Ghost – Page 2 – F3 Knoxville

The Quacken AO Launch!

March 1, 2019 Filter

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.

Pole Dancing Dozen

February 4, 2018 Lillydipper

THE SCENE: Cold with Clear Skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Two Laps Around AO Parking Lot, 20 Side Straddle Hops, 10 Cherry Pickers, 10 Windmills, 7 Little Baby Arm Circles Forward, 7 Backward, 5 Wide Arm Circles Forward, 5 Backward
THA-THANG:
Mosey north of AO parking lot up hill to top parking lot. 20 Box Cutters in cadence.

Mosey North on road toward park entrance. Turn right on new trail that intersects road. 15 Box Cutters in cadence. Mosey about half way up trail to cone which is by trail light. We will do elevens where we will go to first light and do one of an exercise, continuing to second light where we do two, onward to the eleventh light where we will do eleven of the exercise. The first to get to finish turns around and sweeps all men back to the starting cone. We then start the next exercise. These are the exercises:

Big Boy Sit-ups
Squats
Imperial Walkers
Merkins
Ice-Skaters
Star Jumps
Hello Dollies

We will not go back to original cone after Hello Dollies.

Mosey to Pavillion by AO Parking Lot.

We will do Totem Pole (starting with first exercise for 30 seconds, then doing it again but adding next exercise, etc. until we do all five of the exercises for 30 seconds. Then we drop the first exercise and go through round again, doing four exercises for 30 second each. Then we will drop second exercise, etc. until we only do the fifth exercise for 30 second.

Mosey Back to AO Parking Lot

MARY:

Planks with right arm up, left arm up, right leg up and left leg up.

COUNT-OFF & NAME-O-RAMA
12 Men. No FNG’s.
CIRCLE OF TRUST/BOM:
Reading from Isaiah 40: 28-31. We must lean on God for our strength. He shall renew our strength and mount us up with wings like eagles.

ANNOUNCEMENTS:
Coffeeteria!

Nickel, Dime,Quarter Perimeter Run

January 23, 2018 Lillydipper

THE SCENE: Cloudy, high forties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 Little Baby Arm Circles to Wide Arm Circles Forward, 15 Little Baby Arm Circles to Wide Arm Circles Backwards, 10 Cherry Pickers

THA-THANG:
Pick up one set of bricks per four men. Mosey to the 0.0 mile marker on the perimeter trail. Do 15 Hello Dollies in cadence. Next, we start the “Nickel, Dime, Quarter Perimeter Run.” Someone must be carrying bricks each quarter mile and will pass the bricks off at the quarter mile. We will run around the entire perimeter trail, stopping at each quarter mile marker to do the following exercises:

5 Burpees (the nickel)
10 Merkins if at an odd mile marker (e.g., 0.25) or 10 Big Boys if at an even mile marker (the dime)
25 Big Boys if at an odd mile marker or 25 Merkens if at an even mile marker (the quarter).

The last man reaching each mile marker should run on through to the next mile marker without doing the exercises. In that way, he will not always be the last man to a mile marker.

We will finish when we have returned to mile marker 0.0.

Mosey back to AO.

MARY:

COUNT-OFF & NAME-O-RAMA
Four men.
CIRCLE OF TRUST/BOM:
Before going into Jerusalem to be crucified, Jesus prayed on the Mount of Olives. He asked his disciples to pray as well. When Jesus had finished his own lengthy prayer, he returned to find all of his disciples sleeping. He told them to awake.

We often are guilty of “sleeping” before our God, not being aware of His presence, of the miracles that occur around us, of how He may be wanting to speak to us in our everyday activities. We need to be awake to these miracles, these whispers, these opportunities. Throughout our days, we can enhance our own “awareness” by asking, “What is God trying to show me here, what might God be saying to me now?” We can even do this in times of hardship. God wants us to hear Him, even at times of suffering. Be awake for His voice, His presence, His love.
MOLESKIN:

ANNOUNCEMENTS:
Beer Run Workout this Thursday at Asylum PM. We will go out for beer together at Abridged Beer Company after the workout.

The Magnificent Seven

January 12, 2018 Lillydipper

THE SCENE: Cold, some snow on ground and a small amount of icy patches on trails
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run twice around parking lot, Old Man Curly the Lash In Place Run with Burpees, Slow Timed Squats, Cherry Pickers.
THA-THANG:

Mosey to Parking Lot Next to Serpentine Sidewalk. Run around parking lot stopping to perform the following exercises at each cone:

Cone 1: 20 Jump Squats
Cone 2: 20 Big Boys
Cone 3: 20 Shoulder Taps, each shoulder
Cone 4: 20 Imperial Walkers, each leg
Cone 5: 20 Smurf Jacks
Cone 6: 20 Merkins
Rinse and Repeat

Mosey to Outdoor Chapel. Find partner. While Partner 1 runs around chapel (on the sidewalk), Partner 2 will do one of two exercises: Decline Merkins with feet on stage. Box Cutters on non-stage end of chapel. Then partners switch and Partner 1 does one of the two exercises. The partners switch and Partner 2 does the exercise he didn’t do the first time. Then partners switch and Partner 1 does that exercise. Rinse and repeat.

Mosey to Serpentine Sidewalk. Bear Crawl to first light, run next four lights. Bear Crawl to sixth light, run next four lights. Continue to do this in increments of five lights until you reach the end of the sidewalk where it hits the perimeter trail. Then run back to starting place, sweeping those who haven’t finished yet with you back to start. Do the same thing but with hops instead of bear crawls. Finally, do the same thing but with lunges. End at the perimeter trail this time and do baby crunches until everyone has finished.

Mosey to Cardiac Hill. Do 20 Hello Dollies at start of Cardiac Hill. Do 20 Bicycle Kicks at First Turn. Do 20 Carolina Dry Docks at Second Turn. Do 20 Bench Raises at Top.

Mosey to AO.

20 American Hammers. 20 Pickle Pounders. Boat, Canoe.

MARY:

COUNT-OFF & NAME-O-RAMA
Seven men, no FNG’s.
CIRCLE OF TRUST/BOM:
Many people tend to gripe. For example, many will gripe about the weather today (too cold, hate the snow, not enough snow). Two bible verses are important here:

Psalm 118:24 ESV / 686 helpful votes

This is the day that the Lord has made; let us rejoice and be glad in it.

Hebrews 12:28 ESV / 373 helpful votes

Therefore let us be grateful for receiving a kingdom that cannot be shaken, and thus let us offer to God acceptable worship, with reverence and awe.

We need to be grateful for what we have, for what the Lord has given us. We need to look for miracles underneath the stones of the earth, in the whisper of the leaves, in our everyday lives.

MOLESKIN:

ANNOUNCEMENTS:

Got It.

December 2, 2017 Lillydipper

THE SCENE: Cloudy, temp in forties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 Mountain Climbers, 10 Windmills, 10 Slow Timed Squats, 7 Michael Phelps, Little of This Little of That

THA-THANG:

Mosey to parking lot just south of playground.

Partner up with a buddy. While one buddy does exercises, the other buddy bear crawls to first inlet, hops to second inlet, then runs to end of parking lot and back. The buddies then take places. The exercises that will be done, as a team, while the other buddy runs, are:

100 merkens
100 big boys
100 squats
100 shin raises

Mosey to roadway heading south. Go on roadway as it heads west. About 25 yards from stop sign we will do:

20 Box Cutters

Mosey to stop sign. Then mosey on road going north toward Admin Bldg. At next stop sign that is southeast of Admin Bldg,, head north up road that goes to Admin Bldg. parking lot. Just past the stop sign we will do:

20 Hello Dollies

Mosey to boulder pile by Admin Bldg parking lot. Each man picks up a cinder block weight boulder. We will do the following exercises with the boulders:

20 Overhead Presses
20 Curls
20 Twists with boulder held out like a steering wheel
20 Squats
Rinse and Repeat

Mosey to grove of trees part way down summit of Mt. Everest. We will do the following exercise at various points located on a counter clockwise circle

At grove of trees: 5 Burpees Then run to top of Mt. Everest
At top of Mt. Everest: 10 Big Boys. Then run to bat nest pole by stairs to left of roadway.
At bad nest pole: 20 Star Jumps. Then run down stairs to grassy area below.
At grassy area at bottom of stairs: 30 Squats. Then run south to grove of trees on Mt. Everest.
Repeat three more times.

Mosey back to AO.

We will do following exercises:

20 Pavement Pounders
Boat Canoe Routine
20 American Hammers
20 Second Relax and Look at the Sky
COUNT-OFF & NAME-O-RAMA
12 men. One of them was FNG: Travis Truitt who now has F3 name of “On Tap.”
CIRCLE OF TRUST/BOM:
As men, some of us have anger issues frequently, while most of us have anger issues at least some of the time. We must learn to control our anger. Anger is not a bad thing in itself. It tells us something is wrong. We need to logically fix what is wrong, go to others for help, or pray to God about the matter. What we don’t need to do is become hostile or lose control of our emotions. Through prayer and truly asking God to work with us, we can overcome anger issues. We can also go to our brothers if we have an anger issue and ask for their guidance and help.ANNOUNCEMENTS:
3rd F at Outlook on December 9, 8:15 AM to 9:00 AM, immediately after Saturday Morning Workout at Big Ball. Special Workout tomorrow in Mechanicsville at 2:00 PM , leading youth living near that area. See announcement on group me.