F3 Knoxville

Author: Toucan

Back to Reality

THE SCENE:  Just about perfect weather at the Quacken. Felt great outside.

WARM-O-RAMA:
Imperial Walker 10 IC
Arm Circles – 10 each direction IC
Cherry Pickers – 15 IC

THA-THANG:
Minute Drills + Running Drills

Superset:
Squats 30sec
Side Straddle Hops 30sec
Repeat 3x for a total of 3 minutes
Run 2 laps around park

Superset:
Burpees 30sec
Mountain Climbers 30sec
Repeat 3x for a total of 3 minutes
Run 2 hill sprints, to top and back

Superset:
Murkans 30sec
Bonnie Blairs 30sec
Repeat 3x for a total of 3 minutes
Run 2 laps around park

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Using Google Trends data on internet searches for 75 countries, we can see that search intensity for the word ‘prayer’ doubles for every 80,000 new registered cases of COVID-19. – https://cruxnow.com/church-in-the-usa/2020/04/googling-prayer-has-skyrocketed-with-coronavirus-spread-expert-says/

“This isn’t the time to divide. (Nor is it necessarily the time to conquer)” – F3 Weekly Email

Stay Frosty!

THE SCENE: The Quacken, around 28deg Fahrenheit. A wee bit chilly.

WARM-O-RAMA:
SSH 30 IC
Cherry Pickers 10 IC
Imperial Walkers 15 IC
Batwings
4-Counts, IC
20 x Forward Arm Circles, hold
20 x Backwards Arm Circles, hold
20 x seal claps, hold
20 x overhead claps, hold
Failure to Launch x 5 (Al Gore countdown from 10 then tuck jump)

THA-THANG:
Lazy Doras:
100 Murkans (10 Reps Active / Plank Rest)
200 LBCs (20 Reps / 6″ leg hold Rest)
300 Squats (25 Reps / Al Gore rest)

Wheel of Fortune:
First word x 4 letters, second word x 5 letters.
Wrong letter: Do exercise starting with that letter
Wrong guess: 20 burpees
Max time of 10 mins per solution

Alternating Shoulder Taps – 20 IC
Big Boy Sit ups – 20
Crunches – 20
Diamond Merkin – 20
Elf on a Shelf – 10 each way ground to shelf across body
Flutter Kicks – 20 IC
Groiners – 20 (Squat thrust feet out)
High Knees – 20 IC
Iron Squat – 20 (Arms out at bottom)
Jack Webb: 5 total, ratio is 1:4 Merkins to shoulder press
Knee Tucks (seated) – 20
Lunge (forward) – 20 each leg
Mountain Climbers – 20 IC
Nothing “Needed Rest”
Overhead Arm Claps – 40 OYO
Plank Jacks – 20
Q‘s choice
Reverse Lunge – 20 each leg
SSH – 20 IC
Triceps dips – 20 (bench)
Up Downs (football) – 10 together
V-ups – 20
Werkins – 20 (Wide arm)
X-crunch– 10 each arm
Y Squats – 20
Zebra buttkicks – 10 each leg

Merkin clock:
1st complete 12 Merkins; walk hands to 9 o’clock and do 9 Merkins; walk hands to 6 o’clock, 3 o’clock, 12 o’clock (with some holds in between)…42 total Merkins.
If too easy, reverse it

MARY:
Box Cutters 20 IC
Flutter Kicks 20 IC
Murkan Hammers 20 IC

CIRCLE OF TRUST/BOM:
“Children are happy because: 1) They’re not self conscious 2) They lack a sense of time pressure 3) They’ve no goals. The bottom line is they are living from moment to moment, and the mind is not there to interfere in their bliss.” – Naval Ravikant

ANNOUNCEMENTS:
Hardship Hill upcoming. Let’s see if we can help Filter w/ transporting Slick Willie to the location.

Crazy Legs

THE SCENE: 40 degrees, light rain from last night. Good weather for a Friday beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 30 IC
Arm Circles – 10 each direction IC
Cherry Pickers – 15 IC
Mosey one lap around the park.

THA-THANG:
SLAUGHTER STARTER
20 burpees OYO in the AO parking lot before any other exercises or running is completed.

LEG WRECKER x 2
Split pax into 2 groups.
Group 1 does Lt. Dans to end of lot and back.
Group 2 holds Al Gore.
Upon return, Group 1 holds Al Gore while Group 2 Lt. Dans up & back. Rinse and Repeat.

Working Group – Lt. Dan: 2 Single-leg Lunges forward, then one Squat.
Resting Group – 1st round, Al Gore, passing around KB squat hold / 2nd round, Planks.

WEBBICIDES Work from 1 up to 12 OYO

SUICIDE LADDER x 2 sets OYO
After every complete set of suicide sprints, do:
Bonnie Blairs (Jumping Lunges) (1 Count)
1st set x 10
2nd set x 15

DEVIN HESTER (w/ Kettlebell) (each person does once w/ KB and once w/o)
Two PAX of similar speed, race to top of parking lot and back.
1st PAX carries 45 KB, has headstart of halfway there.
2nd Pax attempts to run down the 1st.

COUNT-OFF & NAME-O-RAMA
9 PAX – 8 local, and 1 visitor from Chattanooga – The Count – Respect! Probably outworked all of us.

CIRCLE OF TRUST/BOM:
“The most important conversations you’ll ever have are the ones you’ll have with yourself. You wake up with them, you walk around with them, you go to bed with them, and eventually you act on them. Whether they be good or bad. We are all our own worst haters and doubters because self doubt is a natural reaction to any bold attempt to change your life for the better. You can’t stop it from blooming in your brain, but you can neutralize it, and all the other external chatter by asking, What if?” – David Goggins, Can’t Hurt Me

Prayers for some F3 brothers and their family, and also for a local F3 brother who we recently lost.

MOLESKIN:
Good way to end the week. Everyone put out some serious effort.

ANNOUNCEMENTS:
Convergence this Saturday at Truck Stop, Manilow is leading.

VQ in the Gloom

THE SCENE: Getting a bit colder – around 34 deg F. Almost freezing!

WARM-O-RAMA:
SSH x 30. IC
Arm Circles x 15 (each direction), IC
Cherry Pickers x 15, IC
Mosey one lap around the park

THA-THANG:
Mosey to church parking lot

CIRCUIT ONE: ATMs
3 Rounds
A – Alternating Shoulder Touches (4-count) x 15, IC
T – Tempo Merkins x 10, IC
M – Merkins Fast x 10, OYO
That’s 1 complete round, then sprint to top of parking lot and back.

CIRCUIT TWO: Deconstructed Burpees (OYO)
10 down to 1: Decrease reps by 1 each time until you get to 1 each.

CIRCUIT THREE: Leg Exercises
4 rounds, each w/ a different exercise. After each exercise, run shuttle sprint, then 6 inch leg lift for 30 seconds between rounds:

  • Iron Mikes / Lunge Jumps x 30 (1 Count)
  • Calf Raises x 45 (1 Count)
  • Mountain Climbers x 30 (1 Count)
  • Squat Jumps x 30

CIRCUIT FOUR:
Ciabatta Squats (Finisher)

MARY:
Murkan Hammer x 30, IC
Flutter Kick x 30, IC
LBCs x 30, OYO

COUNT-OFF & NAME-O-RAMA
Filter, Herbie, Toucan

CIRCLE OF TRUST/BOM:
Bruce Lee – Be Like Water

ANNOUNCEMENTS:
Brolympics November 9