F3 Knoxville

Tag: Duggar

Love Challenges

THE SCENE: Partly Cloudy, 90°F, Feels like 96°F, Humidity 52%, Wind 4mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20x SSH IC
  • 15x Manly Arm Rotations – Forwards and Backwards IC
  • Little of this, Little of that
  • 20x Tempo Squat IC
  • 20x Imperial Walker IC

THA-THANG:
Slowsey to find a shady spot.

Ladder work – 5x, 10x, 15x, 20x, 15x, 10x, 5x

  • Burpees
  • Gas Pumps
  • Shoulder Taps
  • BBS
  • Merkins
  • SSH

Mosey back to the start point

MARY:

Cloud gazers till time.

COUNT-OFF & NAME-O-RAMA
Herbie, Duggar
From the Mend House: Jock Strap, Turtle Man, Kramer, Swipe Right, FNG – named Ralphie
CIRCLE OF TRUST/BOM:

Love challenges, be intrigued by mistakes, enjoy effort, and keep on learning.

  • Carol Dweck

MOLESKIN:
Prayers for Filter for achilles and for Turtle Man’s dad – cancer and recent car wreck

ANNOUNCEMENTS:

Soot Summer Special Part III

THE SCENE: Almost thunderstormed, but didn’t.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little baby arm circles, 8-count push-ups, mosey to Peyton Manning Pass.
THA-THANG:

Mosey’d around 11th street garage. Bear crawled across the pedestrian bridge. Route 66’d the light polls on the north side of The Hill with a single burpee at each. Mosey’d to Peyton Manning Pass.

11s up and down Peyton Manning Pass, endzone to endzone. Merkins at the bottom and squats at the top.

Added some Colorado Springs flavor with a sprint up the Manitou Incline to Pikes Peak (sprint up the stairs to the top of The Hill). Bear crawled across the pedestrian bridge again. Did Indian Runs down three flights of the 11th Street Parking Garage and back to the AO. Finished with Taking the Field.

MARY:
Rotated through the PAX for Four-Minutes-o-Mary. Several PAX contributed with various core exercises 15-20 reps each.

COUNT-OFF & NAME-O-RAMA
15 PAX (1 FNG). Soot, Steam, Duggar, Precious, Reverb, Butterfly, Magic Mic, Postman, PDA, Doubtfire, Swanson, Passport, Drive Thru, Backdraft, Stool (FNG)

CIRCLE OF TRUST/BOM:
“Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.” – Romans 12:1-2

Don’t conform to the fear and despair in the world around us. Be true HIMs in our families and communities by renewing our mind and being transformed. Be the hope and the light and the strength the world needs.

MOLESKIN:
It was great being back in town and getting to Q with you all again!

Cards at the Quacken

THE SCENE: Hot and humid
F3 WELCOME & DISCLAIMER – Welcome to F3, Fitness, Fellowship, and Faith.  I’m Duggar and I am not a professional.  You’re here because you decided to be here and you know your limitations.  Modify where necessary.  
WARM-O-RAMA:
A little baby arm circles, SSH’s, tempo squats and tempo merkins
THA-THANG:

Mosey to parking lot at Gresham for a little card game.

  • Hearts = run to stop sign and back
  • Diamonds = Diamond merkins
  • Clubs = 4 ct flutter kicks
  • Spades = squats
  • #2-9 = add 10 to the number for # of reps
  • #10 and face cards are 10 = add 10 to those making them 20 reps
  • Any Ace – 10 burpees

Then a few rounds of pattycake Merkins with a battle buddy.

Mosey back to parking lot close to where we parked for Mary
MARY:
Finished up with a couple of rounds of Ring of Fire (squats and Merkins)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
A phrase stood out to me while reading Galatians chapter 1.  “Bear one another’s burdens”  We need to be ready to help one another during trials and troubles.  As we push each other each day let’s also be ready to pick up someone’s load who needs an extra hand.
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Learning From Others

THE SCENE: Perfect: lower 60’s, started off a bit foggy then ended up clear and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Arm Circles x 15 forwards and backwards, Tempo Squats x 5 slowly, Tempo Merkins x 5 slowly
THA-THANG:
Numbered off into two teams, each of the following exercises was treated as a team competition

