F3 Knoxville

Tag: Butterfingers

Christmas Is In The Cards

THE SCENE: Low 50s and clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x20 IC; Tempo Squat x10 IC; Mosey to Oval Office with CMUs

THA-THANG:
Draw a card and do the exercise that matches. Keep drawing cards until recover is called. All number cards are x2.

  • Diamonds – Australian Snow Angel
  • Clubs – Elf On A Shelf
  • Spades – Dancing Polar Bear
  • Hearts – Coal Digger
  • All Jacks – Workshop Stairs x5
  • All Queens – Polar Bear Crawl
  • All Kings – Santa’s Toy Sack x15
  • All Aces – Burpees x20

MARY:
Overhead Clap x50 IC;  Seal Clap x25 IC; Grady Corn x25 IC; Boxer Jack x10 IC; Burpee x10 OYO

COUNT-OFF & NAME-O-RAMA
8 HIM for the beatdown plus a Pinocchio sighting getting some ruck work in!

CIRCLE OF TRUST/BOM:

Isaiah 9:6

“For to us a child is born, to us a son is given; and the government shall be upon his shoulder, and his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.”

‭‭Keep our minds focused on Christ during this busy time of year.

MOLESKIN:
Smuggler’s mother-in-law having breast cancer surgery on Thursday

ANNOUNCEMENTS:

Maryville Christmas Parade on 12/3; Ugly Sweater Beer Ruck on 12/10

Wall-O-Rama

THE SCENE: Clear and Crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops x 15, Tempo Squat x 10, Cherry Pickers x7, Tempo Merkin x 10, BDACs Fwd/Bwd x10
THA-THANG:
Wall Biscuit – 15 Pistol Squats each Leg, 15 Incline Merkins, 15 Dips, 15 2x Step ups or 15 x Jump Squats…then

1 Lap & Repeat Circuit,  2 Lap & Repeat Circuit , 3Lap & Repeat….

MARY:
Bring Sally Up and Bring Sally Down (Hollow Hold to Tuck)
COUNT-OFF & NAME-O-RAMA
Butterfingers, Domino, Grouch Smuggler, Shrimp Net
CIRCLE OF TRUST/BOM

 

Man in the Arena

THE SCENE: 40 Degrees, humid~ish

F3 WELCOME & DISCLAIMER

  • Found Yourself at F3
    • Free Work out
    • Open to all men
  • I am Shrimp Net
  • I am not a professional, I do not know your injuries, if you need to please modify
  • I am not being paid to be here
  • You are not paying to be here


WARM-O-RAMA:

  • Smo-tivators: Start @ 7 Each, work down
  • 5x Cherry Pickers
  • 10x Imperial Walkers

THA-THANG:

Mosey #1: (to Stairs @ oval office)- Stop to Blockee

  • Team Up
    • Pax #1 overhead carry up/down the stairs, while Pax #2 does CMU Thrusters for time, switch to do 3 reps each.

Mosey #2:  To baseball Field #1

  • Pin-Wheel- 5 Stations with center exercise W/ Partner (Overhead carry from Hub to Spoke)
    • Center Exercise- (For time while partner Pax does Spoke Exercise)- Goblet Squat
    • Station #1- 10x;15x;20x  Curls
    • Station #2- 10x;15x;20x  Overhead Press
    • Station #3- 10x;15x;20x Crossover Lift
    • Station #4- 10x;15x;20x Merkins
    • Station #5- 10x;15x;20x CMU Swings

MARY:
25x Flutter Kicks

10x Hello Dolly

LBC for Time!

COUNT-OFF & NAME-O-RAMA
8 Showed up for a Balmy November Morning!

Hot Squat; Domino; Smuggler; Butterfinger; Baby Weight; Walt; KY; Shrimp Net
CIRCLE OF TRUST/BOM:

Man in The Arena

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

 

The “Ultimate” Beatdown

THE SCENE: Cool and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to oval office (track) with some leg stretches along the way.
THA-THANG:

Since this was acting as my birthday queue, we did one of my favorite things….played ultimate frisbee!  It was dark of course so we played on the Middle School football field where the most lights are.  It worked but was a challenge to catch dew (see what I did there?) to the wet grass and when the disc was coming from the direction of the lights (since they are only really on one side of the field).

When the disc was dropped we did merkins for awhile but ended up modifying to keep game play moving.  The team that was scored on had to do 10 burpees.

MARY:
cherry pickers, overhead claps, little baby crunches
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The day before I lost my patience and control when it was time for the boys to get in the car for school.  It ultimately ended up well as I was able to model apologizing and talked with my son about how I could have handled the situation better.  I have continued to reflect on the situation and come to realize that I lost control of myself because I felt like I lost control of the situation.  My main takeaways from the experience were:

  1. It’s okay to not be in control of a situation but it’s not okay to not be in control of yourself
  2. In order to be able to respond in a better way, I need to work on myself outside of those moments.  It’s much like sports, you get better outside of games.  That’s what practice is for.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sevens and Strength

THE SCENE: Another beautiful morning in November!
F3 WELCOME & DISCLAIMER

All disclaimers noted by Q.

WARM-O-RAMA:

  • Cherry Pickers IC – x10
  • Wind Mills IC – x6
  • Tempo Squats w/Jump Squat @ the top IC – x10
  • OH claps – x10

THA-THANG:
1) Sevens on Church Hill

  • Squats at the top
  • Merkins at the bottom

2) (5) station exercises in the form of a Power T on the b-ball court

– 10, 15, 20 reps / per round; OH CMU carry between stations. Once PAX finished 20, then start going back down.

  • CMU Curls
  • CMU Chest Press / Extensions
  • CMU Squat Sits (on the bench)
  • CMU BBS
  • CMU Good Mornings

MARY:

  • Flutter kicks IC – x35
  • Ankle Touches – x20
  • Hamstring stretch – Q countdown
  • Arm stretches for remaining time

COUNT-OFF & NAME-O-RAMA
@Baby Weight, @Butterfingers, @KY, @Pinocchio, @Shrimp Net, @Smuggler, @Swerve

CIRCLE OF TRUST/BOM:
Never underestimate the importance of quiet time with our Lord and Savior; ” As the deer pants for streams of water, so my soul pants for you, my God. My soul thirsts for God, for the living God.” Psalm 42:1-2