Bartman – Page 93 – F3 Knoxville

Bataan Death Spartan

May 20, 2017 Frosty

The Scene – 70 deg and clear
F3 Welcome and Disclaimer
Warm-O-Rama
COP
Windmills x 10 (IC)
Rockets x 10 (IC)
Burpees x 10 OYO

Tha Thang
Bataan Death March Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line.

Stop at Turf Soccer Field
Line up at end line
10 burpees OYO
Sprint 100 yards
10 Merkins
Walk or very slow mosey to half field
Bernie sanders to end line
Repeat x 10

4 Corners
Start in center of field
Run to 1st corner – 20 SSH
Run back to center
Sprint to 2nd corner, 20 Squat
Run back to center
Sprint to 3rd corner, 20 CDD
Run back to center
Sprint to 4th corner, 20 Lunges

Mosey to AO

Mary
Alphabet – Big Capital letters
LBC x 100

Count off and Name – O – Rama
BOM
We are blessed, count your blessings
To be in top 1% of income in the world, make more than $32,000
900 million live on less than $2 per day
663 million don’t have good water
2.4 billion have no sanitation
800 million don’t have good food

We have water, food, money (more than we NEED), no persecution for religion, people that love us and that we love, even if it is F3 guys only. Be thankful and count your blessings.

Leg Day!!

May 15, 2017 Toto

The Scene: 60 Degrees and awesome.

Welcome and Disclaimer

COP

Warm-O-Rama

SSH x 35 (IC)
Windmills x 15 (IC)
Cherry Pickers x 10 (IC)
BAC’s F&R x 10 (IC)
Burpees x 10 (OYO)

The Thang

Mosey to the walls

Step-Ups x 10 then 10 dips x3
Raccoon Crawl the wall.

Mosey to the coupon pile

Curls, Tri-Ceps, Weighted Squats
Curls, Overhead Press, Weighted Squats
Run the steps with the coupon
Merkins x 15 (IC)
Rinse and Repeat.
Burpees x 5 (OYO)

Mosey back to The Sophomore

10 Bobby Hurley’s
Bernie Sanders up the hill
Iso Squats, Mosey across
Lunges x 20
Mosey down, Squats x Bobby Hurley’s x 10
Bernie Sanders back up the hill
Squats x 30 (IC)

Mosey back to the start

Mary

BBS x 15

COT

Name-O-Rama: 7 PAX

BOM: As described in the book of 1 Samuel, David did not take the advice of his peers which was to seek revenge, retaliate, and kill Saul. Although he had ample opportunity, David was wise enough to call on God for the strength and wisdom for self-control. People will attack us and hurt us with words and actions. As much as we really want to, don’t take the low road. Be like David and call on God. Don’t let someone else’s sins and mistakes cause you to be less of a man. David was an Old Testament HIM that we could learn from.

Moleskin: Friends don’t let their friends skip leg day. The Men of the JUCO burned some goo this morning and should be feeling a little wobbly for a while. The energy and effort was good this morning. Way to go, HIM’s!

Hello Spring!

May 11, 2017 Ratchet

The scene: 60 and clear

F3 Welcome and Disclaimer

Warm-o-rama:
SSH IC x 10
Merkins 4ct IC x 10
Cherry Pickers IC x 10
Rockettes IC x 10

Tha Thang:
2 laps around boat dock parking lot stopping at each light pole & alternate the following:

Lap 1- Mountain Climber x 10; BBS x 10
Lap 2 – Wide Merkin x 10; American Hammer x 10

Pyramids

20 Merkins (4 ct), run hill
20 Reverse Lunge (4 ct), 20 Merkins (4 ct), run hill
20 SSH (4ct), 20 Reverse Lunge (4ct), 20 Merkins (4 ct), run hill

Suicides
5 cones. Do 2,4,6,8,10 (increasing at each cone) of the following

Rd 1: Starjacks
Rd 2: Dry Docks
Rd 3: Sumo Squat
Rd 4: Diamond Merkin

MARY:
Dead Bug x 20
Box Cutter x 20
LBC x 20
Peter Parker

Count off and name-o-rama

BOM:
Challenge the way you think. Proverbs 23:7 says “as a man thinks in his heart, so he is”. Luke 6:45 says “out of the abundance of the heart his mouth speaks”. In both of these scriptures, the word heart refers to our mind….how we think about things. Our thoughts are forerunners to our actions. Whatever you allow to happen internally between your ears will eventually develop into your external actions.

Pursuit

May 9, 2017 Mayberry

Scene: 48 clear and awesome!

Welcome and disclaimer

Pursuit- the action of following someone or something.

Warm-o-Rama
IC 20 4ct SSH
IC 5 4ct diamond Merkins
IC 5 4ct regular Merkins
IC 5 4ct wide Merkins
X 3

The THANG

Mosey to hockey rink
– 10 Derkins
– 1 Suicide
– X5

Catch the guy in front of you:
– inch worms
– Duck walk
– Bear crawl
– Bunny hop
– Panther walk
– Kangaroo hops
– Lobster walk
– Flamingo
– Lizard walk
– Lunges

– Frog jumps

Mosey to the starting line
– wind sprints
– Merkins
– X5

Mary
– Dead bug
– American Hammers
– Pickle pounders

BOM

I have been in pursuit over many things in my life, girls, laughs, jobs, my wife, and even criminals. And through almost all of those times I was never in a pursuit of God. There were a lot of times when I doubted God, or strayed, or put him on the back burner, but… He was always in pursuit of me. He never gave up on me. He came for me in good times, and carried me through the bad times. He was always there. More importantly when I finally realized what was going on, I didn’t have a long chase to catch God because He had just been waiting for me to stop running. Now the tide has turned, I actively try and pursue a relationship with Him, and you know what? My life has gotten better because of my relationship with Him.

To those of you who are still running, let God catch you, because one way or another He will.

Psalm 139 7-12

Simple Plan

May 6, 2017 Junk

The Scene: 45 and clear

Welcome and Disclaimer

THE THANG
COP –

SSH x15 IC
Tempo Squats x10 IC
Cherry Pickers x10 IC
Little some o’ this/that

To the tennis court:

4 corners of pain – Indian Run Style
Run counterclockwise around the court until you get to an open station, then do that exercise until the person in the station behind you gets past you to the next open station. Continue for 25 minutes
Corner exercises 1) Merkins 2) Squats 3) Carolina Dry Docks 4) Pee Rock weighted sumo Squats

Mosey to the rock pile

Medium sized rock, curl-press-tri burnouts 15-14-13-(audible)-10-9…

Small rock – weighted shoulder blasters

Mosey back for some Mary
Hello Dolly x20 IC
LBC X100

BOM
Be confident in this, that he who began a good work in you will bring it to completion at the day of Jesus Christ.
‭‭Philippians‬ ‭1:6‬ ‭

You were selected before the foundation of the world to be who you are, where you are and with a purpose for which He designed you. Don’t grow weary in that.Look for what it is and come to that.

Moleskin
It’s tough to get better with just 4 guys, but we have it a great shot. The guys worked hard and none of us can lift our arms