Butters – Page 33 – F3 Knoxville

Nice & Low Impact

February 11, 2018 La-Z-Boy

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

SSH IC x 40
WGM (World’s Greatest Merkin) IC x 5
Rockettes IC x 15
Merkins OYO – 2 Minutes
BBS OYO – 2 Minutes
Burpees OYO x 10

THA-THANG:

Circuit 1 –

Gorrilla Shuffle Line Dance- OYO
HR Merkins x 2
Gorilla Shuffle x 3 to the Right
HR Merkins x 2
Tuck Jumps x 2
Bear Crawl FWD x 10
Rinse & Repeat to the Left and Make your away across the Soccer Field
10 Burpees and take a Hot Lap around the Field – Plank it up Center Field

Intermission

Rock Climbers IC x 15 (Not Mountain Climbers those are standing)
Plank Jack IC x 15
Dips OYO x 25 (4 Sets)

Circuit 2 –

Caterpillar Merkins OYO x 1 Ascending to 5
Add Lunge (ea leg) for every Merkin – work your away across the field
10 Burpees – Take a Hot Lap

2nd Intermission

Plank it up Mid-Field
Absolutions – Hi Plank – Lo Plank – Lo Plank Jacks on a 6 count IC (I forgot the In-Out Motion)
Then 15 OYO (Cuz I can’t breathe)

Then my workout ran short … so we did 11’s

Start 0 – 11
Merkins Southside
BBS Northside
Lunge North
Run South

Back to the AO

MARY:
10 Burpees

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The Gap between who you are today and the Man you are meant to be is called the Gap to Greatness. This can be overwhelming or motivating depending on how fiercely you are closing that Gap!
MOLESKIN:
Getting the Band back together again. We had a lot of old school guys come out that we haven’t seen in a while. Since Tank was making a comeback on his Tankle, we had to make sure we kept it nice and low impact. I did however not make good on my promise to keep it under a mile… Great work Men! Thanks for coming out

Alternate Route 66

February 8, 2018 Frosty

THE SCENE: Chilly and damp 28
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC
THA-THANG:
Mosey to the Boats for A Modified Route 66. 15 lights total around base of hill. At each light increase number of rep by 1.

First 9 lights, Merkins

Stop at Fuel tanks for 25 BBS

Next 6 lights, Burpees

At Matterhorn

Start at 2 reps and each trip up the Matterhorn increase reps by 2. Repeat trips up Matterhorn until getting 10 reps of each exercise. 2 Merkins + 2 Ratchet squats

Back to Route 66 going the opposite direction.

6 lights, 2 Squats increase reps by 2 at each light

At Fuel Tanks 25 BBS

Mosey to lower stairs. 10 werkins, run up stairs to top of hill at restaurant, 10 werkins

Indian Run back to AO

MARY:
Ring of Fire Merkins starting at 5 reps, increasing by 5 each round up to 15 reps

American Hammers (Crawdad)

Flutter Kicks (Tank)

Wide flutter kicks, ask Bartman for his name of these (Bartman)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When we pray to God, we need to remember to be humble in our prayers and ask that His will be done.

MOLESKIN:

ANNOUNCEMENTS:
Alcoa CSAUP

Wesley house this Sunday rain or shine. Be in the gym if it is raining

Icy ruck

February 2, 2018 Frosty

THE SCENE: 29 but felt colder, ice on the path
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 merkins

10 squats

THA-THANG:
Coupons, 50# pipe, 60# sand bag

Ruck about 1 mile stopping 2x

Merkins & squats

Incline merkins & step ups

At hill behind basketball goal

2 men carry the coupons to the top of hill and back. 3 remaining pax do amrap PT then switch.

Merkins

Squats

OH press

Lunges

Ruck another mile

MARY:
No time left
COUNT-OFF & NAME-O-RAMA
I-beam, butters, Mayberry, waxjob, Frosty
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd

Super Bowl 52 Party at the Dog Pound

February 1, 2018 Flute Loop

THE SCENE: Beautiful morning, a steamy 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 side straddle hops 4 ct (cadence), 52 Merkins on your own, Ran to outhouse, 52 alternating step ups, 52 alternating lunges, Ratchet led Shoulder Blaster

THA THANG:

mosey to the bottom of “the hill” with our rock/rocks

at bottom of hill: 26 mountain climbers, 12 burpees, 52 an of your choice

At top of hill: 26 merkins, 52 bicep curls w rock, 52 triceps extensions w rock

repeated once more

MARY:

hello dollys, American hammers, slow merkin/ plank combo, baby crunches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Take an “inside look” at your heart on a regular basis. Ask your self deep and challenging questions. Examine yourself before the Lord. Don’t walk away with guilt and shame, but instead respond with Godly repentance which will lead you closer to the Lord, with a better understanding of your desperate need for HIM in every area at all times. Read 1 Timothy 5. We have 2 choices: 1) Run after the Lord day and night or 2) Run after our own pleasures and desires and if we do this we will be dead even though we are alive.

Early Friday Ruck

January 26, 2018 Frosty

THE SCENE: clear, 20s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck long way to upper field
THA-THANG:
Do 20 reps of each exercise with the ruck. After each set, 50% run to midfield, full sprint back to end line.

Exercises

Merkin pull through
OH press
Curls
Upright rows
Squats
Lunge with ruck over head

Ruck another lap stopping at concrete bleachers for,

20 incline merkins

20 step up

Ruck another lap, through in 20 merkins