F3 Knoxville

Tag: Butters

Saturday Buffet

THE SCENE:  Around 50.  Nice & cool.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Side Straddle Hops x 20
  • This/that stretch
  • Tempo Squats x 20
  • Leg stretches
  • Burpees x 10

THA-THANG:

  1. Mosey to playground
    • 11’s:  Pull-ups & American Hammers (4ct)
  2. Mosey to soccer field
    • Bear Square.  Cones set up in a square.  Crawl the square always facing toward Watt Rd.  Crawl 3 laps & perform 10 reps of the following at each corner.
      • Lap 1:  Burpee
      • Lap 2:  Speed Skater
      • Lap 3:  Bobby Hurley
  3. Mosey to new bathroom
    • Countdown.  List of exercises written on the ground.  Do all exercises from top to bottom then run down the hill to the parking lot and back up.  Rinse & repeat eliminating the bottom remaining exercise each time.
      • 10 Thrust Merkin
      • 8 Iron Mike
      • 6 Easy Up
      • 4 Squat Jump
      • 2 Round The Clock Merkin
  4. Mosey to baseball field
    • Merkin relay race.  Split into 2 teams.  Team 1 at home plate, team 2 at 2nd base.  Each team holds a plank while a team member sprints around bases.  Once teammate completes a lap, the team does 10 merkins as a group then the next man runs.
  5. Concrete bleachers
    • 75 box jumps

MARY:

  • Boat/canoe
  • Marge/Homer
  • Flutter kicks x 35

COUNT-OFF & NAME-O-RAMA
9 total:  Butters, La-Z-Boy, Mr. Clean, Showcase, Frosty, Booger, Wagon Wheel, Sharpie, Bartman

CIRCLE OF TRUST/BOM:
God honors nations who honor him.  Our country was founded on Godly principles and I believe we are still reaping the benefit of that foundation today, even as our country slides further and further into depravity.  As evidenced throughout the Old Testament, God will honor a nation far longer than they deserve because of their foundation.  This grace that we live under creates an environment in which Christians in America often don’t know what it’s like to rely on God completely.  We live in a cushy society where our “problems” are often trivial compared to what Christians face around the world.  Our mentality of “you can accomplish anything if you work hard enough” can easily trap us into leaving God out of our lives altogether, thinking we have somehow accomplished success on our own.  Therefore we need to be ever vigilant about seeking Christ in all we do and putting Him at the center of our efforts.  We should humble ourselves daily, acknowledging that we are nothing apart from Christ.

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill 5/19

The Old Hag

THE SCENE: 50’s, a little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Ruck Merkin buy-in
THA-THANG:
Coupons were 1 – 65ish pound sand bag and 1 – 60 pound sandbag

Ruck with coupons and PT stations

PT Station 1

20 sandbag and ruck Squat

20 sandbag and ruck bent over row

20 ruck merkins

20 ruck presses

PT Station 2

20 Incline Ruck Merkins

10 Sandbag cleans

PT Station 3

15 Diamond Ruck Merkins

20 Sandbag Ruck Squats

15 Ruck Swings

20 Ruck Presses

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
My sandbag is a 80 pound bag but I only have about 65 pounds in it right now.  It hangs over your shoulders when carrying it.  I-Beam thought it looked like a saggy old hag (use your imagination).  So, that is how the sandbag got the name Old Hag.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hills & Pyramids

THE SCENE: Low 50s….perfect F3 WELCOME & DISCLAIMER Standard welcome….no FNGs today WARM-O-RAMA:

  • Run in place 20-30 secs
  • Butt kickers 20-30 secs
  • High knees 20-30 secs
  • SSH (4 ct) x 10 IC
  • Merkins (4 ct) x 10 IC

THA-THANG:

  • Indian run to baby everest
    • Battle buddy up.  DORA each of the following exercises while partner runs to top of baby everest and does 5 squats.  Move to other side of parking lot perform ab work while waiting on the 6.
      • 100 Thrust Merkins
      • 100 Carolina Dry Docks
  • Mosey to the long island
    • 8 cones set up around the island.  Run a lap around performing the following exercises x 2,4,6,8,10,12,14,16 at each cone.
      • Lap 1:  Burpees
      • Lap 2:  Iron Mikes
  • Mosey back to baby everest for some pyramids
    1. 20 tempo squats, run hill
    2. 20 tempo squats, 20 mountain climber, run hill
    3. 20 tempo squats, 20 mountain climber, 20 ranger merkins, run hill
  • Indian run back to AO

MARY:

