F3 Knoxville

Category: Quacken

Duck and Weave

THE SCENE: 55 degrees! 55 DEGREES Y’ALL!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC

Tempo Squat x10

SSH x25 IC

Annie’s x7 IC each way each arm

Moroccan Night Clubs x20 IC

THA-THANG:
Mosey to Gresham Upper Lot

  • Line up and Duck Walk from mid point to stop sign and back

DORA back at mid point @ cones – 1 partner runs to stop sign at the bottom and back while the other does the thing

  • 150 Merkins
  • 175 BBS
  • 200 Squats
  • 250 Flutter Kicks – 1CT (or 2CT if you’re bad at math)

MARY:
Mosey back to church lot.

Bear crawl one end to the other, do 5 Captain Thors, bear crawl back to the start, do 5 more Captain Thors. Plank O Rama til time.
COUNT-OFF & NAME-O-RAMA
Wilson, Herbie, Abort, Swanson, Duggar, Filter
CIRCLE OF TRUST/BOM:
Isaiah 40:31 – “But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”
MOLESKIN:
Don’t take for granted your preparation and discipline when you Q. It’s easy to take it for granted when you’ve got a regular crew that gets into a rhythm. Stay alert. Stay focused.
ANNOUNCEMENTS:
July 4 parade in Farragut

July 1 VQ for Wilson!!!

W.A.S.H.ing at the Quacken

THE SCENE: Overcast, 72°F, Feels like 73°F, Humidity 92%, Wind 1mph from NNE – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 25x IC
  • LBAC 15x IC Forward & Backwards
  • Little of this/Little of that

THA-THANG:

  • Burpee Indian run – Last PAX drops and does 5x Burpees, catches up to group and takes lead position, last PAX drops
  • Stop at Pavilion for the W.A.S.H.
    • 50x Werkins
    • 100x American Hammers
    • 150x Step-ups – Modified to lunges due to the stability of the benches
    • 200x Hip Thrusts
  • 1 Round of Cadre Rooney WOD
    • 75x 4ct Flutter Kicks
    • 75x 4ct Overhead Claps
    • 75x 4ct Mountain Climbers
    • 74x Squats
    • Sprint to end of playground and back

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The fear of failure is not what we should be afraid of. The absence of the fear of failure means we are not improving or pushing ourselves. We need to find those places in our lives where we can step out and push ourselves to improve. These areas will have the potential of failure with them, but that fear will motivate us to work hard and strive to overcome.
MOLESKIN:

ANNOUNCEMENTS:

Quacken Circuit at The Quacken

THE SCENE: low 60s. Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC

BAC x15 ea IC

Cherry Pickers x10 IC

Little bit of This

Tempo merkins x10 IC

THA-THANG:
Mosey to hill behind church. Dubbing this Mount Frasier from now on.

7s.

1 BBS at the bottom. 6 squat jumps at the top.

Mosey around a bit. Do 2 burpees en route. Mosey back to FC park from top of Hotel down.

6 Station Quacken Circuit – stations placed around the park circuit. Do 20, 25, 30 reps respectively for each lap.

  • #1 5 Burpees each time
  • #2 Merkins
  • #3 Lunges 2CT
  • #4 Diamond Merkins
  • Do 1 Burpee each side of the two Quacken bricks in front of the Lions Club Building as penance.
  • #5 American Hammers 4CT
  • #6 roll the dice – do 25 of whatever exercise you get. Each PAX rolls for their own exercise (skip the Burpees)
  • Bear crawl from #6 to #1
  • Repeat until time.

MARY:
Ain’t nobody got time for that today!

COUNT-OFF & NAME-O-RAMA
Wilson, Mr. Wedgie, Duggar, Herbie, Filter
CIRCLE OF TRUST/BOM:
1 Corinthians 10:31 “Whether you eat or drink or whatever you do, do it for the glory of God”
MOLESKIN:

ANNOUNCEMENTS:

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.