F3 Knoxville

Tag: Butterfly

Tending the garden

THE SCENE: 74 and muggy, great morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo lunges x12 IC
Shoulder taps x12 IC
Merkins x10 (Four count) IC
Windmills x10 IC
SSH x20 IC
THA-THANG:
Mosey out of SP and over to amphitheater.  Hop up on stage for some core work at little earlier than usual.  Two rounds of flutter kicks, 25 reps on four count with slight rest in between sets.  Back to feet and continue mosey over to parking lot behind Min Kao building where cones and chalk are waiting.

  • First round – lunge between cones, increasing squat jumps at each cone.  4 at cone 1, 6 at cone 2, 8 at cone 3, and 10 at cone 4.  After last set of 10 squat jumps, run to the end of the parking lot, up the painted stairs and down the ramp to the first cone for round two.
  • Second round – crawl bear between cones (which seem way further apart now), increasing number of merkins at each cone. 5 at cone 1, 10 at cone 2, 15 at cone 3, and 20 merkins at cone 4.  After last set of 20 merkins, run to the end of the parking lot, up the painted stairs and down the ramp to the first cone for a little more core work.

After everyone has recovered to first cone, stop for some more core work.  This time, two rounds of heals to heaven, 15 reps on four count with slight rest in between sets.  Recover to your feet and mosey to the boulder parking lot near the UT rowing house.  Each PAX grabs a boulder to work out with.  Routine below, after completing each exercise, put rock on the deck and run across pedestrian bridge and up to the top of the stairs, turn around and return for next exercise.

  • Goblet squats x20
  • Curls x30
  • Overhead press x30
  • Rock swap merkins x20
  • Lion kings x20

Rinse and repeat if necessary.

Recover, return boulders and 10 count.  Begin mosey back to SP, going back a different way to avoid ambush.  A few guys did a jail break the last 80-100 yards or so, QIC did not as I was smoked.

MARY:
Captain Thor up to 5:20
Pickle pounders x20 (Butterfly getting hitched in a week, if you see him make sure to ask if he’s gotten married yet.  He seems to love that)
COUNT-OFF & NAME-O-RAMA
6 strong: Casper, Soot, Butterfly, Duggar, Passport, Abort
CIRCLE OF TRUST/BOM:
Last night I was doing what any 32 year old, not quite yet married dude would be doing on a Friday night: pulling weeds in my flower bed.  Every time I get the flower bed looking good, I vow to just pull the weeds that pop up and not let them get out of control again.  Inevitably, I don’t do that and they get overgrown with weeds and ivy.  While cleaning this up, it got me thinking about other areas I’ve neglected.  Friendships or relationships which I say I’ll work on, things I put off til next weekend, then the next.  Time gets away and things get overgrown and out of control.  Just challenge myself and the PAX to look for those things they’ve put off, recognize what they are, and take steps to fix them.  Always be tending the garden.

Alphabet Soup, Big Ball Style

THE SCENE: Balmy mid-70’s with LOTS of humidity!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x10 IC

Baby Arm Circles Forward x10 IC

Backers x10 IC

Little bit of this (Right arm across)

Little bit of that (Left arm across)

Hillbilly x10 IC

Little bit of this (Right arm stretch overhead)

Little bit of that (Left arm stretch overhead)

Michael Phelps

THA-THANG:
This morning, we decided to make sure we got ourselves in a full-body workout! We began our workout by moseying to the ledge of the amphitheater stage:

  • 15 single IC leg squats with right leg
  • 15 single IC leg squats with left leg
  • 15 incline merkins IC
  • Another set of single leg squats IC x 10
  • 10 incline merkins IC
  • Go up to handrails and as a group do 15 single count reverse pulls

Mosey over to the Church Street United Methodist back parking lot with the hill. We got in groups of 3 (2 groups had 4). One partner at the top and one parter at the bottom. Partner 3 is the runner that makes everyone rotate.

At the top, Partner 1 chooses 2 rocks that he can do a merkin with while partner 3 chooses a rock he can do squat-thrursts with.

For Time:

Partner 1 does merkins while gripping his rock, after each merkin he does a row with each arm

Partner 2 is at bottom of hill doing 10 squat thrusts with his rock then rotating to 10 mountain climbers

Partner 3 starts at bottom of the hill next to Partner 2. He’ll Bernie Sanders halfway up the hill, then run forward to Partner 1 at top of hill. Then, Partner 1 will run down hill, rinse and repeat

1 Minute Break

Continue exercise except this time Partner 1 will start with 5 Carolina Dry Docks at top of hill, then do 5 merkin rows with his rock. Partner 2 will just do squat thrusts. Partner 3 continues running.

Mosey over to top part of church parking lot near Henley Street Bridge. The PAX decided we wanted to get on the level of my almost one year old so we chose a medium-sized bolder and spelled the alphabet (all UPPERCASE) together, with each letter beginning at our belly button. Some of the PAX decided they wanted to spell their letter in italics, hieroglyphics, san script and Times New Roman…so I let them.

From our spelling bee, we moseyed back to the amphitheater where we did 10 more IC single leg squats then moseyed back to the AO for a little ab’s.

MARY:
15 IC Grinders, each side

25 Star Gazer LBC’s
COUNT-OFF & NAME-O-RAMA
23 PAX (including 2 FNG’s): Half Caff, Moana, Thread Count, Butterfly, Jenner, Petey, Cowbell, Careless, Casper, Soot, Abort, Guano, Quarantine, Uncle Rico, Duggar, Roto, The Voice, Bulldog, Bitcoin, Soup, Reverb (FNG), Beaker (FNG), Passport (QIC)
CIRCLE OF TRUST/BOM:
“Proximity breed empathy. Distance breeds suspicion.” Across our country and in our day-to-day lives, we use the words “Us” and “Them” a lot. An African-American pastor recently stated that saying in relationship to the racial divide in our country. But, I think this can be applied to many areas of our lives, not just race. Do we have a relationship with “those people” who look different from us, act different, in a different socio-economic class than us? Maybe you’re in a fraternity and look down on others who may not be in your “group.” Or, maybe it’s something like the LGBTQ community, that all you know about them is things you’ve seen at a distance but don’t actually know anything about them or anyone in the group.

My challenge to you is to ask “those people” who you’d otherwise not be in close relationship about their story. People love to talk about themselves. I think you’ll quickly begin to have empathy for them and be reminded of how we’re all created in the image of God. Reach out to someone who’s not like you and maybe you’ll see a side of empathy you didn’t know you had.

MOLESKIN:
The PAX pushed hard today! Mumblechatter was great and felt like everyone got a little bit better after this morning.
ANNOUNCEMENTS:
Make sure to get on GroupMe for announcements and updates. Abort mentioned about getting a Big Ball kickball team together and will get more info out to us.

Morning Mosey

THE SCENE: Humid, about 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles forward/back (4ct) x 15 each way

Overhead claps (4ct) x 15

Overhead air press (4ct) x 15

A little this/that and Michael Phelps

Hamstring stretch
THA-THANG:
About a 3.6 mile mosey along the riverfront and through downtown.  Various stops along the way for rest/exercise: 1 cliff hanger Merkins x 15. 2 cliff hanger Merkins x15 then hold plank while partner does 10 squats while holding other partners legs.  3 Squats (4ct) x 15.  4 flutter kicks 4(ct) x 15 and American hammers (4ct) x 10.  5 lunge bridge yellow line to yellow line.  6 5 big ball pull-ups.  Finish at AO.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
25 HIMs.  No FNGs.  Moana, Thread Count, Bob Ross, Guano were also present and I could not find their tag.

CIRCLE OF TRUST/BOM:
“You are the salt of the earth. But what good is salt if it has lost its flavor? Can you make it salty again? It will be thrown out and trampled underfoot as worthless.”
‭‭Matthew‬ ‭5:13‬ ‭NLT‬‬

MOLESKIN:
Prayers for Preacher and his new job/upcoming move to Arizona, Sliderule’s family with the loss of his mother, Butterfly’s wedding this weekend.

Long way around

THE SCENE: 72* and rain ending right before we began
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10 IC
Wide merkins straight into ranger merkins
Hammy stretches
A little of this and that
SSH x20 IC
THA-THANG:
Mosey away from the fountains in the direction of the amphitheater, running around the theater and coming back in from the far side.  Assemble near the stage to start 11’s routine.  PAX instructed to start with 10 Catalina wine mixers at the bottom on the stage (on wood planks instead of concrete, easier on the elbows), lunge up the middle two sections of stairs, finish with 1 squat jump at the top, then run down the outside sections of stairs.  Normal 11’s procedure, decrease reps of Catalina wine mixers each iteration while increasing reps of squat jumps.

Jack rabbits perform ab exercises on the stage awaiting the rest to finish up.  Butterfly led side crunches, Abort on flutter kicks, Pfeiffer on American hammers, Soot on flat leg sit ups, Quarantine on heals to heaven.  Recover and 10 count.  Run out the back side of the amphitheater and again around and back to the war memorial near the start point.

Partner up with someone you haven’t partnered with before for Dora routine.  Partner one performs exercises while partner two runs to the other end of the parking lot, up the small stairs, performs two burpees, and returns to relieve partner one.  Flapjack and continue until all exercises complete:

  • Dips x100
  • Flutter kicks on four count x100
  • Box jumps x100

Recover, 10 count, and run around the long way and back to start point for Mary

MARY:
Edward scissor legs x15 IC
Immediately move to plank for 30 seconds
Immediately move back to 6 for box cutters x10
COUNT-OFF & NAME-O-RAMA
15 Strong: Also in attendance (getting tags added) The Voice and Roto
CIRCLE OF TRUST/BOM:
As men, we tend to take the long way around.  Sometimes, taking the hard path or the long way (like in a workout) is a great thing to do.  However, when it comes to happiness, that is an area that I challenge myself and those around me to NOT take the long way around.  We don’t need to get that perfect job, to achieve that higher paycheck, to afford the house and the cars and the stress free life to achieve happiness.  In this case, we need to take the short path by realizing the incredible blessings we already have.

ANNOUNCEMENTS:

Big Ball better have at least one team for Guardians for Garrett kickball tournament this year!!!

D-Day Memorial Beatdown

THE SCENE: Cool but not cold
F3 WELCOME & DISCLAIMER

“Welcome to F3! Fitness – Fellowship – Faith. My name is Steam and I will be your Q this morning”

“I am not a professional & you are here on your own volition – which means I don’t know any injuries you may or may not have.
– As every morning – safety is always number one – if you need to modify any of the exercises we do this morning – do it, you will not be looked down on and I cannot make that more clear.
– You will leave a better man than when you woke up this morning – if you’ve ever been to F3 you know this – no man left behind – no man left the same
– HOWEVER What you do in the next 45 minutes is up to you. That is the only thing you have control over. You’re here.
– Just like June 6th, 1944, you’re not here for you, you’re here for them (all pax)
– Dwight D. Eisenhower called the D-Day a crusade in which, “we will accept nothing less than full victory.”
– That’s our thesis this morning. “

1) Lock in & Be loud (when we do a cadence – sound off like it’s the last breath you got)
2) DFQ: Don’t Freaking Quit. Don’t Quit on yourself – don’t quit on the men around you.


WARM-O-RAMA:

SSH: 20 x 4 (in cadence)

Cherry-Picker: 10 x 4 ( in cadence)

Half-Burpee: 10 x 4 (in cadence)
– 1) drop down to plank
– 2) bring legs in
– 3) push legs out
– 4) back up to stand

Merkin: 20 x 4 (in cadence)

Flutter Kick: 20 x 4 (in cadence)

Baby Arm Circles: 12 x 4 forward & 12 x 4 backward

SSH: 10 x 4 in cadence

THA-THANG:

  • Mosey to Cardiac Hill
    • Take the baby hill as a team
  • Cardiac Hill (3+ charges)
    • Mosey down Cardiac
      • Identify key points of contact
    • Gather at bottom fo cardiac
    • Q identifies ways to get up cardiac (path or rough it)
    • CHARGE 1
      • Sprint to clearing
      • Battle buddy drag halfway up the hill – switch
      • Spring to top
      • hold plank
      • 10 – 1 count merkins (UP-DOWN)
    • mosey back down Cardiac
    • 15 SSHs in Cadence led by PAX members
    • CHARGE 2
      • Sprint to clearing
      • Army low crawl up to point of contact (tree)
      • Sprint to the top
      • hold squat until 6 recovers
      • 10 – 1 count merkins (UP-DOWN)
    • Mosey back down Cardiac
    • 15 SSHs led by PAX members
    • CHARGE 3
      • Sprint to clearing
      • Army low crawl or bear crawl to point of contact (tree)
      • sprint to top
      • hold plank until 6 recovers
      • 10 – 1 count merkins (UP-DOWN)
    • EXPECT THE UNEXPECTED \\ REACT & ADAPT
    • Mosey back down Cardiac
    • 15 x 4 SSHs led by PAX members
    • CHARGE 4
      • Sprint to the top full-ass, not half-ass
      • hold plank until 6 recovers
      • 10 x 4 SSHs led by PAX members
      • 10 – 1 merkins (UP-DOWN)
    • EXPECT THE UNEXPECTED \\ REACT & ADAPT
    • Mosey back down Cardiac
    • 15 x 4 SSHs led by PAX members
    • CHARGE 5
      • Form 2 lines
      • American Indian Run to the top
      • Mosey back in 2 lines to AO
  • ABS
    • American Hammers (duh)
    • Flutter Kick
    • Hello Dolly .

COUNT-OFF & NAME-O-RAMA

DogBite – Cozmo – Worm – Pringle – Snitch – Walkabout – Cheatsheet – CatGut – Mr. Jinxy – Redo – Cap’n Crunch – Pfeiffer- Ratchet – Proton – Carney – Ribbed – Fabio – AAA – Gibbler – Compost – Bunny – Savannah – Wallace – Hottub – Possum – SlimShady – Shocko – Dreamer – Woodshack – LightsOut – Butterfly – CodeBrown – Umbro – Steam

CIRCLE OF TRUST/BOM:

Gen. Dwight D. Eisenhower encouraged Allied soldiers taking part in the D-day invasion of June 6, 1944, reminding them, “The eyes of the world are upon you,” before they embarked on ” a great crusade.”

– it is so hard for us to remember how much has been sacrificed for us to be able to do this today. Think back to when you were 18 & idk what you were doing but I bet it wasn’t jumping out of a boat with bullets flying by your head and into your buddies.

– I think Eisenhower’s reminder of the eyes of the world are upon you still ring true for us today though. As Christian men – Men of Impact – the eyes of the world absolutely are on us and we are without a doubt on a crusade. Keep fighting the good fight and keep the faith. Like I said before you are better men than when you showed up this morning – and none of us would be here without the other.