Butters – Page 9 – F3 Knoxville

7’s at the icearium acclivity

February 24, 2020 Driftwood

THE SCENE: Cold, clear, beautiful
F3 WELCOME & DISCLAIMER – completed and added inexperienced
WARM-O-RAMA:
15 SSH

10 Baby Arm circle forward and backward

Lap around parking stalls

10 cherry pickers

10 windmills
THA-THANG:
Mosey to top of top of South Watt Rd – icearium hill stopping along the way to do

20 BBS, 10 side crunch left and right

stop and exercise at MBLP field #2
stop and exercise at MBLP filed 3
stop and exercise at baseball field along Watt Rd.
stop and exercise at liqour store parking lot
stop and execise at top of S. Watt Rod. acclivity

7’s from top of acclivity to retaining wall at base Burpee’s at top and imperial Walker at base (had to modify on 4th 5th and 6th run by decreasing distance to path and then light pole and then sign post – killer hill)

Mosey to MBLP field #3

Using the penalty box do merkins at each corner and traverse using different method between corners …

corner 1 – 20 Diamond merkins – side shuffle to corner 2
corner 2 – 20 ranger merkins – lunge to corner 3
corner 3 – 20 wide merkin – broad jump to corner 4
corner 4 – 20 peter parkers – tunnel of love to corner 1 (lots of mumble chatter…)

Mosey back to AO

MARY:
Judge Judy led a flutter kick to 50 for about 90 seconds
COUNT-OFF & NAME-O-RAMA
Judge Judy, Cornhole, Frosty, Biscut, Bartman, Mayberry, Swirlie, I-beam, Mustard, La-Z-Boy, Butters, Driftwood

CIRCLE OF TRUST/BOM:

Nothing special other then you group of HIM, your contagious and prove everyworkout that we can go beyond our own limits – many thanks for always pushing one another

MOLESKIN:

That was much harder in the field then on google earth and paper – way to go men, you crushed it like no one else could have!

ANNOUNCEMENTS:
Pull-up bars Saturday at the Dog pound

52 Card pick up with Miles

February 19, 2020 Ribbed

THE SCENE: cool morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers 5X

right over left foot, touch your toes 10 sec

Left over right foot, touch your toes 10 sec

Mosey to the flag poll.
THA-THANG:
Played 52 card pickup where each suite is a different workout with two jokers. every 10 cars we run a lap.

Diamonds – dips
Hearts – merkins
clubs- v ups
spades- Plank Jacks
Jokers- 15 burpees

MARY:
Go around the large circle and get some legs and core work done. Some of the exercises included but not limited too:

captain thors
american hammers
hello dollies
SSH
freddy mercury
box cutters
merkins

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Thankfulness, be thankful for those in your life. Especially Family. They are going be always be there and you need to be peach makers with them. Friends come and go but family never leaves us. let’s remember to be peace keepers in our lives.

Do or Do Not…There is No Try!

January 25, 2020 Sparky

THE SCENE: Mid to high 30s with a less-than-desirable breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Overhead Claps x 50 IC
Rockette x 20 IC
High Knees Ring of Fire with Burpees

THA-THANG:
PAX moseyed to the path where we began a Route 66 with BBS at each light pole until we reached the bleachers.

At the bleachers we smoked 20 merkins, 40 squats, and 60 dips OYO.

We continued the Route 66 BBS until we reached the playground. We did a set of 11s with derkins at the bottom of the hill and burpees at the top. The catch is that each trip up the hill was a sprint “Pickett’s Charge” style with the whole PAX staying in sequence.

Following the 11s we moseyed on to the MRSA-laden soccer fields where we lined up on the base line. One PAX called out an exercise of choice and then side-shuffled along the boundary line while the stationary PAX performed that exercise. We did everything from side straddle hops to asphalt kissers.

We eased our way back along the Route 66 (with pistol squats this time) and paused at the bleachers for 20 merkins, 40 squats, and 60 dips.

MARY:

Plank 30 seconds
Hello Dolly x 20 IC
Plank 30 seconds
Flutter kicks x 20 IC
Plank 30 seconds
Box Cutters x 20 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Do or do not. There is no try.” Yoda coined this phrase years and years ago, but I never stopped to think about what it meant until I listened in on F3’s 43 Feet podcast about time management. They suggested removing the word “try” from your vocabulary. It sounds incredibly simple, but I have found that saying “I WILL do something” in lieu of “I’ll try to do something” makes a tremendous difference in how much I promise, how serious I am about that promise, and how efficiently I spend my time.
MOLESKIN:

ANNOUNCEMENTS:
Mark your calendars for pull-up bar install day at the Dog Pound. Contact La-Z-Boy with any questions. WE WILL DO PULL-UPS IN 2020!

All Truck and No Stop

January 11, 2020 Bartman

THE SCENE: mid 60’s and warm….weird weather for January

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

mosey around the island
SSH x 10
Squats x 10
Rockettes x 10
Tempo merkins x 10
Cherry pickers x ? just do some ’till your ready.

THA-THANG:

Start out on the track. Route 66 burpees at each light pole going the long route to the other side of the park. 13 poles total. Lots of burpees
Kraken style run around the island with 6 stations. Start with 5 Merkins and 5 Iron Mikes (each leg) at the first station and increase by 5 each lap. Reps = 5, 10, 15, 20, 25, 30 at each consecutive station.
Mosey to the long hill by Watt Rd. Battle buddy up for DORA 1,2,3.
- 100 squats, 200 Big Boys, 300 Flutter Kicks
- Partner A does exercises while Partner B runs to top of hill and does 2 Diamond Merkins
The short steep hill by the concrete bleachers was feeling left out so we stopped there on the way back to the AO. Box jump up the bleachers, run to top of hill, do 5 burpees, come back down.
Mosey back to AO

MARY:

Dealers choice
- BBS x 20 – Frosty
- Peter Parker – Driftwood
- American Hammers – Finger Food
- Hello Dolly – Butters

COUNT-OFF & NAME-O-RAMA
Frosty, Butters, Finger Food, Abort, Sparky, Driftwood, Amazon, La-Z-Boy, Mayberry, Charger, Bartman

CIRCLE OF TRUST/BOM:

Shared some of the challenges I’ve faced this week with my son and the fact that no matter how much he pushes my buttons there is always some grace left in the tank to show him. It’s a reminder of the grace that Jesus has shown me over the years.

MOLESKIN:

We hit the ground running and never let up this morning. Great work from all 11 today. Also, shout out to Amazon for being out in the gloom shortly after knee surgery. Dude was giving 100% and modifying where he had too. That was motivating!!

ANNOUNCEMENTS:

Truck Stop Convergence

December 7, 2019 Bartman

THE SCENE: 40 and clear….perfect

F3 WELCOME & DISCLAIMER

WARM-O-RAMA: (Waxjob)

Side Straddle Hop x 25
Tempo Merkins x 15
Tempo Squats x 15
Grady Corns x 31
Crabettes x 10

THA-THANG:

Mosey to the concrete bleachers (Bartman)
- 11’s on the hill – squat jumps at the bottom / carolina dry docks at the top
Mosey to the end of the soccer field (Waxjob)
- 50% run across the field
- 75% run back the other direction across the field
- 100% run across the field 25 v-ups at the other end
- 100% run back – 25 big boy situps at the other end
- Tunnel of love
Mosey to the bottom soccer field (Bartman)
- Kraken style run around 6 cones. Start with 5 burpees, 5 merkins, 5 squats at the first cone, then increase by 5 reps after each lap around the cones. When you get to the last cone you’ll be doing 30 burpees, 30 merkins, 30 squats. Time ran out, had to cut this short.
String of pearls mosey back to the AO (Waxjob)
- Monkey humpers facing the road
- Freddie Mercury by the outhouse
- Pledge of Allegiance by the flagpole

MARY: (Waxjob)

Boat/canoe while singing row, row, row your boat

COUNT-OFF & NAME-O-RAMA
41 strong! Snorkel, Waxjob, Brick, Mr. Jinxy, Driftwood, Woodshack, Kickflip, Drive Thru, Curveball, Herbie, Bagman, Mustard, Snitch, Swimmies, Full House, Choir Boy, Gibbler, Tweet-E, Swanson, Cosmo, MC Hammer, Tank, Face Plant, Manilow, Abscess, Cavalier, Poyo, Mermaid, Mailbox, Slag (FNG), Guardrail, Lillydipper, Pele, Butters, Frosty, Sparkler, Moses, Steam, Rosetta, Hammy, Bartman

CIRCLE OF TRUST/BOM: (Bartman)
2019 has been a tough year among our F3 brotherhood – we have dealt with illness, injury, death. In light of that and also in light of the Christmas season I decided to share several scriptures of encouragement to remind us that GOD is ultimately in control and we can find our rest in him.

MOLESKIN:
It’s always fun to have a big group together for a convergence workout – today was not different. It was great to see many faces I hadn’t seen in a long time.

ANNOUNCEMENTS:
3rd F immediately after the workout at Two Rivers church