F3 Knoxville

Category: Quacken

Pain at the Quaken

THE SCENE: mid 60s and sticky but the rain held off at the Quaken.
F3 WELCOME & DISCLAIMER

Yep!
WARM-O-RAMA:
15 SSH, 10 Tempo squats, 10 windmill, 15 mountain climbers IC, 15 Moroccan night club
THA-THANG:
Mosey to the small parking lot/road south of the middle school.  Perform the following exercises at the ends and the middle with runs in between exercises.

  • 30 merkins
  • 30 mountain climbers (single count)
  • 30 lunges (total)
  • 30 diamond merkins
  • 15 burpees
  • 30 squats
  • 10 4×4’s – burpee with 4 merkins and 4 mountain climbers
  • 10 burpee broad jumps

Mosey to the bottom of the stairs for some 7’s.  Start with 6 burpees at the bottom and 1 Peter parker with merkin for each side.

Mosey to playground.  There was not quite enough time for a Merkin and pull-up pyramid, but we did the down hill part  Perform 8 merkins and 8 pull-ups.  Repeat with the following counts for each:  8, 6, 4, 2.
MARY:
Merkins and pull-ups were you Mary!
COUNT-OFF & NAME-O-RAMA
4 strong today.
CIRCLE OF TRUST/BOM:
1 Peter 2:9 – we are God’s chosen people.  We are to be different than those that are not, i.e. non-Christians.  Do you act differently than non-believers in your day-to-day?  Would others recognize you as a follower of Christ?  If you answered “No”, then you have some changes to make.  If you act like two different people on Sunday and the other days of the week, you cannot be one of God’s chosen people.

ANNOUNCEMENTS:
Hardship Hill coming up soon.

Rounds with the bag

THE SCENE: Mostly Cloudy, 58°F, Feels like 58°F, Humidity 91%, Wind 1mph from NW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • LBAC 15x IC Forward & Backwards
  • Tempo Squats 15x IC

THA-THANG:

  • Mosey to the big pavilion & move tables
  • Sandbag workout 1
    • 4 rounds
      • 8x Merkins with sandbag pull through
      • 6x speed skaters
      • 4x sandbag getups
  • Timed workout
    • 3 rounds 30 sec exercise, 30 sec rest
      • Squat (with or without sandbag)
      • Plank Up Downs
      • Mountain Climbers
  • Sandbag workout 2
    • 4 rounds 1 min exercise, 1 min rest
      • Sandbag Thrusters
      • Lateral Hops
      • Bearcrawl (with or without a sandbag drag)

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA
2 HIMs
CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Bear With Me Birthday Beatdown

THE SCENE: Overcast, 62°F, Feels like 62°F, Humidity 89%, Wind 8mph from SW – by Klimat.app

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • Tempo Squats 10x IC
  • LBAC 15x IC Forward & Backwards

THA-THANG:

  • Mosey to the Gresham parking lot
  • Bear With Me
    • Bear Crawl & Exercises
      • 10-yard Bear Crawl
      • 20 Air Squats
      • 10-yard Bear Crawl
      • 20 push-ups
      • 10-yard Bear Crawl
      • 20 ruck curls
      • 10-yard Bear Crawl
      • 20 4-count flutter kicks
      • 10-yard Bear Crawl
      • 20 4-count mountain climber
      • 10-yard Bear Crawl
    • Hold plank until six catches up
    • 10 Burpees
    • Repeat Bear Crawl & Exercises
    • Mosey around to the end of the parking lot
    • Repeat Bear Crawl & Exercises
    • 5 Manmakers IC
    • Repeat Bear Crawl & Exercises
    • Mosey back to AO

MARY:

  • Captain Thors 5x
  • Boat Canoe

COUNT-OFF & NAME-O-RAMA
4 HIMs
CIRCLE OF TRUST/BOM:
As men, we need challenges to grow. These challenges can come from our work, our families, etc. but they are needed for us to constantly improve. These workouts are meant to push and challenge us. Find opportunities for challenges and embrace them.
MOLESKIN:

ANNOUNCEMENTS:

It’s a Me, Mario!

THE SCENE:

Rainy, Dark, A comfortable 62 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, T-Plank BAC, Tempo Merkin, Super Mario, Tempo Squats, Mtn Climber

THA-THANG:
Ciabattas: Burpees, Jump squats, iron mikes, Merlin, American hammer, barrier jump, mtn climbers, ssh

Partner Sets: P1 does exercise while P2 runs a distance, does 5 burpees, and runs back. Then switch. 100 merkins, 200 BBS, 300 squats, 400 mtn climbers (single count)

MARY:

10 burpees, flutter kicks

CIRCLE OF TRUST/BOM:

take some quiet time after a stressful day and meditate for 3-5 minutes.  Psalm 46:10 – Be still and know that I am God.

Rainy PE EXAM

THE SCENE: Low 50s, Raining mostly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

High Knees – x10 IC 4CT

Mountain Climbers – x15 IC 2CT

Moroccan Night Club – x30 IC 1CT

(palms out – rotate up and down)

LBC – x15

Cherry Pickers – x10

THA-THANG:
P.E. E.X.A.M. – modified from Erector’s recent Q. Mosey to parking lot.

  • P – 20x Prisoner Cell Merkin Burpees PCMBs
    • Burpee – 3 merkins – Each knee to the chest between the merkins.
  • E – Elevens – merkins at the bottom, squats at the top. Run across parking lot.
  • E – Escalator – 10 squat jumps, 20 burpees, 30 merkins, 40 squats, 50 lunge walks around the lot.
    • Mosey back to the AO to get under cover and continue the workout.
  • X – X-factor – 20x on your 6. Arms and legs extended to make an X. Right arm up, left ankle up and touch. Repeat.
  • A – ABS.  American Hammers. Flutters. BBS. 50 each. 2CT.
  • M – MARY CIRCLE MERKINS
    • Circle Merkin. PAX does 1 pushup while the other planks. Reverse. Repeat adding 1 rep each time til you get to 10 reps.

MARY:
Take 1 lap around the AO for good measure and time.

COUNT-OFF & NAME-O-RAMA
Duggar, Filter.
CIRCLE OF TRUST/BOM:

“We don’t have to be smarter than the rest; we have to be more disciplined than the rest”. Warren Buffett.

Discipline yourself so no one else has to. – Pat Summitt