F3 Knoxville

Category: Quacken

Dynamic Duo Doing Doras

THE SCENE: 45 degrees, dark, quiet, slightly raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Arm Circles forward and backward x 15 each, Shoulder Taps x 15, Tempo Squats x 10, Cherry Pickers x 5
THA-THANG:

  • Gresham: 2 rounds of Doras. 1st round was 200 merkins and 200 flutterkicks on a 4 count while partner runs to and from stop sign. 2nd round was 200 cobras and 200 BBS while partner runs
  • Hill in front of church: 2 rounds of Doras again. 1st round was 200 merkins and 200 flutterkicks on a 4 count while partner bear crawls to top of hill. 2nd round was 200 cobras and 200 BBS while partner lunges to top of hill
  • Parking lot across from park: 2 rounds of Doras again. 1st round was 200 merkins and 200 flutterkicks on a 4 count while partner runs to fence and back. 2nd round was 200 cobras and 200 BBS while partner runs.

MARY:
Ran a cool down lap around parking lot
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Recycled word from Big Ball last week. A couple days ago one of my students mentioned learning about cascading failure, meaning one unchecked problem leads to another, which leads to another, and so on. He said he feels like he sees that happen in his own life. My initial response was to point out that that doesn’t necessarily apply to us, since we aren’t machines and not all aspects of our lives are related to one another. But then I realized that I’m currently allowing myself to experience cascading failure. I’ve been having some serious pain in my stomach, which led to me not working out for a month, which led to me not getting up early, which led to me not going to bed early, which led to me wasting time on things like TV at night instead of reading and getting good rest, which has also led to me eating less healthy, which all of this has led to me being more irritable towards others and to spending less time in the Word. Taking time off from exercise to recover is fine, but it doesn’t mean I have to give up getting up early and eating well and getting good rest. So I encouraged us not to allow what Paul calls “a thorn in our sides” to become a cascading failure.
ANNOUNCEMENTS:
None

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.

Murph at the Quacken

THE SCENE: Partly Cloudy, 34°F, Feels like 34°F, Humidity 98%, Wind 2mph from NE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, LBAC, Little of this Little of that
THA-THANG:

The Murph:
1 mile run
100 Pull-ups
200 Merkins
300 Squats
1 mile run

MARY:

Some Myrtle stretches

COUNT-OFF & NAME-O-RAMA
Herbie, Filter, Mr. Wedgie
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Communication is key in all of relationships. A big part of that is listening.

Many times I am forming my response even before someone is done talking. I’ll have the solution ready to go to fix the whole situation, but many times I either didn’t really listen or a solution wasn’t needed, just my ability to listen and respond.

Listen carefully and respond when needed.
ANNOUNCEMENTS:

I heart F3

THE SCENE: Steve said 29
F3 WELCOME & DISCLAIMER Complete
WARM-O-RAMA:

Warm up mosey to the doctors office parking lot. Mosey 20-25 paces, stop and rotate between 10 of the following exercises:
Squats
Merkins (4ct)
Rockettes

THA-THANG:

5 exercises with 20 reps each, r & r until all PAX have run the length of the parking lots twice. At the other end of the parking lot will be a 65# sandbag. PAX will cling and curl the sandbag to their shoulder and toss in front of them, alternating sides ( 3 times each side)
5 repeating exercises:
Squats
Merkin, (4ct)
Lunge (20 total)
OH claps (4ct)
High knees (20 total)

Mosey two laps around the duck pond, avoid the ducks and duck crap, during the mosey PAX will complete an EMOM – 5 each of merkins, squats, burpees. After 5 of each exercise continue for the remaining time left in the minute running the lap. 10 count rest after each run.

Mosey to the Regions Bank parking lot. Where there will be coupons. Complete 10 reps of each exercise in order 1-11-1

Curls
Squats
Chest press
Front raise
Tricep ext
Lunge (10 total)
KB swings
Bent over rows
Bench press
Flutter kicks with coupon OH
Burpee press

MARY:
burpee pyramid. Start with 1 burpee and build to 5 and then back down to 1, quick 3 count between each round
LBC – 25 on 4 count
Boat/Canoe with over head claps and flutter kicks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Our controlled frenzy creates the illusion of a well-ordered existence. We move from crisis to crisis, responding to the urgent and neglecting the essential – From Abba’s Child by Brennan Manning
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Round and Round

THE SCENE: Light Rain, 62°F, Feels like 63°F, Humidity 93%, Wind 7mph from SSW
F3 WELCOME & DISCLAIMER

Just me.

WARM-O-RAMA:
Started mosey.
THA-THANG:

  • Run a lap.
  • At pavilion, do 25x merkins
  • Repeat

Completed 12 laps (4 miles), 300 merkins.

MARY:
Walk to truck.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS: