THE SCENE: Overcast, 46°F, Feels like 42°F, Humidity 80%, Wind 8mph from SW – by Klimat.app F3 WELCOME & DISCLAIMER WARM-O-RAMA:
SSH 25x IC
Cherry Pickers (slow for stretch) 5x
Little Baby Arm Circles 15x IC Forward & Reverse
Merkins 10x OYO
THA-THANG:
Mettle Forger WOD
Buy in: 100 Burpees
Part 1: (complete reps in any order)
100 Dips
100 Squats
100 Mountain Climbers 4ct
100 BBS
100 Flutter Kicks 4ct
1 Mile run
Part 2: (complete reps in any order)
100 Merkins
100 Handstand Merkins (instead of pull-ups)
100 Lunges
100 Hammers
1 Mile run
MARY:
No time for mary. COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Sometimes we need help to get through tough situations. Family is there for us no matter what, but sometimes family is more than just blood relations. Even Moses needed help to hold up his staff for the Israelites to win the battle, even with God on their side. Trust in your family and your chosen family to lift you up when needed.
MOLESKIN:
ANNOUNCEMENTS:
May 4th – 5k race at PHS at 3pm – https://runsignup.com/Race/TN/Powell/RunforthePanthers5k#
Workday at Fountain City Park to install a Buddy Bench and a Hopscotch court at 8:30am. Bring any tools you have to help with the installation.
THE SCENE: Cloudy 40 degrees F3 WELCOME & DISCLAIMER WARM-O-RAMA: Pre-Ruck (5 Weirdos) Completed Day 1 of Lucky 7 Challenge
SSH x 30 IC
Tempo Squat x 10 IC THA-THANG:
Mosey to Hill
Hill Pyramid: 5-10-15-20-20-15-10-5
Merkins at bottom of hill, CDD at top of hill
Jelly Legs:
R1: Squat 10 count, 10 squats, run up hill, 2 Burpees.
R2: Squat 20 count, 20 squats, run up hill, 4 Burpees.
R3: Squat 30 count, 30 squats, run up hill, 6 Burpees.
R4: Squat 40 count, 40 squats
Back to AO
MARY:
8 Count Man Makers x 10 IC
Imperial Squat Walker x 20 IC
8 Count Man Makers x 10 IC
Flutter x 20 IC
Capn Thor COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
2 Kings 5 Naaman thought he could use his place in society to find healing. Grace tells us differently. We can only show up with what we are/have. Nothing more. MOLESKIN:
“Grace doesn’t sell; you can hardly even give it away, because it works only for losers and no one wants to stand in their line.” Robert Farrar Capon 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: Clear 32 with Super Moon F3 WELCOME & DISCLAIMER WARM-O-RAMA:
A-Rod and Fast-n-Easy co-Q
SSh x30 IC
Imperial Squat Walker x 15 IC
Tempo Merkin x 10 IC
8 Count Man Makers x 10 IC THA-THANG: Big Sexy:3 rounds
20 Pickle Pounders
20 Monkey Humpers
20 J-Lo
Apple Turnover: Bear crawl to cone then switch to crab walk. Keep switching BC to CW to end of parking lot (100 meters)
Bear Crawl PT: Going back down same line of cones with just BC between cones and following exercises at each cone:
Mtn Climber x 10 (4 ct)
Merkin x 10
BBS x 10
SSH x 10
Burpee x 5
8 Count MM x 5
LBC x 10
HRM x 10
Mosey to front of school
Ascending Bear Crawl: 1-10 merkin
Dips/Derkins: 10/1
MARY:
Flutters, Dolly, Bicycle with flop to 10 (4 ct) merkin after each round.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
From “Building Your Band of Brothers” by Stephen Mansfield:
“These were the commitments that bound men together centuries ago. The lived open, accountable, dutiful lives. They were connected. They had roles to play, jobs to do. They were devoted to a people-Their people.”
We are the same. We have a responsibility to our community and families as well.
