F3 Knoxville

Tag: Butters

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.

Thunderstruck 2.0 version

THE SCENE: 85 cloudy and thunder
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the cones

1 burpee

Stretches toes to top

1 burpee

Stop and wiggle with it

1 burpee

Imperial Walkers

1 burpee

Bruce Lee Merkins

1 burpee

THA-THANG:

SWAT Sniper

1 burpee

Animal games, 1 burpee after each

  • Bear crawl tag
  • Frog hops
  • Duck Walks
  • Bunny hops
  • Gorilla walks

SPUD

1 burpee

Sponge relay

1 burpee

COUNT-OFF & NAME-O-RAMA

This took awhile as we had multiple Friendly New Kids (FNK) to name, but it was fun.

CIRCLE OF TRUST/BOM:
“greatest teacher failure is” – Yoda

I was watching Star Wars and Yoda told Luke Skywalker this quote.  It means that when we try something we may fail, but we learn from those failures, and we get back up and try again.  What did we learn if we fail?  We learn not to do it that way.  What if we learn if we don’t try?  Nothing, and again we have failed.  I encourage each of you to go out and fail, learn from it, and do it again.

2.0s in attendance were Charger, Fierce, Herminey, Leah, Chicken Nugget, Tumbler, Danger, Camelback, Jump Shot, Yoda, Champ, Warrior, Speed Demon, Brotherman, Stryker, and Haley.

MOLESKIN:
Lots of thunder but the 2.0s powered through and were super pumped to participate and get named.

I also have a confession to make, I dropped the ball and 2.0 workouts got put on the back burner for far too long.  I feel bad and I promise not to let it happen again.

 

It’s all fun and games till someone pulls a muscle

THE SCENE: The Truck Stop, 70degrees and moist but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start off with some SSH, Cherry Pickers, this and thats and rocketts
THA-THANG:
Mosey to the field for some merican building zig zags

start at one corner. At 1st cone (20 yds apart) do 2 mericans. Add on 2 mericans at each cone till you make it through the course. Vertical lines sprint, horizontal lines squaty side shuffles. When finished flutter kick till 6 catches

Burpee tag, one person is the burpee master. If you get touched by them you have to do 10 burpees and then join them in catching the others till all are caught. ( This is where I pull my calf again.)

Mosey to the playground for some doracides. One partner stays and does exercises while other runs down parking lot in suicide manner touching line, back to start, next line etc for 6 lines. Pair must do 50 pull-ups, 100 mericans, 300 squats

move to hill behind playground for 7s. Squat jumps at top, dips at bottom.

Then….relay sprint race, 2 teams. Loser does 5 burpees

mosey long way around to the AO

MARY:
Not much time for much but holding a canoe position with flutter kicks and rowing for 45 secs
COUNT-OFF & NAME-O-RAMA
12 pax including one FNG (tanks cousin from Cincy) @flounder
CIRCLE OF TRUST/BOM:
God forgives sin and wipes it from his memory when you believe in him and his redemption of our sins and ask for forgiveness. Stop dwelling on previous sins and know you have been forgivin and move forward.
MOLESKIN:
I had to break one of the unwritten rules of F3….”if you can’t do it don’t Q it.” I pulled the calf BUT I already had the WO planned and although I could not complete the exercise, I didn’t want to deprive the pax of a good wo on my part. So….I proceeded.
ANNOUNCEMENTS:
2.0 workout today at 4pm

Getting our mileage on

THE SCENE: 70 clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Stretch OYO

THA-THANG:
Run

Run

Run some more

MARY:
Ain’t nobody got time for Mary.  As Forest Gump says “we were runningggggg”

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This AO time is usually a light ruck themed AO, but since no one was listed on the Q I assumed most of the regular attenders (Frosty, Butters, Wallball) were out of town.  I signed up to Q because I know some of the guys in attendance this morning are in the home stretch of completing the “Super Ocho” (or event to be named later) where they post at each of our Knoxville AOs.  I didn’t want to leave them hanging if the normal crew was MIA.  I think this is a great challenge to get out to every AO and see the options Knoxville has to offer.

My apologies to Butters and WallBall since I made them leave their backpacks in the car, but maybe next time they will sign up to Q…

ANNOUNCEMENTS:

This months AO vs AO challenge is distance.  So log those miles.  Also anyone can join at anytime.

Tank is leading a kickball tournament on 8-18-18

Truckin to the Pound is currently being planned for late summer early fall.

F3 Olympics are happening this fall most likely to coincide with our 3rd year anniversary. Stay tuned.

Firecracker 400

THE SCENE: 78 and Muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • Merkins IC x 10
  • Tempo Squat IC x 10
  • BA Cir IC x 10
  • Cherry Picker IC x til we lost the PAX
  • Stretch it out

THA-THANG:

  • Complete exercise round and run to the split and back. All Exercise are with CMU
  • Lion King x 25
  • OH Press x 25
  • Brick Switch Merkins x 25
  • Goblet Squat x 25
  • Curls x 50
  • Tricep Extension x 50
  • Rinse and Repeat

MARY:
Flutter kicks IC x 50
COUNT-OFF & NAME-O-RAMA
15 strong HIM’s
CIRCLE OF TRUST/BOM:
What is something that you are holding on to, that if you were to let go of would help you move forward in your life.
MOLESKIN:
It was great to see some visitors out this morning. We had 6 ruck in and out to add about 6 miles to their total today. Also 4 are on their way to complete the SuperOcho.
ANNOUNCEMENTS:
No Announcements at this time