Butters – Page 19 – F3 Knoxville

Presents for Everyone

December 24, 2018 Umbro

THE SCENE: Cold and clear
F3 WELCOME & DISCLAIMER
THA-THANG:
Handed out some presents early – 25 envelopes, each containing an exercise. We went through our gifts in sequential order:

25 SSH
10 Tempo Squats
10 Tempo Merkins
12 Baby Arm Circles (forward and reverse)
Bear Crawl across the parking lot
Crawl Bear across the parking lot
20 Derkins
20 Bench Rows
10 Burpee Box Jumps
15 LBC’s (4 ct)
20 Tuck Jumps
15 Hand Release Merkins
10 Lunges (10 each leg)
20 American Hammers (4 ct)
10 Dive Bombers
10 Iron Mikes (4 ct)
15 Sweat Angels (4 ct)
15 Diamond Merkins
20 Squats (4 ct)
20 Flutter Kicks (4 ct)
20 Dry Docks
20 Jump Squats
15 Box Cutters (4 ct)
10 Burpees
1 Time All You’ve Got up Little Baby Hill

MARY:

Just enough time for some plank work and Cap’n helped us cash out with some ATM’s

COUNT-OFF & NAME-O-RAMA
33 HIM’s – no FNG’s

CIRCLE OF TRUST/BOM:

Especially this time of year, it’s easy to get caught up in the busyness – getting things wrapped up before the new year, planning for next year, finishing up the Christmas shopping, figuring out logistics for the holidays, etc, etc. Sometimes the most difficult task is to just slow down and enjoy the moments, the memories.

I’m as guilty as anyone when it comes to getting caught up in the “hamster wheel of life” – creating my list of things I need to get done, worrying about what’s to come tomorrow, and simply not slowing down to appreciate the moments right in front of me. I was reminded of this last night when I was getting ready for the Q this morning. I was preparing the envelopes for the workout (just another task that I needed to get checked off my long list of things to get done over the next couple days), but my 4 year old son was so excited when I asked him to put some stickers on the envelopes. He swelled with pride knowing that Daddy needed his help, and he quickly plopped down next to me and began meticulously placing his Christmas stickers on each envelope. It was just a little moment – inconsequential in the grand scheme of things – but I cherished that time with him. He won’t always be 4 years old, and he won’t always want to help his Dad with those silly projects.

Cherish the moments.

12 Days of Ruckmas

December 21, 2018 Frosty

THE SCENE: 45, raining and the rain increased in intensity as we did
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck to Turkey Creek Christmas Tree beside Victoria Secret (1.5 miles)
THA-THANG:
12 days of ruckmas (modified from Ruck.Beer)

Pax is to sing to the tune of the 12 Days of Christmas. Workout is to follow the pattern of the song…Exercise 1, Exercise 2 then 1, Exercise 3, 2 then 1, etc,

The song lyrics were; On the _____day of ruckmas, the Cadre gave to me….

Ruck Merkin
Overhead Squats
Overhead Presses
Man makers
Incline Merkins
Wide Merkins
Ruck Thrusters
Ruck Swings
Lunges (9 each leg)
Ruck Curls for the girls
4 Count Mtn. Climbers
Bent Over Ruck Rows

Ruck back to Christmas lights at Library (1.5 miles or so)

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

CIRCLE OF TRUST/BOM:
Take the time to enjoy this season.

Ironically, I gave the message while we were rucking in order to save time when we got back to the start point so I could hurry back home!
MOLESKIN:
Raining, cold, EARLY didn’t matter to the pax. They all knocked out this workout without any problems except for Shooter counting the manmakers way, way, way too fast.
ANNOUNCEMENTS:

The pain train

December 16, 2018 Butters

THE SCENE: cool and misty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 BLIMPS, 5 at either end of the parking lot and back to start point
THA-THANG:
Mosey to upper soccer field, start at one corner bear crawl to center field, then lunge to the other corner followed by 20 merkins, then back the other way ending with 40 merkins, and back again with 60 merkins.
Lap around the field
Start back at center field with 10 4ct iron mikes, burney Sanders across the field followed by 10 8ct body builders, then repeat this with 15 reps of each, then 20 reps. This evolution somehow broke cosmos calf muscle (which are the size of watermelons normally) so he was firemen carried from place to place from this point on.
Mosey to the concrete bleachers

20 decline wide grip merkins IC and 20 diamonds IC

Mosey to dooky hill

Crawl bear up the hill and complete 20 easy ups then run down and 20 4ct OH claps

Mosey back to concrete bleachers

A second round of wide grip decline and diamond merkins

Mosey to AO

MARY:
we opted to stay dry and finish up with some ring of fire merkins and diamonds.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
I recently heard a statistic about Farragut high school that included the fact three students took their own lives in a single school year. I encouraged the PAX to daily challenge their kids to be different than most others in school and be kind to and stand up for their classmates who are being bullied.
ANNOUNCEMENTS:

Tree ruck

December 14, 2018 Frosty

THE SCENE: 40s, not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Curls, oh press
THA-THANG:
Ruck to MRSA field. Follow the Q while doing the exercises. We made a GPS Christmas tree!

Ruck overhead holds, tricep extension.

Curls at the star.

Ruck overhead holds, tricep extension.

Ruck some more to the bleachers.

Dips, L sits, electric chair, curls

MARY:
Insert information about any additional post-THANG work (if applicable).
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.

The Farmers Track meet

December 12, 2018 Tank

THE SCENE: Cold , clear and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run to get warm to the outhouse and back. SSH, merkins
THA-THANG:

Farmer walks with two CMUs

American Kettle bell swings

Merkins on CMU

Get ups with small KB

Sandbag 40lb THROW OVERS

Sandbag squats 60lbs

LBCs holding 35lb plate

Jump rope

Medicine ball press and catch

35lb tricep squats

Switch exercises once the farmer carry gets back. Then take one lap around circle to next exercise. Repeat

MARY:
Flutter kicks x30, LBCs

COUNT-OFF & NAME-O-RAMA

10 PAX.

CIRCLE OF TRUST/BOM:

“Obsessed is what the lazy call the dedicated.”

Have someone think you are obsessed with getting better. Not just at workouts, but at everything. Work, being a better father, son, brother, person. Be obsessed with helping others and serving God.

MOLESKIN:
Good work and mumble-chatter this morning. The gas from the pax (Scooter) was much more tolerable than yesterday. The pax was jealous of my activity slacks (khakis).
ANNOUNCEMENTS:
Mend house workout tonight