F3 Knoxville

Author: Butterfingers

Butter Biscuit

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop (20), High Knees – 1 Minute, Mtn Climbers (20), Squats (20), Groiners (10)

THA-THANG:
The Butter Biscuit (PT & Run) [1X, 2X, 3X, 4X, 3X, 2X, 1X] (.25) Mile Lap

Single Count PT

  • 50 Side Straddle Hop
  • 40 High Knees
  • 30 Mtn Climbers
  • 20 Squats
  • 10 Groiners

MARY:
Something new from Pinocchio…Thanks,  Box Cutters, LBC’s to cash out

COUNT-OFF & NAME-O-RAMA
15 HIM’s tackled the Butter Biscuit; Butterfingers, Henhouse, Neighbor, Snorkel, KY, Hammy, Graceland, Espy, Goldfinger, Sake, Pinocchio, Dreamer, Drifter, Moses, Cable Guy
CIRCLE OF TRUST/BOM:

I have gained more than friends over the last two years with F3.  Through constant sacrifice and suffering I have found brothers within this circle of men.  I’ve have learned so much from each of you.  Your strength, compassion, and generosity have change my life.  Thank You!

Proverbs 17:17

A friend loves at all times, and a brother is born for adversity.

Proverbs 27:17

As iron sharpens iron so one person sharpens another.

 

Four for the Fourth

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A little jumping and some jogging on the Grinder 50%, 75%
THA-THANG:
Rinse and Repeat (4 Times)

  • 40 Curls
  • 20 Mtn Climbers
  • 30 Mr. Spectacular
  • 20 Mtn Climbers
  • 20 Bent Rows
  • 20 Mtn Climbers
  • 10 Burpees

Run to the troll bridge (10x 4 Count Squat Walkers)

MARY:
Rotate between (Hanging Leg Raises  & LBC’s) [4 Rounds – 1 Minute Per Exercise]
COUNT-OFF & NAME-O-RAMA
4 HIM’s did some hard work on the 4th….Butterfingers, Drifter, Pup, Woodshack
CIRCLE OF TRUST/BOM::
Lately I’ve been doing a little introspection, and I came across this quote regarding the power of silence.  I hope you like it.

If you have a gift with words, learn to keep your mouth shut; when you speak, punctuate with a pause; and when you have nothing to say, say nothing.

Your silence passes many messages; one is that you are somebody, but nobody, a person able to face a crowd and to wait.  This is an almost biological power of the big secure animal looking at harmless ones.  People understand or better said they feel.  After this you have a better chance to be listened to.

I don’t think we always consider silence as a tool for conversation, but sometimes it’s exactly what we need.  This applies to our personal and work relationships.  Lately, I have been trying to be more deliberate with my conversations, and I think the impact can be pretty profound.  Sometimes  just not saying anything can be the best policy.

 

Who’s on Q?

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (By Dreamer!)

  • SSH’s x20
  • Cherry Pickers x10
  • LBAC’s Fwd/Rev
  • Tempo Merkins x 10

THA-THANG:
The Escalator

From the AO to the parking lot for the middle school baseball field and back to the AO (adding an exercise each 100 yards or so and then dropping one off on the way back)

    • 10 Burpees
    • 20 Star Jacks
    • 30 Merkins
    • 40 Squats

The Quarter Pounder w/ Cheese

Bernie there and run back to the start (10,25,50,75,100)

    • 10 Yards (Burpees) x10
    • 25 Yards (Merkins) x25
    • 50 Yards (Squats) x50
    • 75 Yards (Mtn. Climbers 4xCount) x75
    • 100 Yards (Big Boys) x100

MARY:
Ab-kraken ( LBC’s, V-Up, BB’s, Flutters, LBC’s, V-Up, BB’s, Flutters)
COUNT-OFF & NAME-O-RAMA
Abscess, Backup, Butterfingers, Dreamer, Drifter, Fins, Hammy, Moses, Pinocchio, Proton, Snorkel, Woodshack,
CIRCLE OF TRUST/BOM:
Men spend their live in anticipations, in determining to be vastly happy at some period or other, when they have time.  But the present time has one advantage over every other: it is our own.      -Charles C. Colton
MOLESKIN:
I’ve been working quite a bit lately and this Q sorta slipped my mind.  However, as with all of life’s unexpected moments we always have the choice of how we react.  What a great lesson we can all learn when we stop to listen, ask for help, and rely on our fellow HIM’s.  Thank you all for your help today and every day!  -Butterfingers 🙂

Mount Butterbilly

  • THE SCENE: Cool and Foggy (43 F)
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Short run and then (15 SSH’s, 10 Tempo Merkins, 5 or 6 Hillbilly’s, and 10 Cherry Pickers) in the crosswalk leading to Mount Butterbilly.
    THA-THANG:
  • 11’s on Mount Butterbilly….(Burpees at the top and 2 count Mount Climbers at the bottom)….3ish miles of awful 🙁
  • Short run back to the grinder for some Tibata 30 seconds step up and 30 seconds of Merkins for 2 rounds each.

MARY:
Ab-Kraken (Flutters 20, LBC’s 20, BBS 20, V-Ups 20) about 1.5 times around.
COUNT-OFF & NAME-O-RAMA
Eleven Enjoying some Rich Living at the Bomb Shelter!  Backup, Butterfingers, Cable Guy, Dreamer, Hammy, Moses, Pinocchio Sake, Snorkel, Tinman, Woodshack,
CIRCLE OF TRUST/BOM:
One of the most tragic things I know about human nature is that all of us tend to put off living.  We are all dreaming of some magical rose garden over the horizon-instead of enjoying the roses that are blooming outside our windows today.  -Dale Carnegie

One important source of unhappiness is the habit of putting off living to some fictional future date.  Men and women are constantly making themselves unhappy because in deferring their lives to the future they lose sight of the present and its golden opportunities for rich living.

-W. Beran Wolfe

As a Man Thinketh

THE SCENE: Cool and Cloudy (33˚F)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers 8 (4 Count), Little Baby Arm Circle 15 Fwd/Bwd, High Knees (1 Minute)

Indian Run to Mt. Krumpet!  (Looping down the trail along Darwin, across the wood bridge, and finally across the road all the way to Krumpet.)

THA-THANG
Krumpet Dora (Krumpa…Drumpet…)

Split into two man groups for partner Dora.

Hill Workout….Alternate from Bear Crawl, Bernie, and Sprinting to the top of Krumpet.

  • Hillbilly’s 200 (2 Count)
  • Dry Docks 200
  • Squats 200
  • Mountain Climbers 200 (4 Count)
  • Big Boys Sit-ups 300….for a lucky few

MARY
Ab-Kraken; LBC’s x 20, Pick Pounder x 10, (4 Count) Captain Thor’s x 5, Pick Pounder x 10, (4 Count) Box Cutters x 10, Pick Pounder x 10 Big Boys x 20, Pick Pounder x 10
CIRCLE OF TRUST/BOM:

13 Strong at the Bombshelter! Back Up, Butterfingers, Cable Guy, Dreamer, Drifter, Emeril, Hammy, Jamaican, Neighbor, Pinocchio, Proton, Tin Man, Wood Shack

As a Man Thinketh

Into your hands will be placed the exact results of your own thoughts; you will receive that which you earn; no more, no less. Whatever your present environment may be, you will fall, remain, or rise with your thoughts, your Vision, your Ideal. You will become as small as your controlling desire; as great as your dominant aspiration.  – James Allen

https://www.gutenberg.org/files/4507/4507-h/4507-h.htm

All that we are is the result of which we have thought. The mind is everything. What we think, we become. – Buddha

Your disposition will be suitable to that which you most frequently think on; for the soul is, as it were, tinged with the color and complexion of its own thoughts…

Your life is what your thoughts make it. – Marcus Aurelius