F3 Knoxville

Tag: Ribbed

[f3knoxvillemain] King Builder (Convergence)

AO: f3knoxvillemain
Q: Tinker Bell-GTE Trainer (STL) , Motorboat (Indianapolis)
PAX: Blindside, Waxjob, Shuttlecock (Riley Brady Parmer), Rep Sleepy, Commission, P3, Z-Pack, Steam, skewer, Spellcheck, Single (Ryan Chambers), Brick, Tenderfoot, slappy, Gmail, Borg, The Situation, Maxime – Pittsburgh, Nubbins (F3 Muletown), Kodak (Joe Beach), Uncle Rico (Naperville), FixerUpper, Lizzy, CRISPR, F3 Pluto ( Hugh Nystrom), Tropicana, Charmin (John Willis), Pac-man, Stitch, Snitch (Cory Beilharz ), OnStar, Swimmies (Nathan Chesney), Duggar, Choir Boy, Betty, Voodoo, Smoked Pickle, Grandslam, Einstein, Lilydipper, Pusher, Guppy, Guardrail, Median, Mermaid, KickFlip, Cheatsheet, Utah, Toretto, Honeydew, Tonka, Pom Pom (Grayson Vaughn), Eliza, Ribbed, I-Beam, Mathlete, Cart Girl (John Sadler) (Chatt, TN), Swanson, Abort (Jeremy Loftis), Dumpster Dive, Anchorman, Humper ( Sam Hartness ), David Wood, Bones, Rooter, scratch & win, full moon,, Ike
FNGs: 1 Ike
COUNT: 89
Kingbuilder
Q: Tinker Bell Bones Motorboat
Warm Up: Mosey to the base of Picket’s Charge
Thang 1:
Get Right-Fatigue makes a coward of us all
-Bones led a series of up and down the hill with Bomb Jacks, Burpees, Monkey Humpers
-Live Right-When in charge, take charge
-Motorboat led standard F3 exercises IC emphasizing staying together as a team and the importance of cadence
-Lead Right-Leaders build leaders
-Tinker Bell led 4 corners with exercises of No cheat merkins, no surrenders, and get ups. Guppie was tasked and taught to lead the group in SSH and 6ct burpee IC
-AAR process
-Leave Right-Virtuous leaders work themselves out of job
-Guppie taught Pusher to lead SSH and Burpees IC
-AAR process

Mosey back to flags

The COT was the Nant’an change from Kickflip to Mermaid.

Flag Hand Off

AO: thequacken
Q: Z-Pack , FixerUpper
PAX: Magic Mic (Jarrett Woodall), Herbie, Evan Wilson, Ribbed, Half-Caff (Patick Teasdale)
FNGs: None
COUNT: 7
Warmup:
Z- Pack:
SSH IC
Abe Vigodas
Cherry Pickers IC
Flamingos
Little This, That, These, Those – Shoulder Stretching
Michael Phelps
Baby Arm Circles IC
Tempo Merkins IC
Mountain Climbers IC
Run Panda Express

The Thang: Burner Ring
Four Stations of Two Exercises Around the Park track. Alternate between the two exercises for 2 min 30 sec. then mosey to the next station on the track.
1. 10 burpees and 10 Step Ups (10 each leg)
2. 10 pull-ups and 10 Bruce Lees
3. 10 Lunges and 5 Tres Merkins
4. 10 Decline Merkins and 10 Flutter Kicks on 4 count

Fixer takes over the Q for run drag carry. It’s a timed fitness test.
• Run from sidewalk to cone and back – 50 yards total
• Drag two sandbags (100 lbs total) from sidewalk to cone and back
• Farmer’s carry two CMUs, sidewalk to cone and back
• Run from sidewalk to cone and back again

Mary:
No

Announcements:
• Summertime Quacken PM workouts start tonight at 1800, and Monday morning workouts will cease until Autumn. Lizzy is the Monday PM Q.
• Flag hand off at Big Ball this Thursday, Drive-thru to Postman.
• Convergence and GTE this weekend at Asylum. F-3 Knoxville is doing a canned food drive in conjunction with the convergence. Z-Pack will collect the canned food donations at the Quacken, and he will turn it in at the convergence.
• Also this Saturday as part of the convergence there will be a Nant’an transition from KickFlip to Mermaid.

COT:
I am thankful for FixerUpper and the PAX.
Fixer EH’d me in December 2022.
I’ve made friends – guys like Fixer, Lizzy, Wedding Singer, and others and we’ve carried each other’s burdens here at the Quacken through prayer.
My fitness has greatly improved and I feel more equipped in leadership.
At the least I want to maintain what Fixer and the PAX have built over the last year and a half. My goal is to grow this AO and do more fun fitness, fellowship and faith stuff together. We will do these things at the Quacken as we pursue the mission of invigorating male community leadership.

A scripture to encourage us in F3,
Ecclesiastes 4:9-12
New International Version
9 Two are better than one,
because they have a good return for their labor:
10 If either of them falls down,
one can help the other up.
But pity anyone who falls
and has no one to help them up.
11 Also, if two lie down together, they will keep warm.
But how can one keep warm alone?
12 Though one may be overpowered,
two can defend themselves.
A cord of three strands is not quickly broken.

Prayer time.

Better late than never

AO: the-equalizer
Q: mouthwash (Mike)
PAX: Blindside, Lightweight, Madoff, mouthwash (Mike), Ribbed
FNGs: None
COUNT: 5
WARMUP: ssh x20, tempo squats, windmill, little bit of this and little bit of that

THE THANG: Tabata under the pavilion.

– merkins
– Squat jumps
– Box cutters
– Carolina dry docks
– Bulgarian split squats
– Side crunches
– Dips
– Calf raises

MARY:

ANNOUNCEMENTS:

COT:

We Found A Barrel

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Glamper, Lizzy, Ribbed, Utah, Madoff
FNGs: None
COUNT: 7
WARMUP: SSHs, Tie Fighters, Gradycorns, Cherry Pickers

THE THANG: Ruck around to various Equalizer Landmarks. Some carrying extra weight. Do some exercises at the landmarks.

Blindside we found a barrel at the dock. Think it’s a good idea for a Tetanus Challenge for a ruck event.

MARY: None

ANNOUNCEMENTS: Haw Ridge, Smokies Convergence, GTE

COT: Stay Positive!

Three Ladders – Plus running the light poles

AO: dogpound
Q: Earmuffs (Dan Studt)
PAX: Lightweight, Ribbed, Tank (Chris DeFranco), Madoff, mouthwash (Mike), cclark2284
FNGs: None
COUNT: 7
WARMUP:
20 SSH
15 Tempo Squats
10 Tie Fighter Forward
10 Tie Fighters Backwards
10 Tempo Merkins
5 Cherry Pickers

THE THANG:
First 5 – Core
10 LBCs
10 American Hammers
10 Flutter Kick (each leg)
10 Box Cutters
Six-Pack (heel taps, right oblique, left oblique, LBC, leg raises, WWII)

Second 5 – Legs
10 Squats
10 Lunges (each leg)
10 Flamingos (each leg)
10 Mountain Climbers
10 Bulgarian Split Squats (each leg)

Third 6 – Upper body
10 Merkins
10 Shoulder Taps
10 Diamond Merkins
10 CDDs
10 Merkin Jack (Plank Jack done at the bottom of the Merkin)
10 at the Backbone: 10-second hang, 10-second lower from chin up, 10 pull ups

MARY:
Ring of Fire
3 Squats counting down to 1
3 Merkins counting down to 1 (with some claps)

ANNOUNCEMENTS:
Escape Haw Ridge and Smokies Convergence

COT:
Earmuffs spoke his heart!