F3 Knoxville

Category: Quacken

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:

friday friyay

THE SCENE: cold, but dry
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
10 ea:
Merkins
Ssh
Bbs
Superman
Flutter kicks
LBC
Baby arm circles (both ways)

R & R

THA-THANG:

Mosey to the coupon pile at Nicholas Cage’s temple. Pick your coupon wisely!

Go to hill between the church and masonic temple

20 curls at bottom
Over head carry to top of the hill
20 coupon squats
Drop coupon
Run back to the bottom of the hill
20 merkins
Run to the top of the hill
20 ssh
Over head carry to the bottom of the hill

R and R

Mosey to the parking lot on Hotel

CMU Circut:
25 KB swings
20 OH press
15 squat press
10 curl & tricep ext
5 block burpee press

25 bbs

R and R (total three rounds)

MARY:
hold plank in front of CMU for no particular count.
move hands on top of CMU and perform 2 merkins
move back to ground, then to elbows, back to standard plan, to CMU and perform 2 merkins.

R and R

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
King, Queen , Jester
MOLESKIN:

ANNOUNCEMENTS:
Q 101 Saturday at Asylum

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.