F3 Knoxville

Author: Butterfingers

Tuesday! Tuesday! Tuesday!

THE SCENE:  Virtual
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH’s 4ct , 5 Cherry Pickers, 10x 4 Count Little Baby Arm Circles FWD & BWD, 25 Lunges Out and Back
THA-THANG:
4 Rounds  15 each: CMU Curls , Bench Dips, CMU Tri Ceps Ext
4 Rounds  15 each :Squat, Tuck Jumps, Iron Mikes (Single Count)
4 Rounds  15 each: Peter Parker, 4 Count Mountain Climber, 4 Count Groiners
4 Rounds  15 each: Overhead Press, Upright Row, Chest Press

MARY:
4 Rounds  15 each: Hollow Rock, V-Ups, Tuck Ups, Hollow Hold 20 Seconds

 

F3 from the Stoop

THE SCENE: Stoopy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops 4ct x 15, Cherry Pickers 4ct x 10, Mtn Climbers 4ct x 10, Merkins x 10
THA-THANG: 

In the comfort of your own home…Grab a deck of cards…flip a card and do the exercise of the suit and the rep from the card.

Face cards = 10 reps and Aces are 15

  • Diamonds (Spider Man Merkins) 2 Count…each leg is one
  • Clubs (Iron Mikes) 2 Count….each leg is one
  • Hearts (Tuck Jumps) Single Count
  • Spades (Burpees)

MARY:@6:12 am!!!

Alternate Between 10 x Mtn climbers 4 count and 10 x Flutter kicks 4 count

CIRCLE OF TRUST/BOM:

Art thou in misery, brother? Then I pray

Be comforted. Thy grief shall pass away.

Art thou elated? Ah, be not too gay.

Temper thy joy: this, too, shall pass away.

Art thou in danger? Still, let reason sway,

And cling to hope: this, too, shall pass away.

Tempted art thou? In all thine anguish lay

One truth to heart: this, too, shall pass away.

Do rays of loftier glory round thee play?

Kinglike art thou? This, too, shall pass away.

Whate’er thou art, where’er thy footsteps stray,

Heed these wise words: This, too, shall pass away.

-Paul Hayne

Super Set Tuesday

THE SCENE:  Warm and Wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH’s 4ct , 5 Cherry Pickers, Tempo Merkins, Lunge to the end of the grind
THA-THANG:
Super  Set   Suicides
4 Sets  15   CMU Curls  Bench Dips to Failure
4 Sets  15   Tri Ceps     Ext Pullups to Failure
4 Sets  15   Squat        High Knees to Failure
4 Sets  20   Single Leg  CMU Jump Overs to Failure
4 Sets  20   Merkins      Inverted Pullups to Failure
4 Sets  20   Overhead Press  Upright Row to Failure

Between set 1 and 2 run to the far cone (cone #1). Between 2 & 3 run to (cone#1) back to start and then to (cone#2)……add a cone each time.  Finish with 4 cones on the last set.

MARY:
Alternate between Scissor Kicks and Dancing Bears……finish with LBC’s

COUNT-OFF & NAME-O-RAMA
Butterfingers, Drifter, Espy, KY, Napster, Pinnochio, Radio Shack, Snorkel, Swayze, Taco
CIRCLE OF TRUST/BOM:

Like the Stone of Wisdom, friendship may be lying right in your back yard and you may never know it.  Your best friend may be a stranger to you, or you may lose him because you didn’t bother to hold him.  Friends must be cultivated by sincerity, frankness, and deeds of affection.  No one can remain your friend if you hide your soul from him.  You needn’t save face before your friend.  Your friend will save it for you.

Life is a chain of little events.  Close your soul to your friend, and he will lose sight of you.  And if you find your friend, give of your friendship and it will return to you tenfold.  Those who cannot give friendship will rarely receive it and never hold it.

-Dagobert D. Runes

Saturday Super Set Suicides (S3+1?)

THE SCENE: Clear, cold, and frosty (frozen fingers)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH’s 4ct , 7 Cherry Pickers
THA-THANG:
Super Set Suicides
4 Sets 15 CMU Curls  Bench Dips to Failure
4 Sets 15 Tri Ceps     Ext Pullups to Failure
4 Sets 15 Squat        High Knees to Failure
4 Sets 20 Single Leg  CMU Jump Overs to Failure
4 Sets 20 Merkins      Inverted Pullups to Failure
4 Sets 20 Overhead Press  Upright Row to Failure
Run to the cone of the same set and back. Set 1 run to Cone 1,
Set 2 run to Cone 2….

MARY:
Alternate between Scissor Kicks and Peter Parker……finish with LBC’s

COUNT-OFF & NAME-O-RAMA
3 HIMS for Saturday….Butterfingers, Drifter, KY
CIRCLE OF TRUST/BOM:

Psalm 1

1 Blessed is the one
    who does not walk in step with the wicked
or stand in the way that sinners take
    or sit in the company of mockers,
2 but whose delight is in the law of the Lord,
    and who meditates on his law day and night.
3 That person is like a tree planted by streams of water,
    which yields its fruit in season
and whose leaf does not wither—
    whatever they do prospers.

4 Not so the wicked!
    They are like chaff
    that the wind blows away.
5 Therefore the wicked will not stand in the judgment,
    nor sinners in the assembly of the righteous.

6 For the Lord watches over the way of the righteous,
but the way of the wicked leads to destruction.

I wanted to share these verses from Psalms 1, because I sometimes find strength from these words.  In times of struggle when we might feel more like chaff than the tree planted by the stream.  However, if we draw deeply upon our faith we can weather any drought.  I highlighted my favorite verse above.  Hopefully, you can find something here too.

-Butterfingrs

Butter Billy Extra 11’s

THE SCENE: Heat Wave! 61 and Wet…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH’S 4ct, 10 Tempo Merkins 4ct, 10 Mtn Climbers 4ct, 13 LBAC’s Fwd, 10 LBAC’s Bwd 4ct, Michael Phelps, High Knees 30 seconds, Indian Run to Mt. Butter Billy!
THA-THANG:
Extra 11’s….V-ups at the bottom, 10 Burpees in the middle, Merkins at the top….We completed about 1/2 of the 11’s, and we ran approximately 2.5 miles total!

MARY:

Starting w/ 4 exercise 20 reps each and taking one exercise off each round

Flutters 4ct x20, LBC’s x20, WW2’s x20, Hello Dolly x20

COUNT-OFF & NAME-O-RAMA
Buttefingers, Drifter, Espy, Fins, Hammy, KY, Pinnocchio, Snorkel, Swayze, Taco, Woodshack
CIRCLE OF TRUST/BOM:
Joy of life seems to me to arise from a sense of being where one belongs….of being four-square with the life we have chosen.  All the discontented people I know are trying to be something they are not, to do something they cannot do…Contentment, and indeed usefulness, comes as the infallible result of great acceptances, great humiliates-of not trying to make ourselves this or that (to conform to some dramatized version of ourselves), but of surrendering ourselves to the fullness of life – of letting life flow through us.

David Grayson