F3 Knoxville

Category: Quacken

Watch out for the duck droppings

THE SCENE: Mid 40s, Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH – x25 4CT IC
  • Cherry Pickers – x15 IC
  • Baby Arm Circles – x15 IC 4CT
  • LBC – x15 OYO

Plank Holds
THA-THANG:
Mosey to the Duck Pond. 4 Stations around the loop.

  1. Dead Bugs 10x 4CT
  2. Diamond Merkins 10x
  3. Flutter Kicks 10x 4CT
  4. HR Merkins 10x

Repeat loop 3x

Mosey to Gresham Middle parking lot. Sets of 75. Run to end of parking lot and back every 25 reps for each exercise / set.

  • American Hammers x75 4CT
  • Imperial Walkers x75 4CT
  • Edward Scissorlegs x75 2CT

Plank.

Mosey back to AO.
MARY:
Out of time!
COUNT-OFF & NAME-O-RAMA
Frasier, Herbie, FNG Clinger, Filter
CIRCLE OF TRUST/BOM:
Welcome Clinger!!!
MOLESKIN:
Discussed the Stockdale Paradox from Good to Great. “Retain faith that you will prevail in the end, regardless of the difficulties. AND at the same time – Confront the most brutal facts of your current reality, whatever they might be.” – Push on. Don’t lose hope. But don’t ignore what is right in front of you.

PRO TIP – If it’s wet, it’s hard to see the duck droppings around the Duck Pond. And the wetness makes it way easier for them to get on your clothes.
ANNOUNCEMENTS:
None.

Tour de Fountain City Park

THE SCENE: 24 degrees and calm in Fountain City Park.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 25 ct

Baby Arm Circles (up and down) 13 ct ea

Cherry Pickers 15 ct

Merkins 6 IC 4 ct

THA-THANG:
Indian run from AO to the Duck Pond. Loop around once and back to AO.

6 Stations around Fountain City Park. 3 PAX go clockwise going up the numbered stations and 3 PAX go counter clockwise around the loop going down the numbered stations.

3 laps total around the loop increasing reps by 5 each time: 15, 20, 25.

  1. Merkins (15, 20, 25)
  2. BBS (15, 20, 25)
  3. Diamond Merkins (15, 20, 25)
  4. American Hammers (15, 20, 25)
  5. Squats (15, 20, 25)
  6. Burpees (10, 10, 10)

Plank when done.

MARY:
1/11 celebration!

Middle of the park: big tree and little tree are the stations. Reverse numbers til done like 11s.

Big tree: 1 BBS

Little tree: 11 merkins

*ran out of time about halfway through.

COUNT-OFF & NAME-O-RAMA
6 HIMs present: Wilson, Vertigo, Duggar, Casper, Herbie, Filter on Q.
CIRCLE OF TRUST/BOM:

MOLESKIN:
Don’t be afraid to look at the squiggly things under the rock. You can pick up the rock and put it back down saying, “I don’t need to deal with that” and ignore the squiggly things, or you can pick up the rock, look at the squiggly things and deal with them.
ANNOUNCEMENTS:
none.

If it walks like a duck…

THE SCENE: OTB @ Fountain City Park – Very wet. Mid 40s. Lots of ducks.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 25 IC 4CT

Baby Arm Circles – x15 up/down IC 4CT

Tempo Squat – x10

Cherry Pickers – x15

THA-THANG:
Mosey to the Duck Pond (aka FC Lake)

3 stations along the Broadway side at the pavilions –

  • Station 1 –
    • 20 merkins then duck walk to station 2
  • Station 2 –
    • 20 merkins then duck walk to station 3
  • Station 3 –
    • 20 merkins then run to finish the loop around the Duck Pond back to station 1.
    • Rinse and repeat 3X.

Mosey to top of hill to road in front of Gresham Middle.

Duck and Weave –

  • PAX line up single file and duck walk from one end of the lot / road to the other. Walker in the back sprints to the front weaving through the PAX until everyone goes 2x just like an Indian Run except way less fun.

Dora –

  • PAX partner up. One exercises while one runs to the other end of the drive and back. Flapjack and repeat til done.
    • 100 squats
    • 100 mountain climbers 4CT
    • 5 burpees IC

Mosey back to AO in the pavilion in the middle of FC Park.

MARY:

  • 25 dips on picnic table OYO
  • 15 incline merkins on picnic table OYO
  • 15 ATMs to cash it out IC

COUNT-OFF & NAME-O-RAMA
4 PAX present. Dolittle, Swanson, Herbie, Filter on Q.
CIRCLE OF TRUST/BOM:
Advent = hopeful waiting.