Butters – Page 14 – F3 Knoxville

TRIP TO COLOMBIA

July 8, 2019 Judge Judy

THE SCENE: Steamy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
MARSOC Shortcard
THA-THANG:
4 Corners @ soccer field: Increasing Colombian Neckties (12 rounds)

Stadium Hill : rounds of 30-20-10 of Werkins at bottom, run up hill, Monkey Humpers at Top, run down hill.

Parking Lot: rounds of 30-20-10 of Pullups, run, Jump Squats, run.

MARY:
Dealer’s Choice: Flutters, Yoga Planks
COUNT-OFF & NAME-O-RAMA
10 HIMs plus a Pre-Run Guest (Shooter)
CIRCLE OF TRUST/BOM:
Obedience to the Lord affects everyone around you, not just you. We often don’t see the ripple affect but it is there. Q used Tank’s obedience in his charity work as an example and how it has affected the Q and others to be better, to love others the way we should. Obey and let God use your obedience to carry out His good and perfect will.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Prayers for Junk’s wife, Dreadlock’s wife and son, and Tank’s friends who are recovering from a loved one’s suicide.

4th o’July Round Robin Q

July 6, 2019 Bartman

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins

SSH

OYO stretch

high knees

butt kickers

THA-THANG:
Ribbed- 11’s
Frosty- DORA 321
Crossbar – 1776
Tweet-E – Tweety’ corner

MARY:

Flutter kicks
Hello dolly

peter parker
COUNT-OFF & NAME-O-RAMA
Frosty, LaZBoy, Sparky, Crossbar, Tweet-E, Bartman, Toebox, Alladin, Ribbed, Butters

CIRCLE OF TRUST/BOM:
Be thankful for your freedom. Thank a vet.

MOLESKIN:
Bow flex, you were missed and made fun of for missing your Q. See you soon brother!

ANNOUNCEMENTS:

Ruck Q

June 21, 2019 Frosty

THE SCENE: 60, muggy, extra gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck a lap

Stop at AO to get 2 60# sandbags

Ruck with sandbags to watt rd field

THA-THANG:
Sandbag toss across the field and back

1 pax farmer carry both sandbags while partner does 10 ruck squats then runs to catch partner A. Switch and repeat for the length of the field and back.

Ruck back to AO.

MARY:
20 4 count flutter kicks with ruck press

20 BBS with front ruck

5 shoulder taps, 5 tempo merkins, 5 merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

PT test

June 19, 2019 Frosty

THE SCENE: 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
OH claps

Cherry pickers

Arm circles

Merkins
THA-THANG:
Army PT TEST

2 minutes max merkins

2 minutes BBS

1 mile run for time

Mosey to outhouse

Lung 3 parking spaces, 5 calf raises

Repeat and add 5 calf raises each time. Got to 50 calf raises

Bear crawl across the end of the lot

Repeat lunges for 3 spaces, 50 calf raises and decrease by 5 each time.

Inch worm merkins across the end of the lot

Mosey to AO

MARY:
WE did some
COUNT-OFF & NAME-O-RAMA

RAW

June 5, 2019 Frosty

THE SCENE: 70, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Unload the heavy crap from the vehicles to the outhouse
THA-THANG:
All movements to be done slowly and with concentration on form over number of reps.

Sandbag bench press
Incline merkins
Dumbell flies (tree huggers)
Hammer curls
Bent over rows
Curls
Lateral raises
Overhead press
Shrugs
High raises

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Slow down and concentrate on what God is telling or showing you. Quality not quantity is more important
MOLESKIN:

ANNOUNCEMENTS:
Bartman organizing a softball game this Saturday

Possibly starting an evening workout at the dog pound or truck stop