  • Round 1: Each team raced across the event lawn, but our mode of transportation was Monkey Jumpers (3 Monkey Humpers followed by a Broad Jump). First team fully across would have won, but we got kicked off the grass so we called it a tie.
  • Round 2: moseyed over to the other event lawn with the new patio. This time we did 11’s as teams, but with a few twists. Between each exercise was 11 steps of Bear Crawl Toe Taps going forward or Crawl Bear Toe Taps going backward. The exercises were Burpees and Single Leg Merkins. So the first set was 1 Burpee, 11 steps of Bear Crawls with toe taps each step, 10 Single Leg Merkins, then 11 steps of Crawl Bears with toe taps each step. Team One won this one.
  • Round 3: Still at the other event field, we paired off within our teams for Doras, first team for all pairs to finish wins. Exercises were 100 x Single Leg Burpees, 200 x Star Jumps, and 300 x Big Boy Sit Ups while one partner runs up the pathway and touches the far light post and runs back. We had to call it for time, but Team One was the closest to finishing and won on a technicality.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I mentioned at the start of the workout that I didn’t come up with this, and that it was actually a workout I hopped in on with one of the AO’s in Nashville a few weeks ago while visiting family. Building off of Swanson’s encouragement to seek out and be willing to receive accountability, I encouraged us to couple that with seeking to also learn from others, both here and from outside sources or people outside of our normal circles. Like I had mentioned, I learned this workout from another AO and would never have thought of it on my own, and I tend to pay attention to others’ Q’s and take note of what I like and incorporate them into my own workouts. Supposedly Einstein is quoted saying that when we stop learning is when we start dying, so let’s go out of our way to learn from one another and not become complacent with what we know

tightrope walking

THE SCENE: 66* and a little muggy, perfect sweat angel weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder taps x15
OH Claps x15
Merkins x10
Hillbilly’s x12
Tempo squats x12
SSH x15
THA-THANG:
Mosey out of the start point towards parking lot, make a left and head towards Broadway.  Didn’t have to wait long at the light, crossed over Broadway and through the Commercial Bank parking lot over to the back parking lot of Regions Bank.

Four cones spaced out in the parking lot, paying homage to Magic Mic’s beatdown at BB from last week.

Round 1: Lunge walk between cones, perform jump squats at cones increasing reps 4, 6, 8, 10.  Mosey back
Round 2: Crawl bear between cones, perform merkins at cones increasing reps 5, 10, 15, 20. Mosey back
Round 3: Frog jump (hands must touch ground) between cones, perform (someone said you like) burpees at cones increasing reps 2, 4, 6, 8.  Mosey back.

10 count breath snagger and then mosey up Lynnwood Drive a few buildings until we reach the parking lot with the coupons.  Everyone grab a rock, start the music up and run through as many rounds as you can in 10 minutes.

  • Boulder squats x15
  • Curls x20
  • OH Press x20
  • Rock swap merkins x10
  • Run at 80% pace to the brick wall and return.  Lather rinse repeat until timer goes off.

Quick mosey back down Lynnwood to the Regions parking lot again and circle up.  Amazon style swapper, two exercises back and forth with no rest between, decreasing reps each round.  Also, a different PAX leads the round each time.  Rep counts were 10, 7, 5 for each exercise.

  • Four count merkins
  • Tempo squats

Mosey back the way we came, through the bank parking lot and back across Broadway to the church parking lot to finish up.

MARY:
CASH OUT WITH ATMS!!!
American hammers x15
Flutters x10
COUNT-OFF & NAME-O-RAMA
10 Strong: Duggar, Swanson, PDA, Filter, SpaceX, Magic Mic, Walrus, Herbie, Puck, Abort
CIRCLE OF TRUST/BOM:
I asked if anyone knew who Karl Wallenda or Nik Wallenda are, which Filter did (I forgot your Applebee’s trivia gift card).  Karl Wallenda was a pretty famous tightrope walker who began his career in the 20s.  The Ringling Brothers added him to their circus, and he helped create some crazy stunts including the pyramid of people walking on a tightrope (which did kill a few members of his team in one accident).  Karl was killed as well while attempting to walk between two hotels in Puerto Rico.

Later on, his great grandson went back to the same spot and accomplished the walk.  Funny enough, earlier this year he walked 1800′ across an open volcano that took him over 31 minutes to cross.  Why would someone go back to the spot that killed their ancestor and attempt the same thing?  Legacy.  He wanted to keep the family legacy alive.  I hope that I am capable of something that will inspire someone else to come behind me and repeat, or even elevate to another level.  And I sincerely hope if I can that its something worthy of being referred to as legacy.