F3 Knoxville

Tag: Butters

Good livin at The Burbs

THE SCENE: Beautiful morning – moderate humidity

F3 WELCOME & DISCLAIMER

THA-THANG:

Partnered up with a battle buddy – 1 sandbag per team. Alternated sandbag carries between battle buddies until we arrived at the school. 20 Ruck Merkins, 20 Ruck Squats. From there, we made our way over to the Bearden track. On the way, Partner 1 would carry the sandbag while Partner 2 did 10 Ruck Merkins and 10 Ruck Squats. Partner 2 would then catch Partner 1, take the sandbag, and continue rucking while Partner 1 would then do the merkins and squats. Rinse, repeat until we made it to the track. At the track, we did 4 sets of the following exercises (15 reps for each). After each set, we ran a lap around the track.

  • Ruck Curls
  • Flutter Kicks (4 ct) with Ruck Overhead
  • Overhead Presses
  • Lunges or Squats (Ruck on)
  • Bent-over Sandbag Rows

Made our way back to the AO alternating sandbag carries between battle buddies. Stopped a couple times for 15 Ruck Merkins and 15 Ruck Squats. Once back to the AO, one last set of ruck curls, flutter kicks, presses, lunges, and sandbag rows. Flutter Kicks for the last 45 seconds to finish.

COUNT-OFF & NAME-O-RAMA

15 strong this morning!

CIRCLE OF TRUST/BOM:

I felt scattered during my BOM and didn’t put in the time that I should have last night to prepare a strong word for the PAX.

I’m constantly reminded just how thankful I am for the men that God has put in my life each morning that I get to be surrounded by F3 brothers. I would never get up at 4 am to go suffer through brutal workouts without the encouragement, support, and accountability provided by my brothers. And while the physical push is great each morning, there is a much greater impact that the men of F3 make outside the 5:30 – 6:15 am timeframe (or 4:50 am on some days). When the men of F3 Knoxville catch wind that a fellow brother is struggling with something or going through a tough season in his life, it’s incredible to witness the love and support that they provide for him. That’s what being a part of the PAX is all about.

Change of Plans

THE SCENE: Absolutely perfect morning. Could not ask for anything better. Except for the smell of the trash truck that came through about half way
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sshx20, merkins x20 cherry pickers/Phelps things

THA-THANG:
As Ratchet called it “Candy Land” like the board game

Mosey to the “ boat “ with CMU

At start, do 20 CMU presses, 20 CMU Tris, 20 CMU Curls

then….up baby Everest down road to intersection. At each cone do exercise and # of reps listed and work your way back to start.

exercises are: 5 burpees, 10 lunges each leg, 15 merkins, 20 squat jumps, 25 shoulder taps, 30 squats and repeat

Do an extra lap of just running about 3/4 of the way thru

Mosey back to AO

MARY:
FLUTTER KICKS X35, LBCs x55
COUNT-OFF & NAME-O-RAMA
19 in attendance
CIRCLE OF TRUST/BOM:
Today I had a workout planned but forgot to check what Booger did on Tuesday. When I did that this morning at 5am it was pretty much the same thing I had planned. Luckily I had a couple in my bag of tricks that I could pull out. One thing I did not plan was my BOM. The lack of planning on my part is disappointing to myself as I value the BOM greatly . As I am running back to the AO with my CMU I started thinking about how we have the best of plans and they often don’t turn out the way we want them. God’s plan is always perfect and even though we don’t understand it, it is a wonderful plan for us. We need to trust God with our plans even when they don’t go the way we want them to or if we don’t even think about planning at all.
MOLESKIN:
The workout today was a bit repetitive, but the mumblechatter kept it entertaining. Shout out to @Trap Door for pushing hard at the end caring that CMU to the finish line
ANNOUNCEMENTS:
Prayers for VBS coming soon and leadership at camp. Friends dealing with disease and cancer.

Burpicide to the Pavalon

THE SCENE: around 70 – warm & steamy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Side straddle hops x 20
  • Tempo merkins x 10
  • Tempo squats x 10
  • Cherry pickers x 5
  • this/that stretch

THA-THANG:

  • Indian run to base of Matterhorn – last man drops & performs 2 merkins before running to front of line
  • Suicide run up the Matterhorn
    • 8 cones lined up the hill
    • Burpees at each cone increasing by 2 each time:  2,4,6,8….16.   Had to stop at 14 due to time.
  • Countdown at the pavalon
    • Start at top & work your way down the list.  Rinse & repeat eliminating the lowest rep exercise each time through the list.  Finish each trip down the list by running up the hill to the gate & back.
      • 10 wide grip pullups
      • 9 thrust merkins
      • 8 speed skaters (each leg)
      • 7 dips
      • 6 box jumps
      • 5 decline merkins
  • Indian run back to the AO

MARY:

  • Box cutters x 25
  • Side crunch x 10 (each side)
  • Flutter kicks x 25
  • American Hammers x 20
  • 1 minute plank

COUNT-OFF & NAME-O-RAMA
22:   I-Beam, Snitch, Flute Loop, Waxjob, Driftwood, Wagon Wheel, Side Car, La-Z-Boy, Transfer, Smoker, Mayberry, Junk, Wallball, Pusher, Toto, Butters, Trap Door (FNG), Scooter, Bueller, Booger, Ratchet, Bartman

CIRCLE OF TRUST/BOM:
My 11 year-old son is out of town on a trip and called last night with a headache.  He was letting it get to him and making a mountain out of a mole hill…he was losing perspective on the situation and getting overwhelmed.  Funny thing is, we do this as men all the time.  It’s usually not a headache – usually it’s financial stress, work stress, family pressure, health needs.  We let these things grow in our minds until we think they are too big to handle.  God reminds us in the book of Deuteronomy that he is always with us.

“Be strong and courageous.  Do not be afraid or terrified because of them, for the Lord your God goes with you; he will never leave you nor forsake you”   Deuteronomy 31:6

This verse is taken from the time of Moses, when he was getting ready to hand the reigns over to Joshua.  Moses was reassuring both Joshua and the Israelites that God would take care of them in battle against their enemies.  We still have that same promise today.  Whatever your circumstance, large or small, God’s answer is still “I will not leave you nor forsake you”.  Don’t make mountains out of mole hills – give them over to the Lord in prayer and watch him do the work on your behalf.

MOLESKIN:

ANNOUNCEMENTS:

Memorial Day at the Truck Stop

THE SCENE: cloudy, humid, 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Cherry Pickers

Baby Arm Circles forward and back

Michael Phelps

Mosey to the new bathrooms
THA-THANG:
11’s From bathroom to Watt Road

Easy ups (reverse merkins, merkin pull-ups whatever they are called) and Merkins

Mosey to Upper Field

6 Corners

10 burpees, jog to mid field

20 squats, sprint to corner

20 BBS, lunge across field to corner

20 merkins, jog to mid field

20 4 count mtn climbers, sprint to corner

20 4 count flutter kicks, bear crawl back to start

Repeat 2x

Line up on end line, 25% speed up to 50% speed by midfield, full sprint to end

repeat 3x

mosey to AO

MARY:
Ring of Fire Merkins (5 and 10)

Captain Thors by Bartman

COUNT-OFF & NAME-O-RAMA
Auger, Pin Wheel FNG’s
CIRCLE OF TRUST/BOM:
Earn the sacrifices made by others for Memorial Day
MOLESKIN:
prayers for safe travels for Toto and family, Tank’s ankle

ANNOUNCEMENTS:
Murph workout tomorrow (1 mile run, 100 pullups, 200 merkins, 300 squats, 1 mile run)

Ruck march (5 to 8 miles) tonight at Bearden Beer Market 7:00 PM

Circuitry

THE SCENE: It was nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BA Cir FWD/REV IC x 6
  • Merkin IC x 10
  • Yoga Stretches – gotta get the hips loose

THA-THANG:
5 stations w/ 3 exercises & 25 reps each – 3x thru -> then move to the next

  • Station 1
    • Merkins
    • Shoulder Taps
    • Thrusters
  • Station 2
    • Squat
    • Lunge
    • Skater
  • Station 3
    • Mtn Climber – Heel Tap
    • BC Merkin
    • Plank Jack
  • Station 4
    • Am Hammer
    • Hello Dolly
    • Flutter Kick
  • Station 5
    • LBC
    • Turkish Get-Up
    • Star Jack

MARY:

  • Mayberry – Floor Wipers
  • Butters – BBS
  • Respect – V-Ups (Had to cut him short!!)

COUNT-OFF & NAME-O-RAMA
24 HIM’s strong
CIRCLE OF TRUST/BOM:
When you are feeling angry about a work situation, you may be too close to it. Step back, check your ego, detach yourself and approach with with a different attitude.
MOLESKIN:
I meant for this workout allow the cheetah’s out front. However, when the PAX gets divided into groups we instantly go into TEAM mode. All of the teams stuck together and finished the workout together. That was great to see. I think if I were to do this again, I would start everyone at the same spot and have an order to the stations that didn’t smoke the shoulders 3 straight times.
ANNOUNCEMENTS:
See Announcements Page