Bartman – Page 90 – F3 Knoxville

Keep’on Truckin’

June 24, 2017 Ratchet

The Scene: 66 and crisp!

F3 Intro and 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
Hand Release Merkins x 15 IC
Squat x 15 IC

Tha-Thang
JAILBREAK to lower field for
Wham-o-Lunges 12x

Mosey to upper field
Plank Hops
Plank Weave
Tunnel-o-Love

Mosey to Upper Parking Lot
Dora-cides (3x 4 lengths) 2 Burpees each end

Mosey to Hill
Partner Up!
11s as a team
Burpees & Squats

Mosey back to AO

MARY
Boat Canoe

Peter Parkers

1x Shoulder Blaster = ….
10x Forward Arm Raise, thumbs up
10x Forward Arm Raise, thumbs down
10x Forward Arm Raise, thumbs up on the way up, thumb down on the way down
10x Lateral Arm Raise, thumbs up
10x Lateral Arm Raise, thumbs down
10x Lateral Arm Raise, thumbs up on the way up, thumb down on the way down
10x Lateral Arm Raise to cross overhead, thumbs up
10x Shoulder Press

Joy Trumps Happiness – DREDD excerpt
The culture often uses Joy and Happiness interchangeably, but they are actually very different things. Happiness is a mere transitory positive feeling governed by fleeting external circumstance. Happiness is a full belly—it goes away when you get hungry again.

In contrast, Joy is not ephemeral. It is a permanent state of deep contentment that is unaffected by quotidian happenstance. Joy cares not whether a man’s belly is full or empty. It requires a long view, well past the toils and triumphs of any given day. The Q is a Joyful man under any and all circumstances because his vision is cast at beyond the day before him. His focus is on the end and beyond.

Bear Square

June 22, 2017 Bartman

The scene: 73 & muggy

F3 Welcome and Disclaimer

Warm-o-rama:

SSH IC x 20

LBAC IC: 10 fwd / 10 bkwd

Burpees OYO x 10

Tempo Squat IC x 10

Dive Bombers IC x 10

Tha Thang:

Bear square crawls
- 4 cones in a square. Bear crawl the square while always facing one direction. Stop at each corner & perform exercises (25 reps each):
  - Lap 1: ball burpees, ball merkins, squat jumps, big boy situps
  - Lap 2: merkin side lunge, ball in/outs, iron mikes, superman swim
  - Lap 3: flutter kicks, squats w/ ball overhead, carolina dry docks, speed skaters

Suicides: pick exercise from bucket lottery style to perform at each cone
- Merkins x 10
- Burpees x 3
- Bear Crawls
- Crab Walks

MARY:

ABCs

Count off and name-o-rama

BOM:

Adversity – We all face it. The journey through adversity is inevitable if we’re striving for improvement. It’s not the adversity itself, rather it’s your reaction to the adversity that is important. As we go through life as husbands, fathers, employees and employers it is important to understand that don’t get to choose our circumstances at all times. Adversity finds us whether we want it to or not. We would all do well to remember that the world’s eyes are on us to see how we handle ourselves when we face difficulties – and more importantly, God’s eyes are on us in that same moment.

James 1:2-3 Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because the testing of your faith produces perserverence.

Moleskin:

Tons of fun at the Big Ball today. Thanks for pushing hard today & hope to see you HIMs out west at the Dog Pound soon.

Ocho Hombres

June 21, 2017 Ratchet

The Scene: 72 and humid

F3 Welcome & Disclaimer

Warm-O-Rama:
200 Jump Rope
Squat 15x IC
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins 15x OYO
200 Jump Rope

The THANG:
AMRAP
Outhouse Run & Back
21 AM Kettlebell Swings
21 SOTS Press (PVC)
21 ‘Merkins
4 Bag Toss
21 Weighted Squats
21 AM Kettlebell Swings
21 OH Squat (PVC)

Count-off and Name-O-Rama

Word: – excerpt from DREDD post in February 2017
Maintenance Is Deceleration

*Movement is the action taken in furtherance of purpose

*Momentum is the sustained Movement that results from Acceleration

*Deceleration is the loss of Momentum

A man is either Accelerating or Decelerating in all of his endeavors and relationships, particularly with his wife. There is no other in-between state of nature as such as “maintenance”. If you think you are maintaining, you are actually Decelerating because there is no Status Quo . That is the myth of the plateau. Thus, the Q never thinks of maintaining his marriage. He always focuses on Accelerating it.

The Importance of Fatherhood

June 20, 2017 Ratchet

The Scene: 68 and gloomy!

