F3 Knoxville

Category: Quacken

Super 21

THE SCENE: Don’t remember, Forgot to Post, too long ago. It was dark, I know that.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BAC, Tempo Squats, Tempo Merkins, Smurf Jacks
THA-THANG:
Super 21 – Look it up, its the site – we did it with Merkins and BBS. We did 21 Squats at #1-10, 21 Man Climbers at #11-16, and American Hammers at #17-21.

AND THEN…

We did partner sets of 100 of Merkins, LBC, and Squats

MARY:
Flutter Kicks

Prepping for a Murph

THE SCENE: Clear, 69°F, Feels like 69°F, Humidity 84%, Wind 1mph from NW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 30x SSH IC
  • 15x LBAC IC Forward and Reverse
  • 10x Cherry Pickers IC
  • Little of this & little of that

THA-THANG:

  • 4 rounds
  • 2 mins per set
    • 1 Pull-ups, 2 Merkins, 3 Squats
    • 2 Pull-ups, 4 Merkins, 6 Squats
    • 3 Pull-ups, 6 Merkins, 9 Squats
    • 4 Pull-ups, 8 Merkins, 12 Squats

MARY:

  • Flutter kicks til time

COUNT-OFF & NAME-O-RAMA
FNG Toucan, Filter
CIRCLE OF TRUST/BOM:

From the movie ‘The Secret Life of Walter Mitty’.
Walter is an example of a Sad Clown. He spends his time lost in the daydreams of what he could do. Life throws a curveball at him and he takes the opportunity to step up and accelerate. At the end of the movie, he meets a photographer that he has worked with all his career but never actually met. At this point the photographer is trying to capture an image of an elusive snow leopard, called a ghost leopard. The leopard finally appears and he lets Walter view it through the camera, he then makes a choice to not capture the moment, but experience it.

Too many times in our lives we try to control the moments in our lives instead of actively experiencing them. We need to take the time to experience life.

MOLESKIN:

ANNOUNCEMENTS:
Second Harvest Food drive – Fia & F3
Brolympics Nov 9

Heavy lifting 20-30-40

THE SCENE: 60 degrees. Real nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC 4CT

Cherry Pickers x10 IC 4CT

BAC x15 ea 4CT

THA-THANG:
Mosey to Q’s car to get additional weight. 4 PAX mosey to the Comic Coupon pile on Broadway with 3 babies – 30# plate, 20# plate, 40# sandy.

4 Stations / 4 corners

  • Comic Coupon Pile – 15x curls, 15x overhead press (with babies or coupons) OYO
  • Mosey to top lot behind Masonic Lodge / Church with babies.
  • Lunge with babies from one parking lot line to the other and back. If you are the 4th man without a baby, bearcrawl across and back.
  • Mosey to top of Jane Allen with babies.
  • 20 BBS OYO
  • Mosey to bottom of Jane Allen with babies.
  • 15 burpees on first lap. On second lap we did 15 flutters 4CT IC, 15 Edward scissorlegs 4CT IC, 15 Freddie Mercuries 4CT IC
  • Rinse and repeat 2.5x for time.

Mosey back to AO with babies.

MARY:
Plank shopping – Top level, Bottom floor 6″, Half way, Top level. Right arm up. Right leg up. Plank. Left arm up. Left leg up. Plank.

Boat Canoe – Boat, Canoe, Pick cherries, drop in bucket, 1 overhead clap. Repeat for time.
COUNT-OFF & NAME-O-RAMA
Magic Mic, Half Caff, Mr. Wedgie, Filter
CIRCLE OF TRUST/BOM:
Max DePree – Leading Without Power

“No question about it: potential is wrapped in great mystery. Like rainbows – which are really circles – we only see the upper halves, the horizon hides the rest – potential never reveals its entirety.”
MOLESKIN:
Know you have more potential underneath the surface than you think you have.
ANNOUNCEMENTS:
N/a.

Pax in a Box

THE SCENE: Perfect! Clear and 62*
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20, Tempo Squats x 10, Tempo Merkins x10
THA-THANG:

  • Mosey to Church w weight- 20 overhead presses
  • Mark out imaginary 4ft Box for 11’s w Burpees/BBS, 7’s w Curls/Lunges, 7’s w Triceps/Squats,
  • Run two Laps around parking lot
  • Mosey to Street- using stripes on street Lunge to stripe do 3 Merkins at every stripe, bear crawl up hill w 3 Merkins at every stripe to top, bear crawl back down hill
  • Mosey w weight to trailer and drop weight
  • Mosey to Church parking lot Circle up for Ring of Fire on your six. Pass jagged pills and do American Hammer while holding Boat position. Pass jagged pills while holding leg lifted position and doing over head Arm extensions w pills.

MARY:
American Hammer, Tempo Hello dollys X 10 Tempo Box Cutter’s x 15 Tempo BBS x 10
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Never under estimate the EH-Emotional/Eternal Headlock. It takes persistence to get some guys out. If it wasn’t for High Heels staying on me I wouldn’t be here. Keep up the EHing it’s how we grow!
MOLESKIN:
Extra prayer goes out to Half Caff and Veggie with Jobs, Life, and family.
ANNOUNCEMENTS:
Keep up the good work with Iron Pax Challenge, get ready for Brolympics

Quacken coupons

THE SCENE: Clear and perfect temp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and cherry pickers

The Thang:

Mosey to Gresham with coupons

  • Curls / run X 8 minutes
  • 2 minute rest
  • Squats / run X 8 minutes
  • 2 minute rest
  • Incline merkins / run X 8 minutes.
  • Flutter kicks with coupons
  • While on our 6 press coupon X 20
  • mosey back to AO

MARY:
COUNT-OFF & NAME-O-RAMA
6 HIMS
CIRCLE OF TRUST/BOM:
1 Kings 17. God provided for Elijah’s needs a day at a time. We need to daily trust God for our needs and rely on him daily.
MOLESKIN:
Continue to pray for Mr Rogers and his family.
ANNOUNCEMENTS: