F3 Knoxville

Author: BackBlasts

Sweat Around The Clock

AO: thequacken
Q: Z-Pack (Brian Brockman)
PAX: Lizzy, Road Block, Tenderfoot, Secret Garden
FNGs: None
COUNT: 5

WARMUP:
SSH IC
Abe Vigodas
Quad Stretch – Flamingo
Merkin Jacks IC
Michael Phelps
Tricep and Shoulder Stretching
Mountain Climbers IC
Mosey lap around the Church

THE THANG: Sweat Around The Clock
PAX starts at center of a clock face. Movements are to 4 spots on the dial – 12 o’clock, 3, 6, and 9. Distance from center to perimeter was about 15 yards.

12 O’clock –
Movement: cmu farmers carry Exercise on perimeter- cmu squat overhead pressure x 15 reps
Exercise back in center- flutter kicks 4ct x 10 reps

3 O’clock –
Movement: broad jump
Ex on perimeter- merkins x 30
Ex back in center- dead bugs 4ct x 10 reps

6 O’clock –
Movement: murder bunnies
Ex on perimeter- cmu squirrels x 15 reps
Ex back in center- heals to heaven x 25 reps

9 O’clock-
Movement: bear crawl
Ex on perimeter- man makers x 15 reps
Ex back in center- big boys x 25 reps

After completing “an hour on the clock” jog a lap and repeat another “hour” until time is up.

MARY: none
ANNOUNCEMENTS: F2 opportunity with Asylum guys.
Go Ruck quarterly ruck assessment is the first Saturday in August.

COT: Encourage and Honor people in your life. Romans 12:10 “Love one another with brotherly affection. Outdo one another in showing honor.”

It is good to encourage and honor one another. It is good to do this in the different areas of our lives – at church, at home, at work, and here with our F3 brothers.

I will now take this opportunity to encourage you all, the Quacken PAX. From my experience since the beginning of the year, F3 is a good thing. I’d wager it’s been a good thing in your life as well, and so I encourage you that you are doing well by coming out and making your attendance regular. I’m thankful for the PAX in general accountability that I receive from the group. Knowing that somebody is going to be here every Monday and Wednesday leading a workout makes all the difference. My health and fitness have improved. I’m thankful to the PAX for the new friendships that I’ve made, and how we’re able to share our lives with each other especially with conversations during the Friday ruck. And, I’m thankful for the thoughtful, helpful words that the Q’s from the PAX share. I thank you all in the positive difference you make by showing up and being part of this F3 thing.

Specifically I want to honor Lizzy, Fixer Upper, and Wedding Singer. Here at the Quacken AO they Q frequently. Fixer Upper is QIC of Quacken AM and Lizzy is in over Quaken PM. It takes time and effort to lead these things and I’m thankful that they are doing it. As you probably know Q-ing a work out means planning, which that takes time and thought. Wedding singer Qs AM and PM workouts at the Quaken all-the-time. Its evident by his creative, fun Q’s that he is putting in work. He is investing in us and I am thankful for it.

That’s my word take opportunities to encourage and honor folks in your lives.

Rocky Suicides

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Abort (Jeremy Loftis), Postman (Scott Colby), Wedding Singer, Z-Pack (Brian Brockman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), third wheel, trip, 3 more that I can’t remember names of
FNGs: None
COUNT: 11

WARMUP:
SSH, Arm Circles, Shoulder Taps, Michael Phelps, Rockettes, Tempo Squats, Hamstring Stretches

THE THANG:
Amphitheater: 10x Box Jumps, Incline Merkins, BBS, Decline Merkins, and Rows
Did the same as above at benches between the amphitheater and bridge minus the rows

Toe Tap Bear Crawl across the Bridge over Cumberland

River Lot: Suicides with a large rock at the start and 4 cones, exercises at each cone for 5, 10, 15, and 20 reps depending on cone and 3 reps with rock each return to starting point
Round 1: 3x Blockees at start and BBS at cones
Round 2: 3x Thrusters at start with Merkins at cones
Round 3: 2x Combo Merkins at start with Squats at cones
Round 4: 3x Bent Over Rows at start and CDD at cones

MARY:
none

ANNOUNCEMENTS:
none

COT:
Also none. Cut the workout a bit short so we could go pick up Third Wheel from the lot by the river who had hurt his back. The word will be that the wellbeing of the guy next to you is more important than anything you have planned for the day.

