Bueller – Page 12 – F3 Knoxville

Make it 11

November 13, 2017 Bartman

THE SCENE: 50ish and calm….perfect weather

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 11
4ct Merkins IC x 11
Cherry Pickers
This/that stretch
5 burpees OYO

THA-THANG:

Giant concrete blocks
- 11 box jumps
- 11 decline merkins
- rinse/repeat x 3
Handrail
- 11 easy ups
- 11 squat jumps
- rinse/repeat x 3
Parking lot stairs
- Backward bear crawl up stairs
- Run to handicap parking sign and do 11 merkins
- rinse/repeat x 3
Bermuda Triangle
- Start at first island with 11 Thrust Merkins
- Run to 2nd island and do 11 Squats
- Run up Dawn Wall and do 11 Smurfjacks
- Rinse/repeat x 3

MARY:

Peter Parkers

COUNT-OFF & NAME-O-RAMA
5 PAX including 1 FNG: Moses, Woodstock (FNG), Bueller, Scrum, Bartman

CIRCLE OF TRUST/BOM:
Adverstity. We all deal with it in some form or fashion. The question is how are you, as a man, going to handle it? Will it defeat you or will you defeat it? We usually don’t see adversity coming, so it often lands the first punch…..the trick is to not let it defeat you and be ready to lean in and punch back even harder.

MOLESKIN:
Today is my son’s 11th birthday…..thus all the 11 counts. Had to cut the workout short by about 10 minutes so that I could make it home in time to open presents with him. Thanks to the PAX for being flexible this morning. We crammed a lot of work into a short amount of time today!

ANNOUNCEMENTS:
2.0 workout scheduled for 12/3. Tank has the details.

Weathervane

November 8, 2017 Ratchet

THE SCENE: 45 deg and brisk

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Outhouse run

Around the Worlds

Figure 8s

Halos

American Swing

Russian Swings

Outhouse run

THA-THANG:

The spinner made a second visit this week, dishing out one of 16 exercises…20 reps each followed by 50 Jump ropes…

1. American Swing

2. Goblet Squats

3. Bent over rows

4. Turkish-Get-Ups

5. Side lunge swing

6. Merkin KB pull

7. Clean & Press

8. Tricep press

9. Russian swings

10. Merkin on the KB

11. Overhead Press

12. 50 Jump ropes

13. Upright Row

14. Sumo deadlift high pull

15. Curls

16. Calf raises

… Outhouse run when the spinner lands on a line…

MARY:
Hello Dolly 15x

Flutter kicks 15x

Side crunches 10x each side

Boat-Canoe

COUNT-OFF & NAME-O-RAMA
7
CIRCLE OF TRUST/BOM:
Bartman had a great word…he should be the one to tell ya about it!

Halloween Special

October 31, 2017 Bartman

THE SCENE: 42 – cool & crisp

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 30
5 Merkins IC
This/That stretch
Cherry Picker

THA-THANG:

Halloween special. PAX got to choose either a Trick or a Treat at each location. Exercise performed depended on what the PAX chose. I have to give credit where it’s due, the whole “Trick or Treat” thing was fun but it wasn’t an original idea. I borrowed it from P-Nut, who did this for last year’s Halloween workout! Good ideas are worth repeating, thanks P-Nut!

AO Parking lot
- Frankenstein lunges to the speed bump & back
- Creepy Crawlers to speed bump & back
- Trick or Treat #1: Shock & Awe Thruster Merkins (10,9,8,7,6,5,4,3,2,1)
Mosey to steep hill by the boats
- Trick or Treat #2: 7’s on the Hill. Burpees at the top / Squat Jumps at bottom
Mosey to Matterhorn
- Trick or Treat #3: Suicides up the hill
  - Round 1: Broad jump up & bear crawl down
  - Round 2: Bernie Sanders up & bear crawl down
  - After 2 rounds complete Bernie Sanders all the way up & complete 10 Merkins and 3 Burpees OYO

MARY:

Trick or Treat #4
- Hello Dolly x 25 IC
- American Hammers x 15 IC
- Peter Parker

COUNT-OFF & NAME-O-RAMA
18 strong including 1 FNG: Coolio, Abacus, Tweet-E, Shooter, Tank, Bueller, Rainfly, Heisenberg, Flute Loop, Underhand, Detention, Peach Fuzz, Frenchie, Butters, Vanilla (FNG), Junk, Sparky, Bartman

CIRCLE OF TRUST/BOM:
BOM was more of a public service announcement: today is Halloween which means kids will be Trick or Treating tonight. Please be safe and drive slow as it gets dark this evening. Watch out for little kids walking around neighborhoods and remember to check your kids’ candy before giving it to them.

MOLESKIN:
Great to see Tank back in action after several weeks on the sideline. Welcome back brother!

ANNOUNCEMENTS:

Saturday’s 2 year F3 Knoxville anniversary has been moved to First Baptist Concord gym due to weather. This will mean less opportunity to cook-out so remember to bring a dish. Also, remember to vote for the F3 awards – Tank will be posting something on GroupMe for those who haven’t voted.
Saturday will be a Convergence workout at the Asylum at 7:00 to celebrate the 2 year anniversary of F3 in Knoxville. Cap’n Crunch and Ratchet will be leading so bring your heart rate monitors! On 2nd thought, you may just want to leave the HR monitors at home….with those two on Q you’ll probably be scared of the numbers you see.

Good thing toddlers are easier to catch

October 24, 2017 Waxjob

THE SCENE:

Dark… Just enough chill to keep the sweatshirt on during stretching. AO’s almost dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tennessee Rocking Chairs x20 IC
Merk-jacks x15 IC
Al Gore Tuck Jump (Al Gore for 10 count, explode to Tuck Jump) x5
Outhouse run, Bernie back
LBAC x20 IC fwd, x20 IC back
Michael Phelps OYO to shake it out
Single-leg stand-up with partner

THA-THANG:
Mosey to the Pee Rocks, pick out 2 hand-size

I Believe I Can Fly:
Arms to the side, feverish tiny ineffectual flaps for 10 count
Arms front, repeat flapping
Bend at waist, flap arms against gravity
Repeat!

Pick an Edgeless Safety CMU from the pile
Mosey away from abandoned dogs in trucks and pile rocks at top of hill for BBS relay:
PAX lie in a line head to foot. First PAX grab Edgeless Safety CMU from overhead, BBS, and set at feet for next PAX.
Repeat until pile is empty, plank until all Edgeless Safety CMU are piled downhill

Grab a Edgeless Safety CMU and spread out in the grass for:

Tempo Goblet Squat x15 IC
Curls x15 OYO
OH Press x15 OYO
Tricep Extension x15 OYO
Toddler Toss x5 OYO: Pretend Edgeless Safety CMU is a toddler. Toss in the air and catch.
Rinse, Repeat

Mosey to tennis court:

Balls to the wall, travel clockwise on hands for 2 fence segments, then drop for 5 burpees. Repeat
Bear crawl across both courts, sprint back. Repeat.
Circle up for 5-Merkin Ring of Fire
Tighten the circle and flip over for 45° foot push-down Ring of Fire

MARY:
Just enough time for 20x Pickle Pounders IC.
COUNT-OFF & NAME-O-RAMA
18 PAX killed it start to finish. No FNGs this time.
CIRCLE OF TRUST/BOM:
In Ephesians 5 Paul exhorts those of us who are husbands to love our wives “just as Christ loved the church and gave himself up for her.” I usually have thought of that verse in the context of his ultimate sacrifice for us on the cross. Of course, that event was the culmination of his saving love for us, but giving himself started far before that. He gave himself when he left the comfort of Heaven and stepped down to be born into a limited body like ours. He gave himself every day during his ministry when he was tired and hungry and wanted anything but to deal with more throngs of people. Every day he actively sought out ways to give himself for us. As you go through your day, look for ways that you can give yourself up; your needs, your desires, your conveniences, for your wife and show Christ’s love to her and also as an example to your children.
MOLESKIN:
2 weeks was a long time to be away from the Pound. Missed you guys, but it was great to get to witness the great start for the Bomb Shelter. Great job everyone who EH’d! Toddler Toss ended up being significantly more hazard potential than anticipated. I guess rocks don’t care if you drop ’em so they don’t help out at all like real toddlers do.
ANNOUNCEMENTS:
Prayer for Swirlie and family. Truckin’ To the Pound CSAUP 6am at Bob Leonard, F3 Knoxville 2nd Anniversary celebration McFee park November 4.

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