Butters – Page 30 – F3 Knoxville

Harry Hood

April 7, 2018 Shooter

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

Classic remix

April 5, 2018 Tank

THE SCENE: 24 showed up for Cool, clear and just plain awesome weather
F3 WELCOME & DISCLAIMER

WARM-O-RAMA: SHH X20
5 burpees
Cherry Pickers x5
mericans w/holding cadence x10
Rockets x10 3-ct

Tha Thang:
Mosey Up the road stopping at guardrail and doing:
10 declines, 20 dips, 30 shoulder touch inclines. x3
Flutter kicks while 6 catches

Mosey to the middle of the Matterhorn
At pole:
Bernie Sanders to cone, 3 burpees and mosey down
Bunny hop up, 3 burpees and mosey down
Bunny Sanders up, 3 burpees and mosey down
Bear crawl up, 3 burpees and mosey down
Frog jump up, 3 burpees and mosey down
Bear jump up, 3 burpees and mosey down

repeat x2

Jailbreak to the pavalon:
5 pull ups, 10 dips repeat for 3 mins.

Mosey to AO
Stopping at every light pole for 10 merkins.

MARY:
Ring of fire w/Al Gore hops x5
Side crunch holds
Scooter lead us in Flutters etc

COT and BOM:

“Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.”
1 Thessalonians 5:16-18 NIV.

MOLESKIN:
Good chatter today, 6 was never too far behind even with over 20 HIMs
ANNOUNCEMENTS:
Hardship Hill Sign ups

Warm up ? Nah….

March 31, 2018 Woodshack

THE SCENE: 37 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Capri lap around the P lot

imperial walkers, squats, imperial squat walkers, ssh, merkins, plank jacks, burpos, burpees ALL all in cadence x10. Between each exercise we did 20 cmu rows

THA THANG

SLING SHOT CMU RUN W PARTNER. P2 does 10 merkins and 10 squats while P1 farmer carries 2 cmu. P2 runs to release p2 from Cmu and takes off w the CMUs. P1 completes the sets of merkins andcsquats then chases down P2. This continues until we arrive at a very steep hill behind the baseball field
At the steep hill, we Bernie up the hill 3 times backwards w 4 steps back and 10 squats rinse and repeat until you get to the top. At the bottom cmu curls, at the top cmu tris. We did this 2 times 3rd time up we did 4 steps back 2 steps down ..,,decided to cut the 3rd time short .
Sling shot cmu run to the soccer field next to the main road
Quarter pounder w cheeses! Thanks Swirlie!. Sprint 25 yards, do 25 Merks, Bernie back, add cheese (10 burpees), sprint 50 yards, 50 squats, Bernie back , add cheese, sprint 75 yards, 75 mtn climbers, Bernie back, no cheese this time, broad jump to goal line and back . Sprint 100 yards and 100 ssh
Mosey back to AO

MARY:
Hello dolly until time
COUNT-OFF & NAME-O-RAMA
20 pax including 2 FNGs backsplash and black lung, welcome!!!
CIRCLE OF TRUST/BOM:
Do the little things and the big picture will create itself
MOLESKIN:
Just great to be out to the truck stop! So many great men out there and really enjoyed being with them in the gloom gettin better together.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rucking The Burbs

March 30, 2018 Capn Crunch

THE SCENE
58 and Clear, rain at the very end

THA-THANG
Ruck 1 mile down the Greenway to Gallaher View towards Middlebrook Pike.
Stop for 6 Rounds (with a ruck) of the following:

6 Burpees
6 Merkins6 Squats (ruck on back)
6 Lunges (each leg)
6 Thrusters
6 Overhead Squats

Ruck another 1.5 miles (approx. 2.5 total) to Fellowship Church.
Stop in the parking lot for 4 Rounds (with a ruck) of the following:

6 Ruck curls
6 Ruck ground to overheas
6 Overhead Tricep extension
6 Overhead Ruck presses
6 Ruck swings (Kettlebell swings)
6 Ruck upright rows

Ruck another 2 miles back to SP (approx. 4.5 total) through the West Hills neighborhood (Indian Run style) back to West Hills Park.

Ruck one round of the parking lot, including Bernie up Lover’s Lane. (approx. 5 miles total).

Mary
Circle up for 2 rounds of 4ct Flutter Kicks x30 IC

Jump in the car as the rain comes down!!

What’s this smooth jazz?

March 24, 2018 Shooter

THE SCENE: Dark, Damp, Raneee

WARM-O-RAMA:
SSH x 20 IC

Phelps OYN

Merks x 15 IC

Cherry Pickers x 10 IC

THA-THANG:

Bataan Death March to the first field
Suicide the field x 2 (20 merks each line, 20 imperial walkers 2nd set)
Mini Dora, 50 pistol squats each leg
Lots of swims and flutters mixed inbetween those
Hit the curb for 100 calf raises, 1 min swim
Mosey to the ancient stone bleachers
Aiken legs (20 squats, 20 box jumps, 20 lunges, 20 smurf jacks)
Duck Joust on last field
7s on lil hill (merks/inch worms)

MARY:
Lil bit o peter parker
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Come, and let us return unto the LORD: for he hath torn, and he will heal us; he hath smitten, and he will bind us up. After two days will he revive us: in the third day he will raise us up, and we shall live in his sight.- Hosea 6:1-2

In making a covenant with the Lord, we are going to be judged harshly. We are finite and the Lord is infinite. If we truly pursue the ideal, the part of us that does not align with the ideal, leaving the part of us that does. If we have no ideal, we have no way to grow. Find an ideal in parts of your life that are less spiritual to grow.

MOLESKIN:
It was phish
ANNOUNCEMENTS:
Hardship Hill- Volunteers are needed, checkout the google doc for deetails.