F3 Knoxville

Author: Filter

Quacken Circuit at The Quacken

THE SCENE: low 60s. Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC

BAC x15 ea IC

Cherry Pickers x10 IC

Little bit of This

Tempo merkins x10 IC

THA-THANG:
Mosey to hill behind church. Dubbing this Mount Frasier from now on.

7s.

1 BBS at the bottom. 6 squat jumps at the top.

Mosey around a bit. Do 2 burpees en route. Mosey back to FC park from top of Hotel down.

6 Station Quacken Circuit – stations placed around the park circuit. Do 20, 25, 30 reps respectively for each lap.

  • #1 5 Burpees each time
  • #2 Merkins
  • #3 Lunges 2CT
  • #4 Diamond Merkins
  • Do 1 Burpee each side of the two Quacken bricks in front of the Lions Club Building as penance.
  • #5 American Hammers 4CT
  • #6 roll the dice – do 25 of whatever exercise you get. Each PAX rolls for their own exercise (skip the Burpees)
  • Bear crawl from #6 to #1
  • Repeat until time.

MARY:
Ain’t nobody got time for that today!

COUNT-OFF & NAME-O-RAMA
Wilson, Mr. Wedgie, Duggar, Herbie, Filter
CIRCLE OF TRUST/BOM:
1 Corinthians 10:31 “Whether you eat or drink or whatever you do, do it for the glory of God”
MOLESKIN:

ANNOUNCEMENTS:

Quarter Pounder at Litton’s

THE SCENE: Slightly warm @ 64 degrees. Clear skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC

Cherry Pickers x15 IC

Tempo Squat x10 IC

Annie’s – x5 ea front and back IC

Moroccan Night Clubs x20 2CT

THA-THANG:
Mosey to Lynnwood Drive by Litton’s for some Quarter Pounders

  • sprint 25yd – do 25 merkins – sprint back to start
  • sprint 50yd – do 50 squats – sprint back to start
  • sprint 75yd – do 75 mountain climbers 2ct – sprint back to start
  • sprint 100yd – do 100 SSH – sprint back to start

20 count recover – mosey to Church parking lot for some 4 Corners

  • Corner 1 – 25 LBCs
  • Corner 2 – 25 Imperial Walkers 2CT
  • Corner 3 – 25 BBS
  • Corner 4 – 25 Curb Hops

Repeat 4x or until time.

MARY:
Flutter Kicks x20 IC
COUNT-OFF & NAME-O-RAMA
Wilson, Filter
CIRCLE OF TRUST/BOM:
Romans 14:7 – “For none of us lives to himself, and none of us dies to himself. For if we live, we live to the Lord, and if we die, we die to the Lord. So then, whether we live or whether we die, we are the Lord’s. For to this end Christ died and lived again, that he might be Lord both of the dead and the living.”

MOLESKIN:
Live for the Lord this week.
ANNOUNCEMENTS:
Memorial Day – converge at the Asylum! We will not be at The Quacken that day!

Sandy and her cousin

THE SCENE: Upper 50s, beautiful sunrise, perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – x25 IC

Cherry Pickers – x10 IC

Tempo Squat – x10 IC

Little bit of this – some of these

Moroccan Night Clubs – x20 IC
THA-THANG:
Mosey to church parking lot. 3-lap indian run around the lot with 30lb sand bag.

11’s –

10 Burpees + 1 LBC. There are 2 30-lb sandbags for 3 PAX. Rotate each lap accordingly. 2 on, 1 off.

Mosey to pavilion with combined 60lb Sandy. 2 PAX do a suitcase run with Sandy and shovelflag. Remaining PAX does 10 merkins. Runs to catch up and trade off when done. Tradeoff PAX does 10 merkins and then catches up – repeat until we arrive at the pavilion.

