THE SCENE: Dark, clear, and cool – 45 degrees F3 WELCOME & DISCLAIMER WARM-O-RAMA:
40 SSH
20 Overhead Claps
20 Seal Claps
20 Big Arm Circles – Forwards and Backwards
Michael Phelps OYO THA-THANG:
Barkley Inspired Workout – 3 Laps around main loop with 4 stations – 20 reps of exercises at each station –
Merkins
Mountain Climbers
Squats
Hand Release Merkins
Welsh Dragons – 2 Sets till 5
MARY:
Hello Dolly’s; Flutter Kicks; Captain Thors
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Who is the hardest person to lead? Yourself…
Five Action Points to be a leaders with self-discipline
Develop and follow your priorities
Make a disciplined lifestyle your goal.
Challenge your excuses.
Remove rewards until you finish the job.
Stay focused on results. MOLESKIN:
Insert any personal comments, notes, devotion content, etc. ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: Partly cloudy 50 F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Three played leap frog with Sandy during pre-ruck. Three smart guys did traditional ruck before Q.
T-Plank Arm Circles x 10 Each direction, each arm
Imperial Squat Walker x 10 IC
Tempo Merkin x 10 IC
Overhead Clap x 30 (4ct) IC THA-THANG:
Mosey to back lot.
Charles Bronson: Complete reps of exercise, run to first cone, bear crawl to second, run back and begin next exercise.
50 SSH (4ct)
50 merkin
50 Burpee
50 LBC
50 Jump Squat
Mosey back to AO
11s: Inclined merkin/ declined merkin
3 Rounds of 20:
Box Jump
Side step up (10 each leg)
Bulgarian Lunge (10 each leg)
MARY:
8 Count Man Makers x 10 IC COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We have a lot to pray for/about these last few weeks. Write it down, make the effort to pray for those around you not just in F3. MOLESKIN:
Luke 22: 44-46 ANNOUNCEMENTS:
THE SCENE: 50 degrees. Cloudy. Little rain toward the end. F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up in an adjacent pavilion b/c we couldn’t all fit in the normal one!
SSH X20 4ct IC
Cherry Pickers x10 IC
Annie’s – x8 each forward and backward each.
Little bit of this, little bit of that…
Imperial Walkers x10 4CT THA-THANG:
Relay run with the 20lb baby around the Fountain City Park loop 1 time. Turn around and run up to the Gresham Hill continuing the relay run with the 20lb baby.
Welsh Dragons (Happy St. David’s Day!)
Bear crawl position the whole time. Move forward 4 steps.
Do 1 merkin
Do 1 plank jack
Do 1 pair of back of shoulder taps
Bear crawl forward another 4 steps.
Rinse and repeat for ~30ft adding 1 rep to each move every time.
Rest and then turn around and go halfway back-ish toward where we started starting over at 1 rep each.
Relay run with 20lb baby back down Gresham Hill around the side to the Duck Pond.
The Quacken Circuit
8 station circuit around the Duck Pond. 20 reps of listed exercise at each station, except the last station which is 10 Kraken Burpees (regular burpee with 3 hand-release merkins at the bottom). Repeat the loop 2x or until time.
#1 – 20 Squats
#2 – 20 Merkins
#3 – 20 Overhead Claps 2CT
#4 – 20 LBCs
#5 – 20 American Hammers 2CT
#6 – 20 Mountain Climbers 2CT
#7 – 20 SSH 2CT
#8 – 10 Kraken Burpees (3 hand-release merkins at the bottom)
Ran out of time, but almost finished 2nd loop
Relay run back to the AO with 20lb baby.
MARY:
Out of time! We had too much fun. COUNT-OFF & NAME-O-RAMA
18 HIMs made it out for the launch! Herbie, Abort, Half caff, Mr. Wedgie, SiPad, Bowflex, Chaucer, Hamm, Belding, Fast-n-Easy, Swanson, Quagmire, Detention, Ghost, Tank, Doubtfire, Erector, Filter CIRCLE OF TRUST/BOM:
Philippians 2:3-4 “Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.” MOLESKIN:
4 takeaways for today:
Accountability – Hold one another accountable to make it out here. Encourage one another to get better and be better. Hold one another accountable in our regular lives outside our workout times as well.
Q! Sign up to Q! Everyone has the ability, wherewithal and capacity to do it. We can help. You can do it.
Mend House – Come out and post with these guys on Wednesdays at 6pm. They’re a great group of guys to workout with and we all benefit from being around one another.
Give Back – Give back to the AOs where you post. Volunteer for a cleanup day or help do things around the park / school / etc. I know we can definitely help the Lions Club keep FC Park clean and running well for everyone to use. ANNOUNCEMENTS:
Chili cook-off tonight 6-8pm at Fort Loudoun Yacht Club. Reach out to Rusty or Doubtfire for more info.
Launch of The Quacken AO in Fountain City on March 1, 2019.
THE SCENE: Finally DRY but warm F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Sprinklers IC x 20, Chinooks IC x 20, Rockette Hillbillies IC x 20, Hammy and Quad Stretch, SSH IC x 20
THA-THANG:
Doracide – partner up – Pax 1 listed exercise, Pax 2 suicides with burpees
100 BBS
200 Merkins
300 Jump Squats
400 SSH
repeat until 6 is finished
MARY:
Do-ah-diddy with flutter kicks and box cutters COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
5 Characteristics of a Godly Man: Serve the King, Step Up and lead, Speak Out, Stand Strong, Stay Humble
MOLESKIN:
Insert any personal comments, notes, devotion content, etc. ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: Clear and a cool 43 degrees…90% humid F3 WELCOME & DISCLAIMER WARM-UP
45 SSHs
shoulders shoulders shoulders- baby arm circles, overhead clamps, seal claps, cherry pickers, morracan night clubs
THA-THANG:
Mosey to the Amphitheater
11’s up the stairs with inclined merkins and rows
Mosey to Hot Tub Time Machine where we found match game from our childhood
Burpees
iron mikes
hand release merkins
squats
mtn climbers
LBCs
When made a match, we took a lap around the LAWN….during which G6 ran into the LAWN CLOSED sign. Thus, stay off my lawn
Out of time when we got back to AO
MARY:
Insert information about any additional post-THANG work (if applicable). COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes! CIRCLE OF TRUST/BOM:
OLD TESTAMENT- punishment, killing, vengeance
NEW TESTAMENT- love and forgiveness MOLESKIN:
Insert any personal comments, notes, devotion content, etc. ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