  • LBC (4ct) x 50
  • Hello Dolly (4ct) x 20
  • Box Cutters x 15

COUNT-OFF & NAME-O-RAMA

12 strong:  Junk, Mayberry, La-Z-Boy, Tweet-E, Frosty, Sparky, Wagon Wheel, Crossbar, Butters, Smoker, I-Beam, Bartman

CIRCLE OF TRUST/BOM:  My heart has been focused on my relationship to Jesus and whether or not I’m all in or not.   As Americans we tend to mold Jesus to fit our lifestyle and our comforts, when actually it should be the other way around.  Take a moment and ask yourself….are you living 100% for Christ or are you fitting him into your routine?   In Matthew 13 Jesus tells a parable which compares Heaven to a treasure that is found in a field.   The man who finds the treasure covers it up and then sells all he has to buy the field.  I’m sure the man in the parable faced ridicule from others who thought he was crazy to sell all of his possessions to buy the field, however he knew the value contained within the ground therefore he gladly accepted the ridicule.  That’s the perspective we should have…our faith in Christ should be such a treasure to us that we willingly accept ridicule, punishment, even death because we know that the prize is of so much greater value than anything this world can offer.

 

MOLESKIN: Prayer request made for anonymous PAX members struggling with their marriages

ANNOUNCEMENTS: Hardship Hill 5/19

#seadangacide

THE SCENE: T-Shirt Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Squat IC x 15ish
  • Merkin IC x 10
  • SSH IC x 20

THA-THANG:
#seadangacide

Mosey to the speed bump at the base of Matterhorn and Partner Up

Run to the marked location, perform the chalked number of Star Jack Burpees and then return to the base of Matterhorn and perform number of Star Jack Burpees. Rinse and Repeat-o in suicide format. Burpees increase by 1 at each location.

MARY:
Star co-q’s Waxjob and Bartman handled as we gathered PAX! Thanks Men
COUNT-OFF & NAME-O-RAMA
24 HIM’s showed up to take on the challenge.
CIRCLE OF TRUST/BOM:
I tend to Q on days that have meaning. On Friday my oldest daughter turns 10. It’s big day for me because it’s a reminder of the first time I met her and really experienced unconditional love. I was told I may love a lot of things, but nothing will compare with how much you love and care for your children.

MOLESKIN:

After scaring the doo out of Flanders and Frosty in the morning, I learned how sketchy running on the backside of Matterhorn is by yourself. Sparky said it best, “Every sound back there is a Godzilla”. Seadangacide was inspired from Shooter’s Seadangus (also a bag of suck). If I were to do it again, I would call the PAX together sooner so we could all come back to the AO together.

ANNOUNCEMENTS:
See Announcements Page

Harry Hood

THE SCENE: Chilly and Wet

WARM-O-RAMA:
SSH x 30 IC

Short mosey

Merkins IC 10

Mike Fphelps

THA-THANG:
Hand release merkins x 30

American hammers x 30 4ct

Run 2 laps

Ranger merkins x 30

E2K- 15 each side

Hand release burpees x 30

Outlaws 15 each direction

Oyo (30 reps of whatever you want hunk)

Drydocks x 30

Between each exercise there is a run to the midline

 

Mosey to Electric cowboy

Sprints and Swims x2

Calf raises and wall sits x2

Helped Tank pitch a tent

Mosey to concrete bench

11s

Squats and Box Jumps

MARY:
Flutter Kicks IC x 50
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I asked a friend who lives in Jamaica if he wanted to share something with us. This what he told me.

I was shot in 1979. I had three kids. They were six, four, and two. I was looking at death’s door after being shot, and Jamaica was certainly worse back then. While waiting to die in the hospital I asked God to keep me alive until my girls were 15 and 12, and until my boy was 13. This is the point where they could stand for themselves. I was in the hospital for 18 months before I was sent to the infirmary. While in the infirmary, I did not see my kids for many years. One day, I was at the gate. At the gate, I saw my children at the age I prayed for. I say all of this to show that we must have faith in God. In everything He will work things out for us if we put our trust in Him. Blessed Love

Psalms 85. 10-13

Love and faithfulness meet together;
    righteousness and peace kiss each other.
 Faithfulness springs forth from the earth,
    and righteousness looks down from heaven.
 The Lord will indeed give what is good,
    and our land will yield its harvest.
 Righteousness goes before him
    and prepares the way for his steps.

 

MOLESKIN:
Happy birthday Sparky
ANNOUNCEMENTS:
Hardship Hill…. Get on it u filthy animals