F3 Knoxville

Author: Butterfingers

Mr. Roger’s Drifting Fingers

THE SCENE: Low 40’s and crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops x20, Cherry Pickers x10, Tempo Squats 4ct x10, Tempo Merkins 4ct x10, Lunges on the grinder 10 yards and then run to the end.  Then a mosey to Mt. Krumpet for some 7’s (Merkins, and Bodybuilders)  w/ bonus 7 and 7 at the end.  Then mosey back to the grinder. THA-THANG:
Trio Dora….

  • CMU overhead press (150) and partner bear crawl to bathrooms out and back.
  • CMU tri-cep extension (150) and partner bernie to first ball goal and back.
  • CMU bent rows (250) with partner lunges to the water fountain and back
  • 4ct flutter kick (300) with jog to the end of the grinder and back
  • Drifter’s compound get up (50) with partner crab walk to the bathroom and back

MARY:
4ct Captain Thor’s (15), Side Crunches x 1 million , Box Cutters 4ct (20)
COUNT-OFF & NAME-O-RAMA
Mr. Rogers, Drifter, and Butterfingers  aka The Mr. Roger’s Drifting Fingers Trio
CIRCLE OF TRUST/BOM:
Words of Wisdom from Mr. Rogers….(paraphrased)

Coming out here at the park and getting better together is a great gift and is very important to all of us.  However, sometimes we need to take a minute to find some solitude, and slow down to appreciate the world around us.  Take time to walk in the park, enjoy nature, and quite your mind. We all need this time to recharge and find calm in our lives.  Sometimes getting better comes without trying to force change but taking time to reflect and enjoy life.

ANNOUNCEMENTS:
Breakfast at Drifter’s is a go! Mark your calender’s for Saturday December 28th.

Motown Beat Down

THE SCENE: Buckets of Rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC’s (Fwd/Bwd) 4ct x 10, Michael Phelps, 4 Pt Cossack Squats 4ct x 10, Spider Man Lunges (L/R) x 5, Side Straddle Hops 4ct x 10, Mtn Climbers 4ct x 10
THA-THANG:
CMU Circuit Time!  3 Stations 3 Exercises Each Station (20, 15 10) count.  All on the grinder…

  • Station 1: Bent Rows, OH Press, Goblet Squat
  • OH CMU Lunge from pavilion to middle of bathrooms.
  • Station 2: Incline Merkin, Decline Merkin, Mtn Climber….all on CMU
  • Bear and Block to 1st basketball goal
  • Station 3: Step Up on CMU, Burpee Box Jump, Upright Rows
  • Leave block and run quarter mile loop….and then start again.

MARY:
PAX circles up for burpees and running in place to Bill Withers – Ain’t No Sunshine.  Every time the song says Gone or Go the PAX does burpees, and the rest of the time the PAX runs in place.          Mo Mary…..

Dancing Bears and ABC’s

COUNT-OFF & NAME-O-RAMA
The PAX enjoyed some soggy Motown and got buckets better! Butterfingers, Drifter, Fins, Flash, Hammy, KY, Moses, Napster, Pinocchio, RadioShack, Snorkel, Swayze, Woodshack
CIRCLE OF TRUST/BOM:
I recently spent some time away from my family on business travel, and that always reminds me how much I love them.  I think that sometimes we take each other for granted.  This probably goes double for the people close to you.  Sometimes it’s really difficult to get past all of the day to day stress and take a moment to appreciate these relationships.  So I just wanted to encourage everyone to pause for a moment and spend some downtime with your family.  This could be as simple as playing Legos with kids or have coffee in the morning with your spouse.  These small moments are really what keeps us together and reaffirms our commitment to each other.

The House of Thy Friend

THE SCENE: Nice and cool in the dew
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC’s (10) FWD/BWD, Michael Phelps, 4Pt Cossack Squats (10) 4Ct, Spider Man Lunge (Fwd/Bck) 5 2Ct
THA-THANG:
On the hop to Mt. Krumpet!

The PAX alternated between running and Bernie’s up the hill.  Everyone hit the ground for the following exercises on the Q’s call, and jumped back up to continue charging the hill. (Down! ….Up!).  We were able to make it 12 rounds!

