F3 Knoxville

Tag: Herbie

Duck and Weave

THE SCENE: 55 degrees! 55 DEGREES Y’ALL!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC

Tempo Squat x10

SSH x25 IC

Annie’s x7 IC each way each arm

Moroccan Night Clubs x20 IC

THA-THANG:
Mosey to Gresham Upper Lot

  • Line up and Duck Walk from mid point to stop sign and back

DORA back at mid point @ cones – 1 partner runs to stop sign at the bottom and back while the other does the thing

  • 150 Merkins
  • 175 BBS
  • 200 Squats
  • 250 Flutter Kicks – 1CT (or 2CT if you’re bad at math)

MARY:
Mosey back to church lot.

Bear crawl one end to the other, do 5 Captain Thors, bear crawl back to the start, do 5 more Captain Thors. Plank O Rama til time.
COUNT-OFF & NAME-O-RAMA
Wilson, Herbie, Abort, Swanson, Duggar, Filter
CIRCLE OF TRUST/BOM:
Isaiah 40:31 – “But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”
MOLESKIN:
Don’t take for granted your preparation and discipline when you Q. It’s easy to take it for granted when you’ve got a regular crew that gets into a rhythm. Stay alert. Stay focused.
ANNOUNCEMENTS:
July 4 parade in Farragut

July 1 VQ for Wilson!!!

W.A.S.H.ing at the Quacken

THE SCENE: Overcast, 72°F, Feels like 73°F, Humidity 92%, Wind 1mph from NNE – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 25x IC
  • LBAC 15x IC Forward & Backwards
  • Little of this/Little of that

THA-THANG:

  • Burpee Indian run – Last PAX drops and does 5x Burpees, catches up to group and takes lead position, last PAX drops
  • Stop at Pavilion for the W.A.S.H.
    • 50x Werkins
    • 100x American Hammers
    • 150x Step-ups – Modified to lunges due to the stability of the benches
    • 200x Hip Thrusts
  • 1 Round of Cadre Rooney WOD
    • 75x 4ct Flutter Kicks
    • 75x 4ct Overhead Claps
    • 75x 4ct Mountain Climbers
    • 74x Squats
    • Sprint to end of playground and back

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The fear of failure is not what we should be afraid of. The absence of the fear of failure means we are not improving or pushing ourselves. We need to find those places in our lives where we can step out and push ourselves to improve. These areas will have the potential of failure with them, but that fear will motivate us to work hard and strive to overcome.
MOLESKIN:

ANNOUNCEMENTS:

Diego’s at the Splash Pad

THE SCENE: Partly Cloudy, 60°F, Feels like 60°F, Humidity 67%, Wind 1mph from N – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo squats
  • LBAC F & B
  • Overhead claps

THA-THANG:
Mosey to Rockpile. Pick a rock.

  • 7s
    • Sledge american hammers to Thursters
  • Diegos – P1 does exercise, P2 moseys around the splashpad path
    • 100x Merkins
    • 150x Overhead Press
    • 200x LBC
    • 250x Rock Curls
    • 300x Rock Goblet Squats
  • Drop off rocks
  • Mosey to planters
  • 7s
    • Dips to Derkins

MARY:

  • Flutter kicks
  • Hello Dolly
  • Boat/Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Quacken Circuit at The Quacken

THE SCENE: low 60s. Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC

BAC x15 ea IC

Cherry Pickers x10 IC

Little bit of This

Tempo merkins x10 IC

THA-THANG:
Mosey to hill behind church. Dubbing this Mount Frasier from now on.

7s.

1 BBS at the bottom. 6 squat jumps at the top.

Mosey around a bit. Do 2 burpees en route. Mosey back to FC park from top of Hotel down.

6 Station Quacken Circuit – stations placed around the park circuit. Do 20, 25, 30 reps respectively for each lap.

  • #1 5 Burpees each time
  • #2 Merkins
  • #3 Lunges 2CT
  • #4 Diamond Merkins
  • Do 1 Burpee each side of the two Quacken bricks in front of the Lions Club Building as penance.
  • #5 American Hammers 4CT
  • #6 roll the dice – do 25 of whatever exercise you get. Each PAX rolls for their own exercise (skip the Burpees)
  • Bear crawl from #6 to #1
  • Repeat until time.

MARY:
Ain’t nobody got time for that today!

COUNT-OFF & NAME-O-RAMA
Wilson, Mr. Wedgie, Duggar, Herbie, Filter
CIRCLE OF TRUST/BOM:
1 Corinthians 10:31 “Whether you eat or drink or whatever you do, do it for the glory of God”
MOLESKIN:

ANNOUNCEMENTS:

1 or 2 burpees

THE SCENE:  beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills  0 burpees

Imperial walkers 2 burpee

tempo squats 4 burpee

LBC forward 6 burpee

LBC ba-kerds 8burpee

TN Rocking chairs 10 burpee

THA-THANG

mosey to the back lot, 5 cones

5 burpees / bear crawl to each cone

on to the stadium, up and down all 4 stadium seating areas ( a lot of steps)

tempo merkins

SSH

5 burpees

gotta go back reverse the process –

back to the front lot

Brickyard Bear Crawl to 10

time to change the oil

 

 

MARY:
Capt Thor

Flutter kicks

hello dolly

COUNT-OFF & NAME-O-RAMA
Fob, Charmin, Biohazard, Herbie, Simmons, Fast -and -Easy
CIRCLE OF TRUST/BOM:

you are not guaranteed tomorrow, cherish today.  My wife was in AZ all week taking care of her Grandparents, who really had no idea who each other are and they are struggling with Dementia and Alzheimer’s.   While she was there they started looking at Photo albums that my wife hadn’t seen.  While looking at them, they started to make comments about how they missed each other.  They had a moment where they remembered each other. A couple that have been married for over 60 yrs were given 5 mins together to remember.  Cherish your loved ones.
MOLESKIN

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