F3 Knoxville

Category: Quacken

Learn from Others: Quacken Edition

THE SCENE: Clear, nice cool 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Arm Circles, Seal Claps, Tempo Squats, Rockettes, Cherry Pickers, Phelps, This and That
THA-THANG:
Moseyed up to Gresham

  • 11’s with Burpees and Single Leg merkins, but instead of running back and forth, we toe tap bear crawled forwards and backwards 11 steps between each exercise
  • Doras with 25 Single Leg Merkins, 50 Star Jumps, and 50 Merkins

MARY:
Moseyed back to cars and did Catalina Wine Mixers, 30 seconds on and 15 seconds off, to kill the last couple minutes
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Recycled word from when I did this workout at Big Ball

I mentioned at the start of the workout that I didn’t come up with this, and that it was actually a workout I hopped in on with one of the AO’s in Nashville a few weeks ago while visiting family. Building off of Swanson’s encouragement to seek out and be willing to receive accountability, I encouraged us to couple that with seeking to also learn from others, both here and from outside sources or people outside of our normal circles. Like I had mentioned, I learned this workout from another AO and would never have thought of it on my own, and I tend to pay attention to others’ Q’s and take note of what I like and incorporate them into my own workouts. Supposedly Einstein is quoted saying that when we stop learning is when we start dying, so let’s go out of our way to learn from one another and not become complacent with what we know

Choose Your Adventure At The Quacken

THE SCENE: Started raining but stopped by the end of the warm up, leaving us with a steamy, humid 75
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Arm Circles x 10 both ways, Shoulder Taps x 10, This and That, Cherry Pickers x 7
THA-THANG:
Moseyed over to the playground, where we did 11’s by the monkey bars: 1 pull up and 10 squat jumps to 10 pull ups and 1 squat jump. Ran a lap around the park and came back to the playground for 7’s: 1 squat jump and 6 pull ups to 6 squat jumps and 1 pull up.

Then we moseyed over to the church sidewalk where we took turns choosing sets of exercises to do: 15 reps of Abs, Arms, Abs and Legs followed by 2 laps around the parking lot

  • Wedgie chose first: 15 Full Sit Ups, 15 Merkins, 15 Full Sit Ups, 15 Squat Jumps, then 2 laps around the parking lot
  • Puck chose second: 15 American Hammers (4ct.), 15 Cobra Merkins, 15 Side Crunches each side, 15 Lunges each leg, then 2 laps around the parking lot
  • I chose third: 15 LBCs, 15 Carolina Dry Docks, 15 LBCs, 15 Box Cutters, then 2 laps around the parking lot
  • Wedgie chose again: 15 Freddie Mercurys, 15 Diamond Merkins, 15 Around the Worlds, 15 Squat Jumps, then 2 laps around the parking lot
  • Puck chose again: 15 LBCs, 15 Merkins, 15 Leg Lifts, 15 Sumo Squats, then 2 laps around the parking lot

MARY:
Ring of Fire with American Hammers to kill the last couple minutes
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Encouraged the guys to consider leading sometime. I spent nearly 2 years with F3 before leading and wish I had done it much sooner. I love leading a workout, but I love it even more when someone leads for the first time! One of F3’s main focuses is building up leaders in the community, starting with leadership in the workouts. If you’ve been to an F3 workout chances are you’re qualified to lead one!
ANNOUNCEMENTS:
Backdraft’s son Waylan should hopefully be coming home today

Teamwork Revisited

THE SCENE: Thick and Humid, 75ish, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Arm Circles x 15, This and That, Imperial Walkers x 10, Tempo Squats x 10, Cherry Pickers x 6
THA-THANG:
Walked over to the parking lot

  • In pairs, one pair would do an exercise in cadence with each other while the other pair bear crawled together at the same pace across the parking lot. We did 4 rounds with 4 different exercises: Squats, Big Boys, Box Cutters and American Hammers
  • As a large group, we did these 4 exercises again back to back in cadence, then bear crawled across the parking lot all together. We did 10 reps each of Squats, Big Boys, Box Cutters and American Hammers, then bear crawled. We did 3 rounds of this.
  • On our own, we did 5 x Burpees, 10 x Squats and 15 x LBCs followed by a sprint across the parking lot. We did 3 rounds of this.

