F3 Knoxville

Tag: Butterfingers

The Gaunlet

THE SCENE: Mid 40’s and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 hillbillies
Jog
5 burpees
Jog
5 merkins
Jog
5 calf raise squats
THA-THANG:
Mosey to the grassy area at back of the park.
(Gauntlet run is 5 staggered cones across field 30 yds apart with 5 burpees, 10 merkins, 15 calf raise squats at each cone)
Run the gauntlet, sprint back
Scissors x 25
Run the gauntlet, sprint back
Iron boys x 25
Run the gauntlet, sprint back
Captain Thor 5:20
Repeat
MARY:
Broga:
Warrior 1
Warrior 2
Reverse warrior
COUNT-OFF & NAME-O-RAMA
8 Men survived the gauntlet including Drifter with a 20lb weight vest!
CIRCLE OF TRUST/BOM:
Rules to teach your son

1. Never shake a man’s hand sitting down.
2. Don’t enter a pool by the stairs.
3. The man at the BBQ Grill is the closest thing to a king.
4. In a negotiation, never make the first offer.
5. Request the late check-out.
6. When entrusted with a secret, keep it.
7. Hold your heroes to a higher standard.
8. Return a borrowed car with a full tank of gas.
9. Play with passion or don’t play at all…
10. When shaking hands, grip firmly and look them in the eye.
11. Don’t let a wishbone grow where a backbone should be.
12. If you need music on the beach, you’re missing the point.
13. Carrytwo handkerchiefs. The one in your back pocket is for you. The one in your breast pocket is for her.
14. You marry the girl, you marry her family.
15. Be like a duck. Remain calm on the surface and paddle like crazy underneath.
16. Experience the serenity of traveling alone.
17. Never be afraid to ask out the best looking girl in the room.
18. Never turn down a breath mint.
19. A sport coat is worth 1000 words.
20. Try writing your own eulogy. Never stop revising.
21. Thank a veteran. Then make it up to him.
22. Eat lunch with the new kid.
23. After writing an angry email, read it carefully. Then delete it.
24. Ask your mom to play. She won’t let you win.
25. Manners maketh the man.
26. Give credit. Take the blame.
27. Stand up to Bullies. Protect those bullied.
28. Write down your dreams.
29. Take time to snuggle your pets, they love you so much and are always happy to see you.
30. Be confident and humble at the same time.
31. If ever in doubt, remember whose son you are and REFUSE to just be ordinary!
32. In all things, give glory to God!
I’m sorry I can’t remember where this came from so I can’t give proper credit.
MOLESKIN:
ANNOUNCEMENTS:
Help with Habitat this Saturday after the beatdown. Tear down and rebuild of a deck.

Moses & The 10 Commandments

THE SCENE: 30’s
F3 WELCOME & DISCLAIMER

  • Warm-O-Rama
    • SSH – x10 (IC)
    • Tempo Squats – x10 (IC)
    • Hillbilly Walkers – x10 (IC)
    • SSH – x10 (IC)
    • Windmills – x10 (IC)
    • Merkins – x10 (IC)
    • BBS – x10 (IC)
    • SSH – x10 (IC)
  • The Thang
  • Mosey Around Greenway
    • 1st Stop (There is Only 1 God)
      • Tennessee Rocking Chairs – x10 (IC)
      • Intentional Thinkers – x10 (IC)
      • Inch Work Merkins – x10 (OYO)
    • 2nd Stop (You Shall Not Make Idols)
      • Froggie Hops – x10 (IC)
      • Bobby Hurley – x10 (OYO)
      • Smurf Jacks – x10 (IC)
    • 3rd Stop (You Shall Not Take The Name of the Lord your God in vain)
      • Burpees – x10 (IC)
      • Absolution – x10 (IC)
      • Body Builders – x10 (IC)
    • 4th Stop (Remember The Sabbath Day to Keep it Holy)
      • Rest – x10 (seconds)
      • Forward Leaning Rest Position – x30 (seconds)
      • Stargazers – x10 (seconds)
    • 5th Stop (Honor Your Father and Mother)
      • Booyah Merkin – x10 (battle buddy)
      • Crowd Pleaser – 1:1 Merkin : Groiner to 5:5 and back down (OYO)
    • 6th Stop (You Shall Not Murder)
      • Ladder Jacks – 2 of each: SSH, Seal, Smurf, plank, bow and back up for 1rep – x5 (IC)
    • 7th Stop (You Shall Not Commit Adultery)
      • Edward Scissor Legs (Hello Dollys) whatever your comfortable with – x10 (IC)
      • Pickle Pounders – x10 (IC)
      • Monkey Humpers – x10 (IC)
    • 8th Stop (You Shall Not Steal)
      • Tug a War w/Battle Rope!
    • 9th Stop (You Shall Not Lie)
      • 2 min max push-ups
    • 10th Stop (You Shall Not Desire to Possess Anything That Belongs to Another Person)
      • Sprints – x10 (down and back = 1…we got 2 in before time!)

COUNT-OFF & NAME-O-RAMA
5 pax in total
CIRCLE OF TRUST/BOM:
The word was mixed in with the beatdown. Focused on the 10th commandment in the BOM and how social media makes it easy for one to wish they had something someone else has.  That picture on social media is a moment in time that has others wishing they could be there, or have a life more like the person who posted it.  Don’t fall into that trap.
MOLESKIN:
Seeing how far the pax have come in a years time is a true blessing.  So many of our pax have lost weight, gained new friends, and have strengthen their relationship with God.
ANNOUNCEMENTS:
Habitat of Humanity opportunity this coming weekend.  I have yet to get the final details and will try to finalize this plan early this week.

Hungry Hungry HIMs

THE SCENE: Perfect weather, dry and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20
LB Arm Circles x12
LB Arm Circles Reverse x12
Little of this, little of that
Squats x15
Go to baseline and job across parking lot
Butt kicks back to second sign then jog rest of way
75% run to far side
100% run back
THA-THANG:
Thanks to Woodshack for the idea and providing all necessary equipment for this Q!

We played some modified hungry hungry hippo. There were four teams of 3 people (one team of 4) spread equidistant from the center.  Everyone did a wheelbarrow to the center and grabbed 4 tennis balls to throw back to their cone, then completed the wheelbarrow back. The whole team did 20 reps of each exercise on the tennis balls (15 reps if you got the orange tennis ball) and then returned the tennis balls to the center and repeated. While doing the wheelbarrow, the other member of the teams would hold Al Gore or a plank.

There were 21 tennis balls with different exercises on them and two orange tennis balls that were 15 bodybuilders. Each team got the orange balls at least twice.

MARY:
Boxcutters x20 before time was up
COUNT-OFF & NAME-O-RAMA
13 men crushed it this morning with no FNGs
CIRCLE OF TRUST/BOM:
Catholics have mass every day of the year and therefore have specific Bible readings every day of the year. Here is the Gospel for this morning:

Luke 15:1-10

The tax collectors and sinners were all drawing near to listen to Jesus, but the Pharisees and scribes began to complain, saying, ‘This man welcomes sinners and eats with them.’ So Jesus addressed this parable to them. ‘What man among you having a hundred sheep and losing one of them would not leave the ninety-nine in the desert and go after the lost one until he finds it? And when he does find it, he sets it on his shoulders with great joy and, upon his arrival home, he calls together his friends and neighbors and says to them, ‘Rejoice with me because I have found my lost sheep.’ I tell you, in just the same way there will be more joy in heaven over one sinner who repents than over ninety-nine righteous people who have no need of repentance.

Or what woman having ten coins and losing one would not light a lamp and sweep the house, searching carefully until she finds it? And when she does find it, she calls together her friends and neighbors and says to them, ‘Rejoice with me because I have found the coin that I lost.’ In just the same way, I tell you, there will be rejoicing among the angels of God over one sinner who repents.

