Quacken – Page 56 – F3 Knoxville

OTB 30sec Burn

July 25, 2019 Herbie

THE SCENE: Clear, 81°F, Feels like 81°F, Humidity 46%, Wind 3mph from NNE – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to Gresham
Sloooow Cherry Pickers 5x IC
Little of this, Little of that

THA-THANG:

Timed Exercises, 3 rounds, 30 secs on, 15 rest, 1 min between rounds
- Push-up Shoulder taps
- Alternating Side Lunges to Squat
- Mountain Climbers
- Kick-ups (crab position, alternating leg kicks)
- Burpees
Timed Exercises, 3 rounds, 30 secs on, 15 rest, 1 min between rounds
- High Knees
- Freddie Mercury
- Alternating Forward lunges
- Rotational Side Planks
- Burpees

MARY:

Flutter Kicks 15x IC
Leg stretches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leadership
MOLESKIN:

ANNOUNCEMENTS:

Circuit of Life

July 22, 2019 Wilson

THE SCENE: 72 and HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (jumping jacks) – x20 IC 4CT

Baby Arm Circles (rotate arms forward 15x then back 15x) – x10 IC 4CT

Tempo Squat – x10 IC 4CT

Cherry Picker – x10 IC 4CT

THA-THANG:
Had to improvise due to the playground having lots of standing water.

Mosey to Duck Pond. 2 stations at duck pond about 100 yards apart.

Set a 1:30 timer for the exercise and a :30 to move to the other station. We did exercise 1, ran to other side of pond, exercise 2, run back, exercise 3, etc.

The goal was to do 3 rounds, we made it through 2.5 rounds.

Excercise 1: Dips

Excercise 2: LBC

Exercise 3: Decline Mercs

Excercise 4: Ski jumps

Exercise 5: Bicycle Abs

Excercise 6: High Knees

Mosey back to AO

MARY:

Flutter Kicks

Boat/Canoe with Overhead claps to finish us out
COUNT-OFF & NAME-O-RAMA
3 – Herbie, Mr Wedgie, Wilson
CIRCLE OF TRUST/BOM:

“Your priorities aren’t what you say they are, they are revealed by how you live”

Coupons with Joan Allen

July 19, 2019 Filter

THE SCENE: 72 and sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC 4CT

Moroccan Night Clubs x20 IC 4CT

Cherry Pickers x10 IC 4CT

Little Bit of This, Little Bit of That
THA-THANG:
Mosey to coupon pile at the comic shop on Broadway.

Pick a coupon. Mosey to bottom of Joan Allen Rd by Broadway / Garden for some 11s.

1 squat with coupon at the bottom
10 overhead presses with coupon at the top

Mosey back to coupon pile for:

25 curls with coupon

15 tricep presses with coupon

Discard coupon and mosey to AO.

MARY:
Some 7s for time –

Lunges on one end and Merkins on the other. 1 & 6.

COUNT-OFF & NAME-O-RAMA
Wilson, Swanson, Herbie, Filter
CIRCLE OF TRUST/BOM:
“You have to decide that you’re going to be in control. That you are going to do what YOU want to do. Weakness doesn’t get a vote. Laziness doesn’t get a vote. Sadness doesn’t get a vote. Frustration doesn’t get a vote. Negativity doesn’t get a vote.” – Jocko Willink “On mind control”
MOLESKIN:
I’ve felt this over the past week with illness, job stuff, and otherwise. It’s up to me how to respond. I get to choose how to move forward. It’s ok to feel those things for a little bit, but it’s up to you to choose how to go ahead.

Lonely CMUs

July 15, 2019 Herbie

THE SCENE: Partly Cloudy, 71°F, Feels like 73°F, Humidity 100%, Wind 0mph from NE – by Klimat.app

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Ssh 25 4ct
Tplank arm circles 10x
20x merkins

THA-THANG:

8 rounds with CMU

8 SHOULDER PRESS
20 PLANK PULLS 10 per side
8 SWINGS
200 METER CMU carry

MARY:

25 Merkins
25 4ct hammers
25 diamond BBS
25 4ct flutter kicks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
—
MOLESKIN:
Encourage any men you know in Fountain City and Halls to come to the Quacken.

ANNOUNCEMENTS:

Simple Not Easy

July 12, 2019 Herbie

THE SCENE: Humid and Mostly Cloudy, 73°F, Feels like 75°F, Humidity 100%, Wind 0mph from SSE – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 20x IC
Tempo Squats 15x IC
Imperial Walkers 20x IC
LBAC 10x Forwards & Backwards IC
Little of This and That

THA-THANG:

Mosey around the park, stop at the cement pad
- Station 1 – Cement Pad
  - 75x Mountain Climbers 4ct
  - 75x Squats
- Mosey around to the opposite side of the park
- Station 2 – Building driveway
  - 75x Flutter Kicks 4ct
  - 75x Overhead Claps
- Repeat Mosey to Station 1, Exercise, Station 2, Exercise until Q calls it

MARY:

Finished off with Diamond BBS.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Hesitation is the enemy. Overcome, get moving, get after it.
MOLESKIN:

ANNOUNCEMENTS: