F3 Knoxville

Category: Quacken

Ladder Day at the Quacken

THE SCENE: Overcast and Temp in the 60’s.
F3 WELCOME & DISCLAIMER

Welcome to F3 (Fitness, Fellowship, and Faith).  You’re here on your own volition, modify if needed and maintain appropriate distance.
WARM-O-RAMA:
Started with a little SSH’s,
THA-THANG:

On the way to Gresham the PAX stopped at a corner lot to wait on the 6.  While waiting we got in some Al Gore’s, flutter kicks, and planks.  Once the 6 arrived we continued to Gresham for a little ladder work.  The ladder was as follows:

  • 10 Merkins, run to stop sign and back
  • 10 Merkins, 10 BBS, run to stop sign and back
  • 10 Merkins, 10 BBS, 10 Squats, run to stop sign and back
  • 10 Merkins, 10 BBS, 10 Squats, 10 2count Flutter kicks, run to stop sign and back
  • Then worked back down the ladder in reverse.
  • Finished off our time at Gresham with a little shoulder work (shoulder taps, overhead claps, and moroccan night clubs.

Mosey to park to utilize a shelter for possible impending rain.  Played the numbers game under shelter.  Pick a number from 1-10 then I chose number of reps.

1.Merkins

2.SSH

3.Flutter kicks

4.Squats

5.Decline Merkins

6.Run

7.Hand Release Merkins

8.Carolina Dry Docks

9.Lunge

10.Squat Jumps

 

MARY:

COUNT-OFF & NAME-O-RAMA
6 HIMs from the Mend House (2 of them FNG’s) plus myself
CIRCLE OF TRUST/BOM:
In Philippians chapter 1 Paul is writing from prison but still having an attitude of thankfulness and encouragement. Even in the midst of obvious trials, he still didn’t loose sight of what God wanted him to do and was thankful for the people he had to partner with him.  May we have that attitude and thank God for the people He has put in our lives to partner with us.
MOLESKIN:
Pray for all the guys at the Mend House.  One of their room mates died from an overdose last week.  Pray for their recovery.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

7’s and 11’s: Quacken Edition

THE SCENE: Upper 60’s, warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Arm Circles x 10 forward and backward, Shoulder Taps x 10, Moroccan Night Clubs x 10, Tempo Squats x 10, Cherry Pickers x 6
THA-THANG:

  • Mosey to Gresham
  • 7’s from end of sidewalk to stop sign – Body Builders at the start, Get Ups at the end
  • 11’s from top of stairs to stop sign – Merkins at the start, LBCs at the end
  • Mosey to parking lot
  • Laps around lot with 5 reps of one of the above exercises in each corner (Body Builders, Get Ups, Merkins, LBCs)

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Recycled my word from Saturday at the Big Ball. Talked about how in Jeremiah 29 God tells the Israelites, before being taken into slavery by the Babylonians, to build houses, plant gardens, eat of their fruit, get married, and pray on behalf of the city you’re being taken to. So essentially, instead of sitting around and waiting for liberation, God told His people to live well in captivity while also looking forward to freedom. With this quarantine I’ve done the exact opposite. I’ve sat around and moped and waited until things get better rather than tried to make the most of the season the Lord has us in. So my encouragement for us this morning was, even though we’re transitioning back to normal slowly, to be thinking of how we can live well right now in quarantine rather than sit around and just wait for things to be better

ANNOUNCEMENTS:
The Quacken is looking for a new AO leader if you know of anyone

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

Shoulders galore

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER

Welcome to F3.  (Fitness, Fellowship, and Faith). And Free by the way.  I’m Duggar and will be the Q for the day and I am not a professional.  You are here on your own volition and you know your limitations and injuries.  Modify where needed to avoid injuries.

WARM-O-RAMA:
Starting with:

Baby Arm circles x 15 IC

OH clapps x 25

Imperial Walkers x 20

SSH x 25 IC

Tempo Merkins x 10

Tempo Squats x 10
THA-THANG:

Mosey to church parking lot and pair up with a battle buddy

Complete 100 reps of each exercise alternating with battle buddy after each 10 reps.

  • Merkins (plank)
  • Squat (Al Gore)
  • Flutter kicks (6 inches)
  • Shoulder taps (plank)
  • Burpees (stand and rest) – 5 reps each until 30 reps reached.

Mosey to rock pile near Masonic lodge.

4 rounds of exercises with 4 exercises each, 25 reps per exercise for a total of 100 reps each round.  Between rounds run up the hill and back and wait until all are together to start next round.

Round 1:

25 x Merkins, Carolina Dry Docks, Dive Bombers, Shoulder Taps

Round 2:

25 x BBS, American Hammers (4 ct), LBC, Hello Dolly (4 ct)

Round 3:

25 x Rocky Balboa (4 ct), Lunges, Squats, Star Jumps

Round 4: with coupons

25 x OH press, curls, triceps, squats

Mosey back to AO

MARY:
No time.  Just enough time to mosey back to AO
COUNT-OFF & NAME-O-RAMA
The dynamic duo Filter and Duggar
CIRCLE OF TRUST/BOM:
Quote from Gen. Mattis’ book Call Sign Chaos. “You can’t control your circumstances but you can always control how you respond.”  In this time of uncertainty how we respond will speak volumes to others. Let’s keep our focus on God, the one who’s in control, and not our own understanding.
MOLESKIN:

ANNOUNCEMENTS:

Juco convergence coming up March 28th, Morristown launch on April 4th

No Compromise with yourself

THE SCENE: Overcast, 59°F, Feels like 59°F, Humidity 43%, Wind 4mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

30x SSH IC
10x LBAC forward IC
20x Seal claps IC
20x Overhead claps IC
10x LBAC reverse IC
Little of this, little of that

THA-THANG:

Mosey around the park to a pavilion.

Ladder:

  1. 10x Burpees
  2. 10x Burpees, 25x Merkins
  3. 10x Burpees, 25x Merkins, 50x Lunges
  4. 10x Burpees, 25x Merkins, 50x Lunges, 100x BBS
  5. 10x Burpees, 25x Merkins, 50x Lunges, 100x BBS, 150x Squats

MARY:

20x flutter kicks IC
10x bruce lees IC

COUNT-OFF & NAME-O-RAMA
Herbie, Duggar, Filter, Bubble Wrap, Mend House – FNG Rebel, FNG Michelangelo, Streaker, and one who had forgotten his F3 name
CIRCLE OF TRUST/BOM:
Compromise: Jocko Willnik

MOLESKIN:
Prayers for Rebel’s mom who has pancreatic cancer that has spread to her liver.
ANNOUNCEMENTS: