F3 Knoxville

Tag: Duggar

Clock Puncher

AO: thequacken
Q: Z-Pack
PAX: Lizzy, Tenderfoot, Rich Jordan, Brick, High Heels, Duggar
FNGs: None
COUNT: 7
WARMUP:
SSH IC
Windmill Stretch IC
Baby Arm Circles IC
Merkins IC
Squat and Reach IC
Mountain Climbers IC

THE THANG:
In an open grassy area in the park place four cones to make a clock face at 12 0’clock, 3 o’clock, 6 o’clock, and 9 o’clock positions. The cones should be about 10 – 15 yards from a center spot on the clock face.

Starting from the center use a cmu and murder-bunny to the 12 o’clock cone. At the 12 o’clock cone do 15 cmu squat-overhead press. Then bunny-murder back to the center. Back in the center do flutter kicks – 4ct, 15 reps.

Next, bear crawl to the 3 o’clock cone and do 5 Tres Merkins (diamond Merkin, regular Merkin, wide hand position Merkin). Crawl- bear back to the center and do Dead Bugs – 4ct, 15 reps.

Next, murder-bunny to the 6 o’clock cone and do 15 cmu squirrels. Murder-bunny or bunny-murder back to the center and do heals to heaven – 25 reps.

Next, bear crawl to the 9 o’clock cone and do 15 man-makers. Crawl bear back to the center and do 25 big boy situps.

After making one trip around the clock, rinse and repeat the clock until time is up.

MARY:
included in The Thang

ANNOUNCEMENTS:
Upcoming events- Dragon Boat race, F3 Uncovered convergence, and Marine Mud Run

COT:
Paul’s courage by faith
Acts 21:7-15

Hill Yeah 152

AO: bigball
Q: vanilla
PAX: Abort (Jeremy Loftis), Butterfly (Duncan Johnson), Drive-thru (Mikel Towe), Duggar, Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby), Swanson, vanilla
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

Mosey to parking lot by the creek
19 mountain climbers on a four count
Run up the ramp
19 jump squats
Run down the ramp
(Repeat four times)

Mosey to Church Street parking lot
19 reps each
Curls
Overhead press
Tricep extensions
Bent rows
American hammer
Chest press
Skull crusher
Lion King

Run up the hill to the parking lot by Henley St., Bridge
19 reps each
Freddie Mercury
Flutter kicks
LBC
Big boy sit ups
Pickle pounders
Leg raises
Penguins
Box cutters

Rinse and repeat and back to the AO

MARY: stretch

ANNOUNCEMENTS:

COT: I have just three things to teach: simplicity, patience, compassion. These three are your greatest treasures.

Lao Tzu

When Lizzy gets bad phone calls

AO: thequacken
Q: Lizzy
PAX: Duggar, Z-Pack, Brick, Choo, Trip
FNGs: None
COUNT: 6
WARMUP:

THE THANG:
We did alot of movement but the highlight was 100 burpees, 40 mm, 50 flying squirrels

MARY:

ANNOUNCEMENTS:

COT: I’ve been struggling with anger for a long time and F3 has helped alot

[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.

BLIMPS Are The BOMB(S)

AO: bigball
Q: Soot
PAX: Wedding Singer, Duggar, Drive-thru (Mikel Towe), vanilla
FNGs: None
COUNT: 5
WARMUP:

– SSH
– Arm Circles
– ‘Round-the-worlds
– ‘Round-towns
– Cherry Pickers
– Don Quixote’s
– Tempo merkins
– Tempo squats

THE THANG:

Four rounds of BLIMPS around the field. 12 reps, 9 reps, 6 reps, then 3 reps of each exercise:
– Burpees
– Lunges
– Inchworms
– Merkins
– Plank jacks
– Squats

Slowsy of to the bridge, paired up, did some BOMBS

BOMBS (reps done as a pair)
– 50 Burpees
– 100 Overhead Arm Claps
– 150 Merkins
– 200 Box Cutters
– 250 Squats

MARY:

Exercise Dice
– 10 squat jumps
– 15 crab toe touches
– 1 minute plank
– 15 calf raises
– 15 SSH

ANNOUNCEMENTS:

With spring break upon us, a lot of PAX are traveling (and hopefully posting downrange). We are going to need some men to step up and Q next week! Great opportunity to step in and lead

COT:

Gratitude is being content with what God has given you through his Grace (unmerited favor)

”Let there be no filthiness nor foolish talk nor crude joking, which are out of place, but instead let there be thanksgiving.“
‭‭Ephesians‬ ‭5‬:‭4‬ ‭ESV‬‬

”Give thanks in all circumstances; for this is the will of God in Christ Jesus for you.“
‭‭1 Thessalonians‬ ‭5‬:‭18‬ ‭ESV‬‬

Praises for Drive Thru’s coworker’s wife and her recovery.

Prayers for college ministries on their Spring Break retreats next week. Especially The Cross.