Hamm – Page 11 – 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.

Brickyard Doracides

February 28, 2019 Simmons

THE SCENE: Finally DRY but warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sprinklers IC x 20, Chinooks IC x 20, Rockette Hillbillies IC x 20, Hammy and Quad Stretch, SSH IC x 20

THA-THANG:
Doracide – partner up – Pax 1 listed exercise, Pax 2 suicides with burpees

100 BBS
200 Merkins
300 Jump Squats
400 SSH
repeat until 6 is finished

MARY:
Do-ah-diddy with flutter kicks and box cutters
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
5 Characteristics of a Godly Man: Serve the King, Step Up and lead, Speak Out, Stand Strong, Stay Humble

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Top Rope Bear Crawl

February 19, 2019 A-Rod

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.

MOLESKIN:

ANNOUNCEMENTS:

Brickyard

February 16, 2019 A-Rod

THE SCENE: Rain showers 35
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x10 each arm/each direction

Tempo Squat x 15 IC

SSH x 30 IC

Lunge Circle x 10 each leg (IC)
THA-THANG:
Dirty Hook Up: Face wall in plank. At Qs call Right hand up on wall, then left, down right, down left. Hold plank. Q holds time on how long to hold before moving hands up and down or in plank.

Wolverine: Stand-Plank-Merkin-left knee to left elbow-right knee to right elbow-merkin-stand = 1 rep x10 total

Super 21: Merkin/Sit-up. Do 1 merkin/1 situp, 2/2, 3/3 etc.

1-10 merk/situp then do 21 monkey humpers
11-15 merk/situp then do 21 mtn climbers (4ct)
16-21 merk/situp then do 21 Jump squat

Mosey to pavilion

Creature Merkin: At benches/tables do 20 reps of left hand up/right hand up merkin on benches with merkin when come off bench back to ground.

Cliff Hanger: Partner up. At picnic tables hold partners feet. Partner will have hands on bench of table, do merkin, then move hands to table top and do merkin. Bring hands down to bench and begin again. 10 Reps

MARY:
8 Count man makers x 10 IC

Imperial squat walkers x 15 IC

Capn Thor 10:40 (sit-ups to hammers)

40 SSH
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I said somethings. I didn’t write it down. Old Testament.
MOLESKIN:

ANNOUNCEMENTS:

Good times with Cindy

February 15, 2019 Herbie

THE SCENE: Clear and 30
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Relive of the workout: https://www.relive.cc/view/2148229797

3 rounds of exercises

SSH IC 4ct 21x, 14x, 7x
Merkins OYO 21x, 14x, 7x
Peter Parkers 2ct 21x, 14x, 7x
V-Ups OYO 21x, 14x, 7x

THA-THANG:
Grab Cindy (CMUs) and mosey to the end of the parking lot.

Round and Round with Cindy (complete 4 rounds)
- Reverse Lunges, Cindy on back 10x
- Cindy Hammers 20x
- Cindy Rows 15x
Leave Cindy and Mosey around lot
Get Cindy and mosey to second station
Quality Time with Cindy, 12 minutes on the clock, complete as many rounds as possible
- Reverse Lunges, Cindy in front 15x
- Bear crawl drag
- Cindy overhead BBS 15x
Leave Cindy and Mosey around lot
Get Cindy and mosey back to first station
Round and Round with Cindy (complete 4 rounds)
- Reverse Lunges, Cindy on back 10x
- Cindy Hammers 20x
- Cindy Rows 15x
Mosey to AO

MARY:

Ring of Fire – merkins
Flutter kicks 20x IC
WWII situps 20x
Boat/Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Talked about the prodigal son parable with a focus on the older son (see red text below). There is so much time that we waste dealing with bitterness and anger over the littlest things when we should be enjoying the time we have with the Father. We get laser-focused on what others have or are getting or are doing and not on the fact that He is beside us wanting to be with us. Figure out where those tendrils of bitterness and anger have gotten ahold of you in your life and find ways to release it so that you can focus on the good that is right in front of you.

The Parable of the Prodigal Son

¹¹And he said, “There was a man who had two sons. ¹²And the younger of them said to his father, ‘Father, give me the share of property that is coming to me.’ And he divided his property between them. ¹³Not many days later, the younger son gathered all he had and took a journey into a far country, and there he squandered his property in reckless living. ¹⁴And when he had spent everything, a severe famine arose in that country, and he began to be in need. ¹⁵So he went and hired himself out to^[a] one of the citizens of that country, who sent him into his fields to feed pigs. ¹⁶And he was longing to be fed with the pods that the pigs ate, and no one gave him anything.

¹⁷“But when he came to himself, he said, ‘How many of my father’s hired servants have more than enough bread, but I perish here with hunger! ¹⁸I will arise and go to my father, and I will say to him, “Father, I have sinned against heaven and before you. ¹⁹I am no longer worthy to be called your son. Treat me as one of your hired servants.”’ ²⁰And he arose and came to his father. But while he was still a long way off, his father saw him and felt compassion, and ran and embraced him and kissed him. ²¹And the son said to him, ‘Father, I have sinned against heaven and before you. I am no longer worthy to be called your son.’^[b] ²²But the father said to his servants,^[c] ‘Bring quickly the best robe, and put it on him, and put a ring on his hand, and shoes on his feet. ²³And bring the fattened calf and kill it, and let us eat and celebrate. ²⁴For this my son was dead, and is alive again; he was lost, and is found.’ And they began to celebrate.

²⁵“Now his older son was in the field, and as he came and drew near to the house, he heard music and dancing. ²⁶And he called one of the servants and asked what these things meant. ²⁷And he said to him, ‘Your brother has come, and your father has killed the fattened calf, because he has received him back safe and sound.’ ²⁸But he was angry and refused to go in. His father came out and entreated him, ²⁹but he answered his father, ‘Look, these many years I have served you, and I never disobeyed your command, yet you never gave me a young goat, that I might celebrate with my friends. ³⁰But when this son of yours came, who has devoured your property with prostitutes, you killed the fattened calf for him!’ ³¹And he said to him, ‘Son, you are always with me, and all that is mine is yours. ³²It was fitting to celebrate and be glad, for this your brother was dead, and is alive; he was lost, and is found.’”

MOLESKIN:

ANNOUNCEMENTS:
The Quacken launches on March 1st.