F3 Knoxville

Tag: Butterfingers

Play in the Park

THE SCENE: Mid 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 50
THA-THANG:
Kraken on Crumpet with only 4 exercises repeated. Shooting for 2.5-3 laps.

Push-ups x 20

Iron Mikes x 20

WW2s x 20

Squats x 20

Mosey to Plateau of Pain.

Route 66 on Plateau of Pain.

Burpees

LBC 4-ct

Dry docks

Flutter kick 4-ct

MARY:
Increasing Burpee Sprints on the Grinder
COUNT-OFF & NAME-O-RAMA
8 HIMs
CIRCLE OF TRUST/BOM:
22 veterans commit suicide each day. During the holidays it can be a tough time for everyone. Reach out to anyone you know who is alone especially veterans.
MOLESKIN:
We got about 3 laps on the Kraken which equaled 120 reps per exercise. On the Burpee sprints we got up to 4.
ANNOUNCEMENTS:
Breakfast at Drifters next Saturday

Red Line

 


THE SCENE: Just finished a light rain and 40
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squats , imperial walker , imp squat walker, merkins , all IC then jog down and back of the grinder
THA-THANG:
Deck of cards

  • 2-6 , sprint the grinder and do the number of pull ups according to the card, no matter the suit. Jog back to flip the next card
  • Spades- Iron squats ( jump lunge each leg, then one squat , thats one rep
  • Hearts -body builders
  • Diamonds -LBC on the 4 ct
  • clubs -flutters  on the 4 ct
  • Reps – 7-10 , do that many reps
  • face card were 15 reps and Aces were 20
  • jokers, dealers choice .. 10 burps and sprint the grinder (thanks to Sprockets ) and greatest merkin ever by Drifter
  • the bodybuilder and 4ct exercises , I picked or someone volunteered to lead the count . Always good so guys can practice cadence and go at their pace
  • named this post red line because we did close to 2.5 miles of sprints and jogs on the grinder making one big red line !

MARY:
Lbcs 10

dollys x 10

never cross dolly x 10
COUNT-OFF & NAME-O-RAMA
10 pax including Wed Culbertson aka Sprockets from Charlotte
CIRCLE OF TRUST/BOM:
Focus on nutrition
MOLESKIN:
Short—- we can workout until we are blue in the face but if you put crap in your body as fuel , the workout is all for not
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bomb Biscuit

THE SCENE: Upper 20’s. Cold enough to make beard-cicles.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slow-seyed the quarter mile loop.
THA-THANG:
We did a seabiscuit on the quarter mile loop.

10 burpees

20 merkins

30 squats

Up to 4 laps and back down.

MARY:
3 rounds of:

20 BBS

20 4-ct flutters
COUNT-OFF & NAME-O-RAMA
8 brothers
CIRCLE OF TRUST/BOM:
Talked about truly minding your injuries. I ignored an injury from the end of summer and it has become debilitating to where I can’t do what I want to physically. Now I’m paying for it and it’ll take longer to heal.
MOLESKIN:
Not enough time to finish the ‘biscuit but a couple of us got to the 3rd lap on the downside.
ANNOUNCEMENTS:

La-Z-Q

THE SCENE: sNOw, iCe, OverwheLmingly frigiD temps. Wind blowing Extremely hArd wiTH gusts even hardER.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Cherry Pickers x8 IC
LBAC x20 each way
Grady Corns x15 IC
Failure to Launch x10!
Hindurkins x10 IC
Asphalt Kissers x10 IC
THA-THANG:
Lazy Q today… Mostly stolen from La-Z-Boy’s RAW Q last week. Because I was good and sore the next day.

Mosey to the Scrapyard. Grab 2 CMUs each on the way back.

5 rounds:
15 double-cmu bent rows, Crazy 8’s curls (legit grip), 12 upright rows
(Audibled to 10 of each row. Also, called time after roughly 4 rounds)
I think the CMUs are heavier due to being wet!

Mosey to the Scrapyard and back

5 rounds (well, again, that was the plan…)
10 Curl-OHP, 20 single-arm OHP (10 each arm), 30 decline shoulder taps
(I think we made 4 rounds on this one too)

Bear crawl to the restroom. Crab walk back.

(I knew we weren’t gonna make it 5 rounds on this one by this time)
10 thrusters, 20 CMU step-ups, 30 CMU squat
Called it after about 2 rounds

MARY:
Apx one minute of CMU BBS OYO
COUNT-OFF & NAME-O-RAMA
7 today. Not 8 like I posted on GroupMe…
CIRCLE OF TRUST/BOM:
Galatians 6:2 – Bear one another’s burdens, and so fulfill the law of Christ.
Bill Withers – “For noone can fill those of your needs that you won’t let show”

Dual responsibility, gentlemen!

MOLESKIN:
Not so much running today… I think I have bass-ackwards plantar fasciitis. Ball of my foot instead of the heel.
ANNOUNCEMENTS:
Breakfast at Drifter’s coming up at the end of the month!

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.