F3 Knoxville

Category: Quacken

Quarter Pounder at Litton’s

THE SCENE: Slightly warm @ 64 degrees. Clear skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC

Cherry Pickers x15 IC

Tempo Squat x10 IC

Annie’s – x5 ea front and back IC

Moroccan Night Clubs x20 2CT

THA-THANG:
Mosey to Lynnwood Drive by Litton’s for some Quarter Pounders

  • sprint 25yd – do 25 merkins – sprint back to start
  • sprint 50yd – do 50 squats – sprint back to start
  • sprint 75yd – do 75 mountain climbers 2ct – sprint back to start
  • sprint 100yd – do 100 SSH – sprint back to start

20 count recover – mosey to Church parking lot for some 4 Corners

  • Corner 1 – 25 LBCs
  • Corner 2 – 25 Imperial Walkers 2CT
  • Corner 3 – 25 BBS
  • Corner 4 – 25 Curb Hops

Repeat 4x or until time.

MARY:
Flutter Kicks x20 IC
COUNT-OFF & NAME-O-RAMA
Wilson, Filter
CIRCLE OF TRUST/BOM:
Romans 14:7 – “For none of us lives to himself, and none of us dies to himself. For if we live, we live to the Lord, and if we die, we die to the Lord. So then, whether we live or whether we die, we are the Lord’s. For to this end Christ died and lived again, that he might be Lord both of the dead and the living.”

MOLESKIN:
Live for the Lord this week.
ANNOUNCEMENTS:
Memorial Day – converge at the Asylum! We will not be at The Quacken that day!

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.