Old Glory

AO: rampart
Q: Lucille (Austin Williams)
PAX: Skeletor (Tyson Canup), Eric Cruz (Spielberg), GoDaddy (Zack Williamson), Outnumbered (Daniel Hildebrandt), Piston (Ralton Emory)
FNGs: None
COUNT: 6
WARMUP: SSH, merkins, squats, Willy Mayes, shoulder burn.
THE THANG: 2teams of 3. 50 over block burpees, 13 get ups with block, 50 lunges with block, 13 get ups no block, 50 ground to over heads, 13 get ups from belly. 1 mile block carry.
MARY: 2 minute plank.
ANNOUNCEMENTS:
COT: Memento Mori.

The lord is your shepard

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Unibráu (Nick Robinson), Madoff (Daniel Hereford), Potato Head (Bryant Blackwelder), Swimmies (Nathan Chesney), High Heels (Henry Ritchie), Nugget (Connor Cliburn), Snitch (Cory Beilharz )
FNGs: None
COUNT: 9
WARMUP:
1 tempo squat
THE THANG:

Station 1 – The Playground:
Exercise 1: Merkins
Exercise 2: Squats
Exercise 3: Mountain Climbers

Station 2 – The Gloom:
Exercise 1: Burpees
Exercise 2: Lunges (alternating legs)
Exercise 3: Plank Jacks

Station 3 – The Murph:
Exercise 1: Jumping Jacks Exercise 2: Tricep Dips
Exercise 3: Bicycle Crunches

Station 4 – The Slaughterhouse: Exercise 1: High Knees
Exercise 2: Step-ups
Exercise 3: American Hammers

Station 5 – The IronPAX:
Exercise 1: Plank Hold
Exercise 2: V-Up’s
Exercise 3: Flutter Kicks

Partner A starts at Station 1 performing push-ups while Partner B runs to Station 2.
Partner B performs burpees at Station 2 while Partner A runs back to Station 1.
Partners switch places, with Partner B now doing push-ups and Partner A running to Station 2.
Repeat steps 1-3 for Stations 3, 4, and 5, ensuring both partners have a chance to run and perform each exercise.
MARY:
hot yoga with ribbed
ANNOUNCEMENTS:
F3 in the Nude Next Saturday
PaxMiner goes live Monday
COT:
Psalm 23
“The Lord is my shepherd; I shall not want.
He makes me lie down in green pastures.
He leads me beside still waters.
He restores my soul.
He leads me in paths of righteousness
for his name’s sake.

Even though I walk through the valley
of the shadow of death,
I will fear no evil,
for you are with me;
your rod and your staff,
they comfort me.

You prepare a table before me
in the presence of my enemies;
you anoint my head with oil;
my cup overflows.
Surely goodness and mercy shall follow me
all the days of my life,
and I shall dwell in the house of the Lord
forever.”

Copy Cat of Blindside’s 7/19/23 Workout

AO: shamrock
Q: Mermaid (Bradley Roberts)
PAX: Mermaid (Bradley Roberts), 8 seconds (Paul Richardson), Base Salary, Nadia (Aaron Jacques), Voodoo (Eric A), Caveman, Stitch (Brad Ware), KickFlip (David Greer), Eliza (Kevin Parrott), Honeydew (Jason Childers), Daniel Callis – Anchorman, Skidmark (Brad Coulter), Dumpster Dive (Brad Burnette), Glamper, Brick (Chris Tittle), Fabio (Joe Hamilton), Twitch
FNGs: None
COUNT: 17
WARMUP:
Tempo Squats x 10
Tempo Merkins x 10
Cherry Pickers x 3
THE THANG:
Two decks of cards. Find a battle buddy, draw a card and multiply the card value by 10, and split the exercises with you battle buddy, each doing half of the total. Once you complete the exercises, take a lap, draw a card and repeat.
The suit of the card determined the exercises.
Spades: Big Boys & Hello Dollies
Hearts: Merkins & Dips
Diamonds: Squats & Lunges
Clubs: Bench Press & Curls
Joker: 25 Thrusters each

Collect as many cards as you can and build your best poker hand. Caveman and Twitch managed a royal flush with one wild card, which was the winner and it wasn’t close.
MARY:
We went arounf the group calling an ab exercise, and followed each with 10 merkins until time ran out.
ANNOUNCEMENTS:
F3 in the Nude 7/29/2023
COT:
The importance of using a back blast. With Pax miner rolling out next week, we discussed the highlights and reasons for back blasts. I was able to share information from my first workout 4 years ago and recognized the members in attendance and even could even recall the message from that workout.

Prayer Requests
Dumpster Dive’s attorney friend struggling with a forced retirement due to kidney failure.
Anchorman’s daughter who is recovering from a successful tonsillectomy.