Quacken – Page 53 – F3 Knoxville

VQ in the Gloom

November 3, 2019 Toucan

THE SCENE: Getting a bit colder – around 34 deg F. Almost freezing!

WARM-O-RAMA:
SSH x 30. IC
Arm Circles x 15 (each direction), IC
Cherry Pickers x 15, IC
Mosey one lap around the park

THA-THANG:
Mosey to church parking lot

CIRCUIT ONE: ATMs
3 Rounds
A – Alternating Shoulder Touches (4-count) x 15, IC
T – Tempo Merkins x 10, IC
M – Merkins Fast x 10, OYO
That’s 1 complete round, then sprint to top of parking lot and back.

CIRCUIT TWO: Deconstructed Burpees (OYO)
10 down to 1: Decrease reps by 1 each time until you get to 1 each.

CIRCUIT THREE: Leg Exercises
4 rounds, each w/ a different exercise. After each exercise, run shuttle sprint, then 6 inch leg lift for 30 seconds between rounds:

Iron Mikes / Lunge Jumps x 30 (1 Count)
Calf Raises x 45 (1 Count)
Mountain Climbers x 30 (1 Count)
Squat Jumps x 30

CIRCUIT FOUR:
Ciabatta Squats (Finisher)

MARY:
Murkan Hammer x 30, IC
Flutter Kick x 30, IC
LBCs x 30, OYO

COUNT-OFF & NAME-O-RAMA
Filter, Herbie, Toucan

CIRCLE OF TRUST/BOM:
Bruce Lee – Be Like Water

ANNOUNCEMENTS:
Brolympics November 9

Shine Bright Like a Diamond

October 14, 2019 Mr. Wedgie

THE SCENE: Chilly…Finally!

WARM-O-RAMA:
Some Fast SSH, Tempo Merkins, Tempo Squats, BAC

THA-THANG:
7 of Diamonds

Cones set up like a baseball diamond. Same workout at each cone for certain number of rounds. Animal crawl to next cone.

Round 1 – 7 Burpees – Lunge between cones
Round 2 – 14 Flutter Kicks (4ct) – Bear Crawl
Round 3 – 21 Merkins – Duck walk
Round 4 – 28 Squats – Crab Walk
Round 5 – 21 BBS – Lunge
Round 6 – 14 Merkins – Duck Walk
Round 7 – 7 Burpees – Bear Crawl

MARY:
Circle of Pain

CIRCLE OF TRUST/BOM:
1 Corinthians 13: 1-4tou

Super 21

October 7, 2019 Mr. Wedgie

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

October 5, 2019 Herbie

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

September 23, 2019 Filter

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.