F3 Knoxville

Tag: Butterfingers

I’m up, they see me, I’m down

THE SCENE: 25ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Fire Team Drill – “I’m up, they see me, I’m down”

  • Start at the bottom of the hill by the Grinder with 5 Merkins
  • Stand up and take off while saying “I’m up, they see me, I’m down” then hit the ground for 5 more merkins
  • Repeat until reaching the pine tree at the top
  • Start over at the bottom again, but with situps

 

THA-THANG:
CMU Playtime

  • OH lunge to first cone – 5 Mr. Spectacular
  • OH lunge to second cone – 10 CMU Step-up Merkins
  • OH lunge to third cone – 20 OH Presses
  • OH lunge to fourth cone – 30 Curls
  • Leave your CMU and run to the Troll Bridge and back
  • Repeat

MARY:

  • Thunderstruck – Hold a plank through the song and do a merkin every time you hear “thunder” or “thunderstruck” and do should taps during the solo
  • ABC’s with your legs

COUNT-OFF & NAME-O-RAMA
12 HIMs
CIRCLE OF TRUST/BOM:
Focus on your mental toughness, both in exercise and in your daily life. There’s a big difference between hitting your comfort limit and your actual limit. Push yourself to do more for yourself and for others. Give your all.

“If we did the things we are capable of doing, we would literally astound ourselves.”
MOLESKIN:
Praying for Squiggly’s mother in law and the family for comfort
ANNOUNCEMENTS:

Kraken at the Scrapyard

THE SCENE: It was like 60
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15
Squat 4-ct x 15 IC
OH Claps 4-ct x 15 IC
Bodybuilders x 5 IC
THA-THANG:
Kraken at the scrapyard
2 different sets of exercises to alternate each round. Run down to the street for a single bodybuilder then run back for the next exercise:
First round
1. Merkins 2. Squat touch jumps 3. Mt climbers 4. Burpee 5. Lunge 6. V-up 7. Diamond merkin 8. Split squat
Second round
2. Dry dock 2. Squat 3. Ww2 sit-up 4. Derkin 5. Deadlift touch 6. BBS 7. Pull-ups 8. Plank jack
MARY:
LBCs x 20
Boat/canoe
Repeat twice
COUNT-OFF & NAME-O-RAMA
18 HIMs came out on an oddly warm January morning. Couldn’t tag Potato.
CIRCLE OF TRUST/BOM:
“There is no passion to be found playing small–in settling for a life that is less than the one you are capable of living.” Nelson Mandela

“I’ve failed over and over and over again in my life and that is why I succeed.” Michael Jordan

“Many of life’s failures are people who did not realize how close they were to success when they gave up.” Thomas A. Edison
MOLESKIN:
ANNOUNCEMENTS:

CMU Route 66

THE SCENE: It was mid 40’s and pretty.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Blockees x 5
Block Hammers 4-ct x 5
Split Squat x 5 per leg
Leg Lifts x 5
Derkins x 5
Curls x 5
THA-THANG:
CMU Route 66
Blockees
Block Hammers 4-ct
Split Squat per leg
Curls AMRAP for the 6
11’s on Waxjob Hill
1 Dry Dock 4-ct
Crawl Bear up
10 CMU OH Press 4-ct
Bear Crawl down
Did 2 rounds
MARY:
Arm up Flutters x 15 4-ct IC
Rosilta x 15 4-ct IC
Repeat x 2
COUNT-OFF & NAME-O-RAMA
12 men including a flying EH! Welcome, Potato!
CIRCLE OF TRUST/BOM:
Bring a positive attitude into your relationships. Even if I’m in a bad mood I find if I greet my wife with a smile, kiss and positive attitude then she reciprocates no matter her mood before.
MOLESKIN:
ANNOUNCEMENTS:

Um, like , Amy showed up

THE SCENE: Drizzle my nizzle and 47
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25

bac forward and backward

squats x 15 ic 4ct

merkins x 10 /4ct
THA-THANG:

  • Burpee Dan the whole grinder , down and back , down and back , 4 lunges /4 burps, 4/3, 4/2, 4/1
  • Wheel barrow merkins. Partner up, p1 wheel barrow 15 ft, 1 merkin, 15 more ft 2 merkins, repeat till you get to 4 merkins, switch partners and come back
  • Fat Amy:
    50 Squats
    – 10 Burpees
    40 BBS
    – 10 Burpees
    Lunge to End of grinder, Sprint Back
    – 10 Burpees
    20 Star Jacks
    – 10 Burpees
    Sprint grinder, Sprint Back
    – 10 Burpees
    20 Star Jacks
    – 10 Burpees
    Lunge grinder, Sprint Back
    – 10 Burpees
    40 BBS
    – 10 Burpees
    50 Squats

MARY:
Lazy boy w a little flutter thrown in!
COUNT-OFF & NAME-O-RAMA
13 pax including 3 FNGs. 1 planned FNG and 2 head locks during the workout , thanks to drifter
CIRCLE OF TRUST/BOM:
MOTIVATION! Are you motivated ? I think we all are or we all can get motivated. However, motivation only gets you to the starting line. After that , it’s up to you to follow through.
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Happy New Year!

THE SCENE: 55 Degrees and Soggy…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop x25, Little Baby Arm Circles 4 Count x (10 Fwd) x (10 Bwd), Cherry Pickers x 10

THA-THANG:
Sea Biscuit Time!

  • Burpee Box Jumps x 10, 15, 20, 25
  • Squats x 20, 25, 30, 35
  • Big Boy Sit Ups x 20, 25, 30, 35
  • Round 1 ( Run 1 Lap), R2 (2 Laps), R3 (3 Laps), R4 (4 Laps), R5 (3 Laps), R6 (2 Laps)

MARY:
Ab-Kraken; LBC’s x 20, (4 Count) Captain Thor’s x 5,  (4 Count) Box Cutters x 10, Big Boys x 20

COUNT-OFF & NAME-O-RAMA
Seven men greeted the new year with some hard work! (Butterfingers, Drifter, Fins, Mr. Rogers, Proton, Snorkel, & Wood Shack)
CIRCLE OF TRUST/BOM:

The new year is here and by now we are already making those New Year’s Resolutions.  To help inspire you and make those choices a little easier I want to share a couple of quotes.

“Don’t ask yourself what the world needs. Ask yourself what makes you come alive and then go do that.  Because what the world needs is people who have come alive.” (As told to Gil Bailie by Howard Thurman)

“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.”

-Theodore Roosevelt

In summary, I hope you each of you live this year with passion and enthusiasm, and find what makes you come alive.