F3 Knoxville

Author: Butterfingers

Figure 8 Fun

THE SCENE: Rolling in some fresh cut grass
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops 20, Tempo Merkins 10, Temp Squats 10, LBAC’s Fwd/Bwd 10
THA-THANG:
Indian Run to Track

Using these movement to cross the field and changing the direction each time for a figure 8.

  • Burpee Broad Jump – 10 WW2 Sit-ups (Enter and Exit Field)
  • Lunge – 10 Toe Touch Merkins (Enter and Exit Field)

MARY:
30 Seconds Hollow Hold, 10 Jack Knife Crunches, 30 Seconds Super Man (3 Rounds)
COUNT-OFF & NAME-O-RAMA
3 Strong: Butterfingers, Veep, Walt
CIRCLE OF TRUST/BOM:
Courage and perseverance have a magic talisman, before which difficulties disappear and obstacles vanish into air.

-John Quincy Adams
MOLESKIN:
Dear Lord, This morning we pray that you give us strength.  Please make us strong for you in this world.  We know that there are struggles that we will face today.  Please be with us, and give us strength when we are too weak, Amen.

Ladder Day

THE SCENE: –
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s, LBAC’s, Cherry Pickers, Windmills…Indian Run
THA-THANG:
Ladder Thingy…

  • 10 Merkins
  • 10 Mount Climber Double Count
  • 10 Burpees
  • 10 Jack Knife Crunches
  • 10 Lunges Double Count

MARY:
Flutter Kicks, WW2’s, Flutter Kicks
COUNT-OFF & NAME-O-RAMA
Lucky Seven…Butterfingers, Avocado, Limbo, Pinnochio, Smuggler, Veep, Walt
CIRCLE OF TRUST/BOM:

“If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.”
― Marcus Aurelius

CMU Tabata

THE SCENE:
F3 WELCOME & DISCLAIMER

Warm up: (5 min)
-Side Straddle Hops 20
-TN Rocking Chair (3ct) 15
-Toe Touch Sweeps (1ct) 15
-Plank Toe Touch (3ct) 15

——Tabata 1 ——-
Group 1: (8 Min) Upper
– Halo
– Around the World

– Single Arm Row L
– Single Arm Row R

—– Tabata 2 —–

Group 2: (8 Min) Lower
– Walking Squat
– Rotational Lunge

– Overhead Lunge L
– Overhead Lunge R

—— Tabata 3 —–

Group 3: (8 Min) Upper
– Clean and Press L
– Clean and Press R

– Single Arm Swing L/R
– Plank CMU Pull
– SIngle Arm Swing L/R
– Plank CMU Pull

——Tabata 4——-

Group 4: (8 Min) Lower
– Kettlebell Swing
– Goblet Squat

– Straight Leg Deadlift
– Sumo Goblet Squat

——-Mary——–
-Burpees 5
-LBC’s 30
-Burpess 5
-LBC’s 30

The Word / Prayer

Today I felt like there wasn’t anything very inspirational I could share.  Instead I decided to focus more on the prayer.  It seemed more important.  Thanks 🙂

Dear Lord, This morning we pray that you give us strength.  Please make us strong for you in this world.  We know that there are struggles that we will face today.  Please be with us, and give us strength when we are too weak, Amen.

7 Legged Kraken

THE SCENE: Cool and Clear (38˚F)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circle 10 Fwd/Bwd, Tempo Squats 10, Side Squats 6, Lunges Across Court and back

THA-THANG
The Kraken

8 Stations of Pain

  • Station 1: Face Melter (10 each leg)
  • Station 2: Burpee Squat Jumps (10)
  • Station 3: Decline Merkin (15)
  • Station 4: Dips (15)
  • Station 5: Quad Pushups (20)
  • Station 6: Incline Merkin (15)
  • Station 7: WW2s (20)

MARY

Flutter Kick 15, Pickle Pounder 10, Flutter Kick 15, Pickle Pounder 10, LBC’s for time
CIRCLE OF TRUST/BOM:

5 HIM’s conquered the 7 Legged Kraken!  Smuggler, Pinnochio, Rep Sleepy, Walt

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

 

 

 

 

Butter Biscuit 2.0

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop (20), LBAC’s Fwd/Bwd 10 (3Ct), Tempo Squats 10, Side Lunge 10 (3 Count) – Indian Run to the Track

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

Single Count PT

  • 10 Groiners
  • 15 Merkins
  • 20 Leg Raise Squats
  • 25 Mtn Climbers
  • *30 Burpees (-1 Lap)

MARY:
20 WW2, 20 4ct Flutter Kicks

COUNT-OFF & NAME-O-RAMA
10 HIM’s put in a little hard work in a little Sea Biscuit action. Scout Master, Walt, Pinnochio, Avacado, Rough Sleepy, Taco, Nair, Weebalow, Smuggler
CIRCLE OF TRUST/BOM:

One my favorite things about F3 is how it’s helped me through some challenging times in my life.  Whether you are facing uncertainty, loss, or just stress F3 is that constant thing that helps me get my head right.  I took a little time off over the pandemic, and I can attest that I’m not better alone.

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.