MARY:
Circle of Fire with merkins, from 1 to 5 reps, and American Hammers, from 1 to 5 reps.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about the importance of teamwork. Recently read a book called the 5 Dysfunctions of a Team which opened with the author saying something along the lines of, “It is not technology. It is not finances. It is not talent. It is teamwork that time and again proves to be the ultimate competitive edge, both because of how powerful it is and how rare it is”. We often quote Proverbs when talking about this by saying “Iron sharpens iron”, but Ecclesiastes is even more straight forward in saying that 2 are more valuable than 1 because they yield better returns, that a man who falls down alone can’t get up as easily as a man who travels with a friend, and that the cord of 3 strands is not easily broken. So I encouraged us to consider where in our lives we find ourselves on “teams” (out here, marriages and families, co-workers, etc.) to think through how we can be encouraging each other and rowing in the same direction or striving for a common goal.
ANNOUNCEMENTS:
CSAUP tomorrow, link to meal train for Filter in Slack

Ducks Don’t Run

THE SCENE: Clear, humid, warm, lower to mid 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Tempo Merkins, Tempo Squats, Cherry Pickers, walked over to the parking lot
THA-THANG:
We did 5 rounds of crossing the parking lot, from the first stripey thing (which we decided is in fact the technical term for it) to the second at the other end. There were 4 cones along the way, each of which would mark a break for a different exercise each round. Also, each round we had to travel using a different form of exercise (bear crawl, broad jumps, etc.)

  • Round 1: Bear Crawls – Cone 1: 10 x Burpees, Cone 2: 15 x Hand Release Merkins, Cone 3: 20 x Plank Rotations, Cone 4: 25 x Merkins
  • Round 2: Broad Jumps – Cone 1: 10 x Lunges (each leg, 20 total), Cone 2: 15 x Flutterkicks (4ct.), Cone 3: 20 x Box Cutters, Cone 4: 25 x Smurf Jacks
  • Round 3: Crawl Bears – Cone 1: 10 x Inch Worm Merkins, Cone 2: 15 x Shoulder Taps (4ct.), Cone 3: 20 x Overhead Claps (4ct.), Cone 4: 25 x Cobra Merkins
  • Round 4: Anything other than running or walking (choice of bear crawls, jumps, lunges, etc.) – Cone 1: 10 x Get Ups, Cone 2: 15 x Side Lunges (each side, 30 total), Cone 3: 20 x American Hammers (4ct.), Cone 4: 25 x Big Boy Sit Ups
  • Round 5: Anything other than running or walking (choice of bear crawls, jumps, lunges, etc.) – Cone 1: 10 x Man Makers, Cone 2: 10 x Hand Release Merkins, Cone 3: 10 x Burpees, Cone 4: 20 x LBCs.

MARY:
Ring of Fire with Merkins and Flutterkicks to kill the last 5 or so minutes
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
At church Sunday the guy preaching quoted Ray Ortlund saying “You can either be impressive, or you can be known. But you cannot be both.” I’ve been thinking about that a bit recently. I think we’d all, at least to some degree, say we’d prefer to be impressive rather than known, but I also think we all realize that being known is much more important and beneficial to ourselves and others than being impressive. This also reminded me of 2 Corinthians 12:9 where Paul says that God’s power is made perfect in his own weakness, and therefore we would gladly boast about his weaknesses. In order for us to grow, improve, and positively affect the world around us we must first be honest and vulnerable with each other and especially with ourselves, identifying our weaknesses and shortcomings so that we can continue to work on them rather than hide them in order to appear more impressive than we really are.

Love Challenges

THE SCENE: Partly Cloudy, 90°F, Feels like 96°F, Humidity 52%, Wind 4mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20x SSH IC
  • 15x Manly Arm Rotations – Forwards and Backwards IC
  • Little of this, Little of that
  • 20x Tempo Squat IC
  • 20x Imperial Walker IC

THA-THANG:
Slowsey to find a shady spot.

Ladder work – 5x, 10x, 15x, 20x, 15x, 10x, 5x

  • Burpees
  • Gas Pumps
  • Shoulder Taps
  • BBS
  • Merkins
  • SSH

Mosey back to the start point

MARY:

Cloud gazers till time.

COUNT-OFF & NAME-O-RAMA
Herbie, Duggar
From the Mend House: Jock Strap, Turtle Man, Kramer, Swipe Right, FNG – named Ralphie
CIRCLE OF TRUST/BOM:

Love challenges, be intrigued by mistakes, enjoy effort, and keep on learning.

  • Carol Dweck

MOLESKIN:
Prayers for Filter for achilles and for Turtle Man’s dad – cancer and recent car wreck

ANNOUNCEMENTS: