F3 Knoxville

Tag: Butters

It’s Only Cold If You Stop Moving…

 

THE SCENE
19, Clear and Windy

 

F3 WELCOME & DISCLAIMER

 

WARM-O-RAMA
SSH 4ct x30 IC
Tempo Squats 4ct x15 IC
Imperial Squat Walkers 4ct x15 IC
Tempo Merkins 4ct x15 IC
Baby Arm Circles Fwd 4ct x12 IC
Baby Arm Circles Bkw  4ct x12 IC

Mosey to path near pavilion and connect with a Battle Buddy for the morning.

 

THA-THANG
Burpee Loop
Run the marked loop, stopping at each cone.  At the first cone do 2 burpees, add 2 burpees at each consecutive cone (ending with 10 total at last cone).

Mosey to parking pavilion.

 

Bench Work
Grab a bench with your Battle Buddy.  We will do 4 Rounds, each round 2 min with 30 second break between rounds.  One man do exercise 1 while the other does exercise 2, then flip flop until time is up.

Rd Exercise 1 Exercise 2
(Done until Partner finishes Ex1)
1 Step Ups x10/leg Bench Dips
2 Bulgarian Split Squats x10/leg Incline Merkins
3 Side Step Ups x10/leg Decline Carolina Dry Docks
4 Reverse Pickle Pounders x15 Bench Dips

Mosey to parking lot.

 

Escalation
Stand at the orange cone with your Battle Buddy.  There are six drills which each have an exercise to be completed on the spot and an exercise involving shuttles.  One Battle Buddy from each pair completes a shuttle while the other Battle Buddy completes the exercise on the spot. As soon as the shuttle is completed, tag your Battle Buddy and swap exercises.

Two minutes each drill, 30 seconds rest in between each set.

Drill Shuttle Exercise Exercise at the Cone
1 Sprint Diamond Merkins
2 Bear Crawl Star Jumps
3 Lunges Burpees
4 Sprint Carolina Dry Docks
5 Bear crawl Squat Jumps
6 Lunges Burpees

Circle up for Mary.

 

MARY
Flutter Kicks 4ct x20 IC
Side Crunches, Rt. 4ct x10 IC
Side Crunches, Lf. 4ct x10 IC
Hello Dolly 4ct x15 IC

ATMs

 

COUNT-OFF & NAME-O-RAMA
12 PAX, 1 FNG (Headlamp)

 

COT/BOM
Memento Mori (Latin: “remember that you have to die” is the medieval Latin Christian theory and practice of reflection on mortality, especially as a means of considering the vanity of earthly life and the transient nature of all earthly goods and pursuits.

Psalm 90:12 – “So teach us to number our days that we may get a heart of wisdom.”

Life is a gift and stewardship, given to each of us for the benefit of others.  We are blessed as we are a blessing where we are.  Choose to live fully today, choose to be a life-giver wherever you are.

 

MOLESKIN
Every since day one the men of Alcoa get it!  They never disappoint and are poised to leave a huge mark in 2018.  TCLAPs brothers…onward and upward!!

 

Submitted by Cap’n Crunch

Best Game of Dirty Santa Ever

THE SCENE:   Warm, windy, wet and very very DARK

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH IC x 20
  • 4ct Merkins IC x 10
  • Tempo Squats IC x 10
  • Cherry Pickers IC x 5

THA-THANG:

Played a game of Dirty Santa.   PAX numbered off & picked gifts from the bucket in numerical order.   PAX had the choice of drawing a new gift, or if they’re feeling especially sadistic, they could choose to “steal” a gift from a previous PAX and we would repeat the stolen exercise.   Sadly no one stole….here were the gifts chosen (not in order chosen:

  1. Stay where you are.  20 Speed Skaters, 20 Carolina  Dry Docks, 20 Reverse Lunges, 20 Flamingo toe touches.
  2. Indian Run while singing Here Comes Santa Claus.   Stop once each PAX has been the “indian” 3 times.   We quickly found out we don’t know the words to this song so we changed it to Rudolph the Red Nosed Reindeer…
  3. Mosey to soccer field.   Burpee Broad Jump across the narrow width of the field.
  4. Mosey to another soccer field.   Wind Sprint the length of the field.  Start at 25%, then increase to 50%, 75% & 100%.    Rinse & Repeat x 3.
  5. Stay where you are.  10 Burpees, 10 Thrust Merkins, 10 Smurfjacks, 10 Plankjacks.  Rinse & Repeat x 3.
  6. Mosey to concrete bleachers.   Incline Merkins x 50,  Decline Merkins x 50,  Box Jumps x 50
  7. Mosey to playground.   10 Pullups, 10 Burpees, 10 Plankjacks, 10 Squatjumps.   Rinse & Repeat x 2.
  8. Mosey to soccer field.  Inchworm Merkin across the short length of the field.
  9. Stay at soccer field.  Bernie Sanders across the field, then Groucho walk back across.
  10. Back at the AO.  Monkey Humpers while singing Jingle Bells.

MARY:

  • Flutter kicks x 15
  • Gas Pumps x 15
  • Box cutters x 15
  • Hello Dollys x 15
  • Slutter kicks x 15

COUNT-OFF & NAME-O-RAMA
10 PAX:  Mayberry, Frosty, Booger, Hammock, Waxjob, Sharpie, Showcase, Gibbler, Butters, Bartman

CIRCLE OF TRUST/BOM:
Jesus Christ is the real meaning of Christmas.  This morning we took time to listen to the Christmas Story from Luke 2:

2 In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world. 2 (This was the first census that took place while[a] Quirinius was governor of Syria.) 3 And everyone went to their own town to register. 4 So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David. 5 He went there to register with Mary, who was pledged to be married to him and was expecting a child. 6 While they were there, the time came for the baby to be born, 7 and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them. 8 And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. 9 An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. 10 But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. 11 Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. 12 This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.” 13 Suddenly a great company of the heavenly host appeared with the angel, praising God and saying, 14 “Glory to God in the highest heaven, and on earth peace to those on whom his favor rests.” 15 When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.” 16 So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. 17 When they had seen him, they spread the word concerning what had been told them about this child, 18 and all who heard it were amazed at what the shepherds said to them. 19 But Mary treasured up all these things and pondered them in her heart. 20 The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.  21 On the eighth day, when it was time to circumcise the child, he was named Jesus, the name the angel had given him before he was conceived.

MOLESKIN:

ANNOUNCEMENTS:

Reindeer Games

THE SCENE:  24 and brrrr
F3 WELCOME & DISCLAIMER
WARM-UP:

SSH IC x 20
Baby Arm Circles IC x 10 each way
Cherry Pickers IC x 20 Cadre Danny style
Imperial Walkers IC x 20
Cherry Pickers IC x 10

THA-THANG:

Mosey one short lap to Field 2
Split into teams
Field Races x 4 (partner carry, object carry, shuffle, hop, crab crawl, bear crawl, Burnie Sanders, sprint)

Mosey to Field 3
Dips x 20 IC
Wind Sprints x 6
5 Merkins after each
Wall sit x 1min

Mosey back to parking lot the long way

MARY:
Ring of Fire – 5 Merkins, 4 Merkins ….
Ring of Fire – 5 BBS, 4 BBS ….
Ab cycle:
Flutter kicks x 20 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 10 IC
Hold feet 6 inches off ground
American Hammer x 20 IC

Mosey around parking lot – 2 laps

Crunches x 50 IC
Merkins x 20 OYO

COUNT-OFF & NAME-O-RAMA
14 PAX

CIRCLE OF TRUST/BOM:

Lust says, “I want it.”
Entitlement says, “I deserve it.”
And Pride says, “I can handle it.”

What or who is controlling you?

BB: 16 strong at the Dog Pound

THE SCENE: Bright and early, 38 degrees at start but it got warmer
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 “4 count” side straddle hops,

50 merkins,

20 “4 count” mountain climbers

20 “4 count” plank merkins

mosey to outhouse for 40 step ups

THA-THANG:

Mosey to the bottom of the steps

40 merkins, 40 dips, 20 lunges

Run up steps and touch the rock

40 merkins, 40 dips, 20 lunges

Run up steps and touch the rock

Recover with plank

Mosey towards Matterhorn with 10 burpees 1/2 way there

Lunge halfway up hill w sprint to the top

To the Pavilon for 20 pull-ups, 20 decline merkins, and 20 dipS

MARY:
Mosey back to the AO for:

20 “4 count” American Hammers”

50 bicycle kicks

50 baby crunches

20 “4 count” Hello Dolly’s”

40 Merkins

COUNT-OFF & NAME-O-RAMA
16 Strong, flute loop, detention, ratchet, butters, doubtfire, peach fuzz, ribbed, tank, junk, buehler, scooter, shooter, lady fingers, frosty, lazy boy, eyebeam

CIRCLE OF TRUST/BOM:
10% of us is visible to the whole world.  The other 90% (everything that goes on in our hearts and minds) is only known to us and God.  Is there stuff going on in our 90% that we want changed?  If so, working harder and trying to come up with the power on our own to change the big stuff that needs to be changed is a fruitless, exhausting effort that most likely won’t work.  The answer:  “Desperate Prayer”.  Go to God in authentic surrendered desperation and ask Him to release His Spirit to work in you – get specific on what you want changed, and get desperate, and do it regularly, and see what happens.  Praise Him.
MOLESKIN:
Pray for Mayberry’s family, Praise for Ratchet’s parents
ANNOUNCEMENTS:

Truck Stop Ruck

  • THE SCENE: 32 degrees
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Ruck Up
  • 10 merkins IC
  • 10 Cherry pickers OYO
  • 10 BBS Ruck overhead
  • 10 Ruck presses
  • THA-THANG:
    Ruck up, carrying 60lb sandbag and 50lb PVC
  • Ruck to soccer field
  • 25yd coupon drags, partner mosey x 2
  • 50yd crab walk – ruck on front
  • Mosey 1 lap around soccer field
  • Ruck around park and back to soccer field
  • Mosey 1 lap around soccer field
  • 10 merkins, 10 squats, 10 overhead presses, 1 min ruck hold over head
  • Ruck back to aO

COUNT-OFF & NAME-O-RAMA
4 PAX, I-Beam, Frosty, Butters, Wax job