Butters – Page 37 – F3 Knoxville

Just Merkin it

November 15, 2017 La-Z-Boy

THE SCENE: 38 degrees, a bit chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Merkins x10 OYO

Squats 4ct x25 IC

Merkins x10 OYO

Mtn Climber 4ct x25 IC

Merkins x10 OYO

SSH 4ct x 25 IC

Merkins x10 OYO

Plank Jax 4ct x 25 IC

Merkins x10 OYO

Burpees x10 OYO

Merkins x10 OYO

THA-THANG:

Indian Run base of Madderhorn

Merkins x10 OYO

Lunge to the light and spread out

180 Degree Burpees x10 OYO

Back to the base and AYG Sprint to the Pavalawn

Argue about where the light switch is for awhile

Split Lunge x 10 ea leg with 5 count hold IC

Pike Merkins x 15 OYO

Dips x 25 OYO

Pike Merkins x 15 OYO

Dips x 25 OYO

Ascending Pull ups & Merkins

Start 1 & 1 work your way up to 10 & 10

LBC’s x 25 OYO

Top of Madderhorn

Lunge down to the light

Gather at the base for Indian Run back to AO

MARY:

Belly Buster – 10 count

LBC 4ct x 25 IC

Belly Buster – 10 Count

PIckle Pounder x 15 IC – (Thank you Zygote)

Merkin 4ct x 20 IC

COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
When it’s time to make a decision. If it’s not an absolute Yes… It’s a No.
MOLESKIN:
Strong crew at the Dog Pound today. There were some flashbacks of the Merkin challenge last summer and some groans about the 180 degree Merkins. All in all, great group out. Praying for Ribbed and his family.
ANNOUNCEMENTS:
NA

The Deck is Stacked Against You

November 11, 2017 Bartman

THE SCENE: 33 cold & clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 20
Merkins IC x 10
Cherry Pickers IC x 5
This/that stretch
Line up & go light pole to light pole with the following
1. High knees
2. Butt kickers
3. Karayoke run (both ways)
5 burpees OYO

THA-THANG:

Mosey to the ball field for relay race
- Split into two teams. Team 1 stay at home plate, team 2 go to 2nd base.
- First man starts by bear crawling to the next base & then sprinting the rest of the bases.
- Team holds plank until the man running gets back.
- Perform 10 merkins as a group before next man takes off
11’s on the hill by ball field
- Jump squats at top / Decline Merkins at bottom
- must box jump concrete bleachers while going up the hill
- alternate bernie sanders every other trip up
- alternate forward bear crawl every other trip down
Mosey to CMU pile & play some cards
- Draw cards from the deck using the card value as the number of reps. Face cards = 10; Ace = 11; Joker = 30 second stargazer
- Hearts = burpees; Diamonds = CMU goblet squat; Clubs = CMU curls; Spades = 4ct Iron Mike
- Didn’t quite make it through the deck before time ran out. Heavy on the burpees out of the gate!

MARY:
No Mary today….out of time!

COUNT-OFF & NAME-O-RAMA

11 strong: Dinghy, La-Z-Boy, Butters, Mayberry, Tank, Choir Boy, Doubtfire, Showcase, Sweet Tea (FNG), Shooter, Bartman

CIRCLE OF TRUST/BOM:
Today is Veterans Day. It’s a day to remember those who were willing to answer the call and say “yes” to our nation’s military. Thank you to all of our Veterans for the sacrifices they’ve made so that we can enjoy the many freedoms that we take for granted all to often.

MOLESKIN:

Remember to keep our brothers climbing Mt. Leconte in your prayers today.

ANNOUNCEMENTS:

2.0 workout coming up on Dec 3rd. More to come from Tank on this.

Meet Splinter

November 10, 2017 Tank

The Scene: A cool 40 degrees and clear

Warm up:
20 Merkins
20 squats
20 side squats

The Thang:
Off we go with Rucks on brisk walk
Taking along a 6’x 18” waterlogged telephone pole taking turns carrying it with two people (it sucked)

Roughly dropping every 300 yards to do 20 merkins 20 squats and switch carriers. X4

Drop the pole aka “splinter” off on start of second lap. 20 pack presses, 20 upright rows and 20 tricep presses

Mosey, Bernie up the hill, sneaky walk, side sneaky walks. 20 Merkins, 20 squats
Here is where i forgets details but we stayed busy. Stopping every so often we did a few exercises. Including 20 dips, 20 step ups, 20 incline Merkins, 20 Merkins, 20 squats, bear crawls, more sneaky walks
Drop at start. 20 pack presses 20 squats 20 tris.

Mary: 41 flutter kicks, boat canoes and Peter Parkers

COT AND BOM
I get to take my daughter Molly to school every morning. On Thursday mornings, I have an early 8 o’clock meeting. She is usually up and ready to go, but sometimes she forgets to wake up. Yesterday morning was one of those mornings. When I got home from my workout at 6:25 she was just waking up. I asked her if she was getting ready and she started whining saying she woke up late and she can’t get ready in time. “It’s impossible Dad!” I assured her that she could if she hustled and made it a goal to get ready by 6:55 AM. She whined one more time and said OK. At 6:55 she was already dressed, had made herself some breakfast, had her bag packed and was waiting on me. I thought to myself that often times we talk ourselves out of things when we really just need to put our head down, clinch our teeth and push through. I think Molly learned a good lesson this morning as we talked about it on the way to school and so did I.

Fluffhead

November 9, 2017 Shooter

THE SCENE: Moissssssstt

WARM-O-RAMA:
Side straddle hoppity x 20 cadence

Bit o duck walking

Baby arm circles forward and backwards x 12 cadence

10 merkins

short mosey
THA-THANG:

20 Gob squats with CMU, 20 Burpees, 20 merkins…. Followed by 19 of each etc. Ended after ~10 minutes
mosey to the hockey rink
Alligator crawl 1/2, bear crawl 1/2
At the end we did some fun flutter kicks….. ended up being in cadence
3 Sprints across the rink

Wandered outside to the parking lot

Superman swims followed by a long sprint across the lot

More superman swims

Hello Dolly x 20 Cadence

Sprint back to the beginning

10 merkins

20 Gorilla humpers

Mosey to Tennis Court

Wheelbarrow 1/2, Lunge 1/2 ~2 sets…. It was time to run again

Indian Run to the Matterdorn (dom…. dum… korn… thorn…. THOR?) hill

Lunge 1/2 the hill followed by a run to the AO

COUNT-OFF & NAME-O-RAMA
17 PAX
CIRCLE OF TRUST/BOM:
This morning I shared a quote from one Aleksandr Solzhenitsyn’s books, The Gulag Archipelago. The quote was referencing those that were able to survive the brutality of the system, particularly during interrogations after being arrested.

What do you need to make you stronger than the interrogator and the whole trap?

From the moment you go to prison you must put your cozy past firmly behind you. At the very
threshold, you must say to yourself: “My life is over, a little early to be sure, but there’s nothing to be
done about it. I shall never return to freedom. I am condemned to die — ^now or a little later. But later
on, in truth, it will be even harder, and so the sooner the better. I no longer have any property
whatsoever. For me those I love have died, and for them I have died. From today on, my body is
useless and alien to me. Only my spirit and my conscience remain precious and important to me.”

What I gleaned from this is that our spirit and minds are something that we can truly say belong to us. We can allow these things to deteriorate and we will become weak, or we can be strong mentally and stick to our value structures. In multiple points throughout the book, Solzhenitsyn suggests that the ones who survived are the ones who relinquished the suffering and grounded themselves spiritually and mentally. So, be strong. Be disciplined. Live according to your values unerringly.

ANNOUNCEMENTS:
Hike LeConte this weekend led by Abscess and Steam

Halloween Special

October 31, 2017 Bartman

THE SCENE: 42 – cool & crisp

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 30
5 Merkins IC
This/That stretch
Cherry Picker

THA-THANG:

Halloween special. PAX got to choose either a Trick or a Treat at each location. Exercise performed depended on what the PAX chose. I have to give credit where it’s due, the whole “Trick or Treat” thing was fun but it wasn’t an original idea. I borrowed it from P-Nut, who did this for last year’s Halloween workout! Good ideas are worth repeating, thanks P-Nut!

AO Parking lot
- Frankenstein lunges to the speed bump & back
- Creepy Crawlers to speed bump & back
- Trick or Treat #1: Shock & Awe Thruster Merkins (10,9,8,7,6,5,4,3,2,1)
Mosey to steep hill by the boats
- Trick or Treat #2: 7’s on the Hill. Burpees at the top / Squat Jumps at bottom
Mosey to Matterhorn
- Trick or Treat #3: Suicides up the hill
  - Round 1: Broad jump up & bear crawl down
  - Round 2: Bernie Sanders up & bear crawl down
  - After 2 rounds complete Bernie Sanders all the way up & complete 10 Merkins and 3 Burpees OYO

MARY:

Trick or Treat #4
- Hello Dolly x 25 IC
- American Hammers x 15 IC
- Peter Parker

COUNT-OFF & NAME-O-RAMA
18 strong including 1 FNG: Coolio, Abacus, Tweet-E, Shooter, Tank, Bueller, Rainfly, Heisenberg, Flute Loop, Underhand, Detention, Peach Fuzz, Frenchie, Butters, Vanilla (FNG), Junk, Sparky, Bartman

CIRCLE OF TRUST/BOM:
BOM was more of a public service announcement: today is Halloween which means kids will be Trick or Treating tonight. Please be safe and drive slow as it gets dark this evening. Watch out for little kids walking around neighborhoods and remember to check your kids’ candy before giving it to them.

MOLESKIN:
Great to see Tank back in action after several weeks on the sideline. Welcome back brother!

ANNOUNCEMENTS:

Saturday’s 2 year F3 Knoxville anniversary has been moved to First Baptist Concord gym due to weather. This will mean less opportunity to cook-out so remember to bring a dish. Also, remember to vote for the F3 awards – Tank will be posting something on GroupMe for those who haven’t voted.
Saturday will be a Convergence workout at the Asylum at 7:00 to celebrate the 2 year anniversary of F3 in Knoxville. Cap’n Crunch and Ratchet will be leading so bring your heart rate monitors! On 2nd thought, you may just want to leave the HR monitors at home….with those two on Q you’ll probably be scared of the numbers you see.