Butters – Page 34 – F3 Knoxville

Acronyms R Us

January 20, 2018 Bartman

THE SCENE: Nice ‘n toasty…37!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

30 seconds of stretching OYO…we got to business quick!

THA-THANG:

Run 3 laps around the long parking lot median & perform BLIMPS at each end of the median. Totaled 6 rounds of the following
- Burpees x 10
- Lunges x 10 each leg
- Imperial Walkers x 10
- Merkins x 10
- Plankjacks x 10
- Squats x 10
Mosey to the playground
11’s: Pullups & V-up Roll-ups with approx. 40 yard run in between locations.
Mosey to concrete bleachers
50 BAD HABITs. Perform 50 reps of each exercise. This ended up being more of a buffet because we were almost out of time. Each man did AMRAP of each exercise. Ended with 10 burpees as a group. Bonus points to Mayberry for actually doing 50 burpees.
- Box Jump
- American Hammer
- Derkins
- Hand Release Merkins
- Alternating Shoulder Taps
- Burpees
- Iron Mikes
- Tempo Squats

MARY

Big-O
Box Cutters
Pickle Pounders

COUNT-OFF & NAME-O-RAMA
9 strong: Ratchet, Mayberry, Booger, Butters, I-Beam, Junk, Sparky, La-Z-Boy, Bartman

CIRCLE OF TRUST/BOM:
This week has been hectic for me. I’ve had company in town, spent a night in Franklin and had a snow day. It all sums up to not many workouts and a lot of sleeping in this week, which sucks. I love getting up early and posting with the PAX so this week really threw me for a loop, but at the same time the lure of a warm bed and sleeping later than usual was very tempting to continue. How do you pick yourself up when you fail to meet your goals? I think we need to fight against the “easy life” and push ourselves each day. Today my challenge to the PAX was to examine themselves and check how they are doing at getting back on the horse after they’ve been off for a while.

MOLESKIN:

ANNOUNCEMENTS:
Alcoa CSAUP coming up in Feb.

4-Corners meets the Fox

January 16, 2018 Detention

THE SCENE: 31 degrees
F3 WELCOME & DISCLAIMER

To everyone’s surprise, I announced that I was not a professional

WARM-O-RAMA:
25 SSH IC

10 Merkins IC

10 SSH IC

10 BBSU OYO
THA-THANG:
Mosey to top parking lot.

4 Corners of Merkins, BBSU, Squat Jumps, and American Hammers. 10-9-8-7-6-5-4-3-2-1….

We covered between 3-4+ miles this morning. And did Merkins, BBSU, Squat Jumps, and American Hammers.

MARY:
She was a good lady.
COUNT-OFF & NAME-O-RAMA
18 brothers. 2 FNGs- welcome Fur Coat and Pirate!
CIRCLE OF TRUST/BOM:
While rucking at Concord Trails a week or so ago, I encountered a fox along the trail. The fox was off in the distance and I did what any badass F3 man would have done- I quickly turned around and thought the fox was going to eat me alive. As I reflected on this, a few thoughts came to mind. First, how many fox attacks do we hear about? Zero. Secondly, we fear many things that are truly not the big of a deal or we can easily overcome. Don’t be afraid of the fox.

MOLESKIN:
Doubtfire locked down two more hood recruits. It was great to have Fur Coat and Pirate out with us this morning. Pfeiffer and Mayberry set the pace on the 4-Corners this morning. The entire PAX pushed it too the limit and it was a fun morning. Now, we eagerly await the “devil’s dandruff” to blanket all of K-town!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

50/50

January 13, 2018 Waxjob

THE SCENE: Just 30, but with the breeze it feels colder than some of those single digit mornings the last couple of weeks. Nice coat of snow on the grass, but the pavement’s all dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Warmup lap around the parking lot
TN Rocking Chairs x20 IC
Tempo Squat x15 IC
LBAC x15 IC fwd and back
One more warmup lap
Monkey Humpers x15 IC
Snot Blowers OYO

THA-THANG:

Five 50/50s on all the beautiful snow-covered turf fields of the luxurious Truck Stop. And one parking lot.

50/50s: Sprint 50 yards, do 50 reps (25 of each exercise), sprint 50 yards, do 50 reps

Mosey over the bridge (carefully… It’s covered with snow but not really slippery) to the lot beside the Watt Road field for
50/50s: Pickle Pounders/Gas Pumps

Mosey back around to the soccer field nearest the AO for
50/50s: Carolina Dry Docks/Ice Skaters

Back to the parking lot for
50/50s: Big Boys/Dips

To the upper field (15 impromptu body weight rows at the new outhouse along the way) for
50/50s: Merkins/Squats

Watt Road field for
50/50s: 4-ct SSH, 4-ct Imperial Walkers

Final mosey around the park to pick up the Weinke pieces, back to the AO for some Roll Your Own with the exercise D12.
2 rolls for everyone, to the best of my memory, it went something like:
-20 Iron Mikes
-15 Crab Walk Toe Touches
-10 Squat Jumps
-15 Burpees
-15 Star Jacks
-1 minute Jump Ropes
-15 Merkins
-15 Calf Raises
-20 Iron Mikes
-15 Burpees

MARY:
15s Star Gazers after that last set of burpees…
Roll over for 15 Side Crunch IC both sides
A little bit of Protractors
25x LBC IC
AMRAP Merkins for the last minute!
COUNT-OFF & NAME-O-RAMA
5 HIMs this morning, no FNGs
CIRCLE OF TRUST/BOM:
I recently got the opportunity to get some constructive feedback that brought about a bit of an internal struggle for me between my ego and my rational mind. My ego wanted to go straight to being defensive or make justification/excuses for what needed improvement, but that is totally the wrong reaction. I had to take a step back mentally and make the decision to flush that ego down the toilet and open up to that feedback. Without that, I can’t improve. We’re all here in this relationship as HIMs and in our daily lives to help one another get better… Be careful not to let your ego get in the way of that process.
MOLESKIN:
PAX moved fast in the cold today. Blew right through the 50/50s. Great to have Tank show up at Coffeeteria!
ANNOUNCEMENTS:
Alcoa CSAUP Feb 24!

Ribbed 66

January 11, 2018 Ribbed

THE SCENE: It was a balmy 49 degrees with a little mist as 18 men gather together for a BOM
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 15X

Tempo squats 15X

Baby Arm circles (forward and backward) 15X

Some of these and those

THA-THANG:
Two lines and we Indian ran to the middle of the parking lot around the restaurant. We stopped at the break that runs down to the boat ramp and started with 11s. 10 Carolina Dry Docks and run to the other side of the split and do 1 Big boy sit up and rinse and repeat all the way down.

Ribbeds 66
- lunges to the next light pole
  - 10 Burpees
- Berny sanders to the next light pole
  - 10 Star Jaxs
- Reverse Lunges to the next light pole
  - 10 Burpees
- Sprit to the end of the parking lot
  - 10 tempo squats
Mosy to the AO stopping to do incline merkins 15X
- 20-yard increments we did the following:
  - Bear Crawl to one side then 10 Big boys situps
  - Bunny hope to one side then 10 tempo squats
  - lunges to one side then 10 stare jax

Circle up

10 Burpees
10 Box cutters

COUNT-OFF & NAME-O-RAMA
18 men: LaZyBoy, Bartman, Butters, Scutter, Pogo, Frosty, junk, waxjob, Mayberry, sparky, detention, compost, abacus, shooter, Frenchie, ibeam, booger, ribbed.

Thank you all for your example and faithfulness. It’s been a year since I started working out with F3, its because of all you men that keep asking me where you been, that I keep coming. As I look to goals for 2018 I look to lead at f3 at least once a month.

Frozen Truckers

January 7, 2018 Butters

THE SCENE: clear sky, 10 degrees, no wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees OYO, 25 SSH IC, 15 merkins IC, 15 Tempo squat IC

THA-THANG:
Mosey to the soccer field where pax buddied up and took a lap around the field, on the side lines they wounded dragged to the corners and did 10 diamond merkins and on the end lines they fireman carried, stopping at half field to also do 10 diamond merkins.
on the second lap they sprinted the side lines and lunged the end lines, stopping at the corners and half field to do 10 ranger merkins.
we then did 7’s across the field with burpees and smurf jacks
PAX then circled up on the center field where we did flutter kicks IC while one at a time they would run to the bleachers and do 10 dips, every other time someone finished dips PAX that were circled up would switch to a different core exercise (box cutters, LBC, ect.)
mosey once around the field.
PAX lined up on the end line and ran across the field stopping at every line and doing 7 BBS, and then back across the field doing ranger merkins
mosey once around the field
PAX again lined up on the end and did the same this time with 7 dry docks and back across doing 7 monkey humpers
mosey back to AO

MARY:
we did 3 minutes of boat canoe on my count followed by 25 box cutters IC
COUNT-OFF & NAME-O-RAMA
10 PAX no FNG’s
CIRCLE OF TRUST/BOM:
I shared how this time of the year for me at work is can be more stressful than normal and how I often times find myself complaining about my day to my wife. Being the amazing wife that she is she reminded me of how the Lord sends us blessings that the enemy will try to steal. I told the PAX how prevalent complaining is to people in our society and how it works to steal our motivation and drive to appreciate God’s blessings and to complete the things that God has planned for us. This is especially true in a group setting, one person starts complaining and it will spread like fire through the group robbing the group of its motvation to complete the task at hand.
MOLESKIN:
prayed for Iceman’s family member who suffered a stroke and also for Tank’s foot to heal.
ANNOUNCEMENTS: