F3 Knoxville

Category: Quacken

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

 

Ducky biscuit

THE SCENE: Mostly Cloudy, 47°F, Feels like 47°F, Humidity 68%, Wind 1mph from NE

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • LBAC 10x IC forward and reverse
  • Tempo squats 15x IC
  • Little of this, little of that

THA-THANG:
Mosey to the duck pond.

  • Sea biscuit, complete exercise, then run lap, exercise then 2 laps, etc. till 6 laps then work back down
    • 10 squats
    • 15 Merkins
    • 20 BBS

MARY:
No time for mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Let the words of my mouth and the meditation of my heart Be acceptable in Your sight, O Lord , my rock and my Redeemer.
Psalms 19:14 NASB
https://bible.com/bible/100/psa.19.14.NASB

Returned to work today after a week of with my kids and my attitude about work want good. We need to work towards all of our thoughts, words, and actions being pleasing to God.

MOLESKIN:

ANNOUNCEMENTS:
Convergence at Asylum this Saturday then 3F on the strip.

Bear with me Route 66

THE SCENE: Overcast, 41°F, Feels like 41°F, Humidity 70%, Wind 2mph from W
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x25 IC
  • LBAC x15 IC Forward & Reverse
  • Little of this, little of that
  • Merkins 10x OYO
  • Micheal Phelps

THA-THANG:

  • Mosey around the loop
  • Stop at the corner of Hotel Rd.
  • Route 66 with Bear crawls and Duck walks between light poles to the steps at Gresham
    • 5 BBS to start, up to 55 BBS for a total of 330 BBS
  • Run up the steps to the Gresham Parking lot
  • Man Makers 10x IC
  • Mosey down the hill to the AO with 25 squats at the midway point.

MARY:

  • Flutter Kicks 15x IC
  • Dealers Choice:
    • Merkins 15x – Ghost
    • Annies 10x both arms – Filter
    • Merkins 20x – Swanson
    • Inclines & Declines 10x each – Wilson
  • Hello Dollies 15x
  • Boat/Canoe to finish

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thinking about my One Word for the year – Intentional. I want to get better about reaching out to men who have slacked off with F3, who need to have that fuse lit or just need encouragement. Who can you reach out to this week, a friend, co-worker, or family member that might need encouragement?
MOLESKIN:

ANNOUNCEMENTS:

Wonder ducks

THE SCENE: Mostly Cloudy, 50°F, Feels like 50°F, Humidity 68%, Wind 1mph from NW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • LBAC 10x -> & <- IC
  • Overhead claps 15x IC
  • Seal claps 15x IC
  • Merkins 10x IC
  • Little this little that

THA-THANG

  • Mosey to Filter’s car for coupons (bricks)
  • Mosey to Gresham lot with bricks
  • Wonder ducks (in a people’s chair)
      1. Arms side straight out
      2. Back to side
      3. Arms straight front
      4. Back to side
      5. Curl to chest
      6. Push out
      7. Back to chest
      8. Push up
      9. Back to side
    • Duck walk one parking space
    • Add 1 rep and repeat to mid lot
  • Mosey to church lot
    • Captian Thors ladder goal of 21 (we made it to 16)
    • Run scripts lot between sets

MARY:

15x Flutter kicks IC

15x hello Dolly IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Endurance in our daily walk with Christ is like endurance in workouts. We have to build it daily always striving to find God’s will for our lives and trusting that the plans He has for us are better than any we could devise on our own
MOLESKIN:

ANNOUNCEMENTS: