Butters – Page 21 – F3 Knoxville

Monster Mash

October 31, 2018 Detention

THE SCENE: Insert info
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Insert information about the workout.

Sometimes
bulleted
lists
are
handy.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
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.

Lake Life

October 29, 2018 Stye

THE SCENE: Crisp, clear 42 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

Squats with 30 sec hold x 5

Windmills x15

Cherry pickers x 10

Baby arm circles forward and back

THA-THANG:
Lake Living:

4 laps around Juco lake with 5 stops along the way for “Breaks”

Mountain Climbers 2 count x20

Merkins x20

Big Boy Sit-ups x25

Imperial Walkers 2 count x 20

Squat thrust x 20

MARY:
No time today, made it back with a few seconds to spare
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My favorite exercise is the Recover. So, I thought I would share 4 things we can’t recover

A WORD after it is spoken
TIME after it is gone
An OPPORTUNITY after it is missed
TRUST once it is lost
ANNOUNCEMENTS:
F3 olympics and picnic this coming weekend!

Slow & Heavy Wins the Race

October 24, 2018 Pfieffer

THE SCENE: Cool and Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC, Baby Arm Circles Forward x10 IC, BAC in Reverse x10 IC, Stretching OYO
THA-THANG:
20 Minute AMRAP: With a Battle Buddy PAX Completed the Following with a Ruck/Sandbag/ or CMU

20 Curls
20 Presses
4 Ct. Flutter Kicks
Squats
Coupon Carry to the end of Parking Lot and Back

DORAS

Partner A Bear Crawls to fence and back while Partner B begins with the following exercises and reps:(Swap when partner A returns and the reps are cumulative between the two partners)
- 200 Rows
- 150 Coupon Swings (Just like kettle-bell swings)
- 100 Tricep Extensions

MARY:
60 second Hello Dolly Burnout
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Something that I have been struggling with as of late is speaking too much and not listening nearly enough. Challenge for the day is to listen more and talk less and see how much it steers our day on a more fruitful and prosperous path for everyone. God gave us two ears and one mouth for a reason.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Follow the process

October 17, 2018 Bartman

THE SCENE: mid 50s. Felt great.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA

Tempo merkins x 10
tempo squats x 10
oyo stretches
outhouse run

THA-THANG:
We followed the plan in the picture below The man on the end each time does 25 reps…all others do AMRAP until he is done with his 25 reps. Rinse & repeat on the other side of the parking lot. Once the same man has been the “rep counter” on each end of the parking lot, everybody shifts down 1 station. We got through 2 full circuits.

MARY:
N/A

COUNT-OFF & NAME-O-RAMA

Junk, Doubtfire, Frosty, Butters, Wallball, Bartman

CIRCLE OF TRUST/BOM:
Talked about thinking before you pray…remember who you’re speaking to. Also focus less on your own desires and praying that you’ll be used for God’s will regardless of your own personal scenario.
MOLESKIN:

ANNOUNCEMENTS:

Cat and mouse run

October 15, 2018 Frosty

THE SCENE: 57 and extra gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretching oyo

Slow modey
THA-THANG:
Pax run around loop, 1 pax plays mouse and sprints ahead for 30 seconds and does merkins while pax catches up . 3 rounds

1/4 mile slow mosey then 1/4 mile all you got Sprint .

MARY:
Catch your breath

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.