  • R1: Merkins (Run)
  • R2: LBC (Bernie)
  • R3: Dancing Bear (Run)
  • R4: WW2 Sit-ups (Bernie)
  • R5: Mtn Climber (Run)
  • R6: V-Ups (Bernie)
  • R7: Pickle Pounders (Run)
  • R8: Flutter Kicks (Bernie)
  • R9: Groiner (Run)
  • R10: Dry Docks (Bernie)

COUNT-OFF & NAME-O-RAMA
Butterfingers, Drifter, Espy, Goldfinger, Hammy, KY, Moses, Napster, Pinnocchio, RadioShack, Snorkel, Taco, Tin Man
CIRCLE OF TRUST/BOM:
This Q was all about keeping the PAX together and charging up the hill side by side.  I was trying to relate this to friendship and keeping your friends close.

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

 

Go often to the house of thy friend, for weeds choke the unused path.     -Ralph Waldo Emerson

 

No Better Time for Bearicides

THE SCENE: Hot and Soggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Merkins x 10, Tempo Squats x 10, Cherry Pickers x 10, Lunges 25 ish
THA-THANG:
Cardio: Run to the Troll Bridge from the Grinder….(X) Burpees, Run back up the Hill to the Grinder (X) Burpees (3 Rounds) (15,10,5) = X

Bearicides:  7 Markers 15ish feet apart

  • Bear Crawl to 1
  • Crawl Bear to 0
  • 5 Get Ups
  • Bear Crawl to 2
  • Crawl Bear to 0
  • 5 Get Ups
  • etc…

MARY:
Box Cutters 4 Count (20), WW2 Situps (20), Peter Parkers 4 Count (5), Pickle Pounders 4 Count (20), LBC’s 1 Minute, Protractor (10,45,90,45,10)

COUNT-OFF & NAME-O-RAMA
15 HIMs…Butter Fingers, Drifter, Hammy, Gold Finger, Moses, Napster, Pinocchio, Sake, Soy Bean, Snorkel, Radio Shack, Taco, Tin-Man, Wood Shack
CIRCLE OF TRUST/BOM:

Look to this day!
For it is life, the very life of life.
In its brief course
Lie all the verities and realities of your existence:
  The bliss of growth
  The glory of action
  The splendor of achievement,
For yesterday is but a dream
And tomorrow is only a vision,
But today well lived makes every yesterday a dream of happiness
And tomorrow is a vision of hope.
Look well, therefore, to this day!
Such is the salutation to the dawn.
                                                      -Kalidasa

 

Tough or Dead

THE SCENE: Cool Summer Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circle’s (FWD/BWD) x 10 4-Count, Cherry Pickers x 10 4-Count, Tempo Squat x 10, Side Straddle Hops x 15 4-Count
THA-THANG:
Cardio – & 7’s ( Body Builder’s @ The Troll Bridge & WW2 Situps @ The Grinder)

Dora Time (2 Rounds)

  • 100 Box Jumps – Farmer Carry CMU
  • 100 Bent Row’s CMU – Bear Crawl to the far side of the bathroom
  • 100 Overhead Press – Lunge to the first basketball goal (CMU Overhead)

MARY:
Ab Kraken – 25 of each (8 Stations) WW2 Situps, Flutter Kicks, Peter Parker’s, Mtn Climbers
COUNT-OFF & NAME-O-RAMA
5 HIM’s to Kickoff June!  Drifter, Hammy, Flash, Napster, Butterfingers
CIRCLE OF TRUST/BOM:
Sometimes when that alarm goes off at 4:30 am we probably ask ourselves why.  Well recently one of our PAX shared a little wisdom with us.  “Getting old ain’t for sissies!”  That really got me thinking about what makes up a good long life, and what we don’t always think about is the suck.  You are going to hurt, your kids are going to keep you up all night, and basically life is just going to keep kicking your ass.  But here at F3 we have a little secret, and that’s the mental toughness we forge each morning.  We are preparing our minds and body for the suck, so when life does get tough we are ready.  Our family and friends rely on this strength, so be prepared and keep embracing the gloom.