F3 Welcome & Disclaimer

Warm-O-Rama
– Side Straddle Hop x 25
– Imperial Squat Walkers X 20
– Arm Circles x 16 each way
– Merkins x 10

Mosey Lower Parking Lot – Partner up in 3’s

Blockee Burp and Merk up to 10 – 1 Burpee with CMU increasing the push-ups every time up to 10. In cadence

Parking Lot Sprints – 5 Sets each
– Partner 1 – Rows
– Partner 2 – Curls
– Partner 3 – Running

Blockee Burp and Merk up to 10 – Burpee with CMU increasing the push-ups every time up to 10. In cadence

4 Corner Escalator – 10 burpees, 20 Squat Jumps, 30 merkins, 40 squats
– 10 reps, run to next corner, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

Aiken Legs – CMU on side for box jumps
– Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward).

MARY
– Flutter kicks x 25
– Sun dial x 20

COT
Communicate
With Father’s day this past week what comes to mind when you think of the word father?

Whether the answers are positive or not, one thing was clear: fathers have a tremendous impact on their children.

It has been said that children grow up with the desire to either be like, or be nothing like, their father.

With so much at stake, how can we ensure that we become good fathers?

The Bible has a lot to say on the matter. God calls himself father. Some of our best lessons on how to be a good father come from observing God interact with His children throughout Scripture.

The Genesis account of creation begins with God speaking the universe into existence. It then goes on to chronicle His conversations with mankind, starting with Adam and continuing on through angels, dreams, and prophets. In later Scriptures we learn that God also spoke through his Son, Jesus, and through the Holy Spirit.

If we are to father like the Father, then we must learn to communicate—frequently.

This can be difficult for us as men. The pressures of work and our various responsibilities often leave us drained. By the time we get home we often don’t want to talk. We may say little to our wives and even less to our children. We just want to find a quiet place to unwind.

While this is understandable, we dare not stay silent too long. Our children need our input. A father’s words are powerful and can often define the course of a child’s entire life. A lack of words can leave our children lost and without direction. We must take care not to give our best words to our employers and leave our wives and children with our leftovers.

What was the last thing that you said to your children? Was it a command, an expression of disapproval, or a proclamation of your love and admiration? What if those words were the last that they ever heard you speak?

Pray that God gives you the wisdom to know which words your child needs to hear from you, and the courage to speak them.

Burpee and Stuff…

June 17, 2017 Capn Crunch

THE SCENE
70 and damp

F3 Welcome & Disclaimer

THE THANG
COP
– SSH x30 IC
– Burpees x10 OYO
– Cherry Pickers x10 IC
– Tempo Squats x10 IC
– Burpees x8 OYO
– Arm Circles Forward x12 IC
– Arm Circles Backward x12 IC
– Burpees x6 OYO
– One lap around the parking lot

Circle up under street lamp.

Accumulator
Start with 1 exercise, adding another exercise until all 5 exercises are completed in succession. Then, work back down until only the last exercise is left. 20 seconds (20s) per exercise:
– Exercise 1 then 20s rest
– Exercises 1 and 2 then 20s rest
– Exercises 1, 2, 3 then 20s rest
– Exercises 1, 2, 3, 4 then 20s rest
– Exercises 1, 2, 3, 4, 5 then 20s rest
– Exercises 5, 4, 3, 2, 1 then 20s rest
– Exercises 5, 4, 3, 2 then 20s rest
– Exercises 5, 4, 3 then 20s rest
– Exercises 5, 4 then 20s rest
– Exercises 5

Exercises:
– Exercise 1 = Burpees
– Exercise 2 = Narrow Squats
– Exercise 3 = Wide Merkins
– Exercise 4 = Tuck Jumps
– Exercise 5 = Dry Docks

Mosey to curb and partner up in teams of 3

Triple Sprints
2 men at Cone 1 (yellow cone) and 1 man at Cone 2 (yellow cone). One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone, stopping in the middle at the orange cone to do 3 burpees. Then man at Cone 2 runs to Cone 1 while other men do exercises. First man now runs to Cone 2. Rinse and repeat for 6 minutes.

Upper Body
– Cone 1 = Diamond Merkins / Carolina Dry Docks
– Cone 2 = Shoulder Taps / Superman Swims

Abs
– Cone 1 = American Hammers / Lance Armstrongs
– Cone 2 = Flutter Kick / Hello Dollys

Lower Body
– Cone 1 = Prison Squats / Skaters
– Cone 2 = Lunges / Side Lunges

COT
Number Off & Name-O-Rama (11 PAX)

BOM
Bless those around you. Create memories, give life…consider others more important than yourself.

MOLESKIN
This was my first venture to JUCO, but won’t be my last. The men came to work and that is exactly what they did. Encouraged one another, pushed each other…HIMs every one!