Butters – Page 22 – F3 Knoxville

Dealer’s Pain

October 6, 2018 I-Beam

THE SCENE:

Cool, crisp fall morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop x20 IC

Baby arm circles (forward and backwards) x10 IC

THA-THANG:
Mosey to soccer field on Watt Rd

Circle up at center of field for the Deck Of Cards

♥️ 8-count body builders IC
♦️ 4-count flutter kicks IC
♣️ Merkins IC
♠️ Squats IC
Aces – 10
Face Cards – 10
Number Cards – value
Joker – 50yd wind sprints

Mosey to goal line

100 yard wind sprints – 25%, 50%, 75%, 100% x2

Lunge to midfield

Mosey to baseline

Mosey to AI

MARY:
Dealer’s choice

Freddie Mercury x20 IC

Bridge

Starfish crunches x10

Side crunches x10 each side

COUNT-OFF & NAME-O-RAMA
10 PAX and 1 FNG – Plink – Joseph Gimness
CIRCLE OF TRUST/BOM:
Ephesians 2:1-10
MOLESKIN:
Let “But God” sit with you today

Bag of nuts

October 5, 2018 Frosty

THE SCENE: 70, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck long way to the cess pool

Coupons: 80#, 56# bag of nuts from waxjob
THA-THANG:
At the cess pool;

10 man makers
Lunge walk 25 yds
10 merkins
Bear crawl 25 yds
20 squats
Lunge walk 25 yds
10 merkins
Bear crawl 25 yds
10 man makers

Carry coupons for another lap . Dropped waxjob sack of nuts and picked up the 60# bag and headed back to the cess pool. Hook both sandbags together .

10 ruck thrusters

Team bear crawl while dragging the sand bags 25 yds

10 ruck presses with a 30 second overhead hold at the end

Team bear crawl/drag bags 25 yds

10 ruck swings

Ruck back to the truck

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Pray for safe travels for everyone this week for fall break
MOLESKIN:
Tank’s youngest daughter birthday today
ANNOUNCEMENTS:
F3 3 year anniversary

Rain = Pavalon work!

September 25, 2018 Bartman

THE SCENE: 70 and raining

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Stretch for a minute, then mosey to the Pavalon

THA-THANG:
Descending ladder. Work your way down, then run to the gate at the top of the hill. Rinse/Repeat eliminating the lowest number each round until your last round is just 10 Pull ups.

10 Pull ups
9 Decline Merkins
8 Roll up V up
7 Box jumps (step ups for those of us with sore feet)
6 Burpees
5 Thrust Merkins
4 Dips
3 Knee ups
2 Ultimate Merkins
1 Double Burpee

MARY:
No Mary – no time

COUNT-OFF & NAME-O-RAMA
8 men: Frosty, Mayberry, Butters, BlueCross, Unibrau, Wagon Wheel, Sparky, Bartman

CIRCLE OF TRUST/BOM:
Ephesians 5:25-33. Husbands love your wives like Christ loved His church.

MOLESKIN:

ANNOUNCEMENTS:

F3 Olympics: weekend of 11/3; Tough Mudder: 10/20 in Atlanta; GoRuck/Dirty Bird this coming weekend

THE SCENE: 70, humid . Is it really the end of sepSeptem?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch on your own
THA-THANG:
15 minutes of the following exercises. Complete the circuit, rinse and repeat for 15 minutes

Ruck merkins x 20
Ruck curls x 20
Ruck oh press x 20
Flutter kicks with ruck press x 20 on a 4 count

2 laps with rucks, 60# bag and 80# bag
MARY:
Merkin cashout

Ruck merkins to failure, then merkins with no ruck to failure then merkins on your knees to failure.

2 minutes amrap BBS
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.

Ratchet Approved Wednesday

September 19, 2018 Bartman

THE SCENE: Low 70s

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Outhouse run & explain the workout

THA-THANG:
8 stations. Each PAX completes a lap (all 8 stations) then does 10 burpees and an outhouse run. Lap1=20 reps; Lap2=15 reps; Lap3=10 reps; Lap4=5 reps.

The stations:

Medicine ball toss
Merkin with KB pull under
Squat (60lb sand bag)
Bent over row (40lb sand bag)
OH Press (CMU)
Big Boys (CMU)
Lunges (CMU)
Flamingos (CMU)

MARY:
Dealers choice

Flutter kicks (Junk)
Penguins (La-Z-Boy)
Boat/Canoe (Butters)

COUNT-OFF & NAME-O-RAMA
6 studs. Wall Ball, La-Z-Boy, Junk, Tweet-E, Butters, Bartman

CIRCLE OF TRUST/BOM:

Talked about my frustration lately with “prayer requests” that basically say “I don’t quite have enough, please give me a little more”.

MOLESKIN:
Junk and Tweet-E are beasts. They completed all 4 rounds and repeated the round of 5 twice!

ANNOUNCEMENTS:

Tag: Butters

Dealer’s Pain

Bag of nuts

Rain = Pavalon work!

Truck Ruck

Ratchet Approved Wednesday