These passages also remind me of the prodigal son. You see, we all want recognition and it makes us feel good when we are celebrated and told that we are doing a good job. But if we are not careful, we start to get jealous, just as the son who stayed with his father. If we think of the sheep in the passage above as humans, do you think that none of the 99 would be jealous? They did what they were supposed to do, but this other sheep that went off and got lost is getting a party because it came back.

The Bible also tells us that the man who puts money in the collection basket when everyone is watching him and making sure that they know he is contributing has his reward. That feeling he gets from the admiration of others is his reward. We must remember that our reward is in Heaven, and we must rejoice when one of our lost brothers or sisters comes back into communion with us. We should be the ones organizing the party, not the ones getting jealous because someone who was lost is getting that recognition.

MOLESKIN:

ANNOUNCEMENTS:

Pre season b-ball practice

THE SCENE: Stormy but dry in the gym !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SsH x 20, squats x 20 , merkins x 10 all IC on the 4 ct

perimeter court drill . Run the sidelines , shuffle the baseline , and run, shuffle, back pedal around free throw areas . We did this 3 times
THA-THANG:

  • 2 games of knock out. If you got knocked out , do iron mikes until we have. Winner
  • Lay up relay. 2 teams on opposite ends of the court . Each team has one player sprinting to the other end while dribbling the ball for a lay up. Once you make the lay up, sprint back and pass it to the next guy. So and so Forth until one team wins . Winner does 10 ssh ic . Loser does 10 burpees. We played 3 rounds
  • 11s w box jump burpees and alternating Superman’s on the 4ct
  • 3 man weave drill until we perfected the pass without dribbling or taking more than 2 steps . We did this about 4 or 5 times
  • Wall sits for a minute while doing morracan night clubs
  • triceps dips and extensions on the 4 ct on the benches
  • 2 full court suicides

MARY:
Flutters x 10 ic

LBC X 20 ic
COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
Life shrinks or expands in proportion to ones courage
MOLESKIN:

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

Thanksgiving Pi

THE SCENE: Mid 60s. On the first day of November. Really?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In honor of the first day of Thanksgiving season, today’s beatdown is brought to you by the number “pi”…
31 SSH IC
4 Cherry Pickers IC
15 Crabettes IC
9 Failure to Launch IC
26 Mtn Climbers IC
5 8-Ct Body Builders IC

THA-THANG:
Head to the scrapyard for a 3-exercise circuit:
3 Pullups
5 Dips (full weight on parallel bars)
8 Merkins
9 Repeats

793 yard Indian Run through the park and around the fountain to the base of Mt Crumpet
Pair up for Dora-style. One partner exercises, other runs up the hill, around the tree, and back.
23 Burpees
84 BBS
62 Iron Mike
64 8-ct Body Builders

338 yard easy mosey back to the grinder

MARY:
3 cycles of Row your Boat
27 Pickle Pounders
COUNT-OFF & NAME-O-RAMA
15 PAX this morning.
CIRCLE OF TRUST/BOM:
As you know, pi is a number whose decimal representation has infinite digits. Today’s beatdown worked through just 32 of them, but it’s been calculated out to over 22 trillion digits and of course it just keeps on going. Just as we could never work out through the entire representation of pi, we could never comprehend or experience the entire fullness of God’s love and grace toward us. If you get a little twinge of sore muscles at some point today, let that remind you to be thankful we didn’t go to 22 trillion digits, but even more to be thankful for His infinite goodness.
MOLESKIN:
Apologies to Squiggly and Moses… I didn’t feel on my game much this morning and they did just about all the Dora reps. Hopefully just coming down off the Halloween sugar high.
ANNOUNCEMENTS:
F3 Olympics/anniversary. Also, check GroupMe for service project info. Weekend of 11/17, Habitat project: demo and rebuild a deck.