F3 Knoxville

Tag: Butterfingers

Hot Mile Redux

THE SCENE: Strangely warm for December. 60⁰
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles X15

High Knees and Butt Kicks down and back to 2nd (or 4th) baseline
THA-THANG:
Mosey with CMU to the Oval Office

Blockees, Curls, Climb ups, Thrusters, run a lap

Pyramind Style 5, 10, 15, 20

Work back down to 10 and repeat until 6 finishes

MARY:
Mosey back to the AO and Shoulder taps for time
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:
You have to enjoy the process before you can enjoy success
MOLESKIN:
I’ve been sick with the flu for the last week, and it has slowed down my cardio. Enjoying the process is what kept me going
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

37 Thanks

THE SCENE: Perfect gloom for Thanksgiving. Not too cold but just enough to make you keep going.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH- 10 4ct
  • Good Mornings- 5- 3ct down and up
  • CHerry Pickers- 5
  • Shoulder Taps- 10 4ct

THA-THANG:

Mosey to the base of ButterBilly hill with your CMu for some 37 Thanks

Complete 37 reps of each exercise. Than Rifle Carry CMU to cone up ButterBilly, about 37 feet away from start. Leave CMU and run the rest of the way to the top of the hill. At the top do 38 reps of corresponding core exercise before running back down the hill to your CMU, rifle carry back to start. Move to next exercise and repeat.

  • Thrusters  —> V Up
  • Hand Release Merkins —> LBC’s
  • mAn Makers—> Gas Pumps
  • Never cross dollys—-> V Up’s
  • Kranken Burpees—> LBC’s
  • Starfish Crunch —-> Gas Pumps

MARY:
Some LBC’s for time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Today is my birthday. At 37 I see where I can be a more effective leader in my community. It starts with me realizing where i have failed. I need to be better at leading by example when it comes to giving back and being a servant leader to my community. With this being Thanksgiving, I’m am grateful that i have the opportunity to give back and i want to be better at following through with that.

MOLESKIN:
ANNOUNCEMENTS:
Dec 18th Ugly Sweater Beer Ruck/Walk. M’s invited, don’t have to Ruck or drink beer, just come for the 2nd F!

A Little Tryptophan Around the Track

THE SCENE: About 27, cloudy, wet from last night’s rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little mosey up to the track
THA-THANG:
On one end of the track there was a stack of index cards with a food or activity on each card.  If you partook of the food or activity on Thanksgiving, complete the exercise also listed on the card.  Then run a lap.  If you did not partake in the food or activity, just run a lap.  A cone was place a quarter of the way around the track.  Some exercises were to be completed to the cone.  Here are the cards we drew:

  • Seconds on dessert: up/down stairs 5x
  • Gravy: 25 V-ups
  • Rolls: 25 merkins
  • Mashed Potatoes: 25 squats
  • Turkey: lunge to cone, then run the rest of the lap
  • Took a nap: 25 WW2
  • Alcohol: 25 burpees
  • Watched Parade: bear crawl to cone, then run the rest of the lap
  • Watched football: run to the goalpost and back, then run the lap
  • Sweet Tea: 25 Catalina wine mixers

MARY:
Just had time to mosey back to grindstone
COUNT-OFF & NAME-O-RAMA
Cockpit visited us again from SC!
CIRCLE OF TRUST/BOM:
Keeping with the theme of the workout, we are always reaping the consequences of our actions, both good an bad.  We can reap positive consequences in the future by working on our finances, having that difficult conversation with our spouse, investing time with our kids.  We know too well that we also reap negative consequences of our bad choices in the past.  If we are not careful, this can consume us.  Do not dwell on the bad choices you made in the past.  Every moment you do, you are missing an opportunity to be investing in your future.  Learn from your mistakes and move on.  Set up a system to help you keep from making the same mistake again.  Surround yourself with a great support system (like F3…wink wink) to help keep you on track and encourage you.

MOLESKIN:
Butterfingers’ wife is traveling next week so he will be flying solo on the kid duty.  You can always pray for the health of my family because my kids seem to always be sick.
ANNOUNCEMENTS:

365 Days

THE SCENE: It was cold, like 25 cold but it’s the gloom and we love it
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Indian run to base of Spaghetti Hill. Q started the run, once he got back to front pax do 3 squats, 6 merkins, 5 mountain climbers. Keep the run going to we got to the base. Think we did 3- 4 times.
THA-THANG:

modified Columbian Necktie- instead burpees we did Iron Rockets ( 2ct Bonny Blair + squat Jump)

20 cones heading up the hill. Run to last cone and head back to start. Complete 20 Iron Rockets. Head back up hill to cone 19. Repeat till your done.
Cones 15,10,5 are burpees instead of Iron Rockets

The hill is no joke and the Iron Rockets made it that much more fun.

Mary

no time

COUNT-OFF & NAME-O-RAMA
Paw Patrol from F3 Alliance in Fort Worth was DR today
CIRCLE OF TRUST/BOM:
Today marks one year with F3. I was lost before I joined. I am truly a changed man today because of F3 and then men I have met in the gloom. I’m so thankful for the men that started this group so guys like me that did not know we needed F3 could find it. I’m also thankful for the men that keep grinding to keep it going so the next man out there that finds F3 can experience the same change to their lives. I’m a better man, husband, father, son, and leader today because of F3.
MOLESKIN:
Just happy to be part of an amazing group of men.
ANNOUNCEMENTS:
Thanksgiving Beatdown at the Bombshelter at 5:30 coffeteria somewhere after.

Burpee EMOM

THE SCENE: Surprisingly warm morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10 in cadence
THA-THANG:
3 burpee EMOM while working on the below exercises. We worked for 44 minutes after the warm up, so it was 132 burpees total. Once list completed, work your way back up from the bottom

  • 100 thrusters
  • 75 cross court runs
  • Merkins
  • Iron Mikes (2 count)

MARY:
No Mary. We worked the whole time
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:
A shirt word on thankfulness, including for all F3 gives us and our community
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.