3 set, 3-exercise routine with 30lb Sandy at pavilion

  • Merkin conveyor belt. PAX line up and do merkins passing the 30lb sandy thru from one end to the other. Repeat 3x.
  • Sandbag getups – 1 PAX does a sandbag getup 3x – lay completely down with sandbag, sit up, stand up for 1 rep. Repeat 3x. Pass off to next PAX. Remaining 2 PAX are doing BBS until it’s their turn.
  • Catalina Wine Mixers – 15 OYO
  • Repeat routine 3x or for time

MARY:
Ran out of time.
COUNT-OFF & NAME-O-RAMA
Wilson, Herbie, Filter
CIRCLE OF TRUST/BOM:
“The servant leader is servant FIRST. It begins with the natural feeling that one wants to serve. Then conscious choice brings one to aspire to lead. The best test is: do those served grow as persons; do they, while being served, become healthier, wiser, freer, more autonomous, more likely themselves to become servants?” – Robert Greenleaf – Servant Leadership

Are the people you are serving left in better shape than before you joined them?
MOLESKIN:
Prayers for Roland, Wilson’s friend.
ANNOUNCEMENTS:
YHC dropped the shovel flag in shame. Did 60 burpees as penalty. WIll do other 40 later. 🙂 Hardship Hill is this Saturday!!!

Smokey tour around campus

THE SCENE: 52 degrees, clear skies, full hearts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC

Little Bit of This, Little Bit of That

Cherry Pickers x10

Moroccan Night Clubs x10
THA-THANG:
Smokey Tour!

Mosey to the Engineering Quad to see Smokey VIII

  • Body Builder Burpees x8

Mosey to Gate 21 at Neyland to see Smokey I

  • 21s (reduced to 11s for time)
    • 1 Smokey squat by Smokey I (hands on your ears)
    • 20 Good Boy Situps (hands on your ears)
    • reverse til time

Mosey to Ped Walkway Bridge to see Smokey X

10x of each of these 10 exercises

  • Merkins
  • Plank Jacks 4CT
  • LBCs
  • American Hammers 2CT
  • Burpees
  • Diamond Merkins
  • Wide Merkins
  • Kobra Kai Merkins
  • BBS (good boy situps – hands on ears)

Mosey to The Hill to see Smokey IX

  • Show Smokey how to cross the street….
  • Bear crawl across street, do 3 derkins
  • Crab walk back, do 3 derkins
  • Repeat 3x.

Mosey back to the AO as fast as possible b/c YHC ran over time… sorry!

MARY:
Never heard of her
COUNT-OFF & NAME-O-RAMA
14 HIMs got better together!

Operation, SiPad, Abort, Swanson, Quarantine, Petey, Stinky Pete, 2×2, The Voice, Cowbell, Singlet, G-6, Brooks, Filter
CIRCLE OF TRUST/BOM:
Don’t accept your dog’s admiration as conclusive evidence that you are wonderful. – Ann Landers
ANNOUNCEMENTS:
Hardship Hill on May 18. Powell HS 5K on May 4 – hit up Herbie for more info.

A trip on the Panda Express

THE SCENE: 61 degrees. Cloudy. Very nice burpee weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High Knees – x10 IC 4CT

Cherry Pickers – x10 IC

Tempo Squat – x10 IC

Annie’s – x10 front and back IC

Moroccan Night Clubs – x20 2CT

Little Bit of This… Little Bit of That.

THA-THANG:
Relay run to Gresham Middle stairs for some 11s. Run to the lampost about halfway up the hill. Don’t forget to read the motivational message each time in case you need motivation – Today it is up to me to be the best that I can be! YHC has renamed this the Panda Express routine since we all miss our post-Super Bowl flying headlock con queso.

  • Kraken Burpees at the bottom
  • Merkins at the top

25 BBS OYO after everyone finishes at the top. No time for the Dora I had planned so we moseyed back to the AO for some Mary.

MARY:
Each PAX was asked to lead the group in any exercise with 20 reps.

  • Filter – 25 more BBS OYO
  • Ghost – 20 SSH 4CT IC
  • Clinger – 20 American Hammers 4CT IC
  • Herbie – 20 Flutter Kicks 4CT IC
  • Frasier – 20-second plank

COUNT-OFF & NAME-O-RAMA
5 PAX present! – Frasier, Ghost, Clinger, Herbie, Filter
CIRCLE OF TRUST/BOM:
Isaiah 40:31 -But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

YHC discussed running the Knoxville Half Marathon and how there’s so much support along the way in addition to the various marathon-related Bible verses that people display on the route. Sometimes the “run and not grow weary” bit can seem cheesy, but it was very applicable and motivating – even if YHC didn’t feel like it at the time.

More importantly though, we should focus on the “those who hope in the Lord will renew their strength” during this Lenten season as we approach Easter and the Cross.

ANNOUNCEMENTS:
May 4 – Powell High School 5K. Get with Herbie for questions.
May 18 – Hardship Hill – there’s still room to sign up!!!