Butters – Page 31 – F3 Knoxville

Lushish lunges

March 22, 2018 Mayberry

THE SCENE: 40 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
Lushish lunges

mosey to the outhouse 20 box jumps OYO
mosey with CMUs to where the boats park
lunge/curls between light poles first 5 poles
10 merkins at each pole
lunge/overhead press between light poles next 5 poles
10 squats at each pole
increasing squats/bent over row between lights poles
10 merkins at each pole
lunge/curls between light poles next 2 poles
merkins at each pole
mosey back to the AO

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
Welcome FNG Vegan
CIRCLE OF TRUST/BOM:
Friends, you have some you haven’t spoken to in awhile call them and check on them. Friends in F3 hold each other accountable to workout, but we should also hold friends accountable to read the Word and spend time with our God. Plus, we all have friends we haven’t heard from in awhile or haven’t contacted in awhile and we need to reach out and check on them. We never know what trials and tribulations other brothers are facing and the simplest text of “hey checking on you” or “hey haven’t heard from you” can change a persons day.

“A friend loves at all times, and a brother is born out of diversity” – Proverbs 17:17
MOLESKIN:
I’m a friendly guy. I have good stories and funny jokes. I have many people I know. I’m in a career field where I trust my life to my coworkers. But…I have very few true friends. However, since joining F3 I have not only made friends but meet my “brothers form other mothers”. Lifelong friends are not something you have and make everyday, but I have made them through F3. I’m talking about guys helping each other through the darkest of times, death, divorce, depression, etc, to give them a shoulder to lean on or a hand to help them up. To guys celebrating life and birthdays and making time just to be together. And I’m talking about guys that not only drive to Asheville when I’m on a road trip and my motorcycle breaks down, but who I share a Bible study with and who are more than willing to hold me accountable to spend time in God’s word. Friends talk about that kind of stuff, but brothers do that kind of stuff.

EDIT: Afterwards I was told my Q seemed a little soft from my normal Qs. I’ll have to work on that for next time….
ANNOUNCEMENTS:
Tank’s OCR race Hardship Hill

Sprints and Hills

March 19, 2018 Mayberry

THE SCENE: 40 and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We stretched on our own
THA-THANG:

mosey the long way to the soccer field
sprint the length of the field and mosey back on the sidelines x a lot
mosey to the paved hill
up the hill to the bench and back down x a lot

MARY:
No Marys here, just a bunch of dudes tired from wind sprints
COUNT-OFF & NAME-O-RAMA
We really should start doing this. If you were there and I missed you sound off.
CIRCLE OF TRUST/BOM:

MOLESKIN:
Swirlie kicked all our butts and then embarrassed us more by saying he was going home to lift. I hate that guy.
ANNOUNCEMENTS:

Smurfs & Unicorns

March 13, 2018 Bartman

THE SCENE: Mid 30s and clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Oyo stretches, this/that
4 ct merkins IC x 10
tempo squat IC x 10
Calf raises with CMU – pax choose reps, 15-20ish. Just want to warm up.

THA-THANG:

Suicides. Pax draw exercises at random from the bucket and we run the 5 cone suicide course doing the exercise in the card.
1. Burpees x 3
2. Bear Crawl to 2nd & 4th cone
3. SSH x 10
4. CMU lunge to 2nd & 4th cone
5. CMU OH press x 15
Elevators. Run to the farthest cone between rounds.
1. 10 burpees
2. 10 burpees, 20 Goblet Squats
3. 10 burpees, 20 Goblet Squats, 30 OH Press
4. 10 Burpees, 20 Goblet Squats, 30 OH Press, 40 Reverse Crunch holding CMU overhead.
5. Rounds 5-9 are going back down the escalator. Drop burpees first, then squats, etc until finished.

MARY:

4ct LBCs IC x 20
Box cutters x 20

COUNT-OFF & NAME-O-RAMA

Mayberry, Frosty, Ratchet, La-Z-Boy, Butters, Ribbed, Hydro, Flanders, Podium, Smoker, Boones, Bartman

CIRCLE OF TRUST/BOM:
A piece of advice that’s served me well for many years: Normally you know the right thing to do, but for those times when you really don’t know the “right” thing to do, simply choose the more difficult of your options. That will usually put you on the right path.

MOLESKIN:
Frosty we all agreed that Sadie needs a F3 nickname.

Mayberry we all admire your courage to admit to owning a smurf & unicorn trampstamp

ANNOUNCEMENTS:
OCR coming up May 19th

Bags N’ Buckets

March 10, 2018 La-Z-Boy

THE SCENE: 49 Degrees, surprisingly warm, glorious day!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Toy Soldiers IC x 15
Rockettes (Left Leg First) IC x 10
Merkins IC x 10
SSH IC x 25
Body Builders IC x 8 or 9ish

THA-THANG:

Take the Long Way Around
Mosey around the baseball fields, Ascending Squats at each Lamppost (Try not to throw your back out!)
Plank it up in the parking lot
Wheel of Merkin OYO x 5
Mosey to the Cans and pick up something Heavy (Sandbag, Bucket or CMU), mosey to Soccer Field
Dora 1-2-3
100 Mtn Climber Heel Taps
200 BBS
300 Plank Jacks
Farmer Carry one or two (Pax Choice) to Midfield and Switch
Split into 2 Teams – Relay style
Relay Number 1 – Bear Snake Moan to Midfield and Back
Relay Number 2 – 2 Pax Double Farmer Carry to Midfield and Back. Remaining Pax does Rocky Balboas/Mtn Climbers
Relay Number 3 – AYG Sprints
Grab something heavy and hoof it back to the AO with some Lunges mixed in

MARY:

Hello Dollies IC x 25
Caterpillar Merkin Tap Outs IC x 5 (Yes we can do one more!)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A Father isn’t always what you may think it is. We can show love and acceptance that can really make a difference to the people in our lives. My Father-in-Law showed me what it was like to be welcomed into a family.
MOLESKIN:
Great turnout this morning, with a visitor from Davidson (Kwame), who brought us the gift of an FNG this morning (Podium) it was a challenging workout. I thought I was going to have to turn the Q over this morning after throwing my back out in the first 10 minutes… It was great to see the PAX step up when I went down. I am always humbled when I’m around these guys. Thanks for pushing HIM’s!
ANNOUNCEMENTS:
Hardship Hill on May 19th & I was getting my phone for the rest… Check the announcements section of F3Knoxville

No Running

March 8, 2018 Bartman

THE SCENE: 32 crisp & clear

F3 WELCOME & DISCLAIMER

Standard stuff – no FNGs today

WARM-O-RAMA:

SSH x 10 IC
Tempo Squats x10 IC
Tempo Merkins x10 IC
LBAC fwd/bckwd
OYO stretches for 20-30 seconds

THA-THANG:

Lunge across parking lot to the outhouse
- PAX choice: 30 normal box jumps on the low wall or 10 box jumps on the high section of the wall
- Plank when finished
Move to road & Forward Crab Walk up the hill to the speed bump
- 25 Diamond Merkins at the speed bump
- Ab work until 6 finishes (alternate 10 crunch, 10 flutter kick)
Burpee Broad Jump up the remainder of the hill to the Do Not Enter sign
- 50 Calf Raises at the sign
- Ab work until 6 finishes broad jumps – same as above
Bear Crawl parking spaces to the parked Jeep. Paula Abdul style (2 fwd, 1 back). 5 Carolina Dry Docks each time you stop to change directions.
- Abs until the 6 finishes
Duck Walk back to where we started the bear crawls
- 50 Squat Jumps
- Abs until 6 finishes
Inchworm Merkin down the hill to the speed bump
- 25 Superman Swims
- Abs until 6 finishes
Groucho Walk down remainder of hill to the parking lot turn in
- No exercise here….mosey back to AO & circle up for count off

MARY:
No formal MARY – plenty of abs during workout

COUNT-OFF & NAME-O-RAMA
16 strong! La-Z-Boy, Frosty, Butters, Pusher, Flute Loop, Scooter, Pogo, Snitch, Boones, Deadhead, Smoker, Shooter, Sparky, Mayberry, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Simple question: Do you obey what God tells you to do? If not, why not?

MOLESKIN:
Today was tough…everything we did was a long, slow grind. PAX did an awesome job pushing themselves. Great time today and glad to oblige Mayberry with a workout he could do while his foot heals up.

ANNOUNCEMENTS:
Hardship Hill coming up 5/19