F3 Knoxville

Tag: Duggar

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.

Memorial Day at the Big Ball

THE SCENE: Perfect weather.  Not too hot, not too cold
F3 WELCOME & DISCLAIMER

I am not a professional.  You are here on your own accord so push yourself but modify if needed.
WARM-O-RAMA:
SSH x 20

Tempo Squats x 15

Tempo Merkins x 10

Baby Arm Circles
THA-THANG:

Mosey to Sunsphere for some ladder work:

  • 5 Burpees
  • 10 Merkins
  • 15 squats
  • 20 American Hammers (2 ct)
  • 25 LBC’s
  • 30 Mt. Climbers (2 ct)
  • Between each exercise run to far steps, bear crawl up stairs, run back to the base of the Sunsphere.

Mosey to new yard area:

– Bear crawl 360 up the yard IC 10 reps each direction.  Lunge the remainder of the yard.

– Beginning at one corner, 5 Merkins, 10 squats, and 15 SSH – run 1 lap around yard.  Repeat exercises then run 2 laps around yard.

Mosey to L&N:

With coupons: 25 curls, 25 OH presses, 25 triceps – 20 flutter kicks.  Repeat coupon exercises with 20 reps each.

MARY:
Walked single file around the Veterans Memorial in silence thanking God for the sacrifice paid by the men and women who have died for our freedoms.  Ended back at the AO.
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:
Personal thoughts from reading Philippians chapter 1.  Paul, writing from prison, is praying for others, sharing the gospel with courage and encouraging others in their walk with God and they too share the gospel “without fear”.  His mind isn’t focused on his immediate trials but on eternal things.  Key words from this chapter I noticed he wrote from prison.  Joy, yearn for you, confident, without fear, Christ is proclaimed and in that I rejoice, eager expectation, full courage, hope, convinced, joy in the faith, standing firm, not frightened.

Verse 27 “Only let your manner of life be worthy of the gospel of Christ.”

Question to myself and us as men, “What is my attitude and outlook during difficult times?”  Paul was in prison but still kept pushing forward with what God wanted him to do.
MOLESKIN:

ANNOUNCEMENTS:

Welcome FNG Gilette.

Ladder Day at the Quacken

THE SCENE: Overcast and Temp in the 60’s.
F3 WELCOME & DISCLAIMER

Welcome to F3 (Fitness, Fellowship, and Faith).  You’re here on your own volition, modify if needed and maintain appropriate distance.
WARM-O-RAMA:
Started with a little SSH’s,
THA-THANG:

On the way to Gresham the PAX stopped at a corner lot to wait on the 6.  While waiting we got in some Al Gore’s, flutter kicks, and planks.  Once the 6 arrived we continued to Gresham for a little ladder work.  The ladder was as follows:

  • 10 Merkins, run to stop sign and back
  • 10 Merkins, 10 BBS, run to stop sign and back
  • 10 Merkins, 10 BBS, 10 Squats, run to stop sign and back
  • 10 Merkins, 10 BBS, 10 Squats, 10 2count Flutter kicks, run to stop sign and back
  • Then worked back down the ladder in reverse.
  • Finished off our time at Gresham with a little shoulder work (shoulder taps, overhead claps, and moroccan night clubs.

Mosey to park to utilize a shelter for possible impending rain.  Played the numbers game under shelter.  Pick a number from 1-10 then I chose number of reps.

1.Merkins

2.SSH

3.Flutter kicks

4.Squats

5.Decline Merkins

6.Run

7.Hand Release Merkins

8.Carolina Dry Docks

9.Lunge

10.Squat Jumps

 

MARY:

COUNT-OFF & NAME-O-RAMA
6 HIMs from the Mend House (2 of them FNG’s) plus myself
CIRCLE OF TRUST/BOM:
In Philippians chapter 1 Paul is writing from prison but still having an attitude of thankfulness and encouragement. Even in the midst of obvious trials, he still didn’t loose sight of what God wanted him to do and was thankful for the people he had to partner with him.  May we have that attitude and thank God for the people He has put in our lives to partner with us.
MOLESKIN:
Pray for all the guys at the Mend House.  One of their room mates died from an overdose last week.  Pray for their recovery.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.