosey to the pav-a-lon

10 pull ups
10 Burpees
10 squats
x3

Mosey down the backside of Matterhorn at the bottom

50 Merkins
50 Squats
50 Deadbugs

Lunge halfway back up Matterhorn run to the top

BBS for cheetahs while they wait for the 6

Mosey back to the AO
MARY:
Floor Wipers

Around the world Merkins

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Love as you should. Don’t just love other Christians, or other guys from F3, or those of the same color, political party, sexual orientation, or college football team. Jesus came to this earth and spent time with ALL the sinners, not just the ones who had chosen to follow him.

He came and saved all of us, not just his favorites. Love one another and don’t judge one another. I live in glass house and I don’t want others throwing rocks at me so I am sure not going to throw rocks at others.

The next time you get angry with someone based on them cutting you off in traffic, posting something on the Book of Faces, their stance on certain issues, or use them as the punch line to one of your jokes. Remember Jesus died for them just as much as he died for us.

ANNOUNCEMENTS:
TTTP October 28, all are welcome

2nd Anniversary of F3

CMU Classics

October 17, 2017 Bartman

THE SCENE: 44 and clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Side Straddle Hops x 10 IC
Merkins (4ct) x 10 IC
Burpees x 10 OYO
Run in place while those without a CMU ran to get a pee rock

THA-THANG:

Mosey to the hockey rink

Battle buddy for DORA 3-2-1
- 300 CMU Squats, 200 CMU Merkins (go deep between blocks), 100 CMU Big Boys
- Battle buddy sprints to far side of rink & performs 10 BBS, stopping each time they cross center court to perform 2 Burpees (4 total per trip across & back).
CMU elevators
- Work your way up the elevator in the following order. Then work your way down in reverse order.
- Corner 1: 20 curls
- Corner 2: 20 curls; 20 squats
- Corner 3: 20 curls; 20 squats; 20 front deltoid raises
- Corner 4: 20 curls; 20 squats; 20 front deltoid raises; 20 calf raises

MARY:

Little Baby Crunches (4ct) x 51 IC
Channel Changers

COUNT-OFF & NAME-O-RAMA
19 total: Peach Fuzz, Rainfly, Tweet-E, Dinghy, Showcase, Shooter, Flute Loop, Underhand, Beuller, Ribbed, Bowflex, La-Z-Boy, Sharpie, Mayberry, Frosty, Butters, Barnacle, Bartman, Treehugger (FNG)

CIRCLE OF TRUST/BOM:
In 2 Timothy, Paul writes a very familiar passage stating that he has fought the good fight and finished the race. In relating that to modern day F3 – today was the first cold morning of the fall season. Long sleeves were out in abundance. My challenge to the PAX was to not let the upcoming cold season be a barrier to getting better each day. Keep setting the alarm, keep pressing forward, keep showing up. Champions are made when it’s cold. When I am older I want to look back on my life and say I gave it all I had…..that means leaning into the hard situations and dealing with sometimes miserable circumstances. If we keep leaning in and don’t give up, we will also be able to say that we have indeed fought the good fight and finished the race strong. Don’t let the winter weather turn you into a Fartsacker!!

MOLESKIN:

ANNOUNCEMENTS:
Truckin’ to the Pound: Oct 28th

Okay, What Now?

October 16, 2017 Toto

THE SCENE: 50 Degrees with a nice breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey a couple laps around the parking lot
SSH (IC x 43)
BAC (IC x 10 F&R)
Imperial Walkers (IC x 15)

THA-THANG:

Mosey to The Sophomore
11’s: Plank-Tuck Merkins and Bobby Hurley’s
Mosey to the coupon pile
Curls x 10, Squats x 10, Overhead Presses x 10, Run the Steps. Rinse and Repeat x 3
Mosey to the courtyard walls
Dips x 10, Declined Merkins x 10. Rinse and Repeat
Mosey back to the Flag

MARY:
BBS for the jack rabbits.

COUNT-OFF & NAME-O-RAMA
17 HIM’s this morning including 1 FNG. Welcome Bologna!

CIRCLE OF TRUST/BOM:

We are going to have times in our lives when we feel like hitting the reset button. Times when we need to stop, take stock of our current situation, and then find the direction and motivation to move forward.

Galatians 6:9-10 So lets’ not get tired of doing what is good. At just the right time we will reap a harvest of blessing if we don’t give up. Therefore, whenever we have the opportunity, we should do good to everyone – especially to those in the family of faith.

MOLESKIN:
What a great way to start my 44th year on the Big Ball. The PAX showed up ready to burn some goo; mumble chatter was high and the